I'm Baaaack!

...kind of. So since graduation I have moved back into my parents house and done absolutely nothing except interview for various jobs. Like my mom likes to say, "job-hunting is a full-time job". Well, she's right. Every day since I came home a week ago (with the exception of a much-needed Memorial Day weekend on the Cape), I have been going to interviews and worrying so much about THAT that I've kind of fallen off my workout plan. Ok-totally fallen off. I'm an unemployed college grad, and I'm broke. I don't have the funds to pay for a gym membership, and why would I when I soon hope to be employed at a gym? I found out today that I can work out at my high school between 6-8pm for $1, so starting maybe tomorrow but definitely next week I'm going to be doing that. In the meantime, I did my own bodyweight workout today consisting of a lot of different exercises done Tabata-style. They were:

Squats
Push-ups
Curl-ups
Supermans
Planks
Russian Twists
Hip Thrusters
Leg Raises
Bird-Dogs

Obviously this isn't a "replacement" for my workout, just a temporary placeholder. I also found a cool iPhone tabata app that I downloaded and used. It's just a fancy timer, but it beeps twice after 20 seconds and once after 10 seconds so you know when to start and stop. This was useful because I could just hit start and not have to worry about keeping an eye on the timer. I think it will also be useful to use when I have clients.

Well that's all for today. I'm going to work on getting my butt into a real gym because I've lost a lot of time...my fault. Also if anyone knows of any fitness jobs in the greater Boston area...LET ME KNOW!! :) Until next time...

Steve Juggernaut Test Week part 1

So this week is my 10's wave rep test week. Things have been going awesome so far and I've crushed some of my old rep maxes. Here's how my first two workouts went.


Tuesday:

Dynamic Warm up/Foam Roll

Bench: 5x45, 3x115, 1x125, 17x135

Incline Bench/Bent Over row superset: 4x10@95lbs each

Facepulls: 4x25

This workout went awesome. My previous rep max for 135 was 12 so this was a 5 rep PR. My bench is feeling real solid for the first time in a while and I'm excited to be putting mass on my chest/shoulders.

Wednesday:

Dynamic warm up/ Foam Roll

3x seated box jump. 28", 28", 30"

3x Standing box jump: 30", 30", 32"

3x Kneeling jump: bodyweight, 45lbs, 45lbs

With my plyos I've been focusing a lot on my landing mechanics so I've been doing less height. I feel like adding jumps has definitely been making me more explosive so I'm going to continue them into my next training phase. 

Squat: 5x45, 5x155, 3x185, 1x215, 20x230

Conventional Deadlift: 8x185+ quaded mini band w/ 30s rest between reps

Tabata push ups


This was another huge rep PR for me. My previous 20 rep PR was 185lbs so I destroyed that. I also wanted to die for about 20 mins after that set haha. I took a phone video but the quality was awful so I'm not going to bother posting it.


In other news I got my MRI on my right hip yesterday. I don't have the results yet but I'm hoping there's no year in my labrum. Squatting super close stance has taken a lot of pressure off of it but I still need to take pain medication to make it through a full workout. I should have my results soon so we'll see.




Well thats all for today folks. Until next time.
 

Juggernaut week 2 part 2

Hey guys, I just finished week 2 of my 10's wave of JTS (intensification week). Below are my write ups for Friday and Sturday


Friday:


Dynamic Warm up

Deadlift: 5x135, 5x225, 5x245, 3x10 @ 265

Good Mornings: 4x15 @ 95lbs

Body rows/hip extensions 4x5 each leg

 
These are absolute MURDER on your posterior chain. They kill your glutes and hamstrings along with working your upper back. Not to mention it takes a good deal of core stability to do these.

Tabata Isometric Back Extensions



Saturday

Dynamic Warm up

Military Press: 5x45, 5x65, 5x75, 3x10@85

Close Grip Bench Press: 5x45, 5x135, 5x145, 5x145, 5x145

Pec Fly/Hammer Curl: 3x10

Tabata Push Ups

 5x100 yard Hill Sprint



So far everything is feeling good. I'm looking forward to going into next week and crushing some rep PR's. My weight is running real high right now (thanks senior week) so I'm starting to watch my carb intake and timing to help get back down to the 145-148 region which has historically been the weight where my training goes the best. I've noticed that with my weight gain, my work capacity is going down and its causing me to take excessive rest between sets so I'm throwing in some conditioning work. Thats all for today guys, until next time.
 

