jcorbett’s BodyBlog

A friend gave me a guest membership to a gym that starts with an "E" and ends with an "X". It is quite lavish, 4 floors, a snack shop, and child care. What else could one ask for? It was so boring. It was a quiet, clean, and sterile atomosphere where towels are provided. The clientele had no heart. I missed being in an environment where the weight training is intense. These people seemed to flock to classes and enjoy being trained by folks who didn’t represent the industry well. Cardio equipment was also a popular.  The sales woman didn’t even give me the pitch–she saw the whey protein drink and didn’t even gear up. 

Oh, well, it was free, but not like my home gym.

I will probably do more gym visits to get a sense of the industry and maybe I will be able to meet some other figure competitors–just need to know where they "hang out".

Last week I forgot that I was 46 years old–thought I was 26. I did my leg routine and and ran (jogged) on the treadmill. I haven’t attempted to jog in over a year, but felt strong that day and decided to give it a try to see if I still "had it". I walked for 5 min., then jogged for 5 minutes. I wasn’t winded so I cranked it up to 6.1 and ran for another 5 minutes, then walked for 3 minutes and tried running again. I felt great, broke out in a sweat, and the endorphins kicked in so I kept going for another 5 minutes. I didn’t want to "push it" so I stopped after 20 minutes. I walked a mile home and relaxed a few minutes before picking up my son. When I attempted to walk down the stairs I felt a tear slide out of the corner of my eye b/c my knee hurt me sooooooooo bad I could barely make it down the steps. I hopped down 4 flights of stairs and kept going. I tried stretching, bending, elevating, icing–still pain. I walked to the gym the next day–still in pain. Did back and decided not to try deadlifts.

What a fool–I was showing off. I’m better now, but it was quite a scare.

Will I ever learn to "act my age" (LOL)?

Friends and family are beginning to ask for help with nutritional changes and suggested exercises for toning. This may be my segway into personal training. I need a side gig and was thinking about getting my license to practice individual therapy, but decided that I don’t want to do "talk therapy anymore". Personal trainers seem to be like hair dressers in that they are privy to personal info about their clients and can be great listeners during a training session. I considered the idea last year, but don’t have time when school is in session. I’ve checked out some of the certification requirements and looked for jobs at the local gyms, but don’t want anything attached to sales and need a limited amount of hours. I have a few marketing ideas, but really need to develop a business plan.

Does the type of certification matter?

In this unstable economic climate how are personal trainers doing?

How does one begin her career as a personal trainer? Any organizational recommendations?

*BTW I’ve gained 1 pound of muscle in the past 2 weeks:)

You know the saying, "sometimes less is more"….? Well, this new routine has me sweating and I usually don’t sweat no matter how hard I work. I did legs mid week last week: leg curls (100, 110 @ 120lbs) 3 sets of 10; leg press (290lbs) feet 12" apart–really hit the quads; deep squats w/ barbell, narrow stance (low weight); & good mornings (low weight)–new exercise for me; along with 20 min. stair master level 6 & 10. I was sore from Wed. to Sat. Fri. I did back: assisted chin ups, still @ 80lbs assist; reverse pull downs (70/80/90 lbs) 3 sets 8 - 12; seated cable rows (80/90/100 lbs) 3 sets 8 - 12; deadlifts (low weight–25lbs plates)–new exercise for me; standing barbell curls, reverse curls; and 20 min. stair master level 6 & 10. Today was chest and upper back; incline barbell press (low weight), dumbell press (20 lbs dumbbells); barbell upright rows to shoulders (no weight); upright rows to chin 35#s; skull crushers 35#’s & standing calve raises (120 lbs).

Still trying my best to chuck down extra protein, but have to make a conscious effort. I will begin cutting next month–12 weeks out, which should give me adequate time to firm up and lose 2" of hips. If anyone has a favorite cutting diet, please share.

My son who just turned 8 yesterday asked me this morning, "Mommy, why do you have to be so strong?" I think I was preparing my food for the day or something. My response was, "I like looking strong and fit, it makes me feel good". He seemed to be okay with that, I guess I need to probe a little more to find out why he asked that question. 

Question of the week: Why do you want to look & be so strong?

Just when I was about to give up on this mass building plan, my friend sends me a new training program and notes that I need to "raise my protein index". I already feel like I have protein oozing out of my pores and that my kidneys will rebel at any given moment. I am not much of a fan of chicken and I don’t eat pork or beef. I drink 2 protein shakes per day, eat four egg whites, 4 to 6 oz fish (lunch), 4 to 6 oz fish (dinner), and could probably add 1/2 cup lentils or black beans to one of my meals, unless any of you have a better suggestions.

The weight training du jour primarily consist of compound moves w/o the "foo foo" isolation moves (his words, not mine).  I will shoot for five to ten pounds more weight with eight to ten reps, this should be doable.

Last week’s training was somewhat crappy due time constraints and a head cold, but I did get three days in. The semester started so I’m back to work full swing and will have to juggle training around my work schedule, the kids’ school and extra curricular activity schedule and my social calendar (oh, I forgot–I don’t have one).

It’s homework time!

