Session 9?

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.

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.

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.