Diana Pitts 3

I wasn't too sure what to expect with my first leg training session with Debbie.  I prepped for the training session by foam rolling and stretching my legs.

Leg Press/Dumbbell Split Squat

We started off with a standard leg press/dumbbell split squat super set routine.  The super sets consisted of twelve repetitions (reps) of the leg press immediately followed by twelve reps of dumbbell split squats; twelve reps with the right foot forward then twelve reps with the left foot forward.  Each set had approximately 1-2 minute rests between them.  I had never incorporated a split squat into my routine.  I usually would do some type of walking dumbbell lunge.  I was curious and asked Debbie why she preferred the split squat over the alternating lunge.  She said my lunges were allowing too much rest time when I alternated the legs in the exercise.  The goal was to keep the muscle firing during the entire exercise to ensure maximal load on the muscle.  I could see her point and now have modified my own workouts, eliminating my alternating limb exercises all together.   I rarely did super sets w/ legs before either and now I actually like the super sets, since it intensifies the workout without adding more time to my usual two hour time frame.

Hack Squat/Swing Squat

Our second super set was a standard hack squat super set with the infamous swing squat machine.  This was the first time I had experienced the swing squat. She wanted to focus on my upper hamstrings and glutes.  In order to do that on the swing squat, my foot placement was more forward on the foot plate.  She had me perform deep squats, slightly tapping the bottom of the frame with each repetition.  I'm not really an emotional gal, but she nearly had me to tears w/ those deep swing squats - they were brutal!  We did the same routine as the first super set, three sets of twelve with 1-2 minute rests between sets. 

Box Jumps/Leg Extension

Our third super set was was box jumps/standard seated leg extension.  Debbie fine tuned my seated leg extensions making sure my feet were flexed during the entire movement (my shins were on fire).  This perfected my form to help ensure maximal firing of the quadriceps muscles with proper alignment and I now incorporate it into my own workout routines. 

Hamstring Curls/Dumbbell Sumo Squat/Back Extension

The fourth round of exercises included a circuit of standard lying hamstring curls, dumbbell sumo squats and barbell back extensions.  The lying hamstring curls were also in need of a little fine tuning.  She made sure me feet were flexed with the lying hamstring curls as well.  With the sumo squats Debbie had my toes positioned pointing in an outward angle to help emphasize engaging all the gluteal muscles, the piriformis, and upper hamstring region.  I never really varied my standing squats from the standard smith machine squat, so I was definitely challenged.  This exercise forced me to engage my core, maintain balance and proper alignment.  I did like how this exercise fired my upper glute region.  It had been years since I incorporated back extensions and I usually held a plate across my chest for added resistance. Unlike the standard barbell back extension, the barbell starting point was on the floor below my upper body.  Debbie had me pick up the barbell off the floor and perform the extension w/ my arms hanging straight and shoulders passively rotating, moving into an extended position with my back.  Lower back, glutes and upper hamstrings were all firing. 

I walked away from our leg session appreciating Debbie's great attention to detail.   She paid close attention to my performance, quickly prompting me on areas to concentrate on, ensuring I never deviated from the proper form.  I felt confident that she challenged me, without ever taking me outside of the boundaries of what was safe and appropriate for my skill level.  She built a plan that was customized to what my goals and expectations were. 

Cardio

To wrap up my training for the day, I completed by a 30 minute run on the treadmill after my session with Debbie. 

Sara Brown 2

After the Gateway Naturals Bodybuilding 2011 show, Debbie told me we’d be changing up my leg workouts by doing mostly heavy weight, single exercise sets or 2 exercise super sets with extra rest in-between (1-2 minutes). The rational was that I was beginning my first “off-season” and I needed to build muscle mass. I especially needed to improve my quadriceps. Until then, I’d powered many of my leg movements with my glutes. I happen to have the pelvic-hip orientation that allows me to build glutes easily, and for a long time I’d taken advantage of that by mostly working my glutes! This left my legs underdeveloped and I simply needed more fullness in my quadriceps and hamstrings.

Debbie used leg machines, such as the leg press and hack squat for me because they allow my legs to lift a lot of weight and the movement is stabilized.

I could count on one hand the number of times I’d ever used a hack squat machine. I’d been doing free-weight barbell squats on my own, although with my long torso the amount of weight I could squat was limited and often I ended up twisting my back or developing back soreness. The hack squat proved to be an extremely valuable exercise in this regard.

