Exercise Log Assignment

KIN 3090
Michael Blumer
0625475
April 1, 2015

Session 1. January 29 2015 3:00 PM

Open Gym
Warm up: 5 minutes. Bike
Exercise Type: Resistance
Muscle
Group
Back
Chest
Legs

Legs

Exercise
Lat Pull
Down
Pec deck
Goblet
Squat

Weighted
Alternating
Lunges
Shoulder Shoulder
press
Bicep
Bicep Curl
Triceps
Calves
Machine
Calf
Raises
Core
Plank
Mobility Foam
Rolling/
Stretching

Weight
(lbs)
100

Sets
2

Reps Per Rest

Notes
Set
Interval
10 10 1 minute

50
25

2
2

10
10

10
10

20 (each 2
hand)

10

10

1 minute
1 minute No
heavier
dumbbell
available
1 minute

30

10

10

1 minute

25

10

10

45

15

15

1 minute
1 minute
1 minute

n/a

30s 30s 1 minute

Cool down: Full body stretch with foam rolling.

Bike: 5 minutes
1. How could todays session be improved?
Todays session could have been improved by increasing the number of repetitions being
done per exercise. Although it has been a while since Ive participated in resistance
training, the number of sets or loads lifted was too low and I was happy with how it felt
to be exercising again.
2. What was the best aspect of todays session and why?
The best aspect of todays session was that I was back in the gym again. It had been a
while since Ive taken part in a resistance-training program and it felt good to be back at
it. It was nice that my trainer was aware of my training status and that it was not too
intense.

3. How would I have structured todays session differently and why?

I would have structured the session differently by starting with the leg exercises first. I
would do this because I have found it easier to do the rest of the body after starting with
the biggest muscles.
4. Based on todays session, what should I expect to do during the next session
to bring me closer to my goals?
Since my goals were to just be back in the weight room, I would do the same plan again
with the minor changes stated.
5. What did you learn during todays session that can make you a better
personal trainer?
I learned during this session that things could change in the middle of a session based on
how the client is feeling. If they are finding that the loads are too light, or there arent
enough reps, you should change on the fly to meet the clients needs/goals.
Session 2
February 3 2015
7:30 AM
Open Gym
Exercise Type: Resistance
Warm up: 5 minutes. Bike
Muscle
Group
Back
Chest
Legs

Legs

Exercise
Dumbbell
Row
Dumbbell
Chest
Press
Goblet
Squat

Lunges

Shoulder Shoulder
press
Bicep
Bicep
curl
Triceps
Dips

Weight
(lbs)
40

Sets
2

Reps Per Rest

Set
Interval
10 10 1 minute

50

10

1 minute

40

10

10

1 minute

20 (each
hand)
25

10

10

1 minute

10

10

1 minute

25

10

10

1 minute

Body

10

10

1 minute

Notes

Client
strongly
prefers
goblet
squats

Calves

Weight
45

Machine
2
15 15 1 minute
Calf
Raises
Core
Plank
n/a
2
35s 35s 1 minute
Mobility Foam
Rolling/
Stretching
Cool down: Bike 5 minutes
*Foam rolling and stretching was used as needed if client was feeling tight
Note: Client was tired due to early training time. As workout progressed they were able
to complete more exercises with more intensity and less rest in between sets.
1. How could todays session be improved?
Todays session could have been improved by increasing the amount of core work. There
were a lot of exercises in total, but only did plank for a total of 70 seconds. I have also
found the plank to be relatively easy so some variations on this exercise would be good.
2. What was the best aspect of todays session and why?
The best aspect of todays session was that there were some different exercises compared
the last session. Since I do not participate in resistance training very often, but have in the
past, it was nice to have a variety of exercises so that I did not get bored (which is the
reason I stopped in the first place).
3. How would I have structured todays session differently and why?
I would have structured todays session differently by including more core work.
Although the plank was a good exercise, I would have liked to have done more core
work, including lower back exercises.
4. Based on todays session, what should I expect to do during the next session
to bring me closer to my goals?
Since my goal was to just get back into the weight room in the first place, I should keep
doing what I am doing. It is nice to be forced to participate in resistance training since I
did not have the motivation to do this on my own previously.
5. What did you learn during todays session that can make you a better
personal trainer?
I learned during this session that it is important to get feedback from the client both after
the session as well as a day or two after in order to see how they are feeling. My client
was very good at asking me how I was feeling before the session, although it may be

