One on One Personal Training For Women

There have been some inquiries about the one on one personal training for women that our gym will soon be offering. While we have not opened the gym for this yet, it will be very soon. Here is some more details on what is being offered.

First the baseline product is 40 dollars a session (each session lasts between 1 to 2 hours). There is a minimum of 2 sessions a week. There are discounts available for group sessions and/or more than 2 sessions a week. We will also work with you depending on your income level. We all know how hard things can be financially if you are a student, retired, etc. We firmly believe that no matter your disposable income you should have access to a personal trainer who can help you meet your overall fitness goals.

This fee includes full access to our private gym and ability to use all equipment. Our gym has a full complement of strength and conditioning equipment.

Our gym also offers once a week boxing instruction from an amateur boxer who has trained up an Olympic Gold Medalist in boxing. This is 25 dollars a class and our personal training clients will get one free boxing lesson a month.

The personal training will be overseen by a highly qualified female certified personal trainer. She is a former collegiate athlete in cross country. She has studied multiple martial arts and currently is starting to compete in powerlifting.

Our clients will be administered an initial physical fitness assessment to determine their level of fitness and how to best tailor a program around their needs. They will be weighed and measured once a week to track their progress and further personalize your training and diet needs to produce the best results possible.

All personal training clients will have a personalized dietary plan drawn up for them. These plans will take in to account your personal food habits to try to make a manageable plan that you will both enjoy and get trim and fit on.

Any further questions please email me at irishskin21@yahoo.com

What a weird thing our body is... and other random thoughts..

Wow! That is all I can fucking say. If you have been following my blog you should of noticed one reoccurring thing over the past week (and three weeks prior to restarting the blog) and that was that I was training very hard and eating an extreme calorie deficit.

While I didn't even think about weighing myself for the first three weeks (because body weight can wildly flucuate in the first few weeks of fixing your diet and training- or working out if you are a pussy {ie- a woman, man under 200 lbs, etc.}). I kid I kid. Well not really. Any man under 200 lbs. is a woman. Ouch that hurts but this is a big man's world.

The last thing you want to do is brag about those initial 20 pounds you lost after two weeks. Why? Well I am not a fucking physiology book so if you want to know why try reading something and don't listen to some jackass on the internet. Anyways it is not like anyone notices those first 20 anyhow. Think like this, if 10000 people left Los Angelos would anyone notice? Hell no they wouldn't.

But after three weeks I finally took that plunge and stepped on the scale. The results were what I expected. I have been intune with my body long enough to pretty much know where I am at. I had shed that initial easy weight and was now on to the meat and potatoes of weight loss. The stuff that people actually start to notice.

A funny thing happened though, as I weighed myself each morning my weight didn't go down. Normally I do not suggest weighing yourself more than once a week because all sorts of things can cause minor fluctuations and the last thing you want to do is start changing things every day over some minor bloat.

Here is the thing though, for 4 days with extreme dieting and very difficult training I not only lost no more weight, I actually went back up a pound. Now there is no way this could of been possible. I was in such a calorie deficit that I should of been shedding weight left and right. Worse yet I was tired, achy, drained, lethargic, and dreaded eating. I had no food urges, no desire to even eat another meal, and my normally super extreme libido became just a high libido. I know many many many men would kill for a high libido but I am used to the libido of 20 teenage boys combined (sorry mom). I am sure Missy enjoyed a break from constantly being stabbed in the back all night long but I sorely missed doing the stabbing.

Last Thursday I was driving while working and got light headed and had blurred vision. I am actually used to this but normally it is caused by a rager, but nothing of the sort was going on this time. I had to pull over and rest for almost a half hour to get my composure together. Missy and I had only had one day off from training a week and we had a squat/deadlift training session scheduled for that evening. I am a firm believer in never missing training except when it is BETTER for you to hold back a day. Note I said better and NOT easier. It can take years for you to know your body well enough to know when to do this. In fact 95% of trainees are not capable of even pushing themselves to this level. It took years and years for me to get the conditioning level and work capacity in order to push myself into the over training zone.

Now I am to the point that even with a year plus layoff I can push myself past that point. This is not a bad thing as it does raise your work capacity but you have to know when to pull back. So as I sat there in my work truck I texted Missy and said that we needed to push that nights training to Friday and that we should have a "cheat meal" that night. It had been a month since I had eaten out (--I had to delete this part due to Missy demanding I delete it-- and look at what is left in to get an idea how bad it had to be) so we ended up getting subs from Jimmy Johns. I had an 8 inch Italian sub and a large oatmeal and raisin cookie. I think about a 1000 calories total which was 1/2 to 2/3 of my normal daily caloric intake.

