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.