Chrissy Juggernaut

Hey guys! Its been super busy with senior week and graduation and everything and I've fallen waaay behind on my blogs. Sorry! Anyways, I started Juggernaut last week and so far its going well. Instead of recapping all the workouts I forgot to blog (my bad) I'll just start with this week.

Monday:
Deadlift 5x45, 5x65, 5x10x75
Military Press5x10x12.5
Good Morning 3x10x65
Hip Thrusters 3x15
Banded Monster Walks  4x20yd
Banded Lateral Walks 4x20yd
Core Circuit of plank, ball crunch, bird-dog 3x30sec
Tabata iso back ext

Tuesday:
Bench 5x45, 3x10x45
Bent-over Row 5x10x45
DB Fly 4x10x10
DB Skullcrusher 4x10x10
Core: incline sit-ups, oblique machine, roman chair leg-lifts

Here's a video of my deadlift from Monday:


Thats all for today! In other news....WE GRADUATED!!! :)

Steve Juggernaut week 2

Hey guys, I'm now in week 2 of Juggernaut. I'm still in the 10's wave. Here's my workouts for the past 2 days:


Monday:

Dynamic stretch/foam roll

Squat: 5x45, 5x135, 5x175, 5x195, 3x10@205

Here's a video of my squat:
 

Deadlift: 8x1 @ 185 + quaded mini




This was a little bit less than usual but I was feeling gassed so I figured I'd make them feel explosive rather than have to grind them out.

After this I did a core circuit of:
 3x
30s planks
30s bird dogs
30s pikes on stability ball 

then tabata Russian twists

Tuesday:

Dynamic Warm up

Bench: 5x45, 5x105, 5x115, 3x10@125

Slingshot bench: 2x185, 2x225, 2x225, 2x215

Here's a video of my slingshot bench:

  

Close Grip Incline bench: 4x10 @ 95

Bent Over Rows: 4x10 @ 95


Overall, things have been going well. My hip is getting progressively better and now that Senior Week is over I'm back into the swing of lifting so expect more updates. Until next time

Steve 5/16/12

Like I said in my last post, this has been a hectic week so I'm playing catch up with my blog posts. Here's yesterdays bench workout:


Dynamic Warm up/ Foam roll

Bench: 5x45, 5x95, 5x10 @ 115

Bent over rows: 5x10 @ 95

 Incline bench: 4x10 @ 95

Facepulls: 4x25 @ 80

Tabata push ups


I'm really liking this 10's wave of Juggernaut so far. This block is basically serving as a hypertrophy block for me, which is good considering I want to make the move up to 148. It's definitely a change of pace for me considering I havent done any high rep work in a long time but I think it could shouck my body into some solid gains.


Todays exercise of the day is: Monster Walks

 

These are absolute murder on your glutes and hamstrings. I especially love these for female athletes because they help to strengthen the hip abductors which can help to improve the knee valgus posture that is typical of young female athletes. These can be used as a part of a dynamic warm up or as a part of your full workout.


Well that's all for today guys. Until next time. 

Steve 5/15/12

Hey guys, its been sort of a hectic week with it being senior week and all so I haven't had much time to blog. This week I started Juggernaut Training Systems to bring me up to NJ states in August. This was also my first full squat workout since injuring my hip which is very exciting. My workout went as follows:


Dynamic Warm up/ Foam Roll

Squat: 5x45, 5x135, 5x10@185

Conventional deadlift: 8x1@ 225 + quaded mini band w/ 30 seconds rest

4 x 20 yard monster walk with band

4 x 20 yard lateral walk with band

Tabata Isometric back extension

Tabata push ups


Overall I think this workout went very well. I had very minimal hip pain because I switched to a very close stance so its taken a lot of pressure off my hip. I think I'll be back to full strength soon.

