Workout #23 (arms and chest w/Bernard)

I woke up this morning wondering how I could get out of my workout today and for a while, I thought I was going to call Bernard or run into the gym to see if I could find him in the morning and reschedule my workout. But I stuck with it, knowing that I’m at a phase where it’s going to take some additional will power to get through without giving up. So I went to my 4 PM session as scheduled.


Exercise group 1

  • Dumbbell press. 3 sets @ 35 lbs in each arm. 12/12/12.
  • Bicep curls. 3 sets @ 50 lbs. 12/12/12
  • Jumping jacks. 3 sets. 40/40/50

Exercise group 2

  • Inclinded chest press. 3 sets @ 55 lbs. 12/12/12
  • Alternating bicep curls. 3 sets @ 15 lbs in each arm. 12/12/12
  • Jump rope. 3 sets. 40/40/50

Exercise group 3

  • Pectoral fly. 3 sets @ 30/15/60 lbs. 12/12/12
  • Abdominal crunches. 3 sets. 20/25/30
  • Kickbacks (delts). 3 sets in each arm @ 15 lbs. 15/15/15

Exercise group 4

  • Declined chest press. 3 sets @ 55 lbs. 12/12/12
  • Delt-squats. 3 sets. 20/12/12
  • Leg lifts. 3 sets. 20/20/20

My arms felt like putty when the session was over. The next session is Thursday afternoon.

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.

%d bloggers like this: