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.
Wednesday, November 28, 2012
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!
Session 44
Session 43 was done on Oct 22nd, but I never had a chance to blog about it.... so I forgot what was done.
I had session 44 on Wednesday, October 31st right after all the Hurricane Sandy madness..
It was probably the worst session in the history of gymming:
Session 44:
All I had to eat that day (granted, I woke up late, ~11am) was my protein/fruit/veggie shake and then an hour before (BIG mistake), a Banana, ~5pm.
Warmup:
Row Machine - don't know what resistance it was at - 700m in 2 minutes. I was able to do it at an incredible pace George said...but it was all down hill from there.
High Speed Dead-Lifts: Bar+90- 10 reps, +50lbs, 8 reps, +20, 6 reps x 2.
Then I had to sit down, because I couldn't catch my breath and felt nauseated. The next exercise in queue was Push press with the bar. It took me 5 minutes before I could do it. I did 1 rep finally, and then had to run to the bathroom.
Vomit x 1
Then we skipped push press and then went to Single Arm Row with a 60lb weight. - 15 reps each arm, 2
sets
Then we went over to Lateral Raises and just from the exhaustion of the single arm row....I had to run to the bathroom again...
After that, George jsut called it and he was seriously concerned at wtf happened.
I went out in the hallway and just sat there with a gatorade I bought for about 20 minutes trying to catch my breath and not puke. It was really bad. I think the culprit was the combination of not eating enough + intense Row "pre" workout.
I had session 44 on Wednesday, October 31st right after all the Hurricane Sandy madness..
It was probably the worst session in the history of gymming:
Session 44:
All I had to eat that day (granted, I woke up late, ~11am) was my protein/fruit/veggie shake and then an hour before (BIG mistake), a Banana, ~5pm.
Warmup:
Row Machine - don't know what resistance it was at - 700m in 2 minutes. I was able to do it at an incredible pace George said...but it was all down hill from there.
High Speed Dead-Lifts: Bar+90- 10 reps, +50lbs, 8 reps, +20, 6 reps x 2.
Then I had to sit down, because I couldn't catch my breath and felt nauseated. The next exercise in queue was Push press with the bar. It took me 5 minutes before I could do it. I did 1 rep finally, and then had to run to the bathroom.
Vomit x 1
Then we skipped push press and then went to Single Arm Row with a 60lb weight. - 15 reps each arm, 2
sets
Then we went over to Lateral Raises and just from the exhaustion of the single arm row....I had to run to the bathroom again...
After that, George jsut called it and he was seriously concerned at wtf happened.
I went out in the hallway and just sat there with a gatorade I bought for about 20 minutes trying to catch my breath and not puke. It was really bad. I think the culprit was the combination of not eating enough + intense Row "pre" workout.
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