Quads and hamstrings

Ben. Legs. Again. Bloody hell.

Back squats

Leg extensions
Leg curls

Traveling lunges with 25s

Supersets: Leg extensions/Leg curls (yeah, again)

Straight leg deadlifts

Legs

This is only the second time I've had a leg personal training session that left me almost unable to walk and with a spinning head. Ben was brutal!

Preloading: Traveling lunges (2 x no weights, 1 x 25lb dumbbells)

Back squats

Leg curls

Leg press - singles

Leg extensions

Leg press calf raises - both feet and singles

Skipping

Planks and side planks

Back

Back. Ben. Aliens. Monkeys. Termites. Don't ask.

Chest and biceps

Another one of those personal training sessions with Ben that is going to hurt increasingly over the next few days. Love it.

Bench press - regular and negative, to failure

Alternating dumbbell curls - increasing weight, then drop sets

Wide grip dips, using the bars on the pull-up station

One arm machine curls

Cable crossover flies, pausing at the bottom

One arm barbell holds, alternating every 30 seconds

Legs

Leg day with Ben.

I finally got squatting again after a long break due to my adductor injury. There was a little discomfort when I started warming up, but it felt like I'd be okay once I got going.

Front squats, just breaking parallel
95lb x 10, 10
115lb x 10, 10, 10

It felt good to be able to squat again, but I was surprised at how quickly I'd lost the ability to go heavy. I was pouring with sweat after the first warm up set!

Leg curls (can't remember weights)
Two legs
One leg at a time x 2
Two legs, drop sets

Leg extensions (weights?)
Two legs
One leg at a time x 2
Two legs, drop sets

45 degree calf raises
Two legs
One leg at a time x 2
Two legs, drop sets

Partial air squats for one minute (just lower part of the movement, not standing all the way up)
I thought I was going to lose my breakfast with this swift up and down motion.

Straight leg dumbbell deadlifts

Chest and biceps

Diet and training seem to be going okay.

Training session with Ben.

Hammer curls

Decline barbell bench presses (Smith)

Machine preacher curls

Incline dumbbell bench presses

Machine flies

Reverse grip cable curls

To finish:
3 sets of 5 wide-grip pull-ups + 10 push-ups

Back and core

Ben. Nuff said.

Deadlifts
Warm-up - 135lb x 10, 10
185lb x 10, 10

Cable rows

Dumbbell lat shrugs

Lateral pull-downs

Power cleans - 95lb x 8, 8, 8, 8

Back extensions

Sit-ups

Side-to-side ankle touches

Legs

Out of nowhere today, my right adductor started hurting. This has been a re3gular occurrence this summer, which I put down partly to playing soccer every Friday. However, it's been six days since my last game, and I felt fine until now. I was hoping to do some squats with Ben, as I want to start increasing the weight I use.

As always with Ben's PT sessions, I do so many different routines that I can never remember exactly what we did nor the weights we used.

Leg curls

Leg extensions

Leg press calf raises

Dumbbell straight leg deadlifts

Wall sits

Chest

Ben. Chest. Lots of reps. Nuff said.

Incline dumbbell bench presses

Decline bench presses - Smith rack

Bench presses - heavy weight, low reps

Bench presses - light weight; increase number of reps by one with each set, up to 20 reps with last set
There were 15-20 seconds rest between reps. I started off with 65lb (45lb bar plus 2 x 10lb plates), dropping to 5lb plates, then empty 45lb bar, before finishing with a 35lb bar. Got tough real quick!

Dumbbell flies, holding at bottom (stretching)

I'm sure I've missed something, because - once again - we did a lot in one hour.

Shoulders, traps, forearms and grip work

Another punishing strength workout with Ben. We fit so much into each hour that I struggle to remember everything we do, so here - to the best of my memory - is today's workout.

Seated dumbbell shoulder press - 35s x 7, 8, 7
Final set: drop sets - 35s x 6; 25s x 5; 15s x 4 
Some assists on the last couple of reps in each set. With the drop sets, the weights felt ridiculously light, but I still couldn't move them without struggling.

