Workout #34 (arms and shoulders)

This morning was the first time in a while that I did a full strength workout by myself. I decided that I much prefer doing these workouts in the morning than in the evenings and so I was up at 4:30 AM, had a good breakfast (cereal and milk, toast and orange juice) and then headed in for the workout.


Exercise group 1

  • Hammer strength iso-lat press. 3 sets (@50, 70, 70 lbs). 12/12/12
  • Dumb bell bicep curls. 3 sets @ 20 lbs in each arm. 12/12/12
  • Elbow-to-knee crunches. 3 sets. 20/20/25

Exercise group 2

  • Side lifts. 3 sets (@15, 15, 10 lbs). 12/12/12
  • Kickbacks. 3 sets in each arm @ 20 lbs. 12/12/12
  • Jumping jacks. 3 sets. 30/30/40

Exercise group 3

  • Pectoral fly. 3 sets (@50, 60, 45 lbs). 12/12/12
  • Close quarter push-ups. 3 sets. 12/12/12
  • Crunches. 3 sets. 30/30/30

Exercise group 4

  • Forward lifts. 2 sets @ 10 lbs. 12/12
  • Arm curls. 2 sets (@60, 40 lbs). 12/12

I was surprised by how I was able to do all sets of the dumb bell curls without too much of a problem, even at 20 lbs in each arm. I felt equally good about the close-quarter push ups. It was cold when I left the gym, but it felt so good to get out into that cold, fresh air after the workout. I really like the mornings better than the evenings.

My next workout is with Bernard on Thursday at 4 PM.

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.