Workout #25 (arms and shoulders w/Bernard)

Note: this workout took place yesterday. I’m just a little slow in getting it up-to-date here.

Bernard had left me a message on Monday to see if I might be able to do my workout one hour later on Tuesday (5 PM rather than 4 PM). Ordinarily, I would, but yesterday I couldn’t because I had to vote. So we started at about 4 PM, as usual. This time I took his advice and instead of just some plain turkey (protein) an hour before the workout, I had a turkey sandwich.


Exercise group 1

  • Hammer strength chest press. 3 sets @50 lbs. 12/12/12
  • Dumb bell bicep curls. 3 sets @ 20 lbs in each arm. 12/12/12. (I started out by trying 30 lbs in each arm. It was okay for my right arm, but forget about it in my left!)
  • Elbow-to-knee crunches. 3 sets. 20/30/30

Exercise group 2

  • Side lifts. 3 sets @ 10 lbs in each hand. 12/12/12
  • Kickbacks. 3 sets (in each arm) @ 20 lbs. 12/12/12
  • Jumping jacks. 3 sets. 40/40/40

Exercise group 3

  • Pectoral fly. 3 sets. 1st @ 40 lbs, 2nd and 3rd @ 50 lbs. 15/12/12
  • Close quarter pushups. 3 sets. 12/12/12
  • Crunches. 3 sets. 30/30/30

Exercise group 4

  • Forward lifts. 3 sets @ 10 lbs in each arm. 12/12/10
  • Bicep curls. 3 sets @ 40 lbs. 12/12/10
  • Core twists. 3 sets @ 10 lbs. 12/12/12

Next session is early Thursday morning. I think I have two sessions left with Bernard and then I am going to be on my own for a while and see how I do.

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.

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