Still have to do blog about this:
but motivation for this week:
Monday, October 22, 2012
Monday, October 15, 2012
Session 41
Saturday, October 13th
Interesting work out session. Brought my jacked roomate from college to see my gym and workout with me while I had a session with George.
Of course, I left my house left because of personal errands / waking up late after staying up late the night before so I got to my appointment 20 minutes late...
Body squat warm up - 2 sets - 10 reps
Back Squat - Bar only 10 reps, + 40lbs - 10 reps, +20lbs - 10 reps. Pretty good squats - got low and wasn't as difficult to come up. Improvement?
Dumb Bell Bench Press - 35lbs - 1 set of 10 reps, 40lbs, 2 sets of 10 reps
Single Arm Dumb Bell Row - 50lbs - 2 sets 10 reps, 60lbs, 1 set 10 rep
12 inch step up - 3 sets 10 reps
12.5lbs Dumbbell Fly - 3 sets 10 reps (Done in between the 12 inch step ups). My arms died after this.
Close Grip Tricep Pulldown - 40lbs - 2 sets x 10 reps, 50lbs 1 set x 10 reps
Then George had to go...
So I just worked out with my roommate pretty poorly. I kinda lost my motivation after that set.
I helped spot him as he benched 300-ish pounds.
Then I did Chest Fly Machine - 3 pyramid sets - 90lbs - 20 reps, 110lbs - 12 reps, 130lbs - 8 reps.
Then did all stretched and called it a day.
Should make Monday a tough session to compensate for the lack of effort!
Interesting work out session. Brought my jacked roomate from college to see my gym and workout with me while I had a session with George.
Of course, I left my house left because of personal errands / waking up late after staying up late the night before so I got to my appointment 20 minutes late...
Body squat warm up - 2 sets - 10 reps
Back Squat - Bar only 10 reps, + 40lbs - 10 reps, +20lbs - 10 reps. Pretty good squats - got low and wasn't as difficult to come up. Improvement?
Dumb Bell Bench Press - 35lbs - 1 set of 10 reps, 40lbs, 2 sets of 10 reps
Single Arm Dumb Bell Row - 50lbs - 2 sets 10 reps, 60lbs, 1 set 10 rep
12 inch step up - 3 sets 10 reps
12.5lbs Dumbbell Fly - 3 sets 10 reps (Done in between the 12 inch step ups). My arms died after this.
Close Grip Tricep Pulldown - 40lbs - 2 sets x 10 reps, 50lbs 1 set x 10 reps
Then George had to go...
So I just worked out with my roommate pretty poorly. I kinda lost my motivation after that set.
I helped spot him as he benched 300-ish pounds.
Then I did Chest Fly Machine - 3 pyramid sets - 90lbs - 20 reps, 110lbs - 12 reps, 130lbs - 8 reps.
Then did all stretched and called it a day.
Should make Monday a tough session to compensate for the lack of effort!
Monday, October 8, 2012
Session 40
Monday, October 8th
Got to gym late, so only warmed up with Pidgeon stretches and IT band stretch. Didn't get to do cardio.
My body was completely sore on Saturday, especially hips from the leg press. Little bit of chest soreness as well.
Prisoner Box Squats - 3 sets of 15 reps
Angled Pushup on Bar - 3 sets of 15 reps
Incline Bench Press - Bar 12 reps, + 30lbs, 2 sets of 10. My arms/chest were tired from pushups, so the higher reps were tough.
Dual Arm Row Machine - 90lbs 12 reps, 130lbs 10 reps, 180lbs 10reps, 210lbs 10 reps.
Horizontal Body Press (machine where you push off from a plate) - 65lbs - 10 reps, 90lbs 2 sets of 10 reps
Trap Bar Dead Lift - 90lbs - 10 reps, 180lbs - 8 reps, 215lbs - 8 reps --- again the most difficult things is my hands hurting from the grip (clenching tight)
Bicep Curl Machine - 65lbs - 15 reps, 75lbs - 12 reps, 85lbs, 10 reps, 90lbs, 10 reps.
Full set of hip, IT band stretches. Back was ok, so I didn't stretch.
Got to gym late, so only warmed up with Pidgeon stretches and IT band stretch. Didn't get to do cardio.
My body was completely sore on Saturday, especially hips from the leg press. Little bit of chest soreness as well.
Prisoner Box Squats - 3 sets of 15 reps
Angled Pushup on Bar - 3 sets of 15 reps
Incline Bench Press - Bar 12 reps, + 30lbs, 2 sets of 10. My arms/chest were tired from pushups, so the higher reps were tough.
