Session 25

Thursday, July 19 2012

Had an afternoon session today since I wont be in Allentown on Friday...

Started off with running stairs, alternating with 1x1 sprints and 2x2 sprints - 6 times total.
Lateral Shuffle across a room back and forth 5 times with 5lb medicine ball held out in front
Heels kicking Butt jog across a room 1x
Knees hitting hands outstretched in front jog across a room 1x

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Dead Lift - 90lbs (10 reps), 145lbs (8 reps), 205 (2 x 3 reps).
Box Squats with bar bell over back - 65lbs (10 reps)

Shoulder and upper back tightness occurred so....

Box Squats with Broom stick over & behind the head - 10 reps
Broom stick squats over & behind the head - 2 x 10 reps

Back to Normal Squats with 65lb bar bell over shoulder, except heels elevated by standing on a bar bell weight - 2 x 10 reps

Then the rest of the session was pretty terrible with Drop Sets:

Chest Press Machine - 135lbs 10 reps, 125lbs 10 reps, My biceps were killed after this -- 100lbs - 5 reps, 70lbs, 6 reps. Lots of gaps of time in between the different weights because I couldnt even move the weight at all because of lack of energy in my arms.

Seated Row Weight Machine - 80lbs 10 reps, 75lbs 10 reps, 70lbs 10 reps, 60lbs 15 reps. I managed to get through these a lot better.

Lateral Cable Pulls - 4lb resistance, 3 sets each arm 10 reps each arm

After that, learned some new foam rolling:

Upper Back Foam Roll - hands at chest, knees bent and then roll from lower back upwards by moving your butt downwards.

Then another stretch -- lying flat on floor, knees bent, head, butt, palms all on floor, and moving your arms extended from your sides, all the way above your head (kind of like snow angels). -- this was surprisingly a good stretch for my shoulder blades and lats.

Exhausted, and drenched -- did my hip and quad stretches and finished off my 4th day in a row at the gym with a nice hot shower.

George was impressed that I could do 205lbs on a dead lift -- and with proper form. He wants me to break 300 by September which is ridiculous.

I just want to break 200lb bodyweight right now and have a beach body! ugh!