Back in the Game

Although I didn't make it to Los Cab, we made it to GG Sport 24. I haven't been to 24 in so long, I had to ask Jhonny if the Bella Terra one had these new check-in tools. No longer my card or ID to get in, but it's like a tanning salon (Yes, I fake bake): 10 digit phone number and your index finger. Beautiful.

We started with sauna to elevate our body temperature. It is always so awkward to be in there at peak times, as there are many unsightful things to see in there (Hint: old men swimming need a place to dry off). After that, a simple warm up on elliptical and it was time to hit the weights.

@ the Power Rack:
Squats Warm up with Bar x 10 reps
65lbs x 8 reps
95lbs x 8 reps
95lbs x 8 reps
Superset

Hammer Pulldown Machine
70 lbs x 8 reps
Unilateral
70 lbs x 8 reps
70 lbs x 8 reps
70 lbs x 8 reps

@ Power Rack
Deadlifts
65 lbs x 8 reps
75 lbs x 6 reps
75 lbs x 6 reps
(PS, the last set burned so bad... I definitely was at lactic threshold. My hip flexors and hamstrings are not as strong compared to weight with Squats)
Superset

Hammer Row Machine
90lbs x 8 reps, Unilateral
90lbs x 8 reps, bilateral
90lbs x 8 reps, bilateral
90lbs x 8 reps, bilateral

These supersets were with Jhonny. In order not to waste time switching weights, he kept the same weight but increased his rep range by twice, so in the 15-20 range for cardio.

All the freeweight benches were taken for dumbbells,
So we did the Nautilus Cable Machine

Cables:
Incline Flys, Bilateral
15lbs on each side x 8 reps
15lbs on each side x 8 reps
15lbs on each side x 8 reps


Cables:
Bench Press
15lbs on each side x 8 reps
15lbs on each side x 8 reps
15lbs on each side x 8 reps

Lat Pulldowns (Advanced: Knees on Bosu Ball for stability/core work)
25 lbs on each side x 8 reps
25 lbs on each side x 8 reps
25 lbs on each side x 8 reps
Superset

Bent-over Dumbbell Rows
12 lbs unilaterally x 10 reps
12 lbs unilaterally x 10 reps
12 lbs unilaterally x 10 reps

Agility work cooldown with Hopscotch tape that was on the gym floor :)
Link