BodyComp Personal Training Gym

  

We all love Fridays don't we? At least those of us who work a regular Monday to Friday 9 to 5 job do! I love Fridays even more, you see I get off work at 11:30 am just to train with Roy.

I really enjoy the brutal sheer effort that is required of my training on these days. I am working on my legs, I have always struggled with them, they are lean and nice looking, I want them big and muscular.

At one time I used to train with an IFBB Figure pro - one who has graced the stages of the Olympia- she used to say "If I had your legs and my upper body, I would win every time!". Well, I wouldn't agree but the point is, they are nice enough for most people, but not for me!

So what does a typical Friday consist of? I get up at my usual 4:00 am and go to Courtside, I stretch and do 20 minutes of cardio on the stairmill then stretch some more. Easy stuff but necessary.

Work for 4 hours then off for the weekend!

12 noon I meet Roy, the owner of BodyComp Personal Training Gym and I will start my warm up. Below you will see me flipping a 500 pound tire, I suppose it is from an earth moving machine - it's huge!


Notice I said "warm up" ? Yes this is supposed to jack up my central nervous system and get it primed for the squats to follow.


I believe the whole thing started with Isaac (the other trainer there), mentioning that the tire weighed 500 pounds. I said "what tire?" and he responded "that tire". I was confused and I asked again "what tire are you talking about?" and he looks at me like I am a raving lunatic and says "Kristy! Do you see any other tires besides the one that is as big as you sitting right there in the corner?"


No, I guess not. I told him it couldn't be 500 pounds, I have flipped it a few times. A wide grin slowly spread across his face and he said to Roy "I think it's time for the tire!"


There will be 5 very short videos following and you will need to navigate directly to the blog to view them.

I rest 10 seconds when I get to the door, then go back the other way to the gym.





That was one set. I rest 30 seconds then do it all over again, for three sets total. These videos were on my last set- I am pretty "warmed up" by now!


And, I am sure there must be some hot woman out there that can make it look graceful, but the thing is HEAVY and it's not as easy as it looks after several flips. 


Notice the tire is going right in between my red BMW, Lisa's gold Jaguar and almost hits the red Ducati! I guess they trust me.


Now I will do several sets of squats, heels elevated on a foam wedge, as low as I can go. Honestly, I wouldn't do as many sets as Roy has me do if I were training on my own, it's easy to give up when you feel fatigued. 






I cannot remember how many of these I did, but it was many, many sets. 


Next we went on to lunges. I have done lunges all my life, but Roy is pretty particular about the way they should be performed. Slowly, back straight, use the glutes. It's easy to do them with huge weights in your hands when you don't do them correctly, a lot harder when you do them right. 



And of course there was not just one set, but many of them back and forth, back and forth.

I love Fridays, I love this kind of training, it makes me feel strong and alive. Not to mention the aches the following couple days.

Too many women shy away from big explosive exercises, or whole body movements. These are what make you strong, muscular and lean. Isolation exercises have their time and place, but they shouldn't be the core of your training at all. 

Every Friday I walk out of here, having spent only an hour or so and I feel like I am in a cloud, like I am on drugs. I absolutely love it! 

You can bottle some of this drug for yourself by contacting Roy at BodyComp Personal Training Gym, just don't even think about Fridays at noon though, that's my time!

WOW

If you are familiar with Crossfit you have heard of WOD or Workout of the Day, well I have Workout of the Week or WOW.

It would be nice to do this everyday, but I can't so I need to be happy with one day a week. I can then duplicate it as much of it as possible on my own later in the week.

What did I do this Friday with Roy? 

Warm ups, he said my hips and legs were tight as I tried to move.

I did snatch grip deadlifts on a platform, I had never done that before, basically the grip was very, very wide, my arms, especially my forearms really felt it. All the way down, ass to ground again....well actually since I was standing on something it didn't quite hit the ground, but give it time, soon it will be so big, it will hit when I am only half way down.

We did several and then he said "OK, that's a good warm up" ha! I was breathing hard already!

I did back extensions with a weighted E-Z curl bar. All the way down, tempo of 4 then up. I started with 12, then rested but it wasn't long enough. Then another set, and another. The last, I could barely do 8 of them, with each set the last few reps were hard, really, really hard.

Some single leg quad work, half squats, up on my toe, stretching the calf, then partially down, back up then flat foot. 

Pushed the sled, driving the knees up and going for speed, that really hits my quads. Several sets.

I was fairly fatigued at that point and we started talking about "it". The big tire truck in the corner.

"Have you ever done squats with a tire?" he asked....no, can't say that I have and I couldn't picture how you would anyway!

Roy put on gloves, the thing is dirty. Then showed me how to squat down, and power up, flipping it over. I donned the gloves, and started flipping, right out the garage door into the hot sun. I would squat down, put both hands under and explode up (or try to, my legs were shot by then).

He said this would be something to do at the start normally, but since I wanted to see it, he let me try. As I was out in the middle of the drive, I realized I would have to flip it back all the way, so I stopped going in that direction and started back toward the gym.

I slipped on my clothes, mixed up my carb-protein drink and downed it with my supplements. Top down, warm air in my hair and off to the grocery store.

I love Fridays!