|Travis' card again because I don't have a log.|
Travis and I were working on legs mostly, so it was an almost entirely different selection of exercises than last time. Almost entirely. Once again I don't think I remember all of them, but I'll list what I do remember.
- Battle Rope Jumping Jacks - 3 rounds of 20 seconds with 10 second rests -- SO HARD. Those are intense. I don't think I could possibly do 30:30 Intervals with those because I can barely do 20 seconds. I can tell when I'm getting tired with the battle ropes because the waves get irregular and ugly. :D
- Battle Rope Sine Waves and Double Sine Waves - 3 rounds of 30 seconds not sure how long the breaks were but not long - I think Travis calls them Quick Waves. The double quick waves just have the hands moving in sync with one another rather than opposite. Once again -- ugly waves are a sign of tiredness.
- Medicine Ball Wall Bounces -- 3 x not sure - I'm sure there's a real name for these. Basically it was a 12lb medicine ball and I'd squat down then stand and push it forward and up, bouncing it off the wall a couple of feet above my head, catching it on the way back down into the next squat. I think he had me going to a specific number rather than a time. Those were fun and would be a good combination or upper body power exercise, if I was sure I could find a medicine ball.
- Squats with an Olympic Bar on my back (Squat Rack) - 2 x either 10 or 15 - Travis helped me stabilize the bar a bit which was a huge help (when he didn't there was a big wobble component) but also sometimes felt like I was having to pull against him to squat down. Which may have been part of the point. I like them while I was doing them, but that knob of bone at the top of my back/base of my neck has been sore (like bruised) ever since. Travis says he has a pad for the bar for the next time we do those. The Olympic Bar is 44 lbs, but held really up high (though more stably than with the Front Squats with two 20lb dumbbells I've been doing).
- Squats with an Olympic Bar on my back (Smith Machine) - 2 x either 10 or 15 - Once again it was an empty Olympic Bar, so 44lbs. He didn't help stabilize this time, because the Smith Machine was doing that. It was a *lot* easier to do them in the Smith Machine than with the bar free. A lot. Though I still don't like the bruised feeling (though it doesn't have an actual visible bruise, I've had Patrick check like a million times).
- Squat Pulses - 2 x 5 - We did these at the end of the sets of squats in the Smith machine. These are sort of partial squats -- squat down (with the weight) and bounce up just part way. He called those a "finisher" something to do a few of at the end of each set or a set of after a couple of regular sets of squats. They definitely about killed me.
- Leg Curls on the Leg Curl Machine - 3 x 15 (I think) - This was on a cam machine with a stack of weight plates. Not free weights at all. This is not my favorite way to work out, because I feel like I'm doing more work overall if I have to stabilize the weights my own self, but I kind of liked these. These work the hamstrings, which I've been doing with Deadlifts and Hyperextensions and the Reverse Hip Raises, but they seem to work a different part of them -- lower down the back of my legs rather than my glutes and upper hamstrings. That's probably a good thing and I think I'll work these into my next phase workouts.
- Hip A(b)(d)duction -- 2 x 15 - I can't remember whether it's abduction or adduction that moves the leg out rather than in, but that's the one we did. We did it on the cable machine with a webbing handle on the low pulley that I stuck my foot through. I can't remember the weight either, but it wasn't excessive. These were pretty good -- certainly I liked doing them standing rather than sitting in the cam machine. At some point, I'll probably work these into a phase, but not next time.
- Leg Extensions on the Leg Extension Machine - 3 x 15 - We set the weight challengingly high for these -- though I had to lower it when I found out how many reps I was going to be doing. The rests were *really* short so my quads were still burning from the previous set when we started the next one. Ooof! So hard.
- Lunge Pulses - 3 x OMG lots (maybe 5 or 10)! - These are so hard. They're like the Squat Pulses mentioned above only with lunges, so all the work is being done by one leg. I think these are the thing that still has my quads sore days later!! I'm adding them to my next phase, though I'm predicting now that I'm not going to love whichever workout they land up in. Just sayin'. Just body weight but that's totally bad enough.
- Calf Raises (on a not-cam machine) - Sets of 10, one each with toes straight ahead, toes pointed out and toes pointed in and a second set of 15 with toes straight ahead - I don't know how to describe what kind of machine this is -- it's got a weight stack and is all lever arms rather than cams and cables like the leg extension machine. Anyway, it was not a lot of fun and I am *so* prone to massively blocky calves, I'm not sure that working my calf muscles to make them bigger is really in my interest. Though maybe it is. These are not going to go in the next phase, but may go in to a later one.
I think that was it (I might be missing one or two things) and once again we did all of that, plus some stretching at the end, in 45 minutes. Travis doesn't kid around. :D
Once again it was an absolutely great time. I want to talk to him about how much it would cost for us to have one workout a week with him which we could either alternate or go together or whatever. I really do love the whole trainer experience. :D
That was Saturday's workout. I still have Monday's to post about (behind again, consarn it)! And by Wednesday evening, I have to have something together for Workouts O and P as Phase 8 will begin with the walkthrough Wednesday evening. Or Thursday -- Patrick's stitches come out on Wednesday so it's going to depend a bit on how he's feeling and how late that runs.
Next workout is scheduled for Wednesday and the goal for the workout is to have one to do and to do a good walkthrough of Phase 8.