Tuesday morning, first day back at work after a 4 day weekend, what else would you do but get up at the crack of dawn and have a PT session!
An awesome (hard) PT session
we started with a relatively innocuous amt warm up for a couple of minutes…then went on to some olympic lifting…apparently high reps / low (ish) weight for a warm up…
it was around this time Matt said…we are doing to do a lot today and you aren’t going to get much rest…and grinned 
he wasn’t wrong.
This is what I did:
10 x 15 kg Good mornings
20 x 20 kg bench press
10 x 2kg (per arm) reverse flys (apparently I am weaker in this plane :-S)
8 x overhead squat still only using the broomhandle
15 x 20 kg bent over row
5 x 20 kg Front squat – overhead press
10 x 20 kg deadlift
8 x 20 kg snatches
All this was apparently a warm up for my dead lift!
And then on to the heavy deadlifts! and in the process totally showed up the man deadlifting in front of me by lifting more than him for my warm up set 😀 😀
Guess what…this round involved another PB!! 😀 😀 I don’t suppose I can do this every week…
Deadlifts:
3 x 60kg, 3 x 70kg 1 x 75kg 😀
woohoo new PB 75 kg (165 lbs) happy Sam!
Happy Sam was soon to become all broken Sam…well…not broken as such…just suddenly worn out Sam…
Matt had invented (discovered? remembered?) some training that is designed to simulate the complete use of energy that happens when you fight in an MMA fight… He referred to it as energy training…I think It should better be called “no more energy left” training
it involved this:
1 round of:
8 x split squats (per leg)
8 x squat jumps
8 x mountain climbers (per leg)
8 x burpees
8 x press up claps
30s High knee run
8 x box jumps onto a plyometric box…
That last one was a problem…I did not have enough confidence to jump on the box and the first 3 at least were jumping steps…I jumped, but I landed one foot at a time. (I do not have much faith in my own jumping ability)
then I did it…I jumped onto the box…5 times 🙂 and I didn’t miss at any point and fall down!
It turns out I can jump on to quite low boxes… happy Sam again!
Then we did some boxing…punching and kicking and general boxing / thai boxing combos.
and just when you think that we can’t possibly fit any more into the session…gymnastic strength training…
TRX:
Inverted Rows
Chest Press
Plank Holds (hands on TRX)
Hand Stand
2 sets of plank pikes!
then more boxing…as a “cool down”
I did accuse him of breaking me at this point! and that it was an elaborate plot so ensure I didn’t have enough energy left to accidentally kick him!
It was awesome though…and hard!!
Day 305 complete 😀
Project Warrior Goddess 
what happens after day 365? i’m intrigued? haha are you gonna carry on and carry on blogging of course?
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I have been wondering the same myself…
I think I have come far enough that I won’t just stop! I definitely don’t want to stop 😀
I will carry on…and carry on blogging, I just might let myself have 1 rest day a week… maybe…
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only 60 more days to go keep up the good work, apparently it only takes 21 days to form or break a habit maybe i should try 21 days straight of exercise haha! you deserve 1 rest day a week that’s for sure! but defo carry on blogging, very inspirational that’s for sure!
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😀 thank you 😀
I can hardly believe it is only 2 months to the end of this…and that I will have exercised every day for a whole year!! It is crazy!
I will probably set myself some shorter term challenges to keep it interesting …
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Hahaha! I think this was almost verbatim of my response to the same question a few weeks before the end of my 365 journey. 🙂
You’ll still workout a ton, and you’ll still blog. I’m sure of it!
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hahaha…
I did think about you when I wrote it…
🙂
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Hey – I used the Tabata timer for an at-home workout yesterday. It was awesome!
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woohoo!
It is awesome isn’t it!
surprisingly hard work 😀
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Sam – 75k on a deadlift??? WHAT!!?? That is AMAZING!!
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I know 😀 I am still slightly amazed!!
Apparently I was getting looks…surprised impressed looks, from other gym people and especially the man who had been deadlifting 50 kg a minute before 🙂
I didn’t actually notice…but Matt did and he told me 😀
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I’m so happy for you!
I’m heading back to BodyPump in an hour. It’s been 2 weeks. 😦 need to decide if I’m going to be sensible nancy or stupid nancy in terms of how much weight I load up…
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If it is the new release 89, I would be somewhere in between Nancy…
although you can go heavy on the back track because there are no clean and presses!
Biceps is a killer…be careful of it (unless it is your short class in which case it will be fine)
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it’s the short class so they typically skip bi/tri – but sometimes they omit something else and put those in. depends on the instructor. good to know on the no clean and press. I think i’ll go heavy on squat and back then and lighter on chest. How’s the lunges?
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lunges is hard, there are quite a lot of pace changes and isometric work…
I think I used 10kg for lunges, 18kg for the back track, 25kg for squats and 13kg for chest…
you will be fine heavy for the squats I am sure!
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for some reason the squats are always okay for me. hardest part is lifting the bar up onto my shoulders. 🙂
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yeah, me too…once I got over my initial shock when I first went back!
🙂
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Wish me luck!
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🙂 you will be awesome!
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Okay hang on. How are you getting to 18 or 13. I don’t have weights that multiple to that.
Big plate = 5 kg
Med plate = 2.5 kg
Small plate = 1 kg
So for warms ups I’m doing 2 big = 10 kg
For squats I’ll do 4 big = 20 kg
For lunges I will do 2 big + 2 small = 12 kg
For back I’ll do 2 big, 2, med, 2 sm = 17 kg….
Can’t figure out what combo gets you to 13 or 18…
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I think (or thought) our little plates were 1.5kg…but I might be wrong in which case take one off the 18 and 13 😀
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🙂 1, 2.5 and 5 is what ours are.
You were right about back track. I went with 12 kg only and it was too light. Shoulders track was a bitch though.
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Ours must be 1s too…the picture makes them look the same! I think I have blocked out the shoulder track, I honestly can’t remember it!
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Lunge track was rough too. Squats, back, abs I liked. I’ll feel this tomorrow for sure.
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Lunge track was hard yes, but definitely squat back and and were good, chest was ok too 🙂
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I just always hate chest because it’s a weak spot for me. 🙂
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I used to like it, but I keep going too heavy on it!
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WooHoo! Another Paddington Bear! Reading about your PT session reminded me that I should write about mine on Tuesday, it was hard! My trainer said I was going to “attempt” to do 4 different layering sets. I managed all of them but it was hard going and I could hardly move on Wednesday, even my obliques and ribs hurt and that never happens.
You need to keep training, with proper rest days, so you can continue to dance in a mask 😀
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Eeek! That sounds awful and awesome 😀
I am so proud of my paddington bears 😀
I will definitely keep training…I have to keep dancing 😀 😀
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It was. I’ll write about it over the weekend. Fortunately, I wrote all the exercises down on Tuesday after I’d done them because otherwise I’d forget them.
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Haha I do that after my PT too 😀 I’d never remember otherwise!
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p.s. There is a new comment on your guest post from Pooky. go check it out! also, if you get a chance, read this poem Pooky posted recently: http://pookypoetry.wordpress.com/2014/02/28/goodbye-a-poem-for-edaw2014/ Utterly heartbreaking.
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Ooh! I will look thank you
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