My thoughts post-PT

Completion of PT #24 marks the completion of my personal training sessions with my "Wuss" Personal Trainer. Why "Wuss"? Well, that's what I call him :-) As a matter of fact, we call each other ridiculous names (thank God not lovey dovey pet names!!!) with the intention of psyching each other up during training so that we can workout that much harder. Personally (and looking at it as half full), I think it's a good thing :-)

Key takeaways from my PT sessions are as follows:-

1. Instead of lifting heavy weights right from the start, fatigue the muscles with a lighter weight and high reps  or even dropsets before moving to heavier straight sets to really workout the target muscles;
2. Good to have different combination of movements for each workout session to confuse our muscles and aide muscle growth;
3. Pulses/Partial movements immediately after full range movements helps to quickly wear out our muscles;
4. A spotter helps both physically and mentally (more of the latter IMO) when you are lifting weights; and
5. Good to have someone motivating you (or trash talking!) when you workout to get extra drive for additional effort.

So, will I sign-up for another round of PT? Highly unlikely. Why? A few reasons actually...

1. I don't have the flexibility of working out at my convenience and need to be at the gym at a particular time for my PT sessions;
2. As a seasoned gym-goer, I'm able to incorporate the key takeaways above into my future workout sessions;
3. Anyone working out at the weight section of the gym can be your spotter, just ask courteously;
4. I'm a seasoned gym-goer so no point, unless I'm training for a competition or an event or something; and
5. PT sessions don't come cheap.

Non-PT #34 (Back & Side/Rear Delts)

Assisted pullup

40kg x 12 reps x 5 sets

           

Seated wide grip pulldown

40kg x 15 reps x 2 sets
47kg x 12 reps x 2 sets
57kg x 8 reps x 2 sets

Dropset single arm dumbbell row

45lbs and 35lbs x 10 reps each x 3 sets

Smith machine barbell row

40kg x 12 reps x 4 sets

Seated cable row

47kg x 15 reps x 4 sets

Superset seated military press, barbell upright row and lateral raise

30kg, 30kg and 17.5lbs x 12 reps each x 3 sets

Standing single arm cable rear delts extension

5kg x 15 reps x 4 sets

PT #24 (Chest & Front/Side Delts)

Machine pectoral flye
61kg x 10 full reps x 15 partial reps x 4 sets
103kg x 6 reps and 82kg x 6 reps and 61kg x 6 reps and 33kg x 10 reps x 2 sets 

Flat dumbbell flye press
16kg each x 12 reps x 4 sets 

High incline dumbbell press
16kg each x 12 reps x 4 sets 

Seated cable chest press
8.75kg each x 15 reps x 4 sets 

Single arm lateral raise
10kg x 15 reps x 4 sets per side 

Wide grip front raise
15kg x 15 reps x 4 sets

Non-PT #33 (Legs, Arms, Chest & Front/Side Delts)

Smith machine squat

40kg x 20 reps x 3 sets

EZ barbell curl & tricep pressdown

25kg & 25kg x 12 reps x 15 reps x 4 sets 

Incline dumbbell bench press & dumbbell flye

26kg & 12kg x 10 reps x 12 reps x 4 sets

Assisted dips and decline pushups

40kg and body weight x 12 reps x 10 reps x 3 sets

Machine pectoral flye
40kg x 25 reps
47kg x 20 reps
54kg x 15 reps
61kg x 12 reps

Superset military shoulder press and upright row

30kg x 12 reps each x 4 sets

Non-PT #32 (Chest & Front/Side Delts)

Machine pectoral flye
61kg x 10 full reps x 15 partial reps x 4 sets 

Incline barbell chest press

40kg x 18 reps

45kg x 15 reps

50kg x 12 reps

55kg x 10 reps

60kg x 8 reps

65kg x 6 reps
70kg x 5 reps

Low incline dumbbell chest press

40lbs x 18 reps

45lbs x 15 reps

50lbs x 12 reps

55lbs x 10 reps

60lbs x 8 reps

Machine decline chest press
20kg each side x 15 reps x 4 sets 

Machine pectoral flye

40kg x 20 reps x 3 sets

Superset military shoulder press and upright row

30kg x 12 reps each x 3 sets 

Superset drivers and reverse grip military shoulder press

10kg and 20kg x 10 reps each x 3 sets

PT #23 (Back & Rear Delts)

Straight arm pulldown
20kg x 20 reps x 4 sets

Seated wide reverse grip pull down
40kg x 10 reps x 4 sets

Smith machine reverse grip barbell row
30kg x 15 reps
40kg x 12 reps
50kg x 10 reps x 2 sets

Seated cable row
47kg x 12 reps
57kg x 10 reps
67kg x 8 reps x 2 sets

Machine single arm row
25kg x 10 reps each side x 4 sets

Superset machine rear delt flye and bendover lateral raise
40kg and 4 kg x 10 reps x 15 reps x 3 sets