Missed at least the last 4 session recaps because I've been too lazy to write about it.
We'll call this Session 9.
I havent been travelling the last week (or this week, or the next) so I've been doing to sessions with George at least MWF. This week, I'm going to push myself for 5 days in a row at the gym.
The gym has recently been relocated to a different part of the gym, something that has caused quite a stir amongst members, leading to some even quitting. Personally, I think it looks very cramped and I'm not happy about the Basketball court being non-existant anymore.
Monday, March 4th
Warmup:
5 minutes Air Bike
My left hip has been really tight and uncomfortable ALL day. So I texted George about it. We started with some hip mobility. Lying on back, both legs up in air, George held one leg straight up, while i went up and down with the other leg. 10 reps.
Then we got a firm exercise ball and I just placed my left hip area right over the ball for a few seconds (30) and rolled on it. Felt a lot better
Iso-lateral Bench Press - 90lbs - 2 sets of 10 reps. + 50lbs. 2 sets of 12 reps
I also have a nagging shoulder injury caused possibly by barbell box squats due to lack of shoulder flexibility. My right AC joint....so as a result:
Just did power cleans - Bar with 10lb weights - 10 reps
Bar +20lbs -2 sets of 8 reps. Then Bar + weights totalling 105lbs. 3 reps
Bicep Curl - Bar: 10 reps. Bar + 20lbs, 10 reps. Bar + 25lbs, 10 reps.
Tricep Extension with short bar - Bar - 10 reps (easy). Bar + 10lbs - 2 sets of 10 reps. Hard!
12lb medicine ball, front bounce and rebound - 3 sets of 20 fast bounces. Right shoulder was bothering me.
Full set of stretches.
Going to ask if we can add in my plyo soon.
Monday, March 4, 2013
Friday, January 11, 2013
Session 3
Friday, January 11th
No warmup because I was late....sigh
Bench press - Bar (12 reps), + 40lbs (10 reps) + 20lbs (8 reps), @ 115lbs (my usual limit), busted out 5 reps, and then 125 (3 reps -- did them with proper form), and then 135lbs (3 reps, the last 1 was little wobbly and I felt my lower back strain).
Rack Dead Lift - started off with Bar + 90lbs - (10 reps, but strangely, I was doing it all weird because I felt my lower back strain a lot, and I wasn't stranding completely straight. Usually, I do these pretty well).
Anyway, the next weight was +40lbs - 10 reps, followed by +40lbs (8 reps), +20lbs (5 reps). So in total, I did 235lbs for a rack.
Dual exercise:
Speed Box Squats (3 sets of 20) alternating with Shoulder Press with Barbell (just the bar - 3 sets of 20).
The first shoulder bar press, I did with no legs, but the 2nd two sets, after the 10th rep, I had to use my legs to generate momentum.
Seated Row (40lbs) Both Arms - 3 sets of 10
Leg Curl - 70lbs (10 reps -- too easy), 90lbs (10 reps - too easy), 120lbs (10 reps, challenging because my hamstrings were burning).
Rope Curl - 40lbs (elbows at sides, tucked) - 3 sets of 10 (the last 3 reps were always iffy..)
Tricep Pull Down - 40lbs - 3sets of 10 (pretty easy).
Full set of stretches.
Hopefully the hotel next week has a good gym that I can do 5 days of working out at.
Session 2
Monday, January 7th
Warmup - Versa Climber - 200ft - pace above 5.5ftps
Clean and Press - Bar (10 times), + 20lbs (10 times), +20lbs (8), + 20lbs (5). Not too bad. Did 105lbs total.
Bench Press - Bar (15 reps), + 40lbs (10 reps), + 20 (8 reps). 115lbs total - 2 sets of 3 (always failed at the third one).
Squats with Dumbells on Shoulder - 27lbs (10 reps), 32lbs (2 sets of 10 reps)
Chest Pull Machine - 90lbs - 1 set of 10, 120lbs (2 sets of 10)
Chest Press Machine - 65lb (15 rep warmup), then dropset: 90lbs (10 reps), 80lbs (12 reps)...my arms couldnt function after that 2nd rep, could barely move the bar....65lbs (15 reps with George helping me push), 55lbs (15 reps....huge break after 7).
