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.

Published by Jamie Todd Rubin

Jamie Todd Rubin writes fiction and nonfiction for a variety of publications including Analog, Clarkesworld, The Daily Beast, 99U, Daily Science Fiction, Lightspeed, InterGalactic Medicine Show, and several anthologies. He was featured in Lifehacker’s How I Work series. He has been blogging since 2005. By day, he manages software projects and occasionally writes code. He lives in Falls Church, Virginia with his wife and three children. Find him on Twitter at @jamietr.