by kyle riehm. client data 43 years old non-smoker sedentary body weight: 245 lbs
TRANSCRIPT
Training ProjectBy Kyle Riehm
Client Data43 years oldNon-smokerSedentaryBody Weight: 245 lbs
Client’s Health HistoryHigh blood pressureShortness of breath at rest or with mild
exertionHis parents have high blood pressure
Training StatusBeginnerWorking out 2-3 times a weekMonday, Wednesday, Friday
Client’s GoalsLose weightHealthy appearanceHigher self-esteem
ModeTreadmillStationary BicycleStability ball
Abdominal crunchElbow bridgeStability ball push-up
Free WeightsBicep curls with dumbbellsBent-arm flyLying triceps extension
Intensity70% to 80% of his APMHRTrial Loads
Bicep curls – 66 lbsBent-arm fly – 121 lbsTriceps extension – 77 lbs
Trial 1 Trial 2 Trial 3 1RM
Biceps 10 reps/65 lbs
6 reps/80 lbs
4 reps/85 lbs
95 lbs
Bent-arm
9 reps/120 lbs
6 reps/130 lbs
5 reps/ 135 lbs
155 lbs
Triceps 10 reps/75 lbs
7 reps/90 lbs
5 reps/95 lbs
110 lbs
VolumeHypertrophyFirst two weeks treadmill time was at 5
minutes.Next three weeks treadmill time was at 8
minutes.Final three weeks treadmill time was at 10
minutes.
Rest Periods30-90 seconds5 minute rest intervals between exercises
Frequency2-3 days a week30 to 60 minutesMonday, Wednesday, Friday
Exercise List Monday
Warm-up/stretch Stability ball exercises
Push-ups Abdominal crunches Elbow bridges
Wednesday Warm-up/stretch
Cardio Treadmill Bicycle
Friday Warm-up/stretch Free weights
Bicep curls Triceps extensions Bent-arm fly
Exercise OrderMonday – Stability ball dayWednesday – Cardio dayFriday – Upper body strength training day
Planned ProgressionTreadmill Bike Biceps Triceps Bent-arm
Week 1 5 min 5 min 10 reps/65 lbs 10 reps/75 lbs 10 reps/ 120 lbs
Week 2 5 min 5 min 10 reps/65 lbs 10 reps/ 75 lbs 10 reps/ 120 lbs
Week 3 8 min 8 min 10 reps/80 lbs 10 reps/90 lbs 10 reps/130 lbs
Week 4 8 min 8 min 10 reps/80 lbs 10 reps/90 lbs 10 reps/130 lbs
Week 5 8 min 8 min 10 reps/80 lbs 10 reps/90 lbs 10 reps/130 lbs
Week 6 10 min 10 min 10 reps/85 lbs 10 reps/95 lbs 10 reps/135 lbs
Week 7 10 min 10 min 10 reps/85 lbs 10 reps/95 lbs 10 reps/135 lbs
Week 8 10 min 10 min 5 reps/95 lbs 5 reps/110 lbs 5 reps/155 lbs
VariationsOur workout didn’t really consist of much
variation. We just had our stability ball days, cardio days, and free weight days. Every two or three weeks I would increase the load and time on the treadmill and bicycle to see if he would gain improvement towards his goals.