Session 32

Monday, August 20th

Warmup:
Back stretches with foam roller both with foam roller horizontal and vertical (along whole spine)

Goblet Squats - 40lbs - 3 sets, 15 reps
Arnold Dumbell Curls - 20lbs, 3 sets, 12 reps.
RDLs - 27.5lbs dumbell each arm - 3 sets, 10 reps.
Single Arm Dumbbell Press on Flat Bench - 35lbs, 3 sets, 10 reps each arm - my alternate hip flexors were firing so much when I did this...and George said it was due to lack of core strength =(

(No break up to that point, all one after another --- was fairly out of breath)

Single Leg Incline Leg Press - no weights (80lbs machine resistance), 1 set, 15 reps each leg
Dual Leg Incline Leg Press - +45 - 2 sets, 15 reps
Single arm Kneeling Cable Row - 40lbs - 3 sets, 10 reps each arm
Tricep Extension Machine- 80lbs - 3 sets, 10 reps
Dumbell Curls - 25lbs - 2 sets, 8 reps each arm, alternating. 30lbs 1 set, 8 reps each arm.

Full set of stretches:

Foam rolled: Back, quads, IT bands
Stretched legs with bands (30 seconds)
Four point stretch (30 sec)
IT Band stretch on wall (30 sec)
Pidgeon stretch each leg (30 seconds)