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