So I wake up the next morning to expect a few extra pounds on the scale but to my surprise I was down a pound. So I decided to eat big that day. Note I said BIG and not POORLY. I ate all quality foods but in much larger than normal quantities. I took in 1000 to 1500 calories more than normal for the next 3 days. The results, I lost 10 pounds. It might not make a lot of sense but I have my theories. I now am eating 4 meals a day usually around 750 calories. Usually about 4 hours in between meals.

I am now hungry all the time, craving foods like crazy, libido back to having no need for a hammer while I am working, and training going just as good. I will continue to monitor and adjust my diet to keep dropping weight. I don't want to drop more than 10 pounds a week but not less than 5. So long as it is inbetween those numbers I am happy.

Wed. Diet and Training Log

Today is a high carb day.

6:30 AM Meal 1
5 Eggs Whites
1 Whole Egg
2 Slices Multigrain Light Bread


 9:00 AM Meal 2
1/8 Cup Blueberries
1/2 Cup Oatmeal
1 Scoop Protein Blend
Blended together and made into a shake

11:00 AM Meal 3
4.5 Oz. Lean Ground Beef
1/2 Cup of Stir Fried Rice with chopped lean pork

1:00 PM Meal 4
Same Shake as Meal 2

3:00 PM Meal 5
Same as Meal 3

4:40-5:00 Cardio
20 Minutes on Airdyne Bike as Warmup

5:00-6:30 Chest/Tricep
Bench Press- After several warm up sets worked up to a 5 rep max
2 X 10 Reps Close Grip Bench Press
2 X 10 Reps Incline Bench Press
3 X 10 Reps Dumbbell Floor Press
3 X 10 Reps Rolling Tricep Extensions

Dinner is going to be chicken and oven baked potatoes. Going to do a light band workout before band to rehab the upper body.

Tuesday Training and Diet Log

7:00 AM Meal 1
5 Egg Whites
1 Whole Egg
1 Slice Multigrain Light Bread

9:30 AM Meal 2
1 Scoop of Protein Powder
1/4 Cup of Blueberries
1/4 Cup of Oatmeal

11:45 AM Meal 3
4 oz. Lean Pork Loin
1/2 Cup Green Beans

12:15 GPP Conditioning
During my work lunch break I dragged a weighted sled for 10 minutes.

1:55 PM Meal 4
1 Scoop of Protein
1/4 Cup of Blueberries
1/4 Cup of Oatmeal

4:00 PM Meal 5
4 oz. Lean Pork Loin
1/2 Cup of Green Beans

6:30 PM Meal 6
2 Scoops of Protein Powder
1 teaspoon of natural peanut butter

7:30-7:50 Cardio
Did 20 Minutes on the Airdyne bike while watching an Ed Coan training video.

7:50-9:30 Trained Lats/Biceps
5 x 6-10 Reps Bent Over Barbell Rows
3 x 10 Reps Curl Grip Pulldowns

3 x 10 Reps Chest Supported Rows
Supersetted with
3 x 10 Reps V-Grip Pulldowns

3 Sets of Barbell Curls 21s

3 Sets of 10 Reps Concentration Curls
Supersetted with
3 Sets of 10 Reps Machine Hammer Curls

Getting Ready for Meal 7 Which is Lean Ground Beef and Veggies.

The New Gym

 

Just what is Deadlifter's Fortress? It is a new private gym in Central Ohio specializing in powerlifting and hardcore bodybuilding.It is owned by myself and Missy and we are pouring our hearts and souls into it. Slowly but surely we have built up more and more lifting, cardio, and conditioning equipment. 

Currently we have a squat rack, two benches, airdyne bike, treadmill, bands, boxes for box squats, boards for board pressing, sled for weighted sled drags, lat and low pulley, and countless bars, weights, attachments, and other pieces of weight training equipment. 

Right now we offer morning and evening training sessions with the powerlifting and bodybuilding teams. We have boxing equipment and are working on getting a setup for that and possibly offering boxing courses on the weekend. Right now you have to be a member of one of our training teams in order to use the gym. Our training teams are open to men and women, all ages and levels of experience, but there are requirements to be on the teams. 

Must regularly attend ALL training sessions.

Cannot deviate from the set training protocol set forth by the teams coach.

Must be willing to test your total (squat, deadlift, bench press) every 3 months in a gym meet. 

Must keep current with monthly gym fees.