Tricep Pull Down - 40lbs - 3 sets of 10.
Before stretching, George told me to walk on treadmill for 12 minutes, 3.5mph with an incline of 8. I was only able to do 2 minutes at that speed before cramping, so then I reduced it to 2.5 and did another 4 minutes before I felt like I was going to faint.
Then I stretched, but I was completely drenched and exhausted. I had to get up at 5am the next day for a flight, so that entire night, I was sooo tired.
Warmup - Versa Climber - 200ft - pace above 5.5ftps
Clean and Press - Bar (10 times), + 20lbs (10 times), +20lbs (8), + 20lbs (5). Not too bad. Did 105lbs total.
Bench Press - Bar (15 reps), + 40lbs (10 reps), + 20 (8 reps). 115lbs total - 2 sets of 3 (always failed at the third one).
Squats with Dumbells on Shoulder - 27lbs (10 reps), 32lbs (2 sets of 10 reps)
Chest Pull Machine - 90lbs - 1 set of 10, 120lbs (2 sets of 10)
Chest Press Machine - 65lb (15 rep warmup), then dropset: 90lbs (10 reps), 80lbs (12 reps)...my arms couldnt function after that 2nd rep, could barely move the bar....65lbs (15 reps with George helping me push), 55lbs (15 reps....huge break after 7).
Tricep Pull Down - 40lbs - 3 sets of 10.
Before stretching, George told me to walk on treadmill for 12 minutes, 3.5mph with an incline of 8. I was only able to do 2 minutes at that speed before cramping, so then I reduced it to 2.5 and did another 4 minutes before I felt like I was going to faint.
Then I stretched, but I was completely drenched and exhausted. I had to get up at 5am the next day for a flight, so that entire night, I was sooo tired.
Monday, January 7, 2013
New Year: Session 1
Happy New Year to all fitness enthusiasts out there!
I hope your 2012 Christmas/New Year holidays were well celebrated and that you are all ready to embrace 2013.
Here's to focusing on a better nutrition/diet which is what caused all of my hard workouts to essentially be useless last year (plus minus plus minus blah blah)
First workout of the new year
Friday, January 4th
Warmup:
5 minute on Elliptical (0.6mi) at Resistance 10
Up/Down stairs 5 times
Face Cable Pulls with increasing resistance (3 sets of 12 reps)
Bench Press: Bar (1 set of 15), 90lbs (2 sets of 8), 115 (1 set of 5) pause, (1 set of 3). I seem to be capping off at 115 again but it makes sense since I haven't been training consistently enough the last 2 months.
Leg Press - 90lbs (1 sets of 15), 145lbs (1 set of 15), 195lbs (1 set of 15).
Cage DeadLift - 60lbs (1 set of 12) - 150lbs (10 reps), 190 (8 reps), 210 (8 reps), 275 (6 reps).
My fingers REALLY hurt at higher weights.....
Chest Fly (forget the weight =[ ) - 3 sets of 12.
Dumbell Curl combo Shoulder Press (27.5lbs) - 3 sets of 10.
Full set of Stretches after.
I hope your 2012 Christmas/New Year holidays were well celebrated and that you are all ready to embrace 2013.
Here's to focusing on a better nutrition/diet which is what caused all of my hard workouts to essentially be useless last year (plus minus plus minus blah blah)
First workout of the new year
Friday, January 4th
Warmup:
5 minute on Elliptical (0.6mi) at Resistance 10
Up/Down stairs 5 times
Face Cable Pulls with increasing resistance (3 sets of 12 reps)
Bench Press: Bar (1 set of 15), 90lbs (2 sets of 8), 115 (1 set of 5) pause, (1 set of 3). I seem to be capping off at 115 again but it makes sense since I haven't been training consistently enough the last 2 months.
Leg Press - 90lbs (1 sets of 15), 145lbs (1 set of 15), 195lbs (1 set of 15).
Cage DeadLift - 60lbs (1 set of 12) - 150lbs (10 reps), 190 (8 reps), 210 (8 reps), 275 (6 reps).
My fingers REALLY hurt at higher weights.....
Chest Fly (forget the weight =[ ) - 3 sets of 12.
