this week has yielded some of my happiest times in the gym as a trainer. we at vitality are constantly evolving (me, and the athletes). lately dieting has become an integral part of our evolution due to many athletes witnessing a plateau in some form or fashion. most of the issues are considered to be vain, but i believe that having a body consisting of little body fat, and enough muscle allowing you to move quickly and efficiently is paramount to functional fitness. steve started 5-6 months ago at 308#. my goal for him was to weigh in at 260#. after 3 months steve weighed in at 270#, but maintained said weight for about 8 weeks, which was frustrating for both of us. after a simple "i want this for you, but do you want this for yourself" conversation i made steve pay very close attention to his diet. he now after 2 weeks of higher concentration was lost 14 pounds surpassing my goal set for him. i cried with emotion after seeing the scale hit 256#. i have not been so proud of anyone in my life. i am not sure the emotions steve has felt, but i am sure that they match mine. steve is conquering my goals, and setting new ones for himself. we are on a progressive path together, and i am proud he is a part of my life as client, but most importantly as a friend i can support and challenge. next time you see a cupcake, or a beer, or whatever vice you may have consider steve's struggle over the passed 10 years, and question your desires. keep it real steve.
august 4
tj during the rope pull/sprint
august 7
josh during the 300 meter sprints
august 6
randon just before puking after the 7th round.
shout out to anyone working hard enough to physically, and mentally fail; next time fuel properly, mentally prepare, and work just as hard. the outcome should stay the same, but hopefully the volume will seem less than overwhelming.
august 7
ryan during the 2:00 airdyne sprint. while this iwt was not heavy, it was still challenging. ryan is a trooper in all aspects. he challenges me mentally and inspires me, as well as everyone in the gym. i have never seen anyone work this hard while in constant recovery: complete reconstruction of his knee, and currently recovering from a broken back. i have been focusing on challenging the mental aspect of fitness simply because he cannot lift heavy weights until the middle of september. we have set goals, and will accomplish them. thank you ryan for the constant effort regardless of your condition.
august 4
john/steve
3x10 manmakers @ 15#
rest 1:00 between efforts.
eve
3x10 lady makers (running burpees for men)
*lady makers are the substitute for manmakers these days:
jump, squat down, plant hands, kick out feet, pushup, two mtn. climbers, pushup, drive feet to chest, stand up and jump.*
20:00 as many rounds as possible:
row 500 meters
20 wall ball tosses @ 20#, 14#, 6#
eve steve john
2:12 1:34 1:38
2:23 1:52 1:53
2:24 1:54 1:51
2:23 1:55 2:03
2:22 1:55 1:58
1:55
august 5
warm up row/ride
x10 squat
x10 lunges
x5 wall squats
ryan
5x10 oh squat
3x8 oh squat @ 10# dumbell
3x6 oh squat @ 15# dumbell
x10 overhead squat @ 45#
2:00 airdyne
2:00 rest
3 rounds
65 calories
66 calories
60 calories
august 6
p1 ball toss
p2 burpee
6:00 total
p1 wall sit
p2 broad jumps 30 yards
each player sits on the wall 5 times
30/30 push press
4 rounds
p1 row 300 meters
p2 plank hold
7 rounds
steve: 53, 55, 57, 58, 58, 58, 54
brad: 57, 1:04, 1:08, 1:07, 1:05, 1:07, 1:01
josh: 58, 1:00, 1:01, 1:02, 1:02, 1:04, 1:03
randon: 1:00, 1:04, 1:07, 1:07, 1:04, 1:08 1:00
puke.
august 7
steve:
1:00:00 row: 13, 604 meters w/ 1 "my fucking back hurts" break.
15/15 mtn climbers 1:00
:30 rest
4 rounds
p1 50 calories
p2 rack hold
p3 25' rope pull @ 60#
after each player rotates through the progression 2:00
steve: 1:16, 1:18, 1:24
teejers: 1:20, 1:35, 1:40
brad: 1:46, 2:10, 2:00
august 8
gary/jesse
row 10:00
x10 squat
x10 pushup
x5 shoulder dislocates
3 rounds
3x10 push press technique @ 45#
2x7 @ 75/75
2x5 @ 95/85
2x3 @ 115/95
5x10 @ 75/675
+ 10 burpees following the push press
rest 1:00
kte ladder 1-10
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