Must respect the equipment at all times. No tossing and dropping of weights and bars.

These requirements are non-negotiable. If you miss a few training sessions I will kick your ass off the team and I don't care if you are the nicest person in the world. You have to be willing to compete on a regular basis in at least the gym meets and strongman competitions. 

Powerlifting Team trains 4 Days a week.
Bodybuilding Team trains 6 Days a week.
Strongman training 1 Day a week.

We are also working on a new program that will  be launched in the coming months. It will be one on one personal training for women by a certified and insured personal trainer at the gym.

If you think you have what it takes to be on the teams or are interested in updates on the personal training program or boxing program please email me at irishskin21@yahoo.com

Diet Log for Monday

Here is my diet log for the morning up to the end of work.

6:30 AM Meal 1

5 Egg Whites

1 Whole Egg

1 Slice of Multigrain Light Bread

9:00 AM Meal 2

1.5 Scoops of Whey Protein

½ Fuji Apple

½ Teaspoon of Almond Butter

11:00 AM Meal 3

4 Oz Lean Pork Loin

½ Cup of steamed green beans

1:00 PM Meal 4

1.5 Scoops of Whey Protein

½ Fuji Apple

½ Teaspoon of Almond Butter

3:00 PM Meal 5

4 oz. Pork Loin

½ Cup of Steamed Green Beans

Subtotals

Calories- 1,049   Fat- 24 grams   Carbs- 85 grams   Protein- 140 grams

3:30 PM Quads/Calves

8 Sets X 10 Reps High Box Squats

4 Sets X 15 Reps Leg Extensions

4 Sets X 10 Paused Calf Raises

That’s it. Very intense workout. Missy and I both worked up to some heavy weights on the squats really hammering our quads.

4:45 Post Workout Meal

8 Egg Whites

2 Whole Eggs

1 Slice of Multigrain Toast

5:30 PM Heading to the local Sam’s Club to stock up on some bulk health items like oatmeal, frozen bags of fish, etc.

8:30 PM Last Meal of the Day- Lost Count and frankly who the fuck cares

10 Egg whites

2 Whole Eggs

¼ Cup of Oatmeal

¼ Cup of blueberries in the oatmeal

Totals for the day

Calories- 1777   Fat- 46 grams   Carbs- 122 grams   Protein- 230 grams

Sunday Training and Diet Log

Sunday Training and Diet Log

8:00 AM Stumbled out of bed and weighed myself. Noted a 2 pound drop from yesterday.

8:30 AM Meal 1

I had the second half of the shake I blended yesterday. The actual servings were

½ Banana

½ Fuji Apple

¼ Cup Plain Greek Yogurt

½ Teaspoon of Almond Butter

1 Scoop Whey Protein

Water to thin it out.

Calories- 258   Fat- 3 grams   Carbs- 35 grams   Protein- 27 grams

8:30-10:30

Laid back in bed and watched some reruns of King of Queens.

10:45- Meal 2

5 Egg Whites

1 Whole Egg

1 Slice Light Multigrain bread toasted

Calories- 190   Fat- 6 grams   Carbs- 11.6    Protein- 26

Going to answer some emails, check out powerlifting watch and mma.tv, then in about an hour or two start my morning training session.

12:45 Meal 3/Pre-workout drink

Blended a shake consisting of

2 scoops of whey protein

¼ cup of rolled oats

1 teaspoon of almond butter.

Calories- 350   Fat- 6 grams    Carbs- 35 grams   Protein- 43 grams

From 1:00-3:45 Trained shoulders, lats, and traps. We also cleaned up the gym and took some pictures of it. Worked on the cardio room a small bit as well.

Today’s training focused on muscular development.

Shoulders

Warmed up with shoulder band work. A couple sets of 3 or so shoulder exercises with a mini-band.

-Pre-Exhaustion-

To Pre-exhaust the shoulders we performed seated side raises. These were done with light weights and very strict form to get blood flowing to the shoulders and start to exhaust the shoulder muscles.

4 Sets X 10 Reps Seated Side Raises

We then switched to overhead presses. We performed two sets of overhead presses with a mini-band attached to the bar. After those two sets we performed 3 sets ramping up the weight.

5 Sets of 8-10 Reps Overhead Press

4 Sets of 10 Reps Chest Supported Rear Delt Flys

We then switched to working our lats.

