Posts tagged Personal training at the Inner Circle Gym

June 20th Workout

After the four-day-a-week Four-Month Total Transformation course with Blaine we transitioned into a twice-weekly schedule that I thought would be easier. I thought wrong.

Here’s today’s workout, we started with a barbell complex consisting of these exercises followed by this:

A dumbbell and kettle bell complex that included an inclined chest press and a kettle bell single leg Romanian dead lift that required massive amounts of balance from already fatigued leg muscles and then for a little breather we transitioned into this:

A Physio Ball reverse hyper-extension where you lay tummy-down on the ball and raise your straightened legs backward as far as you can. We did two sets of max reps and then went to this high-intensity finisher:

That really makes the ‘ole butt burn…

And last but not least, this was what Blaine put on the board to top it all off:

Usually we do this portion of the workout on our own later in the day and (full-disclosure) sometimes I don’t get around to it…

Don’t judge! Also FYI, I usually post these photos through the Knife Challenge Twitter feed and you can find that here.

Compound Exercises

As the months have progressed we’ve been performing increasingly difficult compound exercises. We’ve also been increasing weight AND decreasing rest time in between sets. It’s just another way to accomplish what Blaine describes as “functional fitness.”

Here’s an example of a core-focused complex using a Physioball. He makes it look easy but believe me, it’s not. By the third rep of my first set I was squealing like a little piggy.

And here’s Blaine giving us an example of ANOTHER compound exercise in our weight matrix. It’s a hang clean into split-stance push press and it’s just one of four exercises in this week’s weight matrixes. The other included bent-over rows, back squats and good mornings.

As you can see Blaine makes it look simple but believe me – after five sets of six reps of these bad boys are enough to make you want to melt into a big puddle on the floor.

Getting Started

I am 26, 6’3 and weigh 276 lbs.

I have 33% body fat.

Between 16-22 is healthy for a guy my size.

Obviously, it’s time for a change.

My name is Dominick Bonny and for the next three months I am going to be doing personal training at The Inner Circle Gym in Wenatchee, Washington. This will be my account of that fitness journey.

We’re calling it “The Knife” because not only is it about getting cut – it’s about cutting things out. Cutting junk habits, junk food, junk friends…

It’s about gaining balance. A balance between fitness, nutrition and mental sharpness.

As a former high school and college athlete I yearn for the physical prowess and the intense focus I once had. Also, as the son of a fat man (sorry dad) I also fear an early death – especially since my grandfather died of heart failure while still in his 50s.

So I came to The Inner Circle because trainers/owners Adam and Cathy have a reputation locally for being the best at what they do, which is help people get functionally fit and develop habits to stay that way.

We created this project in the hopes that it will inspire as well as illustrate the fact that anyone can get back in the game. So I hope that’s what it achieves because otherwise I’ll have embarrassed myself for nothing…