DIARY OF A PERSONAL TRAINER | WEEK OF NOVEMBER 9, 2015yelp-review-icon-A2

By Thomas Weaver Jr – #ThomyTheTrainer
As we continue our daily struggle to become our best self we find ourselves contemplating the truths about our modern lifestyles..

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WEEK 45-46 Recap..Live in the moment.. not in the moment through technology. 

Lots to learn as always.  The biggest takeaway this week is living more in the now and taking an inventory of what really is important in each moment in life.  But we have an interesting way of living now a days.  It seems more and more we are living through our phones.  Selfies, video of concerts etc, etc.  The list goes on and on.   Check out the link cesarkuriyama.com below and learn all about living more in the now and his app 1 second per day.  Check out his TED talk too.  It’ll really shine some light on how unconsciously you are living.  OH and I want to make it clear.  That if you’re in front of another human being and you tell them to wait to speak while you complete your latest social media update, then you should really take an inventory of your priorities.  Person in front of you asking for attention vs your imaginary friends.  Hmmm.. 

Week 45: Personal Trainer Workout Plan and Progress Photos!!

November 12:  Personal Trainer Workout Plan Bench Press

Thomy The Trainer progress photos

#ThomyTheTrainer – Progress Photo – November 12

Day 6:  <80g protein/day – gained 1lb – 188lbs

Day 13: Caffeine cessation.  Drank 1/2 cup of coffee and felt really jittery.  Added 40mg of theanine.  Felt fine after 15 minutes.
 
NUTRITION NOTE: So yeah I’m still gaining weight and haven’t ate more than 80g of protein for the last 6 days.
Bench went up 5lbs during working sets.
  • Barbell Bench: Build to 85% – 225×3..230×3..235
  • Dips: 70lbs – x6..x4..x
  • Dumbbell Flyes: – 50lbs – 30s drop sets -X11..x8..x7

 


5.3.1 Squat Strength Workout Protocol

Learn more about Jim Wendlers 5.3.1 Program

➡️❤️ Squat 

  • Build up to 85% on each lift
  • @85% 5RM x 2 = 276
  • +5% on 3RM x2 set
  • +5% on 1RM x3 sets
    • Front Squat 3×3 @ 70% RM = 195
  • Superset
    • Pistols xFail
    • Alternating SL hip raises x10

November 10, 2015 | Upper Body Strength Workout

  • 5.3.1 Strength Protocol.. Upper Body
    • Weight: 186lbs – Didn’t train much this week.  Unfortunately life can get in the way of even a personal trainer.
    • Workout
      • ➡️❤️Bench: x6 Sets 205×5.. 215×3..225×3.235×1..240×1
        • Drop -20% xMax Reps: 185×11
        • Drop -30% xMax Reps: 135×16
      • ➡️PullUps: x1 Sets Reverse ladder
        • 10.9.8.7.6.5.4.3.2.1
        • AFAP
        • Time:
      • ➡️Finisher Circuit x2 Rounds
      • Max Reps
        • Dumbbell Shoulder Press➡️Dumbbell Curls➡️FingerTip PushUps  ➡️ DB Reverse Flys
      • General Workout Notes:
        • I feel pretty good about the workout.  Wasn’t the strongest I’ve had in awhile but def satisfying.  I’m pretty sure I’ve been a bit fatgued re my adrenal glands.  Think that’s why I laid low this week.  Feel good today though.  Ready to rock next week! 

November 9 – Put Down the Phone, Be HERE now! 

A DIGITAL DETOX MAY BE IN ORDER SOON

Im always getting way to distracted by my phone.  I’m sure you can understand my dilemma right?  I love working out.  But often I forget why I love it.  And I’m blaming it on my phone today!!!  It’s so easy to lose yourself in this goddamned thing.  Today I rally against the modern marvel.  It’s time to reconnect with my workout.  Focus.. BE HERE NOW!!

PERSONAL TRAINER DEADLIFT WORKOUT

  • Build to 85% (331lbs/150kg)
  • 5 sets: 2×5@75%(290), 2×3@80%(315), 3×1@325lbs – my numbers where off a bit 😐
  • Stiff Leg Deadlift to Row
    • 5×10
  • PullUps 5×10
  • Abs and Biceps
WEEK O' LINKS

Week o’ Links

Alex-Bellini-Survival-Capsule
Alex Bellini’s Survival Capsule for His New Mission Adrift
  • My boy Alex Bellini (Certified fucking badass) and his new mission ADRIFT.. Alex will be floating on an iceberg until it melts!  Keep an eye out for my upcoming podcast with Alex where we talk about his mission and preparation.  This guy is an animal! –
NOVEMBER 11 - SINGULARITY OF FOCUS - 5 TIPS on How to Master a Skill (A MUST READ)

November 11 – How to Master ANY Skill

ULTIMATE-GOAL-ACHIEVMENT-PHOTO-SNIPER-AIMING

November 11 – Singular Specialty – SPECIALIZING IN YOUR WEIGHT LIFTING AND TRAINING REGIMEN

Weight lifters, martial artists, ballerinas, gymnasts all got it right.  The list is ofcourse allot longer then that.  But what do all of these groups have in common?  Specialization! They cross train to a certain degree, but for the most part those in those respective fields that are the absolute best of the best focus almost exclusively on their chosen sport.   ..[READ MORE]..

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