Dumbell Curl combo Shoulder Press (27.5lbs) - 3 sets of 10.
Full set of Stretches after.
Friday, December 7, 2012
Session 47
Monday December 3rd
Oh boy, a week since working out...and heavy drinking in the Big Easy...and fried greasy fattening foods.
Was vomit in store?
No warmup...
Body Squat to Bench - 3 sets of 12
Goblet Squat (Pyramid Set) - 30lbs (10 reps), 50lbs (10 reps) 60lbs (2 sets of 8 reps)
Arnold Press - 2 27.5lb weights - 3 sets of 10
Bench Press - Bar - 15 reps, +40lbs - 12 reps, +35lbs - 7 reps. 6 Pause reps at 105lbs. #Weaksauce. Struggled to do this weight despite reaching 150 a few sessions ago.
Deltoid Press - (dont know weight but it was very difficult) - 3 sets of 10 reps
Leg Curl - 80lbs - 2 sets 10 reps, 95lbs - 1 set, 15 reps.
Tricep Rope Pulldown - 40lbs - 3 sets of 10 reps
Barbell curl - Bar - 15reps, Bar + 40lbs - 2 sets of 10 reps.
Did full set of stretches, but I was just so tired because I had gone to bed at 5am each day over the weekend....thankfully no vomit though.
Oh boy, a week since working out...and heavy drinking in the Big Easy...and fried greasy fattening foods.
Was vomit in store?
No warmup...
Body Squat to Bench - 3 sets of 12
Goblet Squat (Pyramid Set) - 30lbs (10 reps), 50lbs (10 reps) 60lbs (2 sets of 8 reps)
Arnold Press - 2 27.5lb weights - 3 sets of 10
Bench Press - Bar - 15 reps, +40lbs - 12 reps, +35lbs - 7 reps. 6 Pause reps at 105lbs. #Weaksauce. Struggled to do this weight despite reaching 150 a few sessions ago.
Deltoid Press - (dont know weight but it was very difficult) - 3 sets of 10 reps
Leg Curl - 80lbs - 2 sets 10 reps, 95lbs - 1 set, 15 reps.
Tricep Rope Pulldown - 40lbs - 3 sets of 10 reps
Barbell curl - Bar - 15reps, Bar + 40lbs - 2 sets of 10 reps.
Did full set of stretches, but I was just so tired because I had gone to bed at 5am each day over the weekend....thankfully no vomit though.
Wednesday, November 28, 2012
Session 46
Monday, November 26th
2 weeks since last going to any gym....I knew it was going to be rough. Thankfully no vomit though
Warmup:
Versa Climber - 300ft at around 6.0fps
Leg swings (lateral and forward)
Power clean - Bar only - 10 reps - 2 sets
Incline pushups on Bar - 10 reps - 3 sets
Inverted Rows on Bar - 5 reps - 3 sets
Power Clean - Bar + 20lbs - 10 reps
I was already gassed after doing 2nd set. George said I didn't eat enough during the day (EAS protein shake, orange juice & then for lunch a Wawa turkey wrap and diet iced tea). He went and got me gatorade to drink...
Single arm alternating cable row - 40lbs - 20 reps (10 each arm) - 3 sets
Sumo Deadlift with Kettleball - 80lbs - 3 sets - 12 reps
I was gassed in between, just exhausted.
Single Leg Incline Leg Press - 45lbs. - 3 sets - 10 reps each leg alternating.
WOW, my hips strained like no other. I am still sore 2 days after from doing this. I've never had a hip/glute work out like this. It was so difficult. George had to help spot to prevent me from crushing myself. It took me a while for my body to trust him because I didnt have the strength to push the weight on my individual leg. Then by third set, I got better.
Isolateral Chest Press - (forget the weight) - 3 sets 10 reps. The last 2 sets, I maybe did 7 good reps because my arms were dead
Finished off with tricep rope extension - 30lbs - 3 sets 12 reps.
Completely dead after this. Sore. Wanted to fall asleep. Only did hip stretch with cables and then hit the shower. George told me I gotta get to the gym more to improve on my cardio. I agreed. He told me the least I could do is just run reps on the stairs at home - just up and down until I tire. And to play music in the background.