Barbell shrugs/hang cleans; alternating reps
95lb x 10, 10, 10, 10

One arm bent over shoulder row
40lb x 10; 45lb x 10, 10, 10 per arm

Seated dumbbell shrugs/lateral raises; alternating reps
15s x 12, 12, 12, 12

Alternating dumbbell upright rows - 20s
Machine flies (can't remember weight)
12, 12, 12, 12 of each movement

One-handed barbell holds - 115lb
Ben held one end and I had the other, switching hands whenever my grip failed. And, of course, it was always my grip that went first!

Wrist roller

Legs

I just know that this is going to hurt like a bee-atch tomorrow morning, and probably even worse the day(s) after. Heavy leg days don't cause me too much doms, but lighter weight/high rep routines like this are a nightmare. I'd previously trained with Ben only four days ago, but I wanted to get my leg day in early so I'd recover in time for soccer on Friday.

Pre-exhaustion
Single leg extensions @ 15lb, alternating after 15 reps per leg; 3 sets per leg

Leg press
180lb x 10
270lb x 10, 10
180lb x 10 - 5 seconds to lower, 5 seconds hold, then 5 seconds push
140lb x 10 - 5 seconds to lower, 5 seconds hold, then 5 seconds push
90lb x 25 - regular speed

Leg curls
37.5lb x 10
50lb x 10
62.5lb x 5; 50lb x 10 (all one set; I couldn't complete all 10 at 62.5lb); 37.5lb x 5 to finish

Traveling lunges
40lb dumbbells - 1 length of the gym, rest 30 seconds, then return; 3 sets

Calf raises - 3 continuous sets
Leg press calf raises x 10
Standing calf raises x 15

Straight leg dumbbell deadlifts
40lb dumbbells x 10, 10, 10
I had to break these up because either (a) my grip failed, or (b) my back felt sore, probably because of the deadlifts I did a couple of years ago.

Biceps, triceps and forearms

Jason Khalipa

Got a nice pump on today! I got through a lot of different exercises with Ben today, and I'm not sure I've remembered them correctly, but here's a list of all of the movements (not in the correct order).

Dumbbell curls

Dumbbell one-arm tricep extension

Hammer curls

Preacher curls

Barbell curls, 21s (empty)

Tricep cable extensions

Negative cable curls

Wrist roller

Weight plate hold

Back, calves and abs

It's bad enough having a teenaged trainer who's 30 years younger than me, but it's taking the piss when he sprints past me while I'm freewheeling downhill on my bike. Bloody kids.

Deadlifts (resetting)

Warm up - 135lb x 10
225lb x 6
275lb x 5, 5
225lb x 10

Bent over dumbbell rows; per arm
55lb x 12; 60lb x 10, 10

Bent over barbell rows, between legs
50lb x 12; 75lb x 10, 10

======

Straight arm lat pull downs
70lb x 12; 80lb x 12, 12

Two-leg standing calf raises - 15, 15, 15

One-leg standing calf raises (per leg) - 15, 15, 15

Seated calf raises - 45lb x 12, 12, 12

======

Crunches - 25, 25, 25

Scissor kicks - 30 seconds x 3

Planks - 30 seconds per side x 3 (continuous, no breaks)

Holy shit, that was a lot of work in 60 minutes!

Shoulders, traps and forearms

That'll be me on the beach in Cuba next January
(in the trunks, not the t-shirt)

Had my first session training with Ben today. My trainers seem to be getting younger and younger; Ben's 30 years younger than me!

Today should have been a leg day, but my left adductor is playing up again. I did start to feel a slight twinge there while I was swimming a couple of days ago.

Seated dumbbell military press
30lb x 10; 35lb x 10; 40lb x 10 (some assisted)

One arm front raise - 20lb x 10, 10, 10

One arm bent over shoulder row
25lb x 10; 35lb x 10, 10 per arm

Barbell shrugs - 135lb x 10; 185lb x 10, 10

Cable shrugs - 60lb x 10, 10, 10 per side

Farmer's walk with dumbbells (to one end of gym and back) - 60lb x 1; 70lb x 1, 1

Wrist roller (controlled up then down) x 3

By the end of the session, I'd lost all feeling from my elbows to my fingertips! A good first workout with Ben.