helpful to see gauge how difficult the workout was if the trainer was to ask a couple days
after, once the delayed onset muscle fatigue had set in.
Session 3
February 24 2015 7:30 AM
Open Gym
Exercise Type: Resistance
Warm up: 5 minutes. Bike
Muscle
Group
Back
Chest
Legs
Legs

Exercise
Deadlift
Dumbbell
Chest
press
Goblet
Squat
Lunge

Weight
(lbs)
165
50

Sets
2
2

Reps
Per Set
8
8
10 10

Rest
Interval
1 minute
1 minute

50

10

10

1 minute

25 each
hand
30

12

12

1 minute

Shoulder Shoulder
2
10 8
1 minute
Press
Bicep
Bicep Curl 25
2
10 10 1 minute
Triceps
Triceps
60
1
10 10 1 minute
Cable Push
Down
Calves
Machine
45
2
15 15 1 minute
Calf Raise
Core
Alternating Body
2
12 12 1 minute
Shoulder
weight
Touch
Mobility Foam
Rolling/
Stretching
Cool Down: Treadmill 5 minutes
*Foam rolling and stretching was used as needed if client was feeling tight
First week back from reading week.
Client was very tired, did not want to have very intense exercise
1. How could todays session be improved?
Spending more time stretching and foam rolling could have improved todays session. I
have been very tight lately and was looking forward to this part of the session; however, I
did not share this with the trainer. I would have like to have a more structured stretching
and foam rolling aspect of the session instead of just letting me do what I want at the end.

2. What was the best aspect of todays session and why?

As I have kept mentioned when looking at what is the best part of the session, it has to be
the progression of the workouts. They continue to become more difficult. Even though
the weight hasnt changed much, the rest time has decreased.
3. How would I have structured todays session differently and why?
I would have structured todays session differently by having more information about
foam rolling. Although I know how to foam roll, at the end of the workout I felt as if the
session was over and did not continue to foam roll.
4. Based on todays session, what should I expect to do during the next session
to bring me closer to my goals?
In order to bring me closer to my goals, I expect my trainer to continue to motivate me
and push me during our sessions. With visible improvements in my strength and overall
fitness, this has pushed me to keep working hard with my trainer as well as on my own
when I can make it to the gym.
5. What did you learn during todays session that can make you a better
personal trainer?
I have learned during todays session that morning exercise training times are very
difficult for some people. We had our session in the morning and I have found this time
very difficult. There should also be open communication between the client and trainer so
that they can make the most of the sessions.
Session 4
March 4 2015 12:00PM
HPC
Exercise Type: Resistance
Warm up: 5 minutes. Bike
Muscle
Group
Back

Exercise

Lat Pull
down
Chest
Chest Fly
Legs
Goblet
Squat
Legs
Alternating
Lunge
Shoulder Shoulder
and
press with

Weight
(lbs)
100

Sets
2

Reps
Per Set
12 12

Rest
Interval
1 minute

40
40

2
2

12
12

12
12

1 minute
1 minute

25

10

10

1 minute

30

12

12

1 minute

bicep
Triceps

bicep curl
Cable Push 60
2
Down
Calves
Calf raise
20 (each 2
hand)
Core
Plank
N/A
2
Mobility Foam
Rolling/
Stretching
Cool Down: Treadmill: 5 minutes

