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
Pin Bench Press
Dips (Only for 3 sets)
Seat Fly
Alternating Dumbbell Curl (Optional)
Cable Tricep (Optional)
Day 2
Box Pull-ups
Barbell Row
Lat Pulldown
Alternating Dumbbell Curl (Optional)
Cable Tricep (Optional)
Day 3
Only 6 reps for each
Pin Squat
Hex Bar Deadlift
Dumbbell Walking Lunge or Step Back Lunge
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