The Final.

I got in my last session on Thursday. I was slightly mobile from Kill the Legs the day before, except my hamstrings were crazy sore. I was dreading the stairmaster, as usual.

He upped my warmup to 3min at 8, 3 min at 12. I didn't like it.

started with 20 squat wall balls with 12lb medicine ball - I usually do the 16lb but it wasn't available. It was doable with the 12.  3 rounds in between each tricep

All Tris All the Time.
15 reps wide grip pull downs right into 15 narrow grip. 1 plate and a little plate.
20 leaning over extensions.
20 pull downs
20 cross pulls
all these at least 2xs. I had to go down a plate halfway through and was kinda mad, but my trainer was like, "we did over 40 reps, and your arms are red, so it's ok you're working the muscles"

Back
12 heavy pull downs 50lbs  to 20 half weight
2nd set 12 reps 60lbs and 20 reps 30lbs
12 rows 2 sets heavy

20 squat to shoulder press with 15lbs dumbbells immediately 10 arnold presses
i think we did this 3xs and I may have almost dropped those dumbells on my head.

last. stair intervals.
30 sec each, he controlled it. 8, 12, 9, 14. I felt ok with this. I HAVE CONQUERED THE STAIR INTERVALS

Then I said bye to all my gym staff buddies and it was sad to go. Everyone was super friendly to me and seemed really nice.

As of this posting, though I'm on day 2 and my legs are SO. SORE. I am literally hobbling everywhere. My triceps are so weak that I cannot push down my clothes in my compression bags or roll up my clothes tightly as I am packing. I'm a little worried that I'm too sore, but then again, that was the first time I worked my hamstrings and it's not like he starts me off with super light weights. Hopefully tomorrow I will be a little more mobile.

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. :)

Proof is in the Pudding

All that zumba last week + moving my workout session to 11am seems to have paid off. I had a really good session today.

Fucking stairmaster warmup - 6min, started back up at 7. I think I'm starting not to die on this fucking hateful thing.

Toe tap touches on the bosu ball. Hop back and forth on balls of your feet and touch the center of the bosu ball. 35sec. this round was me trying to keep my balance and not crack another ankle.

squats holding 25lb dumbbell and pushing it up at top of squat. 20 reps. I was afraid I would drop that fucking dumbbell on my face. Also, my hands are too small to hold that thing.

10 jumping squats. 3 pulses, 1 jump. I thank Body Pump for prepping me for this one. I owned these.

Hammer curls with 15lb dumbbells, 12-15 reps. Really had to concentrate and not depend on momentum to get these.

Step ups holding weights. - it was on the machine, so I don't know how heavy it was. 8 each leg.

Biceps and triceps on the machines.
classic curls - 15 reps, then drop sets, half the weight and 20 reps.
tricep pull downs - 15 then drop set of 20
tricep high extension. elbows up. 15 reps each arm. tough!
bicep overhand curls, these were weird but i did them 15 reps.
tricep classic extensions - 15 reps and drop sets. I had to go down to lightest weight :( even my trainer was surprised.

THE FUCKING STAIR INTERVALS 30 seconds each. Low-8, high - 11.  I was not dying and he's all, "go to 13" I was like, "fuck" but I did up to 12 and survived (I should have done 13) So something good is happening.

Second round of all the above. When it came to the bosu taps, he was all, "hello. you can go faster." and so I had to pick it up for fucking 35 seconds. I was able to hang and I think I can credit all the zumba. I didn't feel like my ass was so fucking heavy this time. Also, any time I'm asked to do anything on my toes, I can go to town on it.

so, 80% great session. I feel like improved so much on my cardio endurance and I that HAS to be due to all that zumba I did last week.

Why were my tris so weak today?! >:( usually I can rock the tricep days but I was failing by rep 12 on some of them. BOO.

interesting turn of events: this gym is being bought by Gold's. So that's going to be weird. I'll end up having a national membership, so that will be cool, but I know my personal training sessions will go up in price significantly. ugh. And I hope they can grandfather me in on the payment plan bc THIS SHIT IS SPENDY. But worth it. And if I leave here with unused sessions, it will carry over to any Gold's. So ok. Maybe it will work out. I was kind of looking forward to renewing my 24hr fitness when I'm back in the area, but there are sooo many Gold's gyms that I'll always have a place to go.

