Workout #9 (chest & back)

Up at 4:25 this morning and that made enough of a difference for me to catch the first train after 5 AM. It got me down to the gym about 10 minutes earlier and I didn’t feel as rushed today. Today I focused on chest and back and because I didn’t feel as rushed, I managed to get in a little extra.

Group 1                      1st Set      2nd Set      3rd Set
-------                      -------      -------      -------
Chest press                    12/85        12/85        10/85
Shrugs                         15/20        15/20        15/30
Jumping jacks                     30           30           40

Group 2                      1st Set      2nd Set      3rd Set
-------                      -------      -------      -------
Dumb bell flys                 10/20        12/15        12/20
Leg lifts                         12           12           15
Bench dips                        15           15           20

Group 3                      1st Set      2nd Set      3rd Set
-------                      -------      -------      -------
Seated row machine             12/75        12/75        12/88
Pec fly                        12/45        12/60        12/60
Bosu crunches                   20LR         20LR         25LR

Group 4                      1st Set      2nd Set      3rd Set
-------                      -------      -------      -------
Lat pull                       12/50        12/60        12/70

The last set of chest presses I tried to go for 11 but couldn’t get the bar up and since I didn’t have a spotter today, I had to awkwardly maneuver the bar back onto the stand. I now know that when I reach my limit, without a spotter, it’s not a good idea to try for one more. This morning there was a training wandering around, watching people, and she stopped by while I was working on the seated row machine and gave me a tip about my form that made a big difference; I could feel the change right away.

Next workout is at 6 AM tomorrow morning: cardio and one round of lower body. Our office Christmas party is tomorrow evening, which is why I’m doing my workout in the morning, even though it’s Friday.

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.