Ryan McNamer Personal Training

Bring your kids in for this class I’m running and get them exercising this summer to get in shape or ready for sports next year!!!

I haven’t posted anything for quite awhile. I think it’s time I start again. I’d like to talk about rest days. I’m the type of person that feels they need to be in the gym all the time. When I miss a day everything seems off to me. My mood is worse, I’m more anxious, and I feel down on myself. This kind of mindset has helped me in the past to push my body to the extremes and place well in bodybuilding competitions. But there is a such thing as overtraining unfortunately. And I’m sure I have fell victim to that many of times thinking I need to do more and more. However the last few months other areas of my life had to be addressed. I’ve relocated, started a new job at D1 training in Rockford, etc. I haven’t been able to get to the gym as much as I want or even follow a perfect diet. This last week I had some stuff come up and I missed the gym 4 days in a row. Oh no there goes all my gains! The truth is the rest helped me. When I got back in the gym my shoulders were not aching, my bench went up, and I had three really good workouts in a row! The last one being today in which I trained legs. It was probably the most intense leg workout I have had for awhile. Feeling strong and knocking out set after set and rep after rep. A great birthday workout for me lol!

After warm ups
-5 sets of walking lunges of around 20 total steps holding 25 lb plates, then 45 lb plates
-5 sets of heavy leg press, 6-15 reps
-4 sets of stiff legged deadlifts, 8-12 reps
-3 sets of leg extensions with a drop set at the end
-3 sets of leg curls with a drop set at the end
-2 sets of adductors and abductors, 20 reps

The point is we need rest, that’s when we grow and get stronger. Rest days are super important so if you are going to hit the gym 6 or 7 days a week like I try to do. 2 or 3 of those days should be light cardio or some other light workout.

Welcome everyone. I have been into physical fitness since I was in high school playing football. I have been training individuals, helping them reach their fitness goals since 2002. I have experience with all aspects of fitness from sport specific training, to body sculpting and weight loss. I competed in 7 bodybuilding competitions and placed very well in all, including first place. I have coached youth football for 10 years, coached four individuals to compete in a bodybuilding competitions, trained many individuals in many different sports, and trained individuals to simply just getting healthier and in shape. I throughly enjoy every aspect in helping others reach their fitness goals and am looking forward to helping YOU reach yours!