2 weeks since last going to any gym....I knew it was going to be rough. Thankfully no vomit though
Warmup:
Versa Climber - 300ft at around 6.0fps
Leg swings (lateral and forward)
Power clean - Bar only - 10 reps - 2 sets
Incline pushups on Bar - 10 reps - 3 sets
Inverted Rows on Bar - 5 reps - 3 sets
Power Clean - Bar + 20lbs - 10 reps
I was already gassed after doing 2nd set. George said I didn't eat enough during the day (EAS protein shake, orange juice & then for lunch a Wawa turkey wrap and diet iced tea). He went and got me gatorade to drink...
Single arm alternating cable row - 40lbs - 20 reps (10 each arm) - 3 sets
Sumo Deadlift with Kettleball - 80lbs - 3 sets - 12 reps
I was gassed in between, just exhausted.
Single Leg Incline Leg Press - 45lbs. - 3 sets - 10 reps each leg alternating.
WOW, my hips strained like no other. I am still sore 2 days after from doing this. I've never had a hip/glute work out like this. It was so difficult. George had to help spot to prevent me from crushing myself. It took me a while for my body to trust him because I didnt have the strength to push the weight on my individual leg. Then by third set, I got better.
Isolateral Chest Press - (forget the weight) - 3 sets 10 reps. The last 2 sets, I maybe did 7 good reps because my arms were dead
Finished off with tricep rope extension - 30lbs - 3 sets 12 reps.
Completely dead after this. Sore. Wanted to fall asleep. Only did hip stretch with cables and then hit the shower. George told me I gotta get to the gym more to improve on my cardio. I agreed. He told me the least I could do is just run reps on the stairs at home - just up and down until I tire. And to play music in the background.
Monday, November 5, 2012
Session 45
Friday, November 2nd
Warmup: AeroDyne Bike - Maintaining 65RPM+ for 5 minutes
Push Press - Bar - 12 reps, Bar + 20lbs - 10 reps, Bar + 10lbs - 10 reps, Bar + 10lbs - 10 reps
Front Squat - Bar + 20lbs - 10 reps
This was really difficult to do a wide squat the way George wanted, so we converted this to a Back Box Squat with the same 20lb weight for 10 reps, 2 sets.
In between the back box squat, we did 5 burpees, which I still cannot do properly. Getting up from the floor from a pushup position with balance is really tough. So then I did 20 prisoner squats - 2 sets.
After that we went to Single Arm Dumbell Chest Press - 50lbs weight. 2 sets x 8 reps (each arm)
Dumbell Press - Two 40lb weights - 3 sets x 8 reps
Cable Row Pull (Alternating Arm) - 30lbs - 1 set 15 reps, 40lbs, 2 sets 15 reps
Deltoid Extesion (forgot the weight) - 3 sets - 10 reps
Tricep Pushdown - 120lbs - 3 sets, 15 reps.
Solid workout.
Did full set of stretches after this. Stark difference from Wednesday!
Warmup: AeroDyne Bike - Maintaining 65RPM+ for 5 minutes
Push Press - Bar - 12 reps, Bar + 20lbs - 10 reps, Bar + 10lbs - 10 reps, Bar + 10lbs - 10 reps
Front Squat - Bar + 20lbs - 10 reps
This was really difficult to do a wide squat the way George wanted, so we converted this to a Back Box Squat with the same 20lb weight for 10 reps, 2 sets.
In between the back box squat, we did 5 burpees, which I still cannot do properly. Getting up from the floor from a pushup position with balance is really tough. So then I did 20 prisoner squats - 2 sets.
After that we went to Single Arm Dumbell Chest Press - 50lbs weight. 2 sets x 8 reps (each arm)
Dumbell Press - Two 40lb weights - 3 sets x 8 reps
Cable Row Pull (Alternating Arm) - 30lbs - 1 set 15 reps, 40lbs, 2 sets 15 reps
Deltoid Extesion (forgot the weight) - 3 sets - 10 reps
Tricep Pushdown - 120lbs - 3 sets, 15 reps.
Solid workout.
Did full set of stretches after this. Stark difference from Wednesday!
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