Sample Personal Profile

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Monday
strength training: shoulders
*shoulder press= 3s x 15r, 30 sec. with 5lb DB
*chin up on machine= 3s x 15r, 30 sec. @ 17
*lateral raises= 3s x 15r, 30 sec. with 5lb DB
*triceps overhead extension= 3s x 15r, 30 sec. with 5lb DB

cardio: 10 mins, HR @ 110 bpm.

Wednesday
strength training: lower body
*leg extension= 3s x 15r, 30 sec. @ 20lbs
*hamstring curl= 3s x 15r, 30 sec. @ 20lbs
*squat machine= 3s x 15r, 30 sec. @ 4
*hip adductors= 3s x 15r, 30 sec. @ 50 lbs
*hip abductors= 3s x 15r, 30 sec. @ 50 lbs
[@ home=pilates, 30 mins abdominals]
cardio: 20 mins, HR 140-147, MET 8-10

Monday
strength training: shoulders
*shoulder press= 3s x 15r, 30 sec. with 5lb DB
*anterior/medial/posterior lateral raises=3s x 15r, 30 sec. with 5lb DB
*triceps overhead extension= 3s x 15r, 30 sec. with 5lb DB
*biceps curl= 3s x 15r, 30 sec. with 5lb DB

cardio: 60 mins, HR @ 136-150 bpm, interval fluctuations.

Wednesday
20 minute warm up, HR 145 bpm. deltoid flyes= 3s x 12r, 30 sec. @ 20 lbs cardio= 60 mins, HR @ 140-156 bpm.

Monday
cardio: 70 mins,

Wednesday

strength training: shoulders
*shoulder press= 3s x 15r, 30 sec. with 5lb DB
*biceps curl= 3s x 15r, 30 sec. with 5lb DB
*bent over row= 3s x 15r, 30 sec. with 5lb DB
*bent over flye= 3s x 15r, 30 sec. with 5lb DB
*chin up on machine, @ 18
*lateral raises= 3s x 15r, 30 sec. with 5lb DB

cardio: 20 mins, 140 bpm.

Monday
*Back extension= 3s x 15r, 30 sec. @ 70lbs.
*Squats= 3s x 15r, 30 sec. w/ 5lb DB at shoulders
*Sumo Squats= 3s x 15r, 30 sec. w/ 15lb DB.
*Leg Extension= 3s x 15r, 30 sec. @ 30 lbs.
*Hamstring Curl= 3s x 15r, 30 sec. @ 30 lbs.
*Hip adductors/abductors= 3s x 15r, 30 sec. @ 70 lbs.
*Calf Raises= 3s x 15r, 30 sec. @ 87.5 lbs.

Wednesday
25 minutes of cardio, HR @ 130-145, MET 7-12 intervals.

*Sumo Squats= 3s x 15r, 30 sec. w/ 15 lb DB
*Incline bench reverse curls= 3s X 12r, 30 sec.
*Tricep overhead extension= 3s x 15r, 30 sec. w/ 10lb DB
*Shoulder Press= 3s x 15r, 30 sec. w/ 10 lb DB
*Machine Chin ups== 3s x 15r, 30 sec. @ 18
*Splits, all the way down.

Monday

cardio=10 mins, MET @ 10
-leg extension= 3s x 15r @ 30 lbs, 30 sec.
hip adductors = 3s x 15r @ 50lbs, 30 sec. and then 3s x 8r @ 70lbs, 30 sec.
hip abductors = 3s x 15r @ 50lbs, 30 sec. and then 3s x 8r @ 70lbs, 30 sec.
calf press= 1s x 8r @ 87.5lbs, 30 sec.
hamstring curl= 3s x 15r, @ 30 lbs, 30 sec.

Wednesday

Cardio, 60 minutes.

Monday
10 min cardio warmup,
*sumo squats= 3s x 15r, 30 sec. @ 15 lbs.
*leg extension= 3s x 15r @ 30 lbs, 30 sec.
*calf press= 1s x 8r @ 87.5lbs, 30 sec.
*hip adductors = 3s x 8r @ 80lbs, 30 sec.
*hip abductors = 3s x 8r @ 70lbs, 30 sec.

Wednesday Upper Body

summary, hm. well, i figured out that alternative pattern thing. niicee... everything's cool, man. bye bye...

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Age-Predicted maximun heart rate (AP Max HR): 220-age (years)=197 bpm

Resting Heart rate (RHR): 66bpm

Reserve HR (maximum-resting=reserve)=131bpm

fat burn= Target HR @ 60%= RHR + (0.60 X [APMHR-RHR])= 145bpm

cardiovascular strength/endurance= Goal HR @ 85%= RHR + (0.85 X [APMHR-RHR])= 167bpm

As a client= I've been trying to rebuild the mind and body aspects of my weight training routine. I've been training with Chris Ranes CPT from 2/20/06 to the present. He has been helping me with strength training for my shoulders. Since 2003, as a result of a neurological condition, I've sustained a weakness of the muscles in my right forearm and the skin on the shin of my right leg.

As a trainer= I live by example to increase the odds of being able to influence others to make the right kinds of decisions in their lives. It's important that people plan to make changes for their own reasons and not for someone else.

Activities and Philosophy= relaxing, running, getting lifted, elliptical training, breakdancing, stretching, yoga/joint and hip opening exercises, cardiovascular training drills, dancing. I work out to be comfortable, and positive. For stress relief, carry over principles from the gym or from a workout into every day life so it becomes seocnd nature.

personal fitness goals= everyday I try to eat less saturated fats and more fiber. I try to maintain a balance in trength training between my upper body, my abs, and my lower body. I try to be positive, and to give people a positive attitude and outlook. I'd like to develop strong muscles, a flat stomach and a strong back, and improve posture.

goals for winter 2006/07= to be confident and remian focused.
1. target behavior= not being able to relax around other people. Giving myself time for myself -- to be positive towards others, time to prioritize, to stretch daily, have a proper diet and get regular exercise. to not be depressed and to be more social.

2. target behavior= not being able to terminate cycle of weight gain/depression. My goal is to lose weight by eating less at night, thinking positive thoughts, and getting more exercise. to maintain recovery from eating disorder= 6months in Fall 2006, and 1yr in march 2007.

goal for summer 2007= to have lost the 30 lbs and to have a stable weight of 115-120.
1. target behavior=eating meals at night because of anxiety. My goal is to not eat at all at night. The solution is to eat healthy snack instead and try to replace food with activity or friends.

2. target behavior=inactivity because of depression. My goal is to get 40 minutes of cardio 4-5x per week and strength train for 3x per week for 30-60 minutes. The solution is to focus on eating for fuel and to maintain a positive outlook on life.

3. target behavior= sleeplessness and regret. My goal is to get to bed by 10pm and rise at 6 or 7am so I can continue being focused. I would like to remian in contact with all clients who benefit from my services.