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Client Screen Name: Tamara
Name: Tamara Sex: Chick Current Weight: 336.4 lbs (@ 5' 11") Current Bodyfat Percentage: 66+% (via US Army method) Measurements:
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 |
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SKIPPING??????!!!!!!!! I cant skip
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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. |
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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! |
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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 |
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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) |
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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 |
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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 |
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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. |
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