12

12

1 minute

10

10

1 minute

45

45

1 minute

1. How could todays session be improved?

Todays session could have been improved by having more variation in the warm up.
Although I have elected to do the bike as my warm up, it would have been beneficial to
also do other exercises such as plyometrics or dynamic movements before getting started
with lifting weights.
2. What was the best aspect of todays session and why?
The best aspect of todays session was that we were in the high performance training
room and did not have to fight to get any weights or equipment. I had not been in there
previously and it was a pleasure to have lots of room and not have lots of people hovering
around waiting to take whatever it is I was using.
3. How would I have structured todays session differently and why?
I would have structured todays session differently by setting up the exercises in a circuit
program instead of doing one exercise than the other. I like to do exercises quickly with
minimal rest, so instead of doing legs back to back with a short break, I would have come
up with a way to do legs and then a different body part back to back.
4. Based on todays session, what should I expect to do during the next session
to bring me closer to my goals?
I have been enjoying resistance training and am going to the gym on my own at this point
to stay more active.
5. What did you learn during todays session that can make you a better
personal trainer?
I learned during this session that it is important to ask the client what they feel like doing
for the day, and learning to adapt and change plans based on them. It is easy to get caught
in a pattern when training and I think it is important to change things up (depending on
the client). As a trainer, we are the ones with the knowledge of exercises, and it is easy

for the client to go on with whatever it is the trainer says, even though they may want to
try other things.
Session 5
March 12 2015 12:00
Open Gym
Exercise Type: Resistance
Warm up: 5 minutes. Bike
Muscle
Group
Back

Exercise

Chest

Pec Deck

Legs

Goblet Squat

Legs

Back Squat

Lat Pull Down

Shoulder Shoulder Press

and
with Bicep Curl
bicep
Triceps
Triceps Cable
Push Down
Calves
Machine Calf
Raise

Core
(circuit)
Mobility

*see below*

Weight Sets Reps

Rest
Client
Notes
(lbs)
Per Set Interval Feedback
100
2
12 12 1
minute
110
2
12 12 1
minute
35
2
15 15 1
minute
135
2
12 12 1
minute
30 25 2
8 10 1
minute
45 50 2
45 90 2

N/A

12 12 1
minute
12 8 1
minute

Too light
first set
Client
was
influenced
by others
to
increase
weight
drastically

1
minute

Foam
Rolling/Stretching
*Core Circuit:
1. Alternating Leg Raise
2. Slide Ups
3. Dead Bug
4. V-Up and Pass
1. How could todays session be improved?
Todays session could have been improved by an increase in motivation from the trainer.
Although I have been quite happy with the weights that I have been lifting, due to peer

pressure, for one exercise I considerably increased the weight being lifted (although not
in an unsafe way). This indicated to me that if I had an increase in motivation from the
trainer, I would be lifting much greater weights in most other exercises as well.
2. What was the best aspect of todays session and why?
The best aspect of todays session was the amount of core work that my trainer had me
doing. I found this the most difficult part of the session, although I really enjoyed it. It
has been a while since I have done a core workout like this and it was very satisfying
afterwards.
3. How would I have structured todays session differently and why?
I would have structured this session differently including more exercises for each muscle
group. We got through this program relatively quickly, and I think more exercises per
muscle group could have been useful. Although I have been feeling the effects of lifting
weight, I enjoy the feeling of muscle soreness and DOMS and believe I could benefit
from more stress placed on all muscles.
4. Based on todays session, what should I expect to do during the next session
to bring me closer to my goals?
In order to bring me closer to my goals, I should expect the trainer to continue to push me
with the amount of core work, while maintaining my satisfaction with resistance training.
From the trainers standpoint, there must be a balance between motivation for the sake of
improvement, or too high of an intensity leading to dissatisfaction with working out.
5. What did you learn during todays session that can make you a better
personal trainer?
I have learned that each client is very different and there are many different motivation
techniques that trainers should know and more specifically, how to pick up on these
differences and how to motivate that particular client.
Session 6
March 18 2015 12:00 PM
HPC
Exercise Type: Resistance
Warm up: 5 minutes. Treadmill
Muscle
Group
Back
Chest

