# Personal Training Notes ## General * Be aggressive/intense. You have to tear down the muscle to rebuild it * Do the exercises you can do the most weight with. You’ll need to recruit more muscles and use more strength to do them. * Aim for 6-8 reps. Go to failure. * Add more weight when you can do 8 reps comfortably, then you're probably back at the 6 rep range * 4 working sets per exercise * warm up: zone 2 cardio for 3-5 minutes * warm up for an exercise, lighter weight for a few reps * 2-3 minutes rest between sets * If your workouts are getting too long, do less sets/exercises rather than sacrificing rest * If you're out of gas, take 3 big breaths and try another rep * Shoulders and arms don't need much rest, so you could work them 4x a week, unlike chest, back, quads, hams * Consider push, pull, legs, push split * Add leg extension to leg day, it works a muscle that squats don't (rectus femoris?) ## Diet * Aim for slightly above maintenance calories for body recomp (+200 calories) * 1500 calories is way too low if you're body building * Trainer likes Naked or Transparent Labs whey * Eat 1 gram of protein per pound of bodyweight daily, spread even over four to five meals * Eat 2-4 grams of carbs per pound of bodyweight daily, spread even over four to five meals. Low to no fat carbs like rice, potatoes , vegetables. * Drink half your bodyweight in water daily * Meal Prep to ensure daily calories and protein are met ## Exercises ### Bench Press * Exaggerate chest up * Pin shoulders back * Sternum is the target * Use the safety pins * Only move your elbows * Don't move your shoulders * Did 115 lbs for 6 reps ### Incline Bench Press * aim for 45 degree angle * you'll have to reach behind your head a little * exaggerate chest just like normal bench press * 1 from the back, 3rd vertical pin, 13 safety’s, 8 for the starting pin * 13 safety pins, 6 for the incline * Roll back to chest lift off ### Hex Bar Deadlift * keep knees back at the bottom (it hurts otherwise) * take a deep breath, make everything tense * arms should be tense, locked * lift with your chest * tap at the bottom, go back up * Move chest and lock in lower back * Chest should should be higher than lower back * Lift it slow at the bottom, don't jerk the bar off the ground * Let air out at the top * Normal trap bar weighs 45 lbs, Rep open trap bar weighs 70 lbs ### Chest Fly * use machine * bring hands together * pause under tension when your arms out wide * Start at pin 3 on the fly machine ### Pull up * Use the box to help you to the bar * Do 4 sets of max reps (currently \~5 reps) * use neutral grip if elbows hurt * Drop weight at the knees, then pull ### Squats * Push knees out wide 14 safety 2 35s 115 x 6 * Everything I knew about fitness is a lie * Belt - when your back hurts ### Row bent over * Start at the top Pull to the sternum Soften knees a bit * Squeeze your shoulders together * Don’t start with your shoulders lower than your back ### Tricep dips * Pop up * Lean forward * Don’t do assisted * Aim for parallel * Make it your first exercise in a workout since it's so tough ### Walking lunge * Forward and down at the same time * 8 reps then 30 seconds, 8 back, rest * Imagine you’re about to put the weights next to front foot * You can immediately pop back up ### Tricep cable * Butt back * Don’t move elbows ### Machine rows * Lean forward * Don’t lean back so much * Squeeze the back * Hit your body * Deep breath in and pull ## Workout Schedule * 3 or 4 Days a week * 4 working sets per exercise * 6 to 8 reps per set * 2-3 minutes of rest between sets ### Day 1 1. Pin Bench Press 2. Dips (Only for 3 sets) 3. Seat Fly 4. Alternating Dumbbell Curl (Optional) 5. Cable Tricep (Optional) ### Day 2 1. Box Pull-ups 2. Barbell Row 3. Lat Pulldown 4. Alternating Dumbbell Curl (Optional) 5. Cable Tricep (Optional) ### Day 3 *Only 6 reps for each* 1. Pin Squat 2. Hex Bar Deadlift 3. Dumbbell Walking Lunge or Step Back Lunge --- # Agent Instructions: Querying This Documentation If you need additional information that is not directly available in this page, you can query the documentation dynamically by asking a question. Perform an HTTP GET request on the current page URL with the `ask` query parameter: ``` GET https://kb.chrisltd.com/fitness/personal-training-notes.md?ask= ``` The question should be specific, self-contained, and written in natural language. The response will contain a direct answer to the question and relevant excerpts and sources from the documentation. Use this mechanism when the answer is not explicitly present in the current page, you need clarification or additional context, or you want to retrieve related documentation sections.