Chrissy Max Test Week

Sorry it's been awhile since I've blogged! Last week was my max test week. It didn't really go as well as I hoped, but I definitely don't work out as much as I should so I guess it makes sense. I also had to do all my max attempts in one day since I had so much other stuff going on last week. The end of the year has been totally crazy!! Anyways....my bench and deadlift didn't move, but my squat went up 15lbs to 125. I actually did PR on conventional deadlift at 130. I've hit 135 sumo and with a hex bar before though. So my PRs stand at:

Squat: 125
Deadlift: 135
Bench: 65

In other news....I passed my certification exam!!! I've been studying so much for it lately that I've been slacking so much on my workouts but it was worth it. I am now an ACSM Certified Health Fitness Specialist! :)

I start a new program Tuesday, so keep reading!! Happy lifting!

Steve 5/7/2012

Hey guys. So this is mine and Chrissy's test week. She was busy so she couldn't lift but today I did some lower body plyos and tested my bench and military press max.


Todays workout went as follows:

Dynamic warm up/foam roll

-I did a ton of hip mobility today. I'm still rehabbing my hip and hoping I can squat pretty heavy this week


Next I worked up to and tied  my box jump PR of 40 inches. I was pretty satisfied with this. It was a total of about 4 jumps.


Next I tried to establish a PR for kneeling jumps. I've never done these with weight so the form is still a bit rough around the edges. Here's a video:


 


This felt pretty good. I need to extend my hips farther but I definitely feel like I can go heavier.


My bench didn't go so hot. I did:

45x5, 135x2, 155x1, 175x1, 195x1, 205xmiss.

I'm not sure what's going on with my bench training but I havent been able to get it to budge. This is real frustrating considering I hit 205 at 132lbs and right now I'm in the high 140's.

On the plus side I hit a PR on my military press and got 135lbs. I'll take it as a small victory.

I should have some deadlift videos wednesday so stay tuned folks. Lookin for 440+. Until next time. 

Steve 5/4/2012 rehab

Today I took a much needed day off for some rehab work.


While covering my exciting floor shift at the wellness clinic I did:

Foam roll 10 rolls each:
hips
quads
glutes
lats
back

I then did some more mobility work by doing:
10 shoulder dislocations
10 each side each direction fire hydrant circles
10 FMS squats
10 Thread the Needles
10 Spidermans


I also did some static stretching of my hip flexors and pecs because those are extra tight.


Today's exercise of the day is: Shoulder Dislocations
 

I love these as an upper body warm up or as a mobility drill. The more flexible you are the closer together you will be able to put your hands. Throw in 10 of these with a wooden dowel as part of your dynamic warm up before any upper body work and you'll feel the difference.


Well thats all for today folks. Until next time. 

Chrissy 5/4/12

So, I hadn't planned on working out at all today, but the other day at my internship one of the other interns was doing reverse band squats with a trainer. Intrigued, I wanted to try it out myself. So today during some down time one of the trainers helped me do the band squats. I thought it was so fun. It really helps at the bottom of the squat to get that explosive power to come back up. I tend to get stuck at the bottom of my squat so this was helpful for me. Another thing it helped me with was my fear of big weights. My squat PR is 110, but today I was able to hit 185 for 3. Usually when I see 45lb plates I get a little freaked out and miss the lift, but I was able to do it today because the bands were there to help. I felt really good about it too. I probably could have gone up to 200, but my back was hurting a lot due to my weak low back muscles so I decided to just stay at 185. That's pretty good for a 105lb girl! I'm really happy I tried this out and I'm happy with the outcome. Video is below!



That's it for today! Don't forget to check out my NEW PrettyStrong profile!!
http://prettystrongpowerlifting.com/lifters/chrissy-giorgetti/

Steve 5/2//2012

So I slacked a bit on logging my workout from Wednesday but here it is!


 I use
Dynamic Warm up/foam roll


Incline bench: 45x5, 95x5, 120x5x7


Tabata push ups


Lateral raise: 25x10x4


Hammer Curl: 25x10x3


Barbell Curl 45x10x3






For those of you who don't know what a Tabata protocol is, it's when you do 20 seconds of an exercise, 10 seconds rest for a total of 4 minutes (8 rounds). You can use this with literally any exercise if you're looking for a quick workout. With my personal training clients I use it with biking, push ups, sit ups, russian twists, etc. I'm currently going to try and do Tabata push ups as a little extra help for my bench and conditioning.




Also, if you havent yet, check out m girlfriends PrettyStrong powerlifting page!
http://prettystrongpowerlifting.com/lifters/chrissy-giorgetti/


Thats all for today folks. May the 4th be with you!

