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TP's Fit Journal Transcription

3BG

3BG

Member
Jun 4, 2022
13
22
@3BG, from the very beginning my plan was to only use the trainer for a year. It looks like I am approaching that term amount which is typically the length of time I spend with most trainers I hire. Gonna transition out with him in the following month. The good thing is that the timing works just as I am getting ready for the PfMP exam and Baldrige Examiner Project which will keep me busy through the end of the year. I will evaluate my need for a trainer then. For now will stick with my own combination of intensity training.

I make up my own mind at my own pace. This journey has made it easier for me to discern what information is worthwhile and what isn't. Just because I take someone's advice once means that I am always going to take anyone's advice in the future.

Supplements
  • L glutamine
  • protein
  • creatine
Workout (<#>=number of sets, S=superset, H=hyperset, OH=over-head, OHD=over-hand, WU=warm-up, RDL=romanian DL<#>B=banded resistent weight equiv., DEL=de-load, < = linking with previous)
  1. chest
    • (4) machine press (10X110,10X130, 9X150, 8X170)
    • pec-dec flies (10/10X110,10/10X120, 10/10X130, 12/12X130)
    • incline press (10X135, 8X185, 4X205DS, 4X185, 10X135)
Get a trainer that knows what he’s doing. It’s counterproductive to your goals to have a trainer that doesn’t really know what he’s doing. This trainer is BAD.

I would recommend doing a program on your own. You might find that you don’t even need a trainer. This is a good reference for programs. It allows you to search based on your preferences:
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,098
682
Get a trainer that knows what he’s doing. It’s counterproductive to your goals to have a trainer that doesn’t really know what he’s doing. This trainer is BAD.

I would recommend doing a program on your own. You might find that you don’t even need a trainer. This is a good reference for programs. It allows you to search based on your preferences:
i think i learned what I could from this one and him about me. It was never my intent to go beyond a year with this trainer.
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,098
682
  1. Supplements
    • protein
    • creatine
Workout (<#>=number of sets, S=superset, H=hyperset, OH=over-head, OHD=over-hand, WU=warm-up, DB=dumbbell, <#>B=banded resistant weight equiv., DEL=de-load, < = linking with previous)
  1. Back
    • Incline lean DB row (OHD-Sup)(12X40,14x40, 16x40, 18x40, 20x40)
    • (5S) < Band pulls (10x95B, 10x95B, 10x95B, 10x95B, 10x95B)
    • Standing cable row (20x40,20x45,20x47.5)
    • 3S) < neut dead hang (10
    • Lay pull down (20x27.5,18x32.5,16x37.5,14x42.5)
    • (4S) < rear felt (neut/OHD-alt) (10x80, 10x80, 10x80, 10x80)
  2. biceps
    • Leaning hammer curls (22x15, 22x15, 22x15)
    • (3S) <Incline hammer curls (22x15, 22x15, 22x15)
    • (1) CB curls (CC)
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
723
704
I am going to take a break from the trainer. Think it's time to apply a combination of what I have integrated into my workout.
Unless you are going through different phases of training i.e. maintenance, bulk, prep, etc... and have not hit all of them you probably have learned everything you can from a trainer in 6 months. Honestly, as soon as your workouts stop changing the trainer is only there to keep you on track. If you are a self motivated person then there is no point in paying them to do nothing.
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,098
682
Unless you are going through different phases of training i.e. maintenance, bulk, prep, etc... and have not hit all of them you probably have learned everything you can from a trainer in 6 months. Honestly, as soon as your workouts stop changing the trainer is only there to keep you on track. If you are a self motivated person then there is no point in paying them to do nothing.
yeah, we were making some gains, but i don't feel the training is where it should be at. I feel we lost sync and I have learned what I could from him. In a way I feel relieved, not because I won't be training, but I won't be so bothered by this schedule. I know once Baldrige project comes along, I will be working out in the later hours or wee-morning.
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,098
682
  1. Supplements
    • protein
    • creatine
Workout (<#>=number of sets, S=superset, H=hyperset, OH=over-head, OHD=over-hand, WU=warm-up, DB=dumbbell, <#>B=banded resistant weight equiv., DEL=de-load, < = linking with previous)
  1. hamstrings & lower back
  • DÉFICIT DL (10x135, 10x135, 10x225, 10x225,,8X250, 8X250)
  • (6S) < Banded close leg squat (15x85B, 15x85B, 15x85B, 15x85B, 15x85B, 15x85B,)
  • Single toe elevated lunge (20X40, 20X40, 20X40)
  • < banded GM (10x85B, 10x85B, 10x85B)
  • (3H) << lean back (10x85B, 10x85B, 10x85B)
  • (1) assisted Nordic curl (12)
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,098
682
My goals right now are basic and that is to put on weight now that the summer is ending. sticking with test only for now and will see how the bulk goes with basic, high-intensity workouts. I will be primarily pound my frustration of all that work, studying and preparation.
  1. Supplements
    • protein
    • 0.5cc super (from 8/4, forgot to log it)
    • creatine
Workout (<#>=number of sets, S=superset, H=hyperset, OH=over-head, OHD=over-hand, WU=warm-up, DB=dumbbell, <#>B=banded resistant weight equiv., DEL=de-load, < = linking with previous)
  1. shoulders
  • (4) DB press (10x55, 10x60, 10x65, 8X65)
  • side lateral (OHD) raises (10X20,12X20,14X20, 14X20)
  • < V-raises (neut) (10X20,12X20,14X20, 14X20)
  • (4S) << DB rear-delt raises (sup) (12X15,14X15,16X15,16X15)
  • (4) up-right rows (10X95,10X105,8X115, 8X120)
  • (4) shrugs (10X200, 12X200, 14X220, 15X220)
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,098
682
I had steem and pumped out some triceps to clear my mind Saturday and hit quads this morning.
  1. Supplements
    • protein
    • 0.5cc supertest
Workout (<#>=number of sets, S=superset, H=hyperset, OH=over-head, OHD=over-hand, WU=warm-up, DB=dumbbell, <#>B=banded resistant weight equiv., DEL=de-load, < = linking with previous)
  1. quads
  • single leg press (10x90, 10x140, 10x180, 8X230)
  • (4H) < single/double calf ext combo (10x90, 10x140, 10x180, 8X230)
  • single/double leg ext combo (15/30X30/35,15/30X30/35,15/30X35/40,15/30X35/40)
  • (4H) < sissies (6,6,6,6)
  • seated calf raise (10/10X115,10/10X115,10/10X115,10/10X115)
  • (4S) < hack squat (10X140, 10X140, 8X180, 7X180)
  • (4) abductors (15X130,15X130,15X130,15X135)
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,098
682
Taking a new approach to my workouts.
  1. Supplements
    • protein
Workout (<#>=number of sets, S=superset, H=hyperset, OH=over-head, OHD=over-hand, WU=warm-up, DB=dumbbell, <#>B=banded resistant weight equiv., DEL=de-load, < = linking with previous)
  1. chest
    • flat bench (10X135,10X160,8X185,7X205)
    • (4S) < rotator auxiliary (10x5, 10x10, 10x10, 10X10)
    • incline bench (10X135,10X160,8X185,1/3/7X205DEL)
    • (4S) < rotator auxiliary (10x5, 10x10, 10x10, 10X10)
    • upper pec cable flies (10X45,10X45,10X45,10X45)
    • (4S) < lower pec cable flies (10X45,10X45,10X45,10X45)
 
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