Personal training – the one with a car nap

I was a couple of minute late – the garbage truck had blocked my early morning exit and I was forced to wait in the driveway until it had passed. The car park was empty when I arrived except for my trainer’s car. Ben, the other guy who trains at the same time I do, must be away on business.

I’m surprised when my trainer emerges from his car. ‘Got here early and fell asleep’. Apparently the warm embrace of the cosy car cave was just too difficult to resist.

Warm up

Ten minutes of incline walking on the treadmill.

Chest

On the flat bench, weighted ball pullovers and chest press. 20 repetitions of each exercise for three sets. No rest between sets.

Back

Lateral pulldown. 15 repetitions with a wide overhand grip and 15 with a close, reverse (underhand grip). Three sets of each (wide, close, wide, close, wide, close) with allegedly no rest between sets. My forearms burn like hellfire at a higher weight particularly using a reverse grip so I typically take 10 seconds between sets to massage just below my wrists to get the circulation going.

Legs

Squats and lunges with the Swiss Ball. Ball on the wall, lowest squat position possible, 20 repetitions. For lunges I keep the ball between the wall and my back, one foot in front and the other toe/ball of my foot resting on the wall. 15 repetitions on each side. Three interleaved sets (squats, lunges, squats, lunges, squats, lunges).

Arms

Overhead shoulder press, bicep curls, shrugs, and tricep extensions. The shrugs are a shoulder lift with a rollback on the release. I do both triceps at once rather than one at a time because it’s quicker. These four exercises are one set and I’m using a light weight so there’s no need for a rest between exercises or sets. 20 repetitions of each, three times.

Interval

Step ups alternating with crunches on the bench. Twenty step ups on each leg and then 20 crunches. Three sets.

Leg raises

Lying on the bench, one knee bent lift the straight leg up as far as it will go without bending the knee and lower again without fully relaxing on the bench. 20 repetitions on each leg, three sets.

Cool down

I started a bit late and am now over time so I get away with just five minutes on the lateral stepper.

Apparently, Friday is the easy day at boot camp so maybe tomorrow will be OK as well. Actually, last Friday did extended hill sprints (steep hill, 200 metres, Sgt Pain screaming at us to keep running, keep running) so I’m not sure where this ‘Friday is easy’ myth has come from.