Tamara's Log

[Narkissos]

Client Screen Name: Tamara

Name: Tamara

Sex: Chick

Current Weight: 336.4 lbs (@ 5' 11")

Current Bodyfat Percentage: 66+% (via US Army method)


Measurements:

• Bust/Chest: 51.75"
• Waist: 50"
• Hips: 57.25"
• Upper Thighs: 36.5"
• Lower Thighs: 29.75"
• Calves: 21.75"
• Forearms: 13"
• Neck: 15.5"
• Upper Arms (unflexed): 18.75"
• Wrist: 7.5"
  

Illnesses:

NA

Additional Considerations:

Squats look decent; hamstrings and glutes don’t work.

Posterior chain muscles don’t work. Hamstrings not flexible at all.

Push-ups look good. Severely impinged right shoulder.


Current Level of Activity: Sedentary.

________________________________________________

Welcome aboard Tamara.

~C

[Tamara]

SKIPPING??????!!!!!!!! I cant skip

[Narkissos]

Originally Posted by Tamara

SKIPPING??????!!!!!!!! I cant skip

Optional.

[Narkissos]

21st October 2014

Jumping jacks:
3 sets: 1 minute

Push-ups:
S1: bodyweight x 20 reps
S2: bodyweight x 10 reps
S3: bodyweight x 10 reps

Floor press:
S1: 50 lbs x 5 reps; 35 lbs x 7 reps (drop-set)
S2: 50 lbs x 12 reps; 35 lbs x 5 reps (drop-set)

Comments: Tamara held back on the 1st set, as proven by the 2nd set's performance.

Floor sit-up:
3 sets: 30 seconds each

Overhead press:
S1: 10 lb bells x 12 reps
S2: 20 lb bells x 4 reps; 10 lb bells x 8 reps
S3: 10 lb bells x 12 reps

Bodyweight squat:
3 sets: 20 reps each


25th October 2014

Bodyweight squat:
3 sets: 20 reps each

Squat hold:
3 sets: 30 seconds each

Standing calf raise: bodyweight x 100 reps

Weighted Punches:
3 sets: 4kg bells x 1 minutes

Standing side leg lift:
3 sets: 15 reps each

Bulgarian bag slam:
2 sets: 1 minute each

Kneeling push-up: 20 reps

Floor press:
2 sets: 50 lbs x 15 reps each

Spin bike: 3 minutes

Comments: deceptively easy session. Tamara may have been disappointed by the brevity... But I wasn't.

[Narkissos]

28th October 2014

Lateral raise:
3 sets: 5 lb bells x 20 reps

Floor press:
5 sets: 35 lbs x 20 reps each

Lying leg raise:
2 sets: 10 reps

Lying single-leg raise:
2 sets: 25 reps each

Standing overhead press:
3 sets: 10 lb bells x 15 reps each

Forearm Plank:
3 sets: 30 seconds each

Comments: overall, this was a very positive session. Tamara came prepared to do work, and did so.


1st November 2014

Bodyweight squat:
7 sets: 10 reps each

Plank: knees-to-elbows
3 sets: 10 reps

Bodyweight plyometric squat:
4 sets: 10 reps each

Deadlift:
S1: 30 lbs x 20 reps
S2: 60 lbs x 10 reps
S3: 60 lbs x 10 reps
S4: 60 lbs x 10 reps

Suspended inverted row:
3 sets: 10 reps each

Jumping jacks:
2 sets: 30 reps each

Comments: overall, this was a GREAT workout


4th November 2014

One-arm row:
S1: 20 lb bell x 12 reps each
S2: 20 lb bell x 12 reps each
S3: 30 lb bell x 8 reps each
S4: 50 lb bell x 6 reps each**
S5: 50 lb bell x 6 reps each**

**w/ slight assistance

Comments: overall, a GREAT effort...and personal best by Tamara.

Pullover:
2 sets: 20 lb bells x 12 reps each
2 sets: 30 lb bells x 12 reps each

Underhand pulldown:
3 sets: 70 lbs x 15 reps each

Resistance band sprint:
S1: purple band x 10 short bursts
S2: purple band x 10 short bursts
S3: green band x 10 short bursts

Comments: Tamara worked hard today. All new movements... Some fear. But she tried them regardless. Good show!

[Narkissos]

8th November 2014

Seated row:
2 sets: 50 lbs x 20 reps
1 set: 100 lbs x 8 reps

Deadlifts:
S1: 95 lbs x 8 reps
S2: 135 lbs x 8 reps (personal best)
S3: 135 lbs x 8 reps (personal best)

Bench press:
S1: 45 lbs x 8 reps
S2: 65 lbs x 8 reps
S3: 85 lbs x 8 reps w/ struggle

Upright row:
2 sets: 30 lbs x 12 reps each

Hands-Elevated plank: 12" box
3 rounds: 10 reps each side

[Narkissos]

15th November 2014

Prologue: Tamara ran a 3k this morning, and damaged her knees. So, we had to modify today's session heavily.

