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Christopheel · Joined: 02 Jul 2007 Posts: 931

Today's Training

Squat Deload

230, 3x5 (60%)

Bench Press Incline 5x5
Chin-Ups 5x5 (Gone a bit heavier than I tough)
Dips 4x10 (Too much reps ?)
Walking Lunges 4x10 (Too much Reps ?)

+later in the day the famous Grocery Walk.

Calories same.

swanso5 · Posted: Tue Jul 08, 2008 3:50 am Post subject:

reps are fine

grocery walk???

Christopheel · Joined: 02 Jul 2007 Posts: 931

swanso5 · Posted: Tue Jul 08, 2008 11:15 pm Post subject:

you can add exercises in but kep the time the same

Christopheel · Joined: 02 Jul 2007 Posts: 931

Yep this was done in 10 minutes !

Forgot again, an little extra today too, the famous

Supps Walk

lol Wink

Christopheel · Joined: 02 Jul 2007 Posts: 931

Bench Press Pause Deload

3x5 @ 60%

Circuit :

Barbell Rows
Cuban Press
Lunges
Reverse Hyperextension

Nothing special today but another Grocery Walk ...

and

Had 89% at my exams ... WEE ! Wink

swanso5 · Posted: Thu Jul 10, 2008 1:14 am Post subject:

did you just piss yourself?

Christopheel · Joined: 02 Jul 2007 Posts: 931

swanso5 · Posted: Thu Jul 10, 2008 3:12 am Post subject:

no need to explain there...

katiesuarez · Joined: 07 Feb 2007 Posts: 334

Great job, Christopheel!

swanso5 · Posted: Thu Jul 10, 2008 10:42 am Post subject:

what sort of questions did they ask?

Christopheel · Joined: 02 Jul 2007 Posts: 931

Today's Training

BW Circuit, reduce one :

Squat
Rows
Push-Ups

520 Reps/10minutes +20repetitions, not bad

Thanks Katie

for the questions asked :

Muscles Name and Function
Describe the "exercises"
What is ATP, and question in regard to it. (How do we use energy for the kind of activity done etc.) Personally I had to explain how the Creatine Phosphate was working.
Biomechanics
Health Benefits from weight lifting and cardio
V02 Max, intensity and hearth rate formula (Karvonen)
Anatomy, mostly where and from where the "muscle name" attach himself
Program Design for clients goal and fitness level
Fit Test (how to do it ... EASY)
Questions about fiber type ... LOUL, "Witch one is the most solicited for a sprinter" no as stupid but close.
Explain Overtraining, or separating too much our workouts. I had to explain overtraining.
Carbs/Fats used compared to intensity
Training Principles, progression, adaptation etc.
Taking measurement for BF% search
Factor affecting Metabolism
Hypertrophy, how does it work and how does it happens
How can your train ? (Like circuit, pairing etc.) and their uses
Flexibility, here I was out, I didn't knew alot about it ...

There was a "practical" part too. Personally I had to describe the Good Morning (why didn't she gave me Squat or Overhead press, deadlift lol)

and

Take her waist measurement,

and

Take her hearth rate.

2 Hours long exam, I found it easy ...

swanso5 · Posted: Fri Jul 11, 2008 12:55 am Post subject:

Christopheel · Joined: 02 Jul 2007 Posts: 931

Creatine Phosphate :

First off, when our body uses the ATP, the atom looses one Phosphate and become unusable as energy, the atom is now : ADP (Normally it's Adenosine + 3 Phosphate ATP ) and at the same time one P (Phosphate) is now free. Here comes the creatine stock in our cell. When we ask our body an inhuman amount of energy (force deployment, ATP) for maximum 15 seconds (A sprints or A max lift as example) our body will free our stock Creatine (Cr) to produce a maximal amount of energy with our ATP reserve. So, the creatine is freed, reach the free P from the already broken ATP, and provoke a reaction who will lead the ADP to regain the used P. That way maximizing for a really short amount of time (an athlete, like us, with full ATP and C stock, the reaction will last maximum 15 seconds) the energy used. This is the fastest way our body have to use energy. After the reaction is done, the body needs a greater amount of time to restock creatine (for an upcoming intense efforts again) and ATP compare to any other way our body have to use energy (Aerobic Anaerobic ...)

Woha, At least I've tried, really hard to explain in English.

ATP>
REALLY high intensity effort>
ADP + P>
Cr + P = CP>
CP+ADP= Used Cr but a refresh ATP.
So you have the maximal way to deploy energy, quickly, with our body's ATP level. If the activity isn't that intense, he will use another way to use energy and the Cr will be left untouch.

For VO2 Max and hearth rate etc. all we had to do is to determine someones condition. And know how to calculate the maximal hearth rate of someone (witch is pretty simple)

My questions for the carbs/fats used vs intensity was :

-Do we only use fats at 60% of our maximal intensity ?
-Do the carbs used for an exercises of a steady intensity diminish with time ?

Simple questions for me ... so I answered : NO and yes with explanations Wink

For hypertrophy well my questions were mostly about muscles tissue damage and nutrition. Only basics.

Flexibility .... "Do stretching reduce the curvature effect" "Why is it important to warm-Up" "Do static Stretching should be done at the beginning of the workout and explain" Did my best ... but myself I didn't ever worked on flexibility, no I didn't ever stretch ...

And yes the origin of a muscle is the closest from "The Middle"

How many of these thing will I remember ? who knows lol Wink

Christopheel · Joined: 02 Jul 2007 Posts: 931

Today's Workout !

Deadlift 450, 10 sets of 3. One thing to say, ouch
Squat 310, 3x5

M Press Paired with Pull Ups
5x5

Close Grip BP Paired With Dumbell Rows
5x5

Felt good, I'm happy to start my ME lift next week. Should I keep ME Lower with Squat another month before switching back to deadlifts ? or should I do one month Squat one month Dead ?