Shelby and I are in Las Vegas with her family! It’s both of our first times and so far I’m loving it. It’s insane! It’s so busy and loud and definitely lived up to my expectations. We are staying at the New York New York which has been great so far. We’re gonna be in Vegas till thursday and then were heading on to California to go to Disneyland and then on to San Francisco!
Had a great workout today with one of the other trainers at work. It was nice because we used most of the same weight!
Bench Press: 135x12, 185x10, 205x8, 225x4, 225x4
Incline Db Press: 65x12, 75x10, 85x8, 90x7
Dips: BWx12, BWx12, BWx12, BWx12
Decline Bench Press: 135x10, 185x8, 205x6
Had an exam this morning so I decided to do chest today! Didn’t hit my true max because I did a lot of volume but this workout gave me a good idea of where my bench is at now compared to just a few weeks ago. Just to compare, before I did Smolov Jr. my max bench was 225. I could do it 1 time by myself. After the first 3 weeks, my max was at 245. Keep in mind these tests were done with only 2 light warm up sets and then the 1 rep max test. Today after the next 3 weeks, I hit a decently easy 255 after lots of volume. Overall I’m extremely happy and impressed with myself.
Bench Press: 135x12, 185x10, 205x8, 225x7, 235x2, 245x1, 255x1
Incline Db Press: 65x12, 75x10, 85x8, 95x7
Dips: BWx12, BWx12, BWx12, BWx12
Db Flyes: 35x12, 40x10, 40x10
Gonna try really hard to take some progress shots tonight. I feel like I’ve made some good progress in the last couple months and I wanna see if you guys see it too and it’s not just all in my head!
I’m a little late posting this but I’ve been crazy busy with work lately! This is my workout from last week, I feel like this program is really gonna get me some good results. The DOMS I get is crazy and I feel like my strength is already up after 2 weeks.
Deadlifts: 350x2
Speed Deadlifts: 280x3x8
Stiff-Leg Deadlifts: 135x8, 185x8, 185x8
Barbell Rows: 155x8, 185x8, 185x8
Close Grip Lat Pulldowns: 165x8, 165x8, 165x8
So I’m super excited about tomorrow! It’s officially my first day as a personal trainer :) I got a job at a local gym and I’m so pumped to finally be able to work at a job that I’ve been waiting 2 years for. Excited to train people and help them along their own fitness journey’s!
After my meet in May I’m starting this too, the girl who coaches me has decided she is and that I am too. Excited to read your posts about it.
I’ll make sure I make a post each week to keep you updated. It’s going to be an interesting 10 weeks!
On Wednesday, I started the Coan/Phillipi deadlift program. For those of you who don’t know what it is, it’s a 10 week program designed by Ed Coan. So far, all I have to say is wow, my back is sore! The program is based on percentages of what your desired max is. My current max is set at 385 and my desired max is 430. From what I’ve read on the forums, that may be a little ambitious so we’ll see how things are going in a few weeks. My week 1 workout was a follows:
Deadlifts: 325x2
Speed work: 260x8x3
3 circuits of:
Stiff-Legged Dealifts; 135x8
Barbell Rows: 155x8
Close Grip Lat Pulldowns: 160x8
Good Mornings: 135x8
I trained arms the first time in months the other day and I had bench scheduled for today, but my triceps were still super sore. I felt so weak today and didn’t have a spot for bench so I went a little higher with the reps and capped my weight at 215 today.
Bench Press: 135x15, 155x15, 185x12, 185x12, 205x10, 215x8
Incline Db Press: 65x12, 75x10, 85x8, 85x8
Dips: BWx12, BWx12, BW+35x8, BW+35x8
Db Flyes: 35x10, 40x8, 40x8
Machine Chest Press: 70x15, 70x15, 70x15