Deadlifts:
3 sets: 95 lbs x 20 reps each

Superset: 3 rounds
Pullover: 35 lb plate x 15 reps
Sit-ups: 10 reps

Comments: Tamara did well here... Struggling only on the last set

Superset: 2 rounds
Upright row: 35 lbs x 15 reps
Single-leg standing leg lift: 20 reps each

Superset: 3 rounds
Pulldown: 50 lbs x 20 reps
Seated overhead press: 20 lb bells x 10 reps

Bench press:
S1: 65 lbs x 10 reps
S2: 75 lbs x 8 reps
S3: 75 lbs x 8 reps

Comments: overall, this was a great session. Tamara really committed to it.


18th November

Bodyweight squat:
5 sets: 20 reps each


Wall sit:
3 sets: 30 seconds each


Glute bridge:
3 sets: 30 reps each


Standing side leg lift:
3 sets: 15 reps each


Lying hip adduction:
3 sets: 20 reps


Deadlift
3 sets x 135 x 10 each


One arm row:
S1: 30 x 15 each
S2: 30 x 12 each
S3: 30 x 10 each


Lat pulldown:
1 set: 100 lbs x 6 reps; 70 lbs x 12 reps; 50 lbs x 15 reps (drop set)

[Narkissos]

2nd December 2014

Bodyweight squat:
3 sets x 30 reps each

Squat:
3 sets: 100 lb kettlebell x 15 reps each

Piggyback carry:
3 sets: 200 lb partner x 50m each

Flat bench press:
S1: 45 lbs x 20 reps
S2: 45 lbs x 20 reps
S3: 65 lbs x 10 reps
S4: 65 lbs x 10 reps
S5: 45 lbs x 20 reps

Medicine ball throw:
2 sets: 4kg ball x 50 reps each

Sit-ups:
2 sets: 20 reps each

Vaccuum:
2 sets: 10 seconds each


9th December 2014

Box Squat:
Warm-up: 3 sets: bodyweight x 30 reps each

S1: 95 lbs x 10 reps
S2: 135 lbs x 10 reps (personal best)
S3: 135 lbs x 10 reps

Deadlifts: 100 lb kettlebell x 50 reps

Lateral step-up:
2 sets: 12" box x 1 minute each

Bench press: 65 lbs x 50 reps

Bent over row:
S1: 30 lb bells x 10 reps
S2: 20 lb bells x 10 reps
S3: 20 lb bells x 15 reps
S4: 20 lb bells x 15 reps


13th December 2014
Prologue: today is Tamara's birthday.

Leg sweeps: 100 reps

Bodyweight squat:
3 sets: 20 reps each

Underhand grip pulldown:
S1: 50 lbs x 20 reps
S2: 100 lbs x 8 reps; 50 lbs x 12 reps (drop-set)

Bodyweight walking lunges:
2 sets: 15 reps each leg

Wall push-up:
2 sets: 20 reps each

Deadlift: 100 lb kettlebell x 40 reps

Sit-ups: 2 sets: 20 reps each

[Narkissos]

16th december 2014

Superset: 3 rounds
Bodyweight squat: 20 reps
Bodyweight walking lunge: 5 reps each leg

Heel-elevated glute bridge: 50 reps
Kneeling rear leg lift: 50 reps each

Deadlift:
5 sets: 135 lbs x 5 reps each

Mason Twist:
3 sets: 10 reps each side

Floor Sit-ups:
2 sets: 20 reps

Lying Single-leg raise:
2 sets: 20 reps


20th December 2014

Deadlifts:
5 sets: 95 lbs x 20 reps each

Bodyweight Standing calf raise: 100 reps

Sit-ups: 50 reps

Bench press:
3 sets: 45 lbs x 20 reps each

Sit-ups: 50 reps

Seated cable row: w/ straps instead of fixed bar
S1: 50 lbs x 20 reps
S2: 50 lbs x 15 reps
S3: 50 lbs x 12 reps
S4: 50 lbs x 10 reps
S5: 50 lbs x 10 reps


23rd December 2014

Deadlifts:
S1: 95 lbs x 20 reps
S2: 135 lbs x 10 reps
S3: 155 lbs x 10 reps

Resistance band Sprint:
3 sets: green band x 10 bursts

Underhand grip pulldown:
S1: 70 lbs x 12 reps
S2: 90 lbs x 10 reps
S3: 90 lbs x 10 reps

Box squat:
2 sets: bodyweight x 18" box x 10 reps each

Wall push-ups:
3 sets: 10 reps

Sit-ups:
3 sets: 15 reps each

[Narkissos]

30th December 2014

Prologue: Tamara wasn't feeling 100%.. but she came anyway.

bodyweight squats:
2 sets: 50 reps each

Deadlifts:
s1: 115 lbs x 10 reps
s2: 115 lbs x 10 reps
s3: 165 lbs x 10 reps [personal best]

Step-ups:
3 sets: bodyweight x 1 minute

Underhand grip pulldown:
3 sets: 70 lbs x 15 reps

Barbell row:
1 set: 65 lbs x 15 reps

one-arm row:
2 sets: 30 lb bell x 12 reps each

barbell curl:
2 sets: 45 lbs x 10 reps each

tricep pressdown:
s1: 20 lbs x 16 reps
s2: 40 lbs x 6 reps; 30 lbs x 9 reps; 20 lbs x 10 reps [drop-set]

Crunch w/ hold + Crunch pulse:
2 sets: 10 reps + 10 reps**

**crunch hold was 2 seconds at top.