Workout #21 (chest and back w/Bernard)

Well, I made it. I didn’t give in to the feels of laziness and I went to the gym after a very busy day at work. And you know what, I’m glad I did. It just felt good.


Exercise group 1

  • Seated pull-downs. 3 sets @ 62.5 lbs: 12/12/12
  • Chest fly. 3 sets. First set at 10 lbs in each arm. Last 2 @30 lbs in each arm. 12/12/12. And they were tough!
  • Jumping jacks: 3 sets: 40/35/35

Exercise group 2

  • Chest press (free weights). 3 sets @ 40 lbs. 12/12/12
  • Dumbell row. 3 sets in each arm @ 25 lbs. 12/12/12
  • Abdominal cruches. 3 sets: 20/20/20

Exercise group 3

  • Inclined chest press. 3 sets @ 30 lbs: 12/12/12
  • Bar lifts. Squatted in a half-seated position, hold the bar down by the floor, and then life, pulling elbows back while keeping your back straight. 3 sets. 12/12/12
  • Opposite arm to knee crunches. On a half-exercise ball. 3 sets of 20 on each side. I’ve added this to my list of exercises I don’t like because it’s so darn hard.

    Exercise group 4

      Back flex. 3 sets @ 140 lbs. 15/15/15

    Next session is bright and early Thursday morning. I believe I am getting my body fat rechecked then as well.

  • 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.