Workout #17 (Chest and back w/Bernard)

Having had a good night’s sleep last night, I felt good the beginning of the workout today, but as is usual for me at this point with a chest workout, my upper body began to feel like putty two-thirds of the way through.


Exercise group 1:

  • Chest press with free weights: one 25 lbs dumbbell in each hand. 3 sets: 12/12/12
  • Pulldowns. 3 sets @ 65 lbs: 12/12/12
  • Crunches. 3 sets: 25/30/35

Exercise group 2:

  • Pectoral fly: 3 sets @ 60 lbs: 12/12/12
  • Seated row pull: 3 sets @ 60 lbs: 12/12/12
  • Jump rope: 3 sets: 40/50/50

Exercise group 3:

  • Inclined chest press: 3 sets: 1 set of 12 @ 95 lbs; 2nd set of 10 @ 65 lbs; 3rd set of 12 @ 65 lbs (and I could barely finish the last set; this is where the puttiness begins)
  • Shrugs: holding a 45 lbs dumbbell in each hand, hands at your side, shrug your shoulders without moving your neck. 3 sets: 12/12/12
  • Abdominal crunches: 3 sets 25/30/35

Exercise group 4:

  • “Hammer strength” seated chest press. Using a “hammer strength” machine, where the weights on each side are independent. 3 sets @ 35 lbs in each arm: 12/12/10
  • Dead lifts: 3 sets @45 lbs: 15/15/15

The next session with Bernard is Thursday at 4 PM. Tomorrow is a cardio/abs day for me.