RE: Becoming Balanced with TheWFH
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RE: Becoming Balanced with TheWFH - 3/9/2008 9:25:30 PM
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thewfh
Posts: 165
Joined: 7/17/2007
Status: offline
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Just a bump..... Crap, I need to journal more.
Great leg day on Saturday...I'll go into details later
Sunday, hit the treadmill for a good walk. Up the ramp and power walked for 40 mins. I need more cardio.
Next Mesocycle will be w/ circuit training, so I get cardio and weights.
_____________________________
Sleep, eat, workout....repeat as needed.
Short term goal: 15%
Currently: 14.5%
Starting: 17.8%
Goal met!
(in reply to thewfh)
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RE: Becoming Balanced with TheWFH - 3/10/2008 2:54:05 PM
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thewfh
Posts: 165
Joined: 7/17/2007
Status: offline
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Ok, today's back/bi
pull ups/ seated row, 5 reps, 4 sets ( bumped up the weight and decreased assistance)
Lat pull down/t-bar row 10 reps, 4 sets ( bumped up t-bar 20#)
....my back loves me....
Straight arm pulldowns 20 reps, 4sets 60# all the way through...didn't drop set.
Preacher curls 5 reps, 4 sets 40# w/ NO help! Whoo hoo!!
alt incline hammers 10 reps, 4 sets 10# need to go up next week
spider curls 20 reps, 4 sets on empty bar (Hey, it's 15# anyway!)
So, I figure 2 more weeks of this and I'm moving on to a circuit style of training. I need the cardio and to knock off some fat. I wanted to put on some muscle first. Since I gained 2.5 lbs, I figure that's pretty good. I'll do a body comp after this last 2 weeks to get a final count. Then, after the circuit, I will give myself a one week break of NOTHING! Hmmm, maybe I'll do that right before the circuit.... I'll ponder that.
_____________________________
Sleep, eat, workout....repeat as needed.
Short term goal: 15%
Currently: 14.5%
Starting: 17.8%
Goal met!
(in reply to thewfh)
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RE: Becoming Balanced with TheWFH - 3/10/2008 7:43:49 PM
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thewfh
Posts: 165
Joined: 7/17/2007
Status: offline
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Whoo hoo! Got a job! Only temporary, but it will be fun. I'll be working as a Physical Therapy Tech at my gym. I'm thinking of all the stuff I can pick up and learn..... I'm excited!
_____________________________
Sleep, eat, workout....repeat as needed.
Short term goal: 15%
Currently: 14.5%
Starting: 17.8%
Goal met!
(in reply to thewfh)
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RE: Becoming Balanced with TheWFH - 3/15/2008 2:01:44 PM
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thewfh
Posts: 165
Joined: 7/17/2007
Status: offline
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Yeah, not much excitement here. Had a great job interview at Snap fitness......except for the fact that you'll be answering phone, taking care of walk-in's who want to sign up and such. If you have no clients, no money. So, it's free labor for cleaning the place and answering phones and such. Still pondering b/c I need more info to confim this...
So this is my last week (coming up) that I will lift heavy. I will do body comp but the only thing I think that's happended is I gained fat. Ugh!
Today I killed myself w/ legs.
Jamn' 200# 5 reps, 4 sets
squats 125# 10 reps 4 sets
Smith lunges (rear leg on bench) 25# 20 reps, 4 sets ( I was dying)
Seated ham curls 100# 5 reps, 4 sets
Bridge lifts to failure 4 sets
Calf raises to failure 4 sets
_____________________________
Sleep, eat, workout....repeat as needed.
Short term goal: 15%
Currently: 14.5%
Starting: 17.8%
Goal met!
(in reply to thewfh)
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RE: Becoming Balanced with TheWFH - 3/16/2008 4:42:38 PM
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thewfh
Posts: 165
Joined: 7/17/2007
Status: offline
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Oh man, I love it.... Hits the glutes real well. Thanks about the legs....yeah I've always had strong legs. I usually do 230 w/ Jam'n but stepped it down b/c the knees didn't like it.
_____________________________
Sleep, eat, workout....repeat as needed.
Short term goal: 15%
Currently: 14.5%
Starting: 17.8%
Goal met!
(in reply to rippedchick)
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RE: Becoming Balanced with TheWFH - 3/17/2008 8:26:40 AM
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thewfh
Posts: 165
Joined: 7/17/2007
Status: offline
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Not feeling so swift today, so I did just back workout and called it a day.