Dual Arm Row Machine - 90lbs 12 reps, 130lbs 10 reps, 180lbs 10reps, 210lbs 10 reps.
Horizontal Body Press (machine where you push off from a plate) - 65lbs - 10 reps, 90lbs 2 sets of 10 reps
Trap Bar Dead Lift - 90lbs - 10 reps, 180lbs - 8 reps, 215lbs - 8 reps --- again the most difficult things is my hands hurting from the grip (clenching tight)
Bicep Curl Machine - 65lbs - 15 reps, 75lbs - 12 reps, 85lbs, 10 reps, 90lbs, 10 reps.
Full set of hip, IT band stretches. Back was ok, so I didn't stretch.
Session 39
Friday, October 5th
Stretched briefly (hip kneeling stretch on BoSu ball)
6 reps of running up/down stairs
Front Squat - Bar (10 reps), Bar + 20lbs (8 reps), Bar + 30lbs 8 reps, Bar + 50lbs.
Bench Press - Bar (12 reps), Bar + 50lbs, (10 reps), +80lbs 2 sets of 3, back to +50lbs, 10 reps.
Leg Press - 90lbs - 3 sets x 15 reps
Pulldown - 90lbs - 10 reps, 110lbs - 10 reps, 120lbs - 10 reps.
Tricep Extension Machine - 65lbs 3 sets x 10 reps
Chest Fly - 90lbs - 10 reps, 110lbs, 2 sets of 10 reps. The higher reps really hurt my chest/shoulder junction, so I think I failed proper form around 7th or 8th rep.
BarBell Curl - Bar only 1 set x 12 reps, + 20lbs, 2 sets x 10 reps
5 minutes on AirBike for above 60RPM
Full set of stretches.
Stretched briefly (hip kneeling stretch on BoSu ball)
6 reps of running up/down stairs
Front Squat - Bar (10 reps), Bar + 20lbs (8 reps), Bar + 30lbs 8 reps, Bar + 50lbs.
Bench Press - Bar (12 reps), Bar + 50lbs, (10 reps), +80lbs 2 sets of 3, back to +50lbs, 10 reps.
Leg Press - 90lbs - 3 sets x 15 reps
Pulldown - 90lbs - 10 reps, 110lbs - 10 reps, 120lbs - 10 reps.
Tricep Extension Machine - 65lbs 3 sets x 10 reps
Chest Fly - 90lbs - 10 reps, 110lbs, 2 sets of 10 reps. The higher reps really hurt my chest/shoulder junction, so I think I failed proper form around 7th or 8th rep.
BarBell Curl - Bar only 1 set x 12 reps, + 20lbs, 2 sets x 10 reps
5 minutes on AirBike for above 60RPM
Full set of stretches.
Monday, October 1, 2012
Session 38
Monday, October 1st
Hip Flexor stretch and IT band stretch
--
Hip Swings - laterally and front/back (1 set of 10 reps each)
Body Weight Squats - 2 sets of 10 reps with focus on squatting onto my heels
Front Squat - (Bar only) - 1 set of 10 reps, + 20lbs, 1 set of 8 reps
Box Front Squat (Bar + 20lbs) - 2 sets of 8 reps, (Bar + 30lbs) - 1 set 8 reps.
After this, my left side lower back was starting to tighten so much. Uncomfortably so.
Power Clean - (Bar) 10 reps, (Bar + 10lbs) 10 reps, (bar + 20lbs), 10 reps. Doing the jumps on the initial lift was pretty awkward. I felt like I was forcing myself to do it rather than it happening naturally. If my back didnt hurt so much, I couldve easily done more. The last weight was doable, but a little sloppy because my right hand felt weaker throughout the workout.
George wanted to do lunges after this, but I really couldnt and asked to foam roll my back, which we did.
Closed Grip Cable Row Pull - (I forget the weight) - 3 sets of 10 reps (increasing weight each set)
Dumbbell Chest press - 35lbs each arm (1 set of 10 reps), 40lbs (2 sets of 20 reps)
Tricep Extension Machine - 1 set of 10 reps (55lbs), 2 sets of 10 reps (65lbs)
Bicep Bar Curl - 1 set of 10 reps (just bar), 2 sets of 10 reps (bar + 20lbs)
Finished and did another foam roll of back, four point stretch, Hip Cable extension and IT band stretch.
