Workout #32 (Arms & shoulders w/Bernard)

Up at 4:30 AM and into the gym by 5:55. I did my warm up and then Bernard and I got started on an arms & shoulders workout.

Group 1                1st Set      2nd Set      3rd Set
-------                -------      -------      -------
Seated shoulder press  12/25LR      10/25LR      10/25LR
Lateral raises         12/10LR      10/10LR      10/10LR
Crunches                    30           30           30

Group 2                1st Set      2nd Set      3rd Set
-------                -------      -------      -------
Reverse fly            12/10LR      12/10LR      10/10LR
Forward raises         12/10LR      12/10LR      12/10LR

Group 3                1st Set      2nd Set      3rd Set
-------                -------      -------      -------
Pulldown                 12/30        12/30        12/30
Bicep curl               15/30        12/40        12/40
Jumping jacks               30           40           40

Group 4                1st Set      2nd Set      3rd Set
-------                -------      -------      -------
Bosu crunches             30LR         30LR         30LR

Even though the weights were low, this was still a tough workout because we did everything close together and at a fast pace so muscle fatigue set in pretty quickly. I was surprised on the shoulder press that my right side felt weaker than my left; usually it is the other way around. I’m doing arm and shoulder workouts once a week, like everything else, but I think maybe I’m mixing in a little too much chest and back with these workouts and not focusing enough on arms and shoulders. This was a good arm/shoulder workout and I’ll use this as a reference in the future, making sure to mix in more of these kinds of things.

Cardio tomorrow morning. My next workout with Bernard is next Thursday afternoon.

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.