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highoctane
New member
Well. I broke down about a week ago and decided to snag 3 training sessions that were on special at my gym. Basically because my workouts consist of cardio, and that's about it. It always worked for me up until now...and I suppose I have now reached the point where it's just not enough and I can't achieve the results I want without weight/strength training.
Anyways, my assessment was last week. The results were as follows: 135lbs, 28.4%BF. Goal: 125lbs, 25%BF (for now).
Today was my first training session with him. I fully admit that up until now I have not been extremely knowledgeable in strength training so the advice from a trainer probably was a pretty smart thing for me to do. Due to my lack of this activity in the past he started me on machine circuit training and suggested twice a week. It's as follows:
1. Incline press: 3 sets, 12 reps.
2. Leg extension: 3 sets, 12 reps.
3. Seated row: 3 sets, 12 reps.
4. Hamstring curl: 3 sets, 12 reps.
5. Reverse dip press: 3 sets, 12 reps.
6. Calf raise on step: 3 sets, 12-15 reps.
7. Dumbell curls: 3 sets, 12 reps.
8. Knee raises: 3 sets, 20 reps.
9. Lower back machine: 3 sets, 15 reps.
10. Shoulder press: 3 sets, 12 reps.
11. Ball squat: 3 sets, 15-20 reps.
So this is where I'm starting. Circuit training twice a week. On top of that I would like to train Brazilian Jiu Jitsu three times a week...can't right now because it too long to recover, so I'll go as often as my body allows. And then the rest of the time continuous cardio (which I love), so either a 45 minute run, or a 20 minute run and 30 minutes on the stairmaster.
Comments?
Anyways, my assessment was last week. The results were as follows: 135lbs, 28.4%BF. Goal: 125lbs, 25%BF (for now).
Today was my first training session with him. I fully admit that up until now I have not been extremely knowledgeable in strength training so the advice from a trainer probably was a pretty smart thing for me to do. Due to my lack of this activity in the past he started me on machine circuit training and suggested twice a week. It's as follows:
1. Incline press: 3 sets, 12 reps.
2. Leg extension: 3 sets, 12 reps.
3. Seated row: 3 sets, 12 reps.
4. Hamstring curl: 3 sets, 12 reps.
5. Reverse dip press: 3 sets, 12 reps.
6. Calf raise on step: 3 sets, 12-15 reps.
7. Dumbell curls: 3 sets, 12 reps.
8. Knee raises: 3 sets, 20 reps.
9. Lower back machine: 3 sets, 15 reps.
10. Shoulder press: 3 sets, 12 reps.
11. Ball squat: 3 sets, 15-20 reps.
So this is where I'm starting. Circuit training twice a week. On top of that I would like to train Brazilian Jiu Jitsu three times a week...can't right now because it too long to recover, so I'll go as often as my body allows. And then the rest of the time continuous cardio (which I love), so either a 45 minute run, or a 20 minute run and 30 minutes on the stairmaster.
Comments?
