But one that I feel is of note because many of my clients have asked how they can help me out, and I haven't really come up with a satisfactory answer as yet...
So how can you help your Personal Trainer?
Facebook
This is where I get most of my clients from these days, and it is a very powerful tool when used effectively. Every time you do pretty much anything on Facebook, some of your friend list is going to know about or be able to find out about it in some fashion.
Some of the best ways to help using Facebook:
Checking into your Personal Training Sessions on Facebook
Checking into classes
Posting on the C & J Facebook group
Liking our status'
Sharing our articles
Liking and sharing our photos
Keeping an online record of your Personal Best Lifts
Basically each time you mention any of us on Facebook, it gives us a lot of free exposure.
So for those looking to help us out, this would be a good way to start. :)
CJK
Chained Bench Press 80kg on the bar x10 x10 x10 x10 x10 Increase weight by 2.5 each side next week ... Decline Dumbbell Press 30kg Dumbbells x10 reps/ Decline Flies 12.5kg Dumbbells x12 reps
x10-12 reps on the press next time 15kg Dumbbells for the flies next week.
Back Session Deadlifts
5x8 Reps as fast as possible off the floor (minimal eccentric work) 120kg 122.5kg next time- had to grind of a couple of reps at the end.
Scarecrow row will be taken up to 20-25lbs next week.
With the pull-ups next week I will attempt an extra rep or two before increasing the assistance.
Bent-over Row 60kg x12 reps/ Pullover 20kg x12 reps/ Rear Flies 5kg x12 reps Tri-set
I completed 3 sets with good form
Bent-over Rows will be with 62.5kg Next week.
Pullover's will be increased to 25kg
Rear Flies will be increased to the 7.5kg Dumbbells
Current Weight: 10st 8.8lbs In other news...
A long-term client of mine was told he could come off statin's which he was taking to control cholesterol to prevent strokes and heart attacks. He has now been taken off them indefinitely.
He has achieved this by changing his training, smoking and dietary habits not to mention working bloody hard.
Well done Chris. Upon hearing the news from him I couldn't stop smiling for about an hour!
Another highlight of the week was when I had another client (Gillian Richardson, who has been mentioned before) attempt the Sumo Deadlift. At first we struggled massively with the technique, with speed off the floor and back alignment being the particular problems this time.
We were practicing with a 16kg kettlebell, an easy weight for Gill and it just wasn't quite there.
So we scrapped the rest of the session and focused on this lift.
Suddenly the back alignment problem was sorted.
She gripped the kettlebell as hard as she could to activate the triceps and lock out the arms.
The kettlebell flew off the floor and a set of 10 reps was performed perfectly!
We progressed the weight further and further until we reached the biggest kettlebell we had in the gym (a 40kg monster called Goliath.)
Goliath was tamed and Gill smashed the Sumo Deadlift with perfect form.
I have video proof of this, but won't be showing it off just yet.
She came in to the session "feeling like crap" and left "feeling great."
It's these little things that make me very lucky to have the job I have, as well as being able to lift things all day!
CJK
Free Consultations are between 4-6pm on a Monday. Give me a message on facebook or a text on 07703679622 for more details.
We are looking for people new to exercise, who want to lose weight, improve their confidence and build up their self-esteem.
If clients know of anyone who would be interested in this then they are free to get in contact as well.
I have been telling everyone to "stand the fuck up" on every exercise and for as long as possible in every workout to maximise the effectiveness of workouts for fat and weight loss based on this guy's video.
So in the spirit of staying on one's feet...
StandingBarbell Press 65kg x5 reps until I couldn't do 5
This exercise is to be changed next week as it has been used progressively for the last 3 weeks.
On the set I failed I performed 10 push presses after a brief pause.
4 sets were performed in total including the final push press set.
I can increase the weight if I perform 5 sets next week.
Standing Alternate Dumbbell Press 15kg Dumbbells x20 reps Super-setted with Lateral Raises with 6kg chains in each hand x12 reps
If 5 sets were performed with good form then the weight could be increased next week.
5 Sets were performed. Like a BOSS.
Dumbbells will be taken up to 17.5kg next week!
JM Presses
7.5kg's each side 30 seconds between sets x12 reps- I managed 6 sets of 12 reps relatively comfortably. The weight will be taken up by 2.5kg's each side to 10kg's each side next week.
Weighted Dips
20kg attached to the dipping belt.
5x12 reps
The weight will be increased to a 24kg kettlebell next week.
A short chest, calf's and core workout will be performed in the evening to keep this chest growing!
My shoulder's are taking a battering through training at the moment so I must remember to do my mobility work, to focus on correct technique and endeavour not to get injured.
But I'm training harder, lifting heavier and training more than I ever have, so of course shit is going to get tender. Nothing is going to stop me.
Feeling and looking good!
CJK
P.S I'm running consultations between 4pm and 6pm on a Monday evening.
At the moment I am looking for clients who are looking to lose a substantial amount of weight but have no idea how to go about it.
If this applies to you, please feel free to get in touch about a free consultation.
Warm up:
Jog the length of the room. Narrow skip, Wide skip Lateral side straddles. Lateral side step, outside leg moving behind. Rotation of the hips adding a torso rotation. X 2 lengths. Lateral side step, outside leg moving forward. Full length karaoke.
Mobility/ stretching:
½ length pendulum walk (hamstring stretch) ½ length standing glute stretch ½ length quad stretch ½ length quad stretch + pendulum (stretching the quadriceps, hamstrings and hip flexors
Primal flow:
Great for warming up all muscles without over loading one specific muscle group. Also, allows people to work at their own pace as you are working for time, not repetitions.
Squat (10 sec) + 2 x front lunges (20 sec) + walkout and hip drop (30 sec) + Press up (40 sec) + Sprawl (50 sec) + Rolling get up (60 sec)
Circuit
7 exercises: 3 sets Rep range 5reps 10reps 15reps 1) Rollback, medball chest throw. 2) Over head KB swing 3) Jumping lunges 4) Single leg burpee 5) Rollback + KB shoulder press 6) Jump squats 7) Incline press up (chest to bench)
Staggered starts to avoid clashing Allowing 1 person to set the pace. All waiting in a squat position while the person in front moves to the next exercise. Between each completed set 1 x width of the room Burpee bunny hops 1x width of army crawl.