Exercise
Bent over
barbell
row
Push ups

Weight
Sets
(lbs)
65 95 95 3

Reps Per
Rest
Set
Interval
12 12 12 1
minute

N/A

20 20 20 1

Client
Feedback

Notes

Legs

Front
Squat
Shoulder/ Press/Curl/
Bicep/
Kickback
Tricep
Curcuit

95

Shoulder:
30
Bicep: 20
Triceps: 15

Calves

45

N/A

Core
(circuit)

Machine
Calf
Raises
*See
Below*

minute
12 12 12 1
minutes
12 12 10 2
Shoulders
12 12 12 minutes were
12 12 12
tired
from
squats
15 15 15 1
minute
8

1
minutes

Client
liked
circuit

Mobility

Foam
Rolling/
Stretching
*Core Circuit:
1. Alternating Leg Raise
2. Slide Ups
3. Dead Bug
4. V-Up and Pass
Cool Down: Treadmill: 5 minutes
1. How could todays session be improved?
Todays session could have been improved by spending more time per muscle group.
Over the course of the resistance training, although weve increased the weight in some
exercises, there was not a lot of variation for the muscle groups.
2. What was the best aspect of todays session and why?
The best aspect of todays session was that I could already see that my body was adapting
to the stress of participating in resistance training. I found that the exercises were easier
overall. I enjoyed trying the front squat as a leg exercise. This was the first time I have
done this exercise and found it very challenging.
3. How would I have structured todays session differently and why?
I would have structured todays session with more exercises per muscle group. I have
found over time that one exercise per muscle group has not been sufficient to get me to
push and feel like I worked very hard over the course of the workout.

4. Based on todays session, what should I expect to do during the next session
to bring me closer to my goals?
In order to bring me closer to my goals, I should expect to have an increase in weight
being lifted for each exercise. Although more exercises would be nice for each muscle
group, unless we are in the high performance training centre, it is difficult to find the
necessary equipment.
5. What did you learn during todays session that can make you a better
personal trainer?
During todays session, I learned how to do a proper front squat. I do not have the
flexibility in my wrists or in my shoulders to be able to keep the upper arm parallel with
the ground so we came up with a different way for me to do the same exercise. This has
taught me that there are many variations to all exercises and it is important to pick up on
these potential limitations in order to help do the same with other clients.
Session 7
March 26 2015 2:45PM
Open Gym
Exercise Type: Resistance
Warm up: 5 minutes. Bike
Muscle
Group
Back
Chest
Legs

Exercise
Bent over
dumbbell
row
Push ups
Goblet
Squat

Weight
Sets
(lbs)
65 95 95 3

Reps Per
Rest
Set
Interval
12 12 12 1
minute

N/A

45

20 20 20 1
minute
12 12 12 1
Client
minutes prefers
goblet
squats
12 12 10 2
12 12 12 minutes
12 12 12

Shoulder/ Press/Curl/ Shoulder:

Bicep/
Kickback
30
Tricep
Curcuit
Bicep: 20
Triceps: 15
Calves
Machine
45
Calf
Raises
Core
*See
N/A
(circuit)
Below*
Mobility Foam
Rolling/

