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Old 05-17-2012, 05:56 AM   #31
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Solid progress there Dave.

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Old 05-17-2012, 03:53 PM   #32
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Go Dave go.
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Old 05-23-2012, 06:34 AM   #33
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Quote:
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Solid progress there Dave.

LtL
#Thanks my brother! Hopefully the shoulder holds up!

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Go Dave go.
#Thanks Steve!
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Old 05-23-2012, 06:53 AM   #34
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Wednesday, May 16, 2012 - Mid-Atlantic Club Manager's Association (MACMA) "Spring Fitness Event - Pittsburgh"

So I traveled 2 hours from my home to attend this event to represent my employer.

These events are always strange for me, as Corporate Fitness gyms don't necessarily have the same challenges as Commercial gyms. But still it was an awesome day.

The keynote presenter, Norm Bossio, was very good, funny, and motivating. Even though he has no experience in the fitness industry, he's a great story teller and got his points across. He wrote a book "How to Stay Motivated On The Deck of the Titanic"

The next presenter was from Group Exercise giant, Les Mills. I still get excited when I hear how Group Exercise is evolving however little I use it at my center. (There's only so much I can do with 1000 square feet!- LOL )

Break for lunch. I met trainers from all over Western PA. And found out the President of MACMA actually owns the Westmoreland Athletic Club and Galaxy Fitness which are both located near by.. Fun bunch of guys and girls.

Post lunch, now it's time to get busy. Aaron Moser from Perform Better led us through a dynamic warm up that is getting popular via Alwyn Cosgrove's "Results Gym". Lots of variations of Lunges, crawls, walk outs, and squats OH MY! I was dripping with sweat in the first 10 minutes.

As if an hour of that wasn't enough, Aaron then introduced us to the 1 inch power bands.. and who do I get partnered with? Oh just the Cross Fit instructor who's half my age, and has been a gymnast for 16 years! LOL Fun! Definitely getting these for my PT Practice and Fitness Center.

Finally, soaked through and through with sweat, it's time to learn some Kettlebell basics.. WHAT?!? We couldn't have done this in the first hour? ha ha ha, no Chance! Kettlebells are cool, but still challenging for me as I don't have regular exposure to them. I have medicine balls with handles at my fitness center which are kettlebell like but only go up to 15lbs. I learned the basics from the swing, pass through to the Turkish Get up... Oi! Hard work, but fun.

All in all, the day was a great escape from my normal job, and gave me some great ideas for my members and clients. So the take away is this:

If you're running a small Mom and Pop club in the Mid-Atlantic region, *JOIN MACMA*.
If you're looking for new torturous warm up, power bands, and kettlebell ideas, go see Aaron Moser of Perform Better!
I can still hold my own against 20-something Crossfit instructors.(In a non-Crossfit setting)
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Old 05-23-2012, 07:15 AM   #35
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Saturday, May 19, 2012 - PULL Workout

BW Chins
200 x 10
200 x 8
200 x 7

Super Setted with

BB Shrugs
225 x 10
250 x 10
280 x 10 <Strapped>

BB Rows
155 x 8
155 x 8
165 x 8

Seated Rows (Cybex)
130 x 8
137.5 x 8
145 x8

BB Curls
Bar x 15
65 x 10
75 x 8
85 x 6

Hammer Curl Drop Set
30 x 8
25 x 8
20 x 6
15 x 6
10 x 10
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Old 05-23-2012, 07:21 AM   #36
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Tuesday, May 22, 2012 - PUSH Workout : Chest, Shoulders, Tricep

Well no bench today, so had to improvise

Dumbbell Bench Press
60 x 8
70 x 8
80 x 8

Plate Loaded Incline Bench
140 x 8
180 x 8
230 x 8

Dumbbell Laterals
20 x 8
25 x 8
30 x 8

Cable Tricep Kickback
20 x 8
30 x 8
40 x 8

Meh, have had better workouts. Left elbow started to twinge a bit, But chest was pumped!
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Old 05-23-2012, 07:45 AM   #37
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Originally Posted by Muscletrainerdh View Post
Turkish Get up... Oi! Hard work, but fun.
Nothing like some TGUS after getting crushed by Mr. Crossfit.

Sounds like fun, but how times have changed. Fitness is so much more fun than it was years ago when we only had jogging, aerobics and maybe a jump rope.
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Old 05-31-2012, 06:57 AM   #38
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Nothing like some TGUS after getting crushed by Mr. Crossfit.

Sounds like fun, but how times have changed. Fitness is so much more fun than it was years ago when we only had jogging, aerobics and maybe a jump rope.
LOL "Crushed by" .... Have I really not updated this log in over a week?

*LAME*
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Old 05-31-2012, 07:06 AM   #39
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Thursday, May 24, 2012 - Legs 0 x

Leg Press
210 x 12
260 x 10
310 x 8
350 x 6

Super Setted With

Leg Extensions
110 x 12
130 x 10
150 x 8
160 x 6

Elevated Step Back Lunge

20 x 8
20 x 8
20 x 8

Super Setted With


Lateral Band Walks (Black band: Heavy)

BLK x 30 sec
BLK x 30 sec
BLK x 30 sec

Oooohhhhhh GLUTEBURN!

Romanian Deadlifts
135 x 12
185 x 10
225 x 8
250 x 6

Super Setted With


Leg Curl

90 x 12
110 x10
130 x 8
130 x 8

Seated Calf Raise
90 x 15
90 x 15
90 x 15
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Old 05-31-2012, 07:13 AM   #40
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Solid work you have their...keep it up an that is a lot to do in a work out.
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