Pull ups/ close row 5 reps 4 sets
Pull downs/ t-bar row 10 reps, 4 sets
straight arm pull dwn 20 reps, 4 sets
Woke up w/ no energy and tight chest. I have asthma, so any bug knocks me down for weeks. I know when it's just a "bug" or something more. This is more b/c of my asthma symptoms popin' up. I ususally get a flu and Pneumonia shot but I skipped them this year....oops. Neighbor kids have the flu and our daughter plays w/ them....ugh.
I'm gonna go take a nap and lay low. Hopfully rest will keep things at bay.
_____________________________
Sleep, eat, workout....repeat as needed.
Short term goal: 15%
Currently: 14.5%
Starting: 17.8%
Goal met!
(in reply to thewfh)
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RE: Becoming Balanced with TheWFH - 3/20/2008 8:04:09 AM
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thewfh
Posts: 165
Joined: 7/17/2007
Status: offline
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So, crappy week...er sorta. I've got bronchitis....crapper. I had a couple of great interviews....whoo hoo. Then the nail was put on the coffin on the job I really wanted. Frickin' sucks! The place where I work had asked me a year ago if I wanted to work there after I got certified as a Personal Trainer. Of course, I said yes!! Well, after dealing w/ budgets, interns getting jobs and the basic runaround, I was told they changed their minds. They will now only hire folks w/ a 4 yr college degree. Crapper... I guess I felt I could fill in the gaps where someone could use a great motivator. We screen people and high risks could be referred on like you would in a real health setting. Like a GP refering on to a Specialist. Oh well.... Crap.
The one interview that was great was Snap Fitness. Snap fitness wants you there all the time to do cleaning and answering phones, helping folks all while training people. So, even though you get 60% to 80% of the fees, if you have no clients, your "free labor". Nope, uh huh. So, I'm gonna walk away from that.
Back to Dentistry.... So, great interview w/ a Dentist, he knows a gal I work w/ at the gym. Loves my teaching experience at our Community college....so I'll cross my fingers.
I'd love to do personal training, but I believe it will have to be a hobby.... That's ok. I do it because I love it.
Mon only back...went home sick
I'll be back in the game by tomorrow! I just can't breathe heavy!
_____________________________
Sleep, eat, workout....repeat as needed.
Short term goal: 15%
Currently: 14.5%
Starting: 17.8%
Goal met!
(in reply to thewfh)
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RE: Becoming Balanced with TheWFH - 4/1/2008 11:13:50 AM
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thewfh
Posts: 165
Joined: 7/17/2007
Status: offline
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Ok, been sick w/ Bronchitis...asthma flaired up....no fun. But hey, such is life. Back in the groove and this is an "off" week. I will be back w/ a strenght circut next week.
_____________________________
Sleep, eat, workout....repeat as needed.
Short term goal: 15%
Currently: 14.5%
Starting: 17.8%
Goal met!
(in reply to thewfh)
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RE: Becoming Balanced with TheWFH - 4/20/2008 2:05:48 PM
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thewfh
Posts: 165
Joined: 7/17/2007
Status: offline
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Sorry...been away. Nope, no martial arts class yet. He's a former black belt in Tae Kwon Do and would like to take Aikido. But, they don't allow kids younger than 15... Our girl's 11. So, we look and ponder....possibly Kung Fu.
Been doing a circuit lately! Upper/lower, 3 exercises each w/ either ump rope or Jacob's ladder at the end of each circuit for cardio. Been kicking my butt! It feels good to get the heart thumping.
Finally, I've cleaned up the diet again. I was wishy-washy w/ it. But now, with the threat of summer coming, I'm motivated.
_____________________________
Sleep, eat, workout....repeat as needed.
Short term goal: 15%
Currently: 14.5%
Starting: 17.8%
Goal met!
(in reply to thehardway)
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RE: Becoming Balanced with TheWFH - 4/21/2008 8:03:43 PM
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thewfh
Posts: 165
Joined: 7/17/2007
Status: offline
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Sweeeeet! I have now gotten to 14.5% bf! I have gained 5.2 lbs muscle and lost 2.7 fat. From 1/31 to 4/7 I've done the heavy lifting 5/10/20 series w/ 4 sets. Now I've shifted into dropping weight w/ a strength circuit. Upper/lower, 3 each w/ jump rope or jacob's ladder at the end of each cycle. 4 sets....
I'm hoping to drop a little....
_____________________________
Sleep, eat, workout....repeat as needed.
Short term goal: 15%
Currently: 14.5%
Starting: 17.8%
Goal met!
(in reply to thewfh)
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