Been slacking off on blogging -- partially because it was a busy week at work...but still no excuses.
Going to try to remember session 7's stuff (which was on Monday, 4/2), but I'll start backwards since session 8 was yesterday (Thursday, 4/5)
Session 8
5 minute warmup on elliptical, resistance 10
Running up stairs, 2 sets
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Track was open, so we went up there to do some stuff
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This was also the area that the elusive basketball court is!
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There is a 1/7 mile track with sprint lines drawn in areas (dont know distance between lines)
Jog between 1st and 3rd line -- back and forth (x 3)
Jog between and 1st and 3rd line -- but jumping off of either left/right/both legs when George yells (x 3)
Running sideways between first and third lines back and forth (x 3)
Jog to first line - sprint to third line, then reverse (x3)
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"Now, you're warmed up"
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Leg swings (each leg) 10 reps 1 set
Lateral leg swing (going for full range of motion, 10 reps 1 set
Goblet Squat with 20lb weight, 10 reps, 3 sets
Standing Shoulder press with same 20lb weight, 8 reps, 3 sets
Inclined pushups on barbell, 8 reps, 3 sets
Stepping over lowered barbell (2 feet off the ground), left and right sides, 20 reps, 3 sets
Mountain climber, 20 reps, 3 sets (brutal)
Elbow planks, 6 sets, 20 seconds each (so really, 3 sets at 40 seconds).
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I could not catch my breath up to 5 minutes after the workout, and I was stammering for air during the planks. We also discovered after Session 7 that I have a really bad strength deficiency in my left shoulder. George also said core stability needs to go way up, as well lung capacity. My body is a mess.
Session 7 (memory is a little hazy)
10 minute warmup on Elliptical, resistance 9
Walking up/down stairs, 6 sets
(We did something here before bench press -- forgot what it was)
Bench Press, 3 sets, 8 reps, I forget the weight, but the last set, I couldnt finish....just didnt have strength.
Shoulder Press Machine, 3 sets, 8 reps. Left shoulder would not go up
Dead Lift - 6 sets, 10 reps. Each set, the weight went up. I think the last set, weight was at 150lbs.
--Lower back really got tight after dead lifts---
Pulling a rope (with resistance on it) while standing sideways, 3 sets, 10 reps (left and right side seperately)
Versa Climber, medium resistance, maintaining 45fpm strides, George pushed me to 250feet. Water break at 100feet. My HR was way high and I had to walk around for a while after to calm down. That was the end of that session.
2 more sessions before I have to renew my personal training pack. I get along well with George and I've grown accustomed to the routine.
Some things that concern me since starting this new round of fitness training:
-Shocking weakness in my left arm / shoulder
-Way decreased core strength (I'm pretty sure it was good with Chris...but maybe between the 1 year time off, it regressed?)
-I feel im not losing weight -- During weekdays, I havent cut corners, and have eaten healthy -- worked on increasing protein intake by means of chicken, Muscle Milk drinks, and protein shakes. Maybe I need to step it up. I should feel lighter during my workouts, but the f*cking stairs kill me each session. Ugh.
Raj
Even though we've talked about this elsewhere, try to temper your weight loss expectations by remembering that it takes about 3500 calories to tilt the scale either way. So over time a 3500 deficit will cause a pound of weight loss and a 3500 surplus will result in a pound of weight gain. I'm definitely simplifying a shit ton of science, and whether or not your pounds lost or gained are more fat or more muscle will depend on diet and exercise, but 3500 is still the magic number.
ReplyDeleteFor perspective, that means to lose one pound in a week will require an average deficit of 500 each day.