Debbie also utilized the swing squat machine. We typically took the squats to parallel to minimize glute activation and concentrate the tension on my quadriceps. During weighted lunges, Debbie closely monitored the spacing of my feet and the execution of the movement to help me focus extra attention on my quadriceps. On deadlifts, she corrected my form to prevent back injury and ensure that my hamstrings were getting a workout. Front weighted squats were added in weekly to strengthen my mid-back while still challenging my legs. It has been helpful to have a trainer with me to spot when the weight is very heavy and to check my form. Quadriceps extensions, single hamstring curls, and others I was able to do on my own. While it takes a long time to build legs, I’m optimistic about the progress I've made in such a short amount of time.


My legs are noticeably bigger as a result of using safe, effective exercises that focus on the desired muscle group, lifting heavy whenever possible.

It deserves mentioning; to facilitate the leg workouts, I dedicated one day a week to a heavy leg workout and used my day off work so I could devote the energy to it. Debbie also encouraged me to eat. Instead of taking in carbs and protein every 3 hours I increased it to every 2 hours, seven days a week, resulting in almost immediate increases in strength.

Misti Sowell

I am a Mother of five beautiful children. Never in a million years did I think AFTER having five children not only would I be in the best shape of my life but that I would step on stage as a Fitness and Figure competitor! But, I am and I DID!!! All thanks to Roger Semsch and Debbie Portell!

In 2008 as I was training a client in the weight room at my gym. I noticed a lady walk in with incredible arms and I had to ask her what she was doing...I wanted that!! She said she was working with a Nutritionist named Roger. She gave me his number,I called the minute I got home and like they say,the rest is history. After meeting with him for several months and seeing and feeling wonderful results he suggested training with Debbie. To be honest I wasn't too sure about the idea. First of all I didn't live in St. Louis, I was living in O' Fallon Illinois and already was driving 45 minutes each way just to see Roger. 


And besides, I am a certified Personal Trainer, do I really need to hire a trainer? The answer....yes,yes and YES!!!! 

The first time I met with her I was amazed not only with  her knowledge but the care and time she took to explain things with me. First session is what she calls an orientation. This is where she evaluates your posture and alignment. Looking for the areas I needed to improve on and explaining that to me. She then introduced me to the foam roller and stressed the importance of stretching. An area I seem to always be in too much of a hurry for.

I began training with her once a week but after the first workout I wanted more and knew It would be well worth the drive twice a week. I continued training with her and Roger for almost two years until I recently moved to Arkansas. I am preparing for my third show in July and am still working with both of them. I come to visit and workout with Debbie every other month and  Roger does phone consulting with me for my nutrition. I am indeed grateful for these two wonderful people in my life. I would not be where I am at today with my health if it wasn't for them.


They have taught me that it's a lifestyle. And have been by my side every step of the way. 


Eat Clean. Train Mean. Stay Lean.

Diana Pitts 2

My first day throwin' the weights around at Powerhouse with Debbie

I was excited to get in my first workout with Debbie.  

We started the workout with back stretches in the cage.  (I already had foam rolling and my basic stretches incorporated in my morning routine at home.)  She designed a high intensity workout incorporating super sets and circuit training.  This certainly made the most of our time together. 

During my orientation, it was discovered that my rear delts were underdeveloped, so she focused on back, pairing back exercises with rear delt moves.  Right off the bat, she challenged me with wide and narrow chin-ups.  UGH, I hated these.  I never did body-weight exercises and in fact, I avoided them.  I just felt it was out of my reach literally (the bar was too high to reach) and figuratively (it was beyond what I was capable of).  


She was kind though, she demonstrated the chin-up with an assistance band and modified the bar height by using the Smith Machine bar.  Chin-ups were followed by a circuit of wide rope pull-downs, bent over cable rows and dumbbell high bent over rows.  The second circuit was Hammer rows w/ a modified hand position, kneeling V-ups and single arm rows (working off the dumbbell rack).  

As I performed each exercise, she monitored my alignment and posture to ensure proper firing of the intended muscle, at the same time minimizing my chances for injury.  

My session wrapped up w/ a single exercise of Hammer high rows.    After our session was complete, I completed my own ab workout and cardio (running 3 miles on the treadmill).