Session 35

Wednesday September 5

Hadn't had a gym session in general (including George) since last Wednesday at 2pm.

I am down 10lbs since I last weight myself (250lbs) which is good! Progress. Slow, but better than gaining weight.

Warmup:
Versa Climber: Fast pace: 50+ ft/min  for 200ft

Session:
Shoulder Press - 27.5lbs dumbells - 3 sets, 10 reps
Sumo Dead Lift with 100lb dumbell on its vertical axis - 3 sets, 15 reps (fast)
Box Squat with bar, 1 set, 12 reps (warmup)
Box squat with 10lbs, 1 set, 10 reps
Box squat with 20lbs and with Mantaray shoulder pads (helped with the pain of the bar on my back) - 2 sets, 8 reps.

Stationary Row Cable Machine - Increasing weights (60, 65, 70lbs) 3 sets, 10 reps. 70lb reps was not proper because I had to use my back more than just my arms.


Bench Press (bar) - 1 set, 12 reps
Bench Press (95lbs) - 1 set, 10 reps
Bench Press (115lbs) - 1 set 8 reps
Bench Press (135lbs) - 2 reps. Couldn't even do the second one. Pretty pathetic.


Chest Press - 90lbs - 1 set, 10 reps, 100lbs, 2 sets 8 reps

Exercise Ball Roll outs - 2 sets, hand far out, 10 reps. Pretty sure I strained my abs on the last 2 reps. Hurt a lot. thats definitely a total body exercise. I can feel all the muscles work on the way back up.

Right after box squats, my lower back was killing me. So tight and uncomfortable. Hung on a bar for a while, and since the next exercise was bench press, it was fine. But during bench press, my hip flexors got so tight and my glutes were cramping, to which George said...GOOD! more squats.

Did a solid post-workout stretch of back, hip flexors, IT bands.

Next session is Friday with George. Tomorrow is Cardio. Hopefully I can do the row machine.

Fun fact. Russell Crowe did 1km in 3:30. Geez.