4 Sets of 10-20 Reps Behind the Neck Pulldowns

4 Sets of 10-15 Reps* Wide Grip Pulldowns

*Denotes that the final set was a drop set. This means that we chose a weight we could do for 6-8 reps and once we banged those out we dropped the weight and performed as many reps as we could and then dropped the weight again. We continued this pattern through 4 weight drops. This took our lats to total exhaustion while keeping the amount of lifts and sets low since we still have to train our chest and triceps later tonight.

We then moved on to traps.

3 Sets of 10-20 Reps on Barbell Shrugs or as I like to call them nut busters. Missy is lucky she doesn’t have to worry about that aspect of the lift but I can seem to do them without grazing the boys every time. That might be okay when you handle girlie weight but when you are moving big weights around the last thing you want to do is graze the boys with that big weight.

Post Workout Drink

1 Scoop of Creapure Creatine

1 Cup of 1% Milk

2 Scoops of Whey Protein

Calories- 342   Fat- 4 grams    Carbs- 30 grams    Protein- 48 grams

5:30- Meal 5

5 Egg Whites

1 Whole Egg

3 Oz. of Eye of Round Steak

Calories- 300    Fat- 8.5 grams   Carbs- 1 gram    Protein- 50 grams

6:00-8:00- Answered emails, worked on the gym logo, played bubble shooter (mostly) and fucked off.

8:00-9:00- Went shopping for food for the week. Lean ground beef, chicken, pork loins, flank steaks, veggies, fruits, and all that good stuff.

9:00-10:00 Trained Chest/Triceps/Biceps

Focus on muscular development

Chest-

4 Sets X 20 Reps Incline Dumbbell Flys to pre-exhaust the pecs

5 Sets X 10-12 Reps Illegally Wide Grip Bench Presses

Triceps-

4 Sets X 15 Reps Tricep Rope Pressdowns

4 Sets X 10 Reps Dumbbell Kickbacks

Biceps-

3 Sets X 10 Reps Dumbbell Curls

Notes- This was kept quick and easy. Normally do much more than this but this was the second session for today. Biceps are generally trained yesterday and will be trained again on Tuesday. We did just enough to keep everything fresh.

Meal 6-

10 Oz. of New York Strip Steak

6 oz. of oven baked potatoes

1 cup of steamed broccoli

Totals For Today

Calories- 2,172   Fat- 55 grams   Carbs- 160 grams   Protein- 260 grams

Saturday Training and Diet Log

Saturday Training and Diet Log

Saturday Morning

9 AM- Woke up and drank a cup of coffee and some water.

9:30 AM- AM Cardio

20 Minutes on the airdyne bike

6 Minutes shadow boxing

The seat on the airdyne bike tore the hell out of my ass so I switched to some shadow boxing to finish my training. I was shooting for 25 minutes but got kind of lost in the shadow boxing.

10:00 AM- Post Workout BCAA Drink.

10:30 AM- Meal 1

5 Egg Whites 1 Whole Egg

1 Slice of Light Multigrain Wheat Bread.

Calories- 200   Fat- 5 grams  Carbs- 12 grams Protein- 26 grams

After this I played this online game called Bubble shooter that is insanely addicting. I then answered some emails and wrote an article. Then we got ready and hit the road. Had to mail off some Christmas gifts and then went to a sporting goods store and a hardware store. We have plans to do some work on our gym. I will post up a separate article on the subject.

12:30 Meal 2

I blended a shake for the road.

1 Cup of lowfat cottage cheese

¼ Cup of rolled oats

½ Cup of 1% Milk

Calories- 288   Fat- 4 grams    Carbs- 28 grams   Protein- 35 grams

 We spent about 2 hours working on the gym.

 

3:00 PM Meal 3

While working on the gym I blended another shake for my meal 3.

1 Apple

1 Banana

½ Cup Plain Greek Yogurt

1 Teaspoon of Almond Butter

2 Scoops of Whey Protein

I blended these together and then split it into two shakes. I drank one of them at this time.

Calories- 250   Fat- 3 grams   Carbs- 35 grams   Protein- 27 grams

Totals thus far after 3 meals

Calories- 838    Fat- 12 grams    Carbs- 75 grams    Protein- 88 grams

4:30-4:50 PM Conditioning Work

Sled Drags

75 lbs. in the sled. 20 Minutes Non Stop.

Feel half dead now. Hell I feel twice dead. Seeing double or triple. Drinking a BCAA drink trying to recover.

6:00 PM Meal 4

2 Cups of 1% Milk

4 Oz. Eye of Round Steak

Calories- 390   Fat- 9 grams   Carbs- 24 grams   Protein- 50 grams 

I slept off and on in between the sled drags and 8 pm. I absolutely fried my CNS system. It was kind of scary I was so out of it. Light headed, seeing triple, heavy breathing, etc. It is what training is all about.  

