Archive for September, 2012

I met Chris at the gym again Saturday.  We worked on those pesky flutter kicks.  As I’ve likely mentioned it’s not my favorite move.  I figure though if I don’t like it it’s probably pretty effective so I will continue to throw it in there from time to time.

I try to research the moves I do so I can do them most effectively; I know I have lots to learn yet.  I notice others at the gym sometimes and it bothers me when I see people swing wildly about; I feel like they are working mearly on momentum and not focusing on the muscles.  Another thing I notice is really bad posture.  Whether it’s on the elipticals or lifting weights it’s hard to see others slouching or leaning in unnatural ways.  Like I said I have a lot to learn but it just seems like some of those moves aren’t safe.

Tomorrow I meet with Dustin for another training sessions; hope to learn some great stuff again this week!


I am loving this move.  Dustin showed me this kettlebell technique at the end of my 2nd personal training session and I failed at it miserably.  I didn’t really know what to call it and I think I was referring to it as the plank with kettlebell row in my previous posts.  I kicked its ass today.  I threw it into a segment of my workout along with kettlebell swings and battle robes; I did 5 each arm for three sets!  Ok, maybe that’s not much for some people but it was huge for me.  The key seems to be to keep shoulders aligned over the kettlebells and lift in a smooth rowing motion alternating arms.

I didn’t look nearly as awesome doing it as the picture above but as I said I did it.


I haven’t posted for a day or two but I have been at the gym!  I’ve done a couple of fun but difficult workouts; lots of core work and strength training moves.  I actually met Chris there yesterday and we worked our way through several exercises and today I got back to some I hadn’t done in a while ~ like those captain’s chair knee lifts and back extensions.  It feels great.  I am making so much progress.  Still not seeing it but I definitely can tell with every move I make that good things are happening. It feels awesome to move through an exercise that was virtually impossible even just a few days ago.

So I made up my own workout routine today; I think I did pretty good.  It was a tough one that combined a little of everything.  I started with a bike ride to get everything going; about a 4 minute mile on the Expresso Bike.  I then moved on to some medicine ball stretches like I learned yesterday; 10 reps moving the ball side to side over head and 10 dead lift type movements.  I then moved on to my routine starting with floor exercises.

  • russian twists – 10 reps with 6# medicine ball
  • bosu plank – 20 seconds
  • bosu mountain climbers – 10 reps
  • bosu crunches with medicine ball – 15 reps with 6# medicine ball
  • wiggle worm – 10 reps

Then back to the top and repeat; I did 2 sets of this before moving on to some strength training

  • barbell squats and raises – 10
  • leg presses – 15 at 60#
  • calf extension presses – 15 at 100#
  • ball slams – 10 with 12 pound slam ball

Two sets of this as well.  I then did two sets of 15 lat pull downs at 60 pounds. Plus I decided to try that evil plank on the kettlebell and raising one arm up in a row movement.  I did 4 each arm, it wasn’t pretty but I did it!

To finish I did another mile on the Expresso Bike; this time 4 minutes and 20 seconds to do the same trail. Ten minutes cooling down on the treadmill and of course some stretches.


I have to mention too; I didn’t meet my sister at the gym today because it was her personal training day ~ I got there right as she finished up and she was smiling ear to ear.  She’d not only managed a bosu plank today but she rocked the bosu mountain climber; two weeks ago she couldn’t even get the silly bosu to balance let alone move the legs too!  …. and she tried to tell me she wasn’t seeing any progress!

Had a great training session again today.  We started with some medicine ball stretches; these worked the core muscles, twisting to work the obliques. After getting warmed up I moved to a workout with leg and arm work.

  • barbell squats and raises
  • leg presses
  • ball slams

The barbell work was without weights but I first squatted doing a dead lift of sorts and completed the movement by raising the bar to shoulder level then overhead.  The leg presses were on a machine where you lay on your back and the ball slams we did quickly with a 12 pound slam ball.

After 3 sets of those techniques I moved on to some floor exercises. Bosu ball push ups, planks, and mountain climbers. Medicine ball torso twists and something he called the wiggle worm …. for this while lying on my back I lifted my shoulders off the mat crunched side to side …. very tricky. I finished my session with some step ups with a weighted bar held above my head and some dumbbell chest presses and rows.  Then cooled down on the treadmill and finished with stretches.


Met my sister at the gym today and we worked through the weight training exercises I’d gotten the other day.  My arms sure are sore!  I really have a tough time with the bicep curl machine.  I don’t know if it’s just an awkward motion or if it just takes more time to build up this muscle. The leg extensions are tricky too; I much prefer the squat type machines but I am sure they work different muscles so I will try to give them a chance.

I have another personal training session set up for Monday and Chris meets with Dustin on Tuesday so I am sure I will have new tricks for my next post!

I met my sister Chris at the gym today. I think she’s feeling a little frustrated with the lack of visual results so I tried to come up with everything I could think of to help her realize here efforts aren’t in vain.  She was going to do just a bike ride but I suggested we do the workout I’d been doing the past few days.  She hasn’t had a chance to work through that one yet so we did it together.  As we went I reminded her that she was making progress and in time she’d see it too.  Her energy is up, she’s making it through some tough workouts, and I don’t know if she noticed or not today but not once did she need her inhaler and it was a tough workout!

Here’s the line up of what we did today:

  • 12 wall ball squats
  • 20 seconds battle ropes
  • 15 reps “suitcases” ~ this involves 2 – 10 pound kettlebell and squats
  • 15 bosu crunches
  • 20 seconds fast feet
  • 30 seconds flutter kicks X 2

We did the wall ball squats together; I did fast feet while she did the battle ropes then we traded. After that we did the bosu crunches together, then while I did the first round of flutter kicks she did suitcases.  Round two of flutter kicks for me we did together while she did her first then I finished with suitcases while she finished the flutter kicks.  Then back to the top for a total of 3 sets.

We finished with some treadmill time and stretches.  I asked her if she was feeling better; she was.  Not to mention she’s had more energy since joining the gym and she feels a bit disappointed when she can’t make it to the gym so I know in a little more time she’ll get to see some results and she’ll realize that it’s worth it every last sweaty second of it!