Kill the Legs

Well, my time in WS is coming to a close. I am going to have my last session tomorrow. I had my session today and it was fucking killer. But it was a pretty good session.

I was afraid that I'd be sluggish and tired bc I scheduled it for 3:30pm, and I slept good all day. Like till 2pm good. I didn't want to get up. But I took my preworkout, ate a banana, and hoped for the best.

I got there a little early and bought another workout drink and begrudgingly got on the stairmaster. 4min at 8, 2min at 12. I had to stop halfway thru for a slug of water and really just a rest. I'll never get good at this.

Then he put out a 20, kettlebell, a bosu ball, and a 25 kettlebell. His trainer buddy who's always training when we are put out a 50 as a joke. My trainer decided to work it in.
20 kettlebell swings, 20 seconds of mountain climbers balancing on the upside down bosu ball, 20 kb swings of the heavier kettlebell and the bonus10 deadlifts with the 50. Then back through with the kettlbell swings, and 30 sec of mountain climbers.This was a really good circuit. I hated so many reps, but it was a good mix. I think I had to go through it 3xs  - twice back to back, and once after doing weights.
When I get the self discipline, I'd do this.

Leg day
leg raises on the machine 10 reps each leg, up the weight, 15 reps both legs. With threat of burpees if I stop. 3 rounds.
Deadlifts with a 45 kettlebell in each had. 12 reps, 3 rounds. the kettlebell handles were almost too big for my hand to grip. I did good on these.
Hamstring ...things. Basically bending over, straight legged while pulling heavy weights. 12 reps? 3 rounds.
Step ups. I FUCKING HATE THESE. 10 each leg. 2 rounds.
Wall sits. on the bosu ball. 30 seconds. I swear, I felt all the sweat pop out of my pores all at once at the 20 sec mark.
Second round of wall sits I had to hold a medium sized plate straight out for 30 secs. I wanted to die.
Just when I was about to say, "I'll take these over the stair intervals" he says, "hey, we have just enough time for stairs!" die. diiiiie.
I think he shaved off 30 sec. at 30 sec each, it was 8 > 12 > 9> 14 > 8
Surprisingly, I did not feel like dying. I almost thought that I could have probably gone another 30 sec.

And, as I was leaving, I saw him set up the same circuit for his next session, a girl that was most definitely half my age. If i can do the same circuit as a girl that young, I feel pretty fucking ok with myself.

I scheduled a session for tomorrow. Here's to death.

Session 8/14? 8/19-ish

Gah, I'm slacking on recording my workouts. I'm two behind and I'm hoping that I can remember what I did.

The summer temps  humidity or something is getting to me, bc I just can't get moving. This workout was better than the last. Here's what I can remember from it.

...I don't think I can remember anything. Did I even have a session last week? I don't think so, Foursquare says no. So here's Aug 19th session:

Oh god, the stairmaster: warmup bumped up to 4 min on 8, 2 min on 10 hard opener, but I was able to get through it.

25 squat wall balls with 16lb medicine ball. I hate these. It's the smaller ball, so he made me do more. well, no. I don't really hate these. I'm just not that coordinated.
The 2nd time I could only make it to 20 wallballs, my body wouldn't do more.

30 squats with the weighted tube thing. Deceptive. Looks light, but it'll wear you out if you don't pace yourself.
The 2nd time, I bargained for a heavier tube thing and less squats. so he gave me the heaviest one but only reduced my reps to 25.


Biceps:
Bicep Curls - omg I'm so weak!!! I had to go down weight I was so embarrassed :(

#Ropebeast time

8 seconds rope
10 reps each arm shoulder raises - only 10lb dumbbells, but I had to do this combo 3 times.

More embarrassing bicep curls. 20 reps narrow grip, 20 reps wide.

#Ropebeast
Increasing sets
8 seconds rope, 10 shoulder raises. 10x each arm!
10 seconds rope, 15 shoulder raises
15 seconds rope, 20 shoulder raises

Then he gave me some heavy ass bar and I had to do 20 overhand straight bicep curls and then bent wrist curls.

Ended with 20 shoulder presses. Holy crap. These are my weakest and I don't think I finished. I may have gotten to 16.

For not having had a session in two weeks, I think this was ok, even though I got a lot weaker.

FTR, I'm on day 2 and my inner thighs huuuuurt. I then realized I really did like, 100 weighted squats. That's a lot in my opinion. :)

Tired. Solid. Strong.

