Personal Training: Helping a friend day 19

Personal Training: Helping a friend day 19

Oct 26, 2016, 4:39:31 PM Sport

Hey FitFam!

Today, was another gym morning day! Today John met me at the gym today to do his workout. I am having him take it easy all this week since he has been sick and Monday will start with the good stuff again. Today he did well with what I gave him to do, and I was able to do my own workout today while he did his. 




  • Treadmill- 10 minutes, no incline, 3.5 speed
Workout Session:
  • Stationary bike- 45 minutes, level 3 resistance, RPMs 60-70 
Cool down:
  • Treadmill- 5 minutes, no incline, 2.5 speed
With John doing well on the stationary bike, I am working on hopefully getting him up to par on the treadmill, because while the bike is helpful, I don't want him to fall behind in other cardio exercises. Not to mention to prevent plateauing, he needs to work more muscles that the bike does not work and overload, but this will all be taken into consideration next week. My goal is to have him running 5-8 minutes straight without stopping within the next 2-3 weeks.
My workout
Warm up:
  • I did the same warm up as John, we did it together
Workout Session:
Today was an upper body workout, I didn't do much heavy lifting, took it easy today instead.  The bad weather sucked some of my energy out. My strength in my arms fluctuate many times, some days I am lifting heavy with little to no problem and other times, I am struggling.. it happens. 
  • Low row (cable) - 120 lb - 2 sets, 6 reps (works on my back muscle)
  • Cable Iron Cross- 10 lb each, 5 sets, 6-8 reps (I need to strengthen my chest more)
  • External Rotation with cable- 15 lb, 5 sets 8-10 reps
  • Deadlift- 50 lb, 4 sets 8-10 reps (I normally NEVER deadlift this low, but i was being lazy today with my deadlift and should know better, My PR for the deadlift is around 170 lb) which isn't anything extraordinary but I am hoping to increase it soon. 
  • Bentover barbell rows- 65 lb, 5 sets, 8 reps
  • Bench press (neutral position)- no weight, 1 set, 10 reps. 35 lb, 1 set, 10 reps. 55 lb, 3 sets 6-8 reps
  • Incline push ups- 3 sets, 10 reps
  • Crunch machine- 70 reps 
Cool down:
I did the same cool down as John, we did it together
Again today's upper body workout was half ass on my part because for some reason I had very little energy but I am not about the choice of exercises. Be sure to share your workouts with me, and thank you for reading.
Your fitness blogger,
Shay-lon xoxo


Published by Shay-Lon Moss

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