Workout #11 (Arms and shoulders)

I got to the gym around 4:15 this afternoon and it was pretty empty. Even the weight room was empty, which was nice for a change (especially in that weight room, which isn’t nearly as nice as the one that I usually go to by work). I had a pretty good workout, but some soreness in my right rotator cuff didn’t allow me to complete the 4th group (I don’t usually get to the 4th group and when I do, I consider it a bonus, so this isn’t a big deal. Also, my rotator cuff is fine now.)

Group 1                      1st Set      2nd Set      3rd Set
-------                      -------      -------      -------
Hammer strength chest press    12/90        12/90       11/100
Dumb bell curls                12/20        12/20        12/20
Crunches                          30           30           35

Group 2                      1st Set      2nd Set      3rd Set
-------                      -------      -------      -------
Side lifts                     12/15        11/15        10/20
Kickbacks                    12/30LR      12/30LR      12/30LR
Jumping jacks                     30           30           40

Group 3                      1st Set      2nd Set      3rd Set
-------                      -------      -------      -------
Pec fly                        12/50        10/60        12/50
Close quarter push ups            12           12           12
Bosu crunches                   20LR         20LR         30LR

Group 4                      1st Set      2nd Set      3rd Set
-------                      -------      -------      -------
Dips (body)                       11            9          N/A
Exercise ball crunches            20           20          N/A
Pull ups                           4          N/A          N/A

This completes 6 workouts this week! Tomorrow is my “off” day. I’ve also managed to stick to the meal plan for the entire week. No carbs for the last two meals of the day, at least a liter of water a day (often twice that much). Even today, I’ve already had the first four of my meals, and have one more to go in another hour and a half or so. I feel pretty good about myself.

My next workout is cardio, on Monday morning. That’s right: I’m sticking to the morning routine because I like it much better than going to the gym after work.

About 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 Arlington, Virginia with his wife and three children. Find him on Twitter at @jamietr.