Hip Flexor stretch and IT band stretch
--
Hip Swings - laterally and front/back (1 set of 10 reps each)
Body Weight Squats - 2 sets of 10 reps with focus on squatting onto my heels
Front Squat - (Bar only) - 1 set of 10 reps, + 20lbs, 1 set of 8 reps
Box Front Squat (Bar + 20lbs) - 2 sets of 8 reps, (Bar + 30lbs) - 1 set 8 reps.
After this, my left side lower back was starting to tighten so much. Uncomfortably so.
Power Clean - (Bar) 10 reps, (Bar + 10lbs) 10 reps, (bar + 20lbs), 10 reps. Doing the jumps on the initial lift was pretty awkward. I felt like I was forcing myself to do it rather than it happening naturally. If my back didnt hurt so much, I couldve easily done more. The last weight was doable, but a little sloppy because my right hand felt weaker throughout the workout.
George wanted to do lunges after this, but I really couldnt and asked to foam roll my back, which we did.
Closed Grip Cable Row Pull - (I forget the weight) - 3 sets of 10 reps (increasing weight each set)
Dumbbell Chest press - 35lbs each arm (1 set of 10 reps), 40lbs (2 sets of 20 reps)
Tricep Extension Machine - 1 set of 10 reps (55lbs), 2 sets of 10 reps (65lbs)
Bicep Bar Curl - 1 set of 10 reps (just bar), 2 sets of 10 reps (bar + 20lbs)
Finished and did another foam roll of back, four point stretch, Hip Cable extension and IT band stretch.
Session 37
Back and Hip Flexor stretches
Versa Climber - 300 feet.
Cable Chest Arms extension (22, 23 24lbs) - 10 extensions each side.
Dead Lift - Bar (10 reps), + 90lbs (8 reps), +50lbs (8 reps), +40lbs (6 reps) } total of 225lbs. Did it pretty easily. Most difficult part is my hands hurting. Other than that, was ok.
Bench press - Bar (10 reps), + 50lbs (2 sets 10 reps), +40lbs (2.5reps) --- 135lbs was way too heavy still. Ugh.
Pull Down - 90lbs 10 reps, 100lbs - 10 reps, 120lbs - 8 reps
Goblet Squat - 50lbs - 3 sets, 10 reps.
Plate Drag - 45lbs - dragging it (jogging backwards each way) maybe 25 feet. Then George wanted me to do 10 burpees which I couldn't do...I was so gassed for whatever reason from the goblet squats. So instead, I did 10 jump and jacks at the end of each 25 foot drag
45lbs - 1 set of (25 foot x 2). 3 burpees, then 10 jump and jacks
65lbs - 1 set of (25 x 2). 10 jump and jacks
90lbs - 1 set of (25 x 2). 10 jump and jacks
Was so exhausted after all of this.
Empty Arm Floor Row - Got these pushup rails and got into a plank position. Had to lift these rails to my side without rotating my hips. Basically, like a single arm row but from a pushup position.
3 sets of 15 reps (alternating arms total).
Dead.
Versa Climber - 300 feet.
Cable Chest Arms extension (22, 23 24lbs) - 10 extensions each side.
Dead Lift - Bar (10 reps), + 90lbs (8 reps), +50lbs (8 reps), +40lbs (6 reps) } total of 225lbs. Did it pretty easily. Most difficult part is my hands hurting. Other than that, was ok.
Bench press - Bar (10 reps), + 50lbs (2 sets 10 reps), +40lbs (2.5reps) --- 135lbs was way too heavy still. Ugh.
Pull Down - 90lbs 10 reps, 100lbs - 10 reps, 120lbs - 8 reps
Goblet Squat - 50lbs - 3 sets, 10 reps.
Plate Drag - 45lbs - dragging it (jogging backwards each way) maybe 25 feet. Then George wanted me to do 10 burpees which I couldn't do...I was so gassed for whatever reason from the goblet squats. So instead, I did 10 jump and jacks at the end of each 25 foot drag
45lbs - 1 set of (25 foot x 2). 3 burpees, then 10 jump and jacks
65lbs - 1 set of (25 x 2). 10 jump and jacks
90lbs - 1 set of (25 x 2). 10 jump and jacks
Was so exhausted after all of this.
Empty Arm Floor Row - Got these pushup rails and got into a plank position. Had to lift these rails to my side without rotating my hips. Basically, like a single arm row but from a pushup position.
3 sets of 15 reps (alternating arms total).
Dead.
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