PT session no.4

I have been thru my 4th PT session with my trainer Yus today. Today, we started rather different. After the 10-mins treadmill, burning 62.2 calories, I started off with a leg extension (20 reps 2 sets). Then leg curl (20 reps 2 sets). Chest press (20 reps 2 sets).

A new workout for the back. Yus showed me lat pulldown which is rather hard to do. Sitting lean to a back a bit, maintaining a straight back and pull the bar down. Elbows must be straight down without pulling to the body. I find it rather hard to sustain the position. (20 reps 2 sets).

Another new workout was the lateral extension where both arms are pushing outward till the arms and the body is 90 degrees. Body must lean on the "place" at the front. (15 reps 2 sets)

Then the bicep curl and tricep extension (20 reps 2 sets each). Followed by 2 sets of 20 reps reversed sit up and plank (1-min). Stretching for these is rather enjoyable - lying on the gym ball, whole body relaxed, feeling the abs loosen up.

Body Pump

Body Pump is a class to enjoy. It really helps to burn calories and build muscle accordingly from the legs to shoulders. Using the bar as an equipment.

My 3rd PT session

As usual I started with a 10-minutes treadmill jog - burning 60.5 calories. Then, 2 sets of leg press (20 reps each). Don't remember stretching! For leg press, stretching is essential for quadriceps and hamstring.

Then 2 sets of leg curl (20 reps each). Stretching for hamstring. Followed by leg extension which I find it giving the most "burning sensation" to my whole body - 2 sets of 20 reps each. Stretching for quadriceps.

After that, I did 2 sets of chest press (20 reps each). Stretching for the chest. After that, Yus taught me how to do the low row. This workout the back muscle. Stretching for the back.

Switched to the shoulder press 2 sets (15 reps each). I found out that I have a weaker shoulder compared to the other part of my body muscle. Should work it out more to gain strength.

Then, Yus brought me a step further which is to do the standing bicep curl and tricep extension. Stretching after each sets!

The last part was the chin up. As I have a weak shoulder, I used the chin up assist. It was still hard for me. Then the dip assist.

I think this is the most complete workout I've ever had. I'm looking forward for the next PT training!

My second PT session

Yesterday's PT session was my second one. I had 10 minutes of warming up which is jogging on the treadmill. After that, I started working out with my trainer. The first machine was the seated row. Yus told me that every time working in a pull action, the next work out must be in push action.

Then I did the shoulder press. Followed by biceps curl, then tricep curl. After that, it was the leg extension. Then we did the plank followed by the reversed crunches.

It was tiring but I could feel it in each part of the body that I worked out. Burning sensation!

My First PT Session

Yesterday was my first PT session. But I was not in my best condition as I lack of sleep due to the lion dance event organized in Nilai 3 the day before. My head felt like bursting but I put the effort to attend the PT session as I had promised Yus for the session. I understand that he too has a tight schedule to follow.

First, Yus “measured” me – my height (171cm), my weight (59kg), and fat percentage (16.7). Yus said that I have a rather low fat percentage.

Then, warm up session on the treadmill. He said that human body only start to burn fat after 20 minutes of workout. But for warm up, 10 minutes of jogging is enough. For my body, he advised me not to do so much of cardio workout as I have a low fat percentage. For weight-training, our body needs carbo more than fat. For cardio workout, our body burns more fat. Meaning if one started to burn fat, and he/she continues to workout, he/she might be burning the third energy source which is the protein, which is not good for me! (as I want to build muscle)

After the 10 minutes on the treadmill, we started with leg press. Yus showed me the correct way of adjusting the seat and the weight. As we do leg press, the leg, knees and the shoulder should be perpendicular in one straight line. Breathe out every time using our effort – to reduce the pressure in the body. Try to strengthen the abs muscle all the time during a workout. This is to avoid hernia and to protect our internal organs. I did two sets of leg press with one minute of break in between. We must do stretches in between stretches.

Then we did the leg curl. The knees must be just on the border of the “cushion” and the tendon behind both legs must be on the cushioned “cylinder” (I don’t what they call it).

The chest press. Both hands should be not too high as the machine is meant to be pushing upward instead of going in front.

Last, the bicep curl. Both arms must be evenly touching the cushion rest while curling, the force should be evenly distributed and not focusing only on the elbows. Adjust the seat if the problem occurs and you might be sitting too high.

These are the four workouts that I did with Yus yesterday.