Session Fail.

Today I woke up and exhausted. I couldn't shake the previous two days off me. It was the first time i thought about canceling. But I went and tried to make the best of it.

The fucking stairmaster warmup. I made the 6 minutes and even bumped up the level towards the end. I felt better about today.

But then the rope jumps. 30 seconds of straight jumping from one side of the ropes to the other. I got winded pretty fast, and just the feeling of heaving my thighs and butt off the ground was pretty completely intolerable.

Extended straight leg lifts. 15 reps. Doable.

Man Makers - 8 of these with 15lb dumbbells.

Squats and shoulder presses holding 10lbs kettlebells. 15 reps. Fine.

2nd round, increased rope jumps to 35 seconds. Dying. I was like, "These suck hard" and he was all, "well, I usually make people only do it for 20 seconds at a time" - upside, but can't breathe.

Leg lifts - 15reps - fine.

Man Makers - 8 with 15lb dumbells - I struggled through them which sucked because it's been a while since I have done these and I really like them. If I wasn't winded from the jumping (and so exhausted from working) that I could have really killed these. Disappointed in my struggle.

Squats again - fine.

Mother fucking stair intervals. 3 minutes. I made it through 2 minutes, high at 11, 12 and low at 7, 8 then could not get my breathing, I had to stop and try to regulate. After a while, I did get back up and got one more high/low in but could not make it through another interval to finish out the 3 minutes.
Suck. bc this ate into my lifting time.

Lifting:
Back and biceps today. Got through it, but I feel like I didn't get to finish. My wheezing episode ate into my lifting time. mad. sad and I just wanted to go back to sleep.

Upside -
I did do the 2 sets of man makers.
I do 15s seconds more of the rope jump
He was proud of me that I got back up on the stairs to try to finish out that interval.

I really felt like I was fighting a losing battle with my body today. I'm never not tired, I'm not losing weight even though I've been eating healthy for the last 4 months, and I'm trying to work out more effectively than before but I don't know if my body can do it.
Even my trainer noticed that Tuesdays are hard for me.

I don't know why the stairmaster and the jumping is so hard. I just FEEL so HEAVY that I am not strong enough to bear my own weight when to jump or to lift my legs to each stair.
The messed up thing about this all is that I went to a zumba class over the weekend so that I would not have so much trouble with the stair master and have so much time in between workouts.
sigh. I don't know how to remedy this.

training session rundown

I think I'm on my 3rd week of training sessions, and we are finally back to legs.
My sessions are typically 30 min HiiT training and the rest lifting.
Today's HiiT:
fucking stairmaster. 7 minutes on level 6 (to be kind to my ankle, he usually makes me go up to 8 after 2 min) - getting ever so slightly easier.
walking angled pushups with bosu ball. started out 8 each side, then went to 12 each. Getting better with my pushups.
20lb kettlebells, one in each hand, carry them shoulder level, squat, then push them all the way up. 25 reps. - nasty!
obliques on the hanging over thing - 12, then 16 each side. - Zumba REALLY helped me with this one. All that ass shaking and side stepping is obliques if you do them right.
captain's chair - straight leg raises, 12, then 15. with threat of burpees if I stopped. Didn't stop.
Two rounds of the above, increasing reps 2nd time around.

Lifting.
Since I injured my ankle last week jumping out of a tractor tire, my trainer didn't want me at the big barbell thing, so we ended up just doing machines.
Super Set squats/leg raises
squats, started 140lb, for 10, then went to 160lbs for 15 reps. - he made me do a bonus 5 when I wasn't dying by 10.
leg raise quads thing - 40lbs for 15, twice. Then second set upped it to 60 for 10 reps, halved the weight for 20. That killed. I'm becoming a fan of heavy lifting for shorter reps.
Straight leg deadlifts - 2 sets of 15. I didn't see the weights.

Legs. Burning.

Took the best nap ever after this session, woke up with sore obliques already.