Chrissy 5/1/12 and 5/2/12

Wow I am so bad at remembering to update this! Sorry guys :) So I'm going to post my workouts from yesterday and today since I forgot to last night. Oops :)

My main lift yesterday was squat. It's been awhile since I've squatted, we didn't really realize till the other day. My workout went as follows:

Squat
5x45, 5x75, 5x95, 4x105, 5x95

Good Morning
10x45, 10x55, 10x65, 10x65

Hip Thruster
10x20x4

Hip Ad/Abduction
3x15x55 each

I only had about an hour so my workout was pretty short. I was excited that I was able to hit 105 for 4 on my squats. That's only 5 pounds away from my previous max of 110! Here is a video of my squat (5x95)



I came a little close on depth a few times but I think I hit it every time.

Moving on to today!! This morning my main lift was bench again. I think it was my best bench workout so far! It went as follows:

Bench
5x35, 5x50, 5x55, 1x60, 5x50, 2x55, 15x45

Tabata Push-Ups
20:10, ~7-8 every time

DB OHP
4x10x6

DB Row
4x10x6

DB Lateral Raise
4x10x6

DB Curl
4x10x6

DB Tricep Ext
4x10x6

I've never hit 55 for 5 before, so that was a huge accomplishment. That's 10 away from my previous max of 65. Unfortunately that wiped me out so I didn't do that great on the other stuff I did, although I did hit 45 for 15. Tabata push-ups are my nightmare. Push-ups in general are, actually. But I know they'll help my bench so I might as well suck it up. For those of you that don't know, Tabata is a 4 minute workout where you do the exercise for 20 seconds, and rest for 10 for 4 minutes. So you do 8 rounds total of the exercise. You don't want to go hard the first round, because the lowest number you get is your score. My first round I got 12, then it was all downhill from there. I averaged at around 7 or 8 a cycle, but my lowest number was 6. It was definitely a tough workout this morning, I'm already sore!

Sorry for the long post guys. Had to make sure I fit everything in from these last 2 days! I'm taking a day off tomorrow (thank god) then hitting deadlifts on Friday. Happy lifting!

Chrissy 4/30/12

Hey guys! I'm so bad at this whole blogging thing! This weekend was a big one for me-it was my last dance show at IC! So sad! I had a show at 2pm and 8pm on Sunday, and I was in 6 dances so by Sunday night I was exhausted. They went well, though, and the senior dance was so much fun! I hope it wasn't my last time dancing ever, I'm really going to try to find a place to dance back home. BUT, you came here to read about my workouts not my dance show so lets get to it...
My main lift today was bench. Steve is making me bench 2 days a week now because my bench is so bad. I hate it but I know its good for me. My workout today went as follows:

Bench:
5x35, 5x45, 5x50, 2x55, 10x45

OHP/Upright Row:
10x27.5x4 each

Fly:
12x12.5x3

Hammer Curl:
10x6x4

Tricep Ext
10x12.5x4

Band-pull apart x25
Hip Thruster:
3x15

Here is a video of my bench:



And I'll leave you with a picture of the seniors from my dance show!

Happy lifting everyone!

Steve 5/1/2012 Deadlifts

Today's workout went decently. My deadlift has been feeling tight and didnt feel exactly on this morning but I'm going to attribute that to the fact that it was 8am and I lift like shit in the morning. I was also slightly rushed so I didn't get to do as much as I would have liked. Today's workout went as follows:




Dynamcic warm up/foam roll


Deadlift: 3x135, 2x225, 1x315, 1x315, 1x365, 2x405, 2x405, 1x405, 1x 405, 1x405


I wanted to hit 405 for 5 doubles but I just wasn't feeling 100%. Also, Moe's Monday reared its ugly head during my first set. Here's what I mean:



I dont know about you but I find me farting during deadlifts hilarious.






Anyway, I tried to squat after this but my lower back was so tired that it couldn't keep the pressure off of my hip so I stopped and finished the day with 4x15 KB swings @ 45lbs.






Today's exercise of the day is: Iron Crosses



Ignore the annoying dialogue. These are another good one for warming up the hips and I do them on a daily basis. Do 10 each leg as a part of your dynamic warm up. 




Well, that's all for today folks. Until next time, stay pissed.