Day 54

UPPER BODY WORKOUT.

Why this is named anything other then last weeks class (Upper Body Endurance) is BEYOND me. I think that my arms are shaking and more sore from this class!!

Warm up with one long run, which I found out today is a half mile. Apparently the short run is only one quarter mile.

Had a partner, grabbed a bar (yes, the chest press free weights bar. We had 5lbs on each side, I think that made the total weight at 20lbs. Who knows! Anywhoo...3 sets of 10 curls. If the first set was 'easy' (meaning that if I didn't need the support of my partner) then we were to add weight. Awesome. Ended up doing a fourth because we 'looked like we needed something to do'...so I learned NEVER MAKE EYE CONTACT WITH TRAINER.

One set of 30 pushups, holding for a ten count at every 10.

Move to the gym ball. Same bar. No weights on it, just bar. "Skull Crusher's" again except with the bar and not dumbbells. Lay on gym ball where it is only supporting your head and neck, partly shoulders. Keep your body straight like a table, hold the bar in your hands about your head and only lift and drop them at the elbow. 3 sets of 12.

One set of 30 pushups, holding only at the 30 for a ten count.

Pull up bar. It was a bit easier then 'normal' pull ups. These bars are only about 3 feet off the ground. Lay as if you are in a reverse push up position. 3 sets of 10. I could barely do five!! Your partner is there to support your back if you need help. I needed help...lots of help!!!

One set of 30 pushups, holding for a ten count at every 10.

Grabbed 15lb dumbbells, holding above your head, shoulder lifts. 3 sets of 10...if easy, go up in weight EVERY set. DAMN IT!!! My partner made eye contact with trainer and we were on to a fourth set.

One set of straight pushups, 30.

Took a 25lb dumbbell, one knee and one hand on bench, lift your arm upwards as high as you can. Yet again, 4 sets of 10, instead of the 3 that were asked of us. Grrr.

Moved over to the bench press. 3 sets of 10. We had 10lbs on each side.

Then came the nasty part. Grabbed a step and two 15lb dumbbells. With a dumbbell in each hand, curl just the right arm 7 times, then just the left 7 times, then both together 7 times. Move straight into a shoulder lift. While lifting just the right arm 7 times, the left is bent in the air holding...switch to the left arm 7 times, then both together 7 times. Using the step, bar dips, set of 21. Then into pushups...regular push ups 7 times, hands facing outward and spread out 7 times, and hands close together elbows facing your waist 7 times. Do all of this THREE times.

Done. I will have you know, it was hard to drive home and hard to type this in!!!!!