Thursday workouts are usually my good days. I've had a few days off, I have had some sleep, and I'm ready to go hard. 

This day was not that kind of Thursday. Could be because yesterday I tried to go to a zumba class and I didn't get a proper rest day in between workout days. Could be due to the extra classes I picked up for work on Wed. But I just woke up not feeling like getting out of bed. I wasn't tired or sore or anything, my body physically felt like it didn't want to move. Mentally, I was all about going to the session today. 

So I got up and dressed, and was moving a bit slower than usual. It was also hotter than it has been, or maybe since my workouts are at 11am now instead of 9am, the heat and humidity is higher and making me feel sluggish. 

The universe threw me a bone - both stairmasters were taken, so I got to warm up on the treadmill. 
We then started with the HiiT stuff:

8 burpees with the 16lb medicine ball.

Alternating with

First real deadlifts with bar. 12 reps. 95lbs. Tough but I did it. I feel like I got fatigued earlier than I usually would, but he said that this is really tough and I should be winded.

Abs circuit:
captain's chair - 15 leg lifts. 
obliques on angled thing. - 15 each side
ab pulldowns on machine - 20 reps
balancing on a bench and doing knees to chest - 20 reps augh!
twice through

Kill the legs:
Squat machine. 3 super sets of 20 at a low weight of 160. I wanted to die during the second set. He said that we have done up to 260lbs so this shouldn't be bad. BUT IT WAS, IT WAS SO HARD. SO MANY REPS. 

leg raises on the machine. 
left, right and both. 10, 10, 20. had to go lower on my weak knee but it helped. 

funny machine that did extensions while standing up and your leg was raised and you kick out. Harder than it looks, bc you have to balance on one foot and keep your other leg raised and then kick out. 20 each leg.

We had a good run, even though I just felt very sluggish. I knew that my body would not be able to do a lot of sustained movement. I don't know what it was, but it was a wall.

I did well on the lifting, he said that most girls who had never done deadlifts  would not be able to start  deadlift at 95lbs like I did. So I feel a bit better with where I am in my workouts. I said that my legs and hip area feel very heavy to me (that's why captains chair feels so hard to me) He mentioned that there is a lot of strength in my legs and I've been doing well on leg day. He has also mentioned I'm strong in my triceps and I must have back strength bc the warrior ropes are something I can see myself getting better at.

So even though I felt like my body hit some sort of wall, this was the first workout that I've actually felt strong. I like this feeling. No wonder people want to lift heavy and for fewer reps.
But I guess the fat burning happens when there is high heart rate. I have to be ok with that, since I really don't enjoy moving around.
(posted late, this was for Aug 07 workout)

Leg Day is the Best Day

So, after last Tuesday's terrible session, I rescheduled my Tuesdays to noon instead of 9am.
This made a world of difference. I think I had the best workout ever, thanks to sleeping in. And I didn't even get to go to the gym over the weekend due to work schedule.

Warmup:
That fucking stairmaster. He asked me to start at 7, I usually do a 6 and have to stop halfway through to hydrate (rest). Today, I went the whole time without stopping and I didn't want to die so much.

Warrior ropes: 12 seconds alternating hands, 8 sec Right, 8 sec Left, 10 sec both. I probably could have done faster, but I was trying to just keep a good pace so I could keep going the whole time.
Second round, he increased time to 15, 10, 10, 15. pant pant pant.

Burpees with kettlebells. 35lb kettle bells. 12 reps. sweat!

Box step ups holding 20 lb dumbbells in each hand.10 step ups each leg. kinda sucked. I was more afraid of falling down.

Tricep extensions. I don't know the weight but he did say my form was perfect. 12 each arm. not too bad, I wish I could have gone heavier.

Lunges carrying 20lb dumbbells. I hate lunges.

Deadlifts in the weight room. told me 10, then pushed to 12. It was a bar that looked like a cage, and you put the weights on the sides. Took the back strain out of the lifting and put the work all in the legs. I liked it. Bar - 75lbs, he put on 2 plates on each side. I don't know how heavy it was, but it was fucking heavy.
Second round, he got me to do 15.

Squat machine: first round, 160lbs 12 reps. Second round, 220lbs, 15 reps.

Leg extensions. 12 both on heavy, 5 each leg one level lighter. Getting better at these.

YAY! NO STAIR INTERVALS!
I felt really good today. I know it was that I was able to sleep in that made for such a good workout.