We decided to do our shoulder and lat training tomorrow morning and push chest and triceps back to tomorrow evening. My CNS was fried from the sled drags and my meals were off. I could of easily pushed through the training but this is where training smart is as important as training hard. To skip the training session out of laziness is unacceptable but to push it back slightly to maximize your effectiveness is the correct thing to do. It is a fine line to walk but that is why I have Coaches to help me instead of relying on my subjective opinion.

10:00 PM Meal 5

6 oz. New York Strip Steak

2 Whole Eggs

4 Egg Whites

Calories- 725   Fat- 39 grams   Carbs- 2 grams   Protein- 84 grams

Normally that would have been broken up in to two meals but I had missed my 8 o’clock meal and didn’t really feel like eating again that night. I am shooting for 2,000-2,500 calories a day depending on whether it is a low, moderate, or high carb day. Today was a low carb day so my goal was for 2,000 calories. I know since my goal is to drop weight it may not make sense to people why I would have pushed for the extra calories since I wasn’t really starving or anything. Hunger wise I felt fine so I could have easily had 3 eggs and 3 oz. of New York Strip steak. But this is what separates getting in shape from training for a specific goal. I know my body and what it needs and what I need to do. I don’t deviate from said plan because deviation is failure. If I stick to what I am doing and don’t see results then I know what I need to change. If I change shit all the time then how the fuck would I know what is working and what is not working.

Daily Totals-

Calories- 1850   Fat- 60 grams   Carbs- 100 grams   Protein- 225 grams

As you can see I was under by about 150 calories. My macronutrients were fairly spot on. A Moderate carb day would see my carbs at the same amount as protein and high carbs it would be about a 100 grams higher. As the carbs go up the fat content goes down. Those are just general guidelines though. End of the week totals are more important than daily totals. It’s not like my body knows what the fuck a moderate carb day is nor does it give a damn. It wants food period, doesn’t care how it gets it.

Midnight- 20 Minutes of light cardio training. 

Oh I dropped 2 pounds from yesterday morning to this morning. Since I have been training spot on for 3 weeks this is quality weight loss not just glycogen loss.

Thursday Training Log

Thursday 12/15/2011

Afternoon

Heavy Leg and Core Day

On this day we really hammer our legs and low back. More emphasis is placed on glute and hamstring development although quads are still worked by the heavy squatting.

Box Squats

6 Sets X 5-10 Reps for warm-up.

Working sets

6 Sets X 2 Reps. These were performed in a dynamic fashion ramping up in weight. Once the bar slowed down we called it. This ended up being after 6 sets. Missy hit a 2 Rep PR. I worked up fairly heavy as well. Nowhere close to a PR but it was a PR from post surgery layoff.

Pull Throughs on a low pulley

3 Sets X 10-15 reps. For Missy we were still getting her form down and getting her used to the movement. I went buck wild and worked up I think to 140 lbs.

CV Deadlifts

3 Sets X 10 Reps. Missy’s form and technique was excellent. I went a bit lighter on this as I was taxed from the squat sets and heavy pull throughs.

We called it after this. Workout lasted about an hour and a half. Sets were estimates for the most part. We went very fast between the squat sets and it was very taxing but rewarding.

Evening

10 Minutes of Light Cardio. Legs were cramping so made it brief.

Training Routine

Here is a brief outline of my training routine.

Our training week starts on Sunday. Training is split by body parts and no longer by one of the three powerlifts although the squat and bench press do form the foundation of my training program. We train each body part twice per week (with some minor exceptions). One workout focuses on muscular development and hypotrophy and one focuses on maximal strength and explosive power. We train six days a week.

Sunday- Chest and triceps focusing on muscular development.

Monday- Legs and Calves focusing on muscular development.

Tuesday- Lats, upper back, and biceps focusing on muscular development.

Wednesday- Chest and Triceps focusing on maximal strength.

Thursday- Legs and Core focusing on maximal strength.

Friday- Off Day.

Saturday- Shoulders, Lats, Upper back, traps, Biceps focusing on maximal strength.

You will notice we are only training my calves, shoulders, and traps once per week. These are not typos. Shoulders, especially the anterior deltoids take a large amount of stress from all forms of bench pressing so they are already being hit two other times per week. The rear deltoids that make up the upper back are hit along with lats and traps are worked in the same manner as well. All rowing and rear delt training also hits the traps. Likewise the calves get hit everyday just carrying your body weight around.