Martial Arts Forms, Pull-ups and Dips

 I went out on the street and got a workout in. My favorite place to go is the dead end where 59th street meets the FDR.  Tonight I needed to blow off some steam after driving in the car for five hours from Boston.  At the same time I know tomorrow is a big lifting day so I didn't want to burn myself out. I did three sets of pull-ups and chin-ups three reps per set.  I also did two sets of 10 dips. Last, I went through three different  martial arts forms. Tomorrow I lift. 

SQUAT [195] 3x5, OHP [85] 3x10, PULL UP [Rings hold] 3x3

Squat (65) 1x10, (95) 1x5, (135) 1x5, (185) 1x2

SQUAT (195) 3x5

OHP (45) 1x10, (65) 1x10

OHP [85] 3x10 

PULL-UP [Ring Hold] 3x3

Front Support Hold 2x60sec

Post Labor Day Workout

Squat Sit 2x60 sec

Jefferson Curl (45) 2x5

Wu Shu #3 x3

Squat (45) 1x10, (95) 1x5, (135) 1x5

PVC/Dowel Shoulder Opener

SQUAT [190] 3x5

Wrist Stretches 

Bench (45), (95), (135) 1x10

BENCH [155] 3x8

Row Hang From P-bars 3x12

Workout

Squat Sit Bounce 2x60 sec 

SQUAT (45) 1x10, (95) 1x5, 

Hang From Bar 2x60 sec, Second round play with Scapular Retract to Hollow

High Plank, Scapular Retract/Protract to Front Support 2x60 sec

Childs Pose Look Under Arms 2x60 sec

SQUAT (135) 1x5

Calf Stretch On Rack 60 sec

Chest Stretch on P-Bars 60 sec

Dip Support 60 sec

SQUAT [185] 3x5

DEADLIFT (135) 1x5

Pull Up 1x5

Push Up 1x10

DEADLIFT (185) 1x5

Pull Up 1x5

Push Up 1x10

DEADLIFT [185] 1x5

Pull Up 1x5

Push Up 1x10

Harmonize With Each Individual

Just as in driving a vehicle one needs to harmonize with the energy, personality and physical ability of each client each time they come in for a session. The better you can do this the better the session will go. This is a fundamental skill in personal training - one that is completely overlooked by most trainers out there.

Every time you get into a car you set it up properly before getting on the road. You adjust the seat and mirrors, check the fuel level and try the brakes. Especially if you never drove that make and model before. As a matter of fact, if you were inexperienced and didn't know what you were doing you could cause the vehicle great damage. I've heard Ferrari won't sell you a new car until you have learned to drive on a used one. Don't make the mistake of training someone without the correct setup.

Basic Energy Needs

First the individual's energy should be addressed.  Ask: "How are you feeling today? How was your sleep? What did you eat today?" in that order.  Ascertain how prepared they are for this session at this moment.  How are the past 24 hours affecting their current state. If they are well fed and rested we can then go into the present condition of their physical body.

Address the Body

Next assess the present condition of the physical body. "Anything tight or sore?" would be a great question at this stage. You could also ask, "Any old injuries nagging you today?" You may be surprised to the amount of info you can gain from the above line of questioning. Once you have confirmed the client's current state to your satisfaction you may then proceed to training them with regards to the preferences of their individual personality.

Connect and Have Fun!

Each client is unique. Connect with them and find out how they perceive their physical abilities. Follow the above procedure and you can safely determine how much or how little you can push them. As a result you won't blindside them with too much intensity and also won't end the session with them thinking they could have done more. By achieving a peak experience in each interaction you will be sure to stand out as an exceptional trainer.

My Fitness Gear Addiction

Today I wanted to tweak my fitness look a bit so I decided to go to Reebok and re up on some cool knee high compression socks.  I wasn't in the store for more than a minute before I asked to see a pair of shoes that caught my eye.  These would go great with my new socks - and they were 1/2 off!  I intended to get socks but I left with socks and a new pair of shoes.  I am weak in the face of style and I obviously can't pass up a great deal.

Emotions lead to an impulse buy.  I consider myself a professional and it's important that others view me in that light.  The clothes make the man and the lifting shoes make the athlete. I know this to be false yet I am persuaded to the dark side of consumerism.  Dammit my new kicks look good and I feel good in my new gear.  That's all that really matters. Right?!

Fresh Reeboks, even fresher at 1/2 price!

Last week at ATOMIC

Gary and Adam: Selfie Stick Thugs

Fresh Reeboks, even fresher when they are 1/2 price!

A week of quotes and motivation on the dry erase board.

Black room circa now (August 2015).

The Boxing Room with some renovation done and more to come.

Lee W. completed the Squat the Planet Challenge! 

Got some new stools to improve our seated posture!  Hoora!