George left me some "gymwork" to do today, so I did that. It weirdly wasn't bad. I think on Monday (Session 3), I was burned out because of the stairs, because throughout the workout, I was struggling to catch my breath and my feet were throbbing (I think I need new shoes)....Mark let's go shopping Saturday.
Anyhow, the homework was basically a repeat of Monday's session, except I'm doing it alone, and there were 2 new things added:
Pre-stretches of Hip, quads on Foam Roller
--
1 mile elliptical run, resistance of 8
Goblet Squats, 25lb dumbbell, 3 sets, 10 reps
Seated Leg Curl, 65lbs, 3 sets, 10 reps
Inclined Chest Press, 50lbs, 3 sets 10 reps
Lateral Squats, 2 sets, 20 reps (my left hip really hurts when I did this)
Closed Grip Lat Pulldown, 85lbs, 3 sets, 10 reps
--
(the following 3 were done in a circuit fashion)
Shoulder Press, 2 dumbbells (15lbs/ea), 3 sets, 10 reps
Bicep Curl with Rope, 25lbs, 3 sets 12 reps
Tricep Extension with Rope, 25lbs, 3 sets, 12 reps
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Then the painful 30 second elbow Planks (3 sets)
and Supermans...3 sets, 10 reps.
My arms were pretty tired, but didn't feel nausceous or anything. I'm questioning whether I took too much time between sets per exercise. I dont think I did, but I think the entire workout took me maybe 40 minutes (excluding the warmup)
Also, I would like to know my better half's thoughts on George's apparently philosophy of doing 10 reps per set, whereas Chris always said (cant find it on his website), but try and do between 12-15 per set.
Will have to ask George this on Friday.
I don't think there's that much difference between 10 reps and 12 reps. 15 would definitely build more muscular endurance than 10, and I would assume the more reps one does, the longer time you spend exercising, and maybe results in a couple more calories burned, but I don't think that many. This is a pretty interesting article from a guy I've read and respect. http://www.gain-weight-muscle-fast.com/rep-ranges.html
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