Last week I was off and able to train four days, M–hamstring, quads & calves; T–chest & traps; Th–Back (ouch); S–shoulders. I learned that I need to gradually increase the weight and when I can achieve at least 10 to 12 reps, then increase the weight.  Therefore, I didn’t break any new records, but I did 4 sets of 10 to 12 reps, depending on the exercise. I also started taking Creatine again last week and I have to increase my water intake b/c I had a couple of days that I felt blah after taking it, but as soon as I downed 20 oz. of water I felt okay.

Today I was able to use the Smith machine for squats and used 45lbs plates for the first time. This week I have to work a couple of days so I will do a three day routine focusing on legs, back & shoulders.

I’ve gained a half inch on my arms and my weight is 148 lbs.–9 lbs heavier than contest weight. I hope that at least 5 of those pounds is muscle.  I took a couple photos last week to see if I can notice any physical changes and compared to my contest prep photos. My back is showing some improvement and my arms are slightly bigger, but my delts look about the same.

I decided to go to the Arnold Classics to see how the pros do it.

Today’s confession: I enjoy looking at cute, buff guys while working out. To me, eye candy is motivating & inspiring, without any other alterior motives. However, there are a couple of males at my gym who are like kryptonite—I can’t even look them in the eye for fear I’ll trip, drool or respond in some other “uncool” manner  because they are just too darn fine. Well today, one case of kryptonite (approx. late 20’s to early 30’s male) approached me and he said, “I like what I see” (was this a pick up line?) and he also told me that I have great legs. I said thanks, smiled and continued my workout (I may have blushed a little, but didn’t drool, thank goodness). My trainer also told me today that I look 20 years younger, the carbs have helped my face fill out again and my youthful appearance has returned. Needless to say I was beaming and quite motivated. I did legs like “Superwoman”: leg extensions max @ 80#, lunges with a 45# barbell, leg press max 290# each side, squats (only 25#), butt blasters, leg curls max 110#, stiff legged dead lifts 25#, outer adductors 110# & donkey calve raises max 220#. I also did 20 minutes on the stair climber and walked to & from the gym one mile each way. No pain yet & still grinning. Guess I’ll be wearing shorts every leg dayJ. I enjoyed the attention. Most times I’m quite and don’t interact with many people due to time constraints, but today was a nice change.

**My gym is fairly conservative and I don’t consider a pick up spot. Perhaps I haven’t been paying attention (LOL)? 

Adding weight was easier than I thought. I’m not at the set goals, but adding 5 to 10 #’s per set this week was quite invigorating. I was able to do pull downs @ 100#’s (only 3), but I did them and finished the set with 90#’s. I felt as if I was going to lift off the chair and tried my best to brace myself with my feet. Shrugs I topped off @ 40#’s , but I’m not sure I can move heavier dumbbells off the rack w/o dropping them on my feet–I might try asking for help from one of the regular guys. I don’t want to seem like a whimp, but I do need assistance at this point. Anyone have tips on soliciting spotters?

My former trainer is coaching me from the sidelines. He suggested that I eat white rice & lean protein of choice right after weight training. He also told me to eat cottage cheese. White rice & cottage cheese are not my favorites, but after eating cold asparagus & tilapia, raw oats, etc. I can eat most anything, especially if this is what it takes to put on more muscle.

I’m off next week so I plan to train 4 days. Haven’t decided how I will split the days, but I’m sure legs will be early in the week b/c I want to go out dancing next Fri.:)

My focus for the past 6 weeks has been upper back. I also started hitting the traps (shrugs are my new best friend) and calves (just love those seated calve raises)–new to my program. This next 9 Weeks I want to target my delts along with upper back with hopes of making some measurable gains in those areas. I need to start lifting significantly heavier, but have held back in the past for fear of injury. Ideally, drop sets would be my best option, but I train alone so  I may need to do more sets with fewer reps for shoulders and back. I will keep quads & hamstrings 3 sets of 15 to 20 and bi/triceps & chest 3 sets of 12.  Reading others’ blogs helped me get an idea of setting goals for heavier lifting. Therefore, each week I will try to add 5 to 10 pounds of weight for most exercises. Currently, I am training 3 days weekly and will increase to 4 to 5 days in March.

Sat. I did back/hamstrings/triceps

Assisted pull-ups–goal to do unassisted @ least 3 sets of 6

Pull downs–maxed out @ 80#s–goal 120#s

Cable Rows–maxed out @ 100#’s–goal 140#s

Barbell rows–40#’s–goal 60?

Stiff leg dead lift–40#’s–goal 50#’s

leg curls–100#’s–goal 120#’s

Assisted Dips–goal unassisted dips

Press Downs–40#’s–goal 60#’s

Reverse Press Downs–40#’s–goal 60#’s

Skull Crushers–30#’s–goal 40#’s

Today I did quads, calves & shoulders. I kept the shoulder routine simple: standing shoulder press with barbell, upright row & 40 degree forward raise on incline bench. My back & shoulders have a nice burn going–may need to take a couple of Tylenol.

Wed: Chest & Biceps

I will change up a few exercises & possibly splits weekly just for some variation–don’t want the muscles to get complacent.

At the beginning of the year I wondered when fitness and healthy living would become an internalized lifstyle instead of feeling like another chore. Here’s some of the changes I noticed in the past year: