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)
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Workout 16/03/2016

Arm/upper body day today. But because the scale have gone up instead of down over the long weekend, my PT threw in some whole body/fat burner stuff just for funsies (his funsies, not mine). I totally hadn’t mentally prepared for it after Sunday’s humungo hike (I’ll write about that later in the week when I’ve got some time), and my legs weren’t too happy, but I found some ways to mentally push myself and be reasonably happy with the workout.

3 sets:

  • 8 x pull-ups on the pull-up machine (50kg, 45 kg x 2)
  • 8 x dips on machine (50 kg, 45 kg x 2)
  • 8 x raised push-ups on lowest pull-up machine step

4 sets:

  • 30 seconds x battlerope slams (31 – 35 slams each round)
  • 30 seconds x wall ball squat throws (12 – 16 throws each round)