Personal Training by Gearòid

Are you bored with steady state cardio? Running at a constant rate on a treadmill or a cross trainer gets boring and repetitive. Try the various Fartlek intervals.
The most popular one is the Gershler Fartlek.
After a five minute warm up use 30 second work phases.
Stride hard for 30 seconds, rest (light jogging) for 90 seconds. Decrease the rest period by 15 seconds each interval.
Your intervals will be as follows:
30-90, 30-75, 30-60, 30-45, 30-30, 30-15.
As you can imagine, the intervals become more difficult towards the end with very little recovery time. That's why it goes back to 90 seconds recovery each round.
Three rounds of this is a good aerobic workout.

I'm pushing my personal best in deadlifting. The latest is 180kg. Not bad for a 48 year old. I'll try to reach 200kg. Hugh Jackman lifted 400lbs (181.8kg) when training for the role of Wolverine.

Out of the gym for a month due to illness. Back tomorrow. I'll have to be disciplined. The temptation is to continue where you left off. Cue DOMS on Tuesday and Wednesday. Instead I'll ease myself back into it for the first week.

I've been using this app since the start of November. It's my second time doing the 5x5 workout and I still have to say it's the fastest way to make big gains in strength and improve your 1RM.

StrongLifts

Having a bit of difficulty finding a venue to train people. Unfortunately Ben Dunne gyms want to charge me €720 per month to use their facilities. As a part time trainer that is unfortunately impossible to cover.

Got some new business cards today.
I'll be taking on more clients in the next few weeks.

I tried a tabata on a recliner bike today. It's nearly six hours later and my legs are still wobbly. Great workout though.

Anyone looking for a simple, convenient program for fat burning, body conditioning and aerobic/anaerobic training could do a lot worse than this one. Whatever your fitness level, you will not find this program without it's challenges. Start today and good luck with it.

5BX - How To Begin The 5BX Plan – Five Basic Exercises – was devised by Dr. Bill Orban for the Royal Canadian Air Force in the late 1950’s. The Plan is composed of 6 charts arranged in progression. Each chart is composed of 5 exercises which are always performed in the same order (warming-up and stretching is included...

Very nice comment from a satisfied client.

A handy app for working out the 1RM and percentages.

1 Rep Max Calculator and Log