One Year And Going Strong

Tomorrow marks the one year trainaversary for Dave and I.  My sessions with Dave are some of my favorite hours each week as he always comes with a smile on his face ready to tackle any challenge I present.  This past year he consistently trained twice a week in the gym, ran two 5 peaks races, completed the mile a day challenge twice (December and July), and is now participating in Sober October.  And if you know Dave you know he loves good alcohol so no drinking in October is a huge commitment.  This is what I love about working with Dave.  He is always so positive, works hard and never backs down from a challenge. 
    
As a celebration, and test to see how far he has come in just a year, we decided to repeat his very first workout using the same exercises and weight for the first set then increase the weight to what he would use today.  Wow!! What a change.

Here is a look at what we did:

Complex 1: first set

• Goblet Squat: 35lb kettlebell x 10 
• Split squat cable row:  35lbs x 10
• Cable rotations: 20lbs x 10

Complex 1: second and third set

• Goblet Squat: 35lb kettlebell x20 
• Split squat cable row:  50lbs x 10
• Cable rotations: 35lbs x 10

Complex 2: first set

• ​KB deadlift:  35lbs x 10
• Plate Press:  35lbs x 10
• TRX wide row: 10x (almost upright)

Complex 2: second and third set

• KB Deadlift: 80lbs x 10
• Plate Press: 90lbs x 10
• TRX row: see picture below

Complex 3 - Did not exist.  This plus the warm up took Dave 1 hour to complete on his very first session  Today we added on a third complex 

• 1 leg bench squat 
• SB push up and Pike
• SB side crunch

Amazing Job Dave.  It has been a great year working with you!