Workout #37 (Arms & shoulders)

I did my first full strength training workout in a week this afternoon. I had a big breakfast at about 10 AM (eggs, bacon, hash browns, pancakes) and headed to the gym at about 11:30. Surprisingly, the gym in Greenbelt was packed. I couldn’t even warm up on an elliptical machine because they were all in use, so I warmed up on a tread mill. The weight room was busy too, but it emptied out pretty quickly around noon and except for the elliptical, none of this interfered with my workout.

Group 1                1st Set      2nd Set      3rd Set
-------                -------      -------      -------
Seated shoulder press  15/20LR      12/25LR      12/25LR
Lateral raises         12/15LR      12/15LR      10/15LR
Leg lifts                   15           15           15

Group 2                1st Set      2nd Set      3rd Set
-------                -------      -------      -------
Reverse fly            12/15LR      12/15LR      12/15LR
Forward raises         12/15LR      12/15LR      12/20LR
Crunches                    30           35           40

Group 3                1st Set      2nd Set      3rd Set
-------                -------      -------      -------
Shrugs                   12/70        15/70        15/70
Kickbacks              12/35LR      15/35LR      15/35LR
Push ups (CQ)               15           20           25

The whole workout felt good and I even started a 4th group, but I wanted to get back home because I had a lot of chores to do and I wanted to get back to work on the book database. Tomorrow is my off day and then cardio on Monday.

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.