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WORKOUT
by
Steve
Lussier,
BSc Kinesiology
is Chief Trainer at
Energie Cardio (recent pics of the gym by
me).
I asked Steve for a program
that will make me learn the basic classical exercises, in a full-body WO
that would take me about 60 minutes. After looking through my past programs
he spent all the time needed to teach me the exercises and find the
weights I should start at, or at least, around what weights..
For
now they take me about 80 mins..I go well for the first 8 exercises
then slow down quite a bit by needing more rest or not moving fast enough
from one exercise to the other.... but I'm getting used to them.
All exercises are as close
as I can to a tempo of 3-0-3.
Started
on March 18th The weights are
as of March 29th (4nd WO of the program)
1) Squats
2 x 15 ; BB 135 lbs total
I really don't feel them in my legs or butt.
but couldn't take on more because I have to get used to handling such
weights with my upper body.
2) Dead Lifts
2 x 15 ; BB 103
lbs total
Again it's not the legs (yet).. My lower back
sure works though in these first 3 exercises. In fact I got a
real scare after my 3rd work-out thinking I had hurt myself! Back aches
scare me.. I'vd had my share.. but seems ok now .
3) Straight Legged Dead
Lifts 2 x 15 ; BB 103
lbs total
In
the french system
these are called "good-mornings" because they use the
same muscles as the good-mornings, but since ExRx.com calls them SLDLs I'll
do the same in my log.
4) Standing Cable Leg Curl
Knees close to each other while curling
2
x 15ea leg ; 40
lbs
These are done on a small stool
so that the angle makes us work to the very end of the movement. I can hold
on to something above me.
5) Chin-ups, hands parrallel
on the Gravitron 2 x 15 :
assissted at (140) - 60 lbs
Trying to see what I can do with
my shoulder..Parrallel is the only hold I could do without feeling my
shoulder.. I wanted to do another.. but Steve told me to start with these
and let my shoulder heel some more.
6) DB flys 2 x 15 : DB
12s
I am curious to how much more I can do on these. Had a
"pinch" in my good shoulder for the first set.
7) DB militairy press
2 x 15 : DBs 15s
9)Standing BB Curl 2 x 15 : BB
33 lbs
10) Triceps extension with
high pulley elbows at waist
2 x 15; 40 lbs
This one is holding a thing-a-ma-gig like this :
11) Lateral Flexion
(side bends) with arms above
head 2 x 15ea side; Med ball 3 kg
I think actually this is the exercise I got the most
DOMS from the first time I did them.
12) Swiss ball crunch with
arms above head with 5 lb DB and one foot off the floor :
2 x 15
Fun fun! I love them LOL
13) Bending forward with
butt against the wall with DB in hands : 2 x 15;
35 lbs
With knees very slightly bent so only the
lower back works
And I do
these at home with my Physio exercises :
8) Lying External rotation
for shoulder 2 x 15 DB 5
14) DB palms-up Wrist curls
2 x 25 with DB 5s
15) DB palms-down Wrist curls
2 x 25 with
DB 5s
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