Session 9

Couldnt go to the gym yesterday because of work late...but today was Session 9 with George.

After a 5 minute warmup on Elliptical, I find him and he says today would be Cardio Hell...which is exactly what it was:
Pre Cardio:
Back Bridges , 1 set 12 reps
Single leg up, alternate leg lift, both legs, n = 10 each, 1 set
Opposite arm/leg kick outs and collapses, n = 10, per side, 2 sets
Supermans, n = 10, 2 sets
Leg curls with exercise ball, n = 10, 1 set

Cardio circuit

Inclined Pushups, n = 20
Sit-down/stand up squats, n = 20
Over the head press with 25lb weight barbell weight, n = 20
Step ups and knee kick, each leg, = 10.

This circuit was repeated 5 times with no breaks between exercises, but 2 minute break between each circuit.

After 2nd circuit, my arms were pretty much dead. So, George lifted up incline to a higher angle, and then the over the head weight was reduced to 20lbs with a normal bar.

Finished all 5 sequences though which he said he was impressed with, but I was out of breath the entire time. He said I need to work on my cardio strength, so he wants me to get in the gym @ planet fitness on weekends to do just at least inclined walks at 3-4mph speed on a steep ramp without holding on.

After the circuit, we did Pulldowns, 10 reps, 3 sets. 3rd set went to 15. All 90lb weight.

Stretched out hip flexors and learned a new chest stretch with foam roller because my shoulders were so tired.

Will be on a roadtrip thru Tuesday, so hopefully can get something done at the hotel gym. Next Friday is session 10, last one of the package, so will have to renew. Also, saw swim lessons on the bulletin board for adults -- something to look into.

Diet this week was pretty good -- no fast food, but 2 nights, I caved and went to the snack machine and bought random chocolates and binged -- felt disgusted after, but pretty mcuh entire week was salad, fruits, and rice/chicken for dinner 2 nights.

Raj