Sessions 10....and 11

Didn't have time to blog over the weekend, so I'll start with Session 11 which was tonight's:

Session 11:


Got a little late to the gym:

5 minute warmup on ellipical -- resistance 10
Inclined chest press -- 3 sets, 12 reps, 10 reps, 8 reps -- all incrementing weights
Row machine - alternating arms -- 3 sets, 20 reps each, incrementing weights per set
Shoulder Press, 3 sets, 10 reps, 22.5lbs each arm
2 foot step ups, single leg, 3 sets, 10 reps/each leg
Wide grip dead lift, 90lb weight + bar, 3 sets, 10 reps
Outward arm raises with weight, 10lbs, 8lbs, 5lbs, 2lbs, 12 reps each weight.
Resisting George's arms while trying to lift both my arms was also one set
Bent knee bridges, 3 sets, 10 reps
Versa Climber, 300 feet

Session 10
10 minutes on elliptical, 1 mile, resistance 9
Leg kicks, single leg, 1 set, 10 reps each leg
Lateral leg swings, single leg, 10 reps each leg
X Band Walks, 3 sets, 20 steps each set
Inclined Chest Press, 3 sets, 8 reps, 30, 35, 40lb weights each set increased.
Inverted Dead Lift, 3 sets, 10 reps -- forget the weights

Cool New Exercise --
Tractor Tire flips.

Flip 250lb tractor tire six times, 3 sets, in between each set, jog 100 yards total
Flip 250lb x1, run 10 yard suicide, run back flip tire, run 20 yards -- do this for 50 yards. Just 1 set

Was very reminiscent of this commercial: http://www.youtube.com/watch?v=SpQcB7nYJ7U

Then, since we were in the athletic training area, we stayed and did Wall Ball Swings http://www.youtube.com/watch?v=SanhWXSfq20, 1 set, 20 reps. I was gassed after the whole tire/suicides, and George pointed out I started having asthma, so we stopped and then went back inside

Elbow Plank, 4 sets, 30 second each set.

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