15 15 15 1
minute

1
minutes

Notes

Stretching
*Core Circuit:
1. Alternating Leg Raise
2. Slide Ups
3. Dead Bug
4. V-Up and Pass
Cool Down: Treadmill: 5 minutes
Intra-workout foam rolling required, as client was feeling tight
1. How could todays session be improved?
Todays session could have been improved by changing up the number of sets and reps.
Although my goal was to just get back in the weight room in the first place, some
variation would be nice. It could have been improved if I trained for strength instead of
hypertrophy or muscular endurance.
2. What was the best aspect of todays session and why?
The best aspect of todays session was that the surprising amount of weight I was able to
lift with the back exercises. This was a significant increase since starting at the beginning
of the semester and I was very pleased that I was able to do this.
3. How would I have structured todays session differently and why?
For todays session, the only thing I would have changed is where we trained. Given that
we trained in the afternoon in the open gym, it was difficult to get the weights desired and
there were lots of people around. We have tried to make sure we train in the high
performance center, but sometimes we arent able to due to our schedules.
4. Based on todays session, what should I expect to do during the next session
to bring me closer to my goals?
With the increased amount of core work and resistance training at least once per week,
my trainer has helped me continue to reach my goal of getting back in the gym. She has
been able to ease me into the workouts and gradually increase the intensity and number
of reps and sets per exercise. Next week will be our final week but I have already reached
my goals for the semester and hope this continues into the summer.
5. What did you learn during todays session that can make you a better
personal trainer?
I have learned during todays session that praise is important for a client that is new to the
gym, or are recently getting back into it. Giving small amounts of praise goes a long way
and can be very appreciated by the recipient. This will make the client feel good about

themselves, be happy with the trainer, and motivate them to keep doing what they are
doing. Although it should be noted that too much praise loses its effect. Finding the right
balance makes the client feel very good about themselves and will make them want to
come back to the trainer for more sessions.
Session 8
March 31, 2015 7:30 PM
Open Gym
Exercise Type: Resistance
Warm up: 5 minutes. Bike
Muscle
Group
Back

Weight
Sets
(lbs)
65 95 95 3

Reps Per
Rest
Set
Interval
12 12 12 1
minute

N/A

Legs

45

3
3

Calves

Shoulder:
30
Bicep: 20
Triceps: 15
45

20 20 20 1
minute
12 12 12 1
minutes
12 12 10 2
12 12 12 minutes
12 12 12

Chest

Exercise
Bent over
dumbbell
row
Push ups

Goblet
Squat
Shoulder/ Press/Curl/
Bicep/
Kickback
Tricep
Curcuit

Machine
Calf
Raises
Core
*See
N/A
(circuit)
Below*
Mobility Foam
Rolling/
Stretching
Core Circuit:
1. Alternating Leg Raise
2. Slide Ups
3. Dead Bug
4. V-Up and Pass

15 15 15 1
minute

1
minutes

**All exercises and weights are subject to change, as the workout was made in advance
based off last training session**
1. How could todays session be improved?

This session could have been improved by making the warm up more suited towards
resistance training. It would have been beneficial to include a dynamic warm up to
prepare my body for the exercises that we were going to do today.
2. What was the best aspect of todays session and why?
The best aspect of todays session was I have seen progression and an increase in strength
and weights being lifted for the different exercises. I have found myself able to do most
exercises with no break or pause mid set. I have found the superset of
shoulders/biceps/triceps very challenging and have really had to push myself to complete
this without a break.
3. How would I have structured todays session differently and why?
Todays session was great and I would not make any changes to it. Throughout the course
of this program, it has given me motivation to continue to resistance training upon
completion of this course, as well as on my own throughout exams.
4. Based on todays session, what should I expect to do during the next session
to bring me closer to my goals?
This was the final session. My goal was to get back into the weight room and to be more
motivated to do this on my own. I am very pleased with my trainer and all of my sessions
and hope that I can continue to do this on my own upon completion of the semester.
5. What did you learn during todays session that can make you a better
personal trainer?
I learned during todays session that it is important to educate the client as much as
possible. When going over exercises, it is important to explain to them why you are doing
the exercise. Besides the obvious of to increase muscle mass or improve strength, it
would be nice to know more details about the exact exercises, and the muscles being used
during them. Being a client for the first time has made me very aware of this
communication about the purpose behind everything that is being done.