Workout #24 (lower body w/Bernard)

Today was a lower body workout. I turned in my meal log and was mildly chastised for my bad eating on Sunday, when I spent the afternoon with AJ. Other than that, the meal log looks good.


Exercise group 1

  • Angled leg press. 3 sets @ 90 lbs for the first and 140 for the last two. 15/12/12
  • Walking lunges. 15 lbs weights in each hand. 3 sets of about 24 “steps” each. After this I began to feel some tightness (not pain, just tightness) in my left hamstring. I stretched it out frequently thereafter.
  • Jumping jacks. 3 sets. 30/40/40

Exercise group 2

  • Smith machine squats. 3 sets @ 50 lbs. 12/12/12
  • Exercise ball crunches. 3 sets. 25/30/35. For the first time, crunches are beginning to seem easier
  • Jump rope. 3 sets. 30/40/50

Exercise group 3

  • Seated leg curls. 3 sets @ 60 lbs. 12/15/15
  • Seated leg extensions 3 sets @ 70 lbs. 12/12/12
  • Bar twists. Holding a bar on your shoulder and keeping your hips still, you twist to the left, and then to the right. 2 sets. 20/20/20

Exercise group 4

  • Calf lifts. 3 sets @ 120 lbs! 15/12/12. After the last set, my legs felt like they were on Jupiter. I could barely lift them from the ground.
  • Super crunch 1000. 3 sets. 25/25/25. I hate this machine.
  • Jump rope. 3 sets. 30/40/50

After the workout, Bernard stretched me out really well, and that helped loosen up some of the tightness in my left hamstring. Two sessions with Bernard next week: Tuesday at 4 PM and Thursday at 6 AM.

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: