Workout 16/05/2016 – my first ever hour long PT session!

So, on Saturday I did my first every hour-long personal training session (they’re normally half an hour). I also learned an important lesson. While coffee is the perfect fuel/stomach liner for a half hour session, I need more than that for an hour. Perhaps some food. At the 40 minute mark I was feeling good, and if we’d called it a day at 45 minutes or even 50 I might have walked away feeling like I had a top session. Those last 10 minutes though? They got hard. At one point I wasn’t quite sure if I was going to vomit or faint, and the frustrating thing was that I knew that it was likely just a result of not eating anything before I came to the gym. Grr!!! Anyway, it was a good one:

4 sets:

  • 10 x safety squats (45 kg, 55 kg x 3) – NB: still not sure what the weight of this bar is. I know I had 20 kg added for the first set, and 30 kg added for the rest.
  • 10 x clean and press (20 kg, 25 kg x 3) – super happy with these. I managed to do 7 reps in each set without bouncing to get the press up – I did strict presses
  • 20 x walking lunges, with wall ball carried above head (no weight, 2 kg x 3)
  • 10 x raised push-ups

3 sets:

  • 20 x raised heel (hack) squats, 2 second lower and 2 second raise (final set was normal lower and raise)
  • 10 x lat pulldowns (30 kg, 35 kg x 2)

Workout 2/02/2016

Arm/back/shoulder day with my PT. This workout made me cry… in the first 20 seconds. I don’t know if it was because I’d got up at 5 am (at least 2 hours earlier than my body would prefer), or because I’d had no coffee, or because I’d had a huge day the day before, or because there was some high emotion stuff going on, or because of hormones, but either way this workout got to me. I wasn’t doing anything out of the ordinary, besides higher-than-usual reps, but it got to me. My PT kept telling me that I was having a ‘strong day’, doing reps at high weight at a good pace, but it was frustrating to know that if my head had been in a better place I could have done even better.

2 sets:

  • 20 x barbell cleans (25 or 30 kg – unsure)
  • 20 x angled ring rows
  • 20 x pushups
  • 20 x bent over rows (same barbell and weight as the cleans)

1 set:

  • 10 x angled bench press on smith machine (10 kg + smith machine weight)
  • 10 x seated vertical lat pulls (unsure of weight)