More than two years ago, I was out of shape and overweight and I joined Planet Fitness. I did the timid elliptical thing for about 4 months before I signed up for a (free!) session with a trainer to create a custom strength training plan.
That was in September of 2009. I think my fitness goals have changed a little bit since then.:)
So it felt a little silly to be like, “Hey! Here’s the strength training program you wrote for me two years ago!” But I’m glad I finally sucked it up and talked to her, because I felt like I was bopping along and didn’t really know what I was doing.
We started talking about my overall goals — I want to increase my strength, and keep/maintain fat loss. I want to be in great shape for my first triathlon next year.
Amber, the trainer: “So how much time do you want to put into this?”
Me: “How about 30 minutes a day twice a week?”
She looks quizzically at me.
Me: “OK, it’s the off season. Three times a week for 30-45 minutes?”
Amber: “That’s better.”
At least she was honest with me.
I told her I was ready to graduate from machines and I finished my first marathon in October. “And you waited TWO YEARS to come back to me?!” She said.
We designed a plan for alternating upper and lower body. Here it goes:
Upper body, 3 sets of 12 reps
- Dumbell chest press (15 lb each hand)
- Around the worlds (8lb)
- Triceps (skull crushers — 10 lbs)
- Cable triceps under the bar 2 hands (50 lbs)
- Cable triceps over the bad 2 hands (60 lbs)
Lower body, 3 sets of 12 reps
- Barbell squats (20 lbs)
- Lunges (both sides)
- Calf raises – three ways – center, toes pointed in, and toes pointed out
- Standard leg press (50 lb)