I took a month off the gym due to some problems, but im back at it but with some bad news. My trainer Nelson is leaving and is only working Saturdays so today was his last day as my trainer.. As a welcome back "gift" he put me through hell. There were no breaks only when I needed them the first hour he just made me work on cardio like jumping jacks, push-ups, running a course of 2 miles, and sit- ups. The second hour we worked on working out the core (abs), endurance, and cardio. First thing he made me do was work out my upper body like my chest and arms. He had my using battling ropes which is one long heavy rope that works your arm and chest by moving them nonstop for as much as you can. After he killed my arms we practiced memorization, and cardio. I put on the boxing gloves and from there we did some drills that consisted of using my memory and timing. I stimulated four 3 minute rounds and after each round he made me plank, and throw a 12 pound ball to him 15 times, that made my arms and core tired. After these 2 hours I said my last good-byes to him and got a new trainer named Octavio. 
Trainer Nelson 2 hours 02/18/14