Woprkout #55 (Arms & shoulders w/Bernard)

I had a 4 PM workout scheduled with Bernard yesterday afternoon. The gym seemed unusually empty, but it was a Thursday afternoon and it is still pretty darn cold out and so that might explain some of it. I normally do lower body on Thursday’s but I strained a muscle in my right calf and I wanted to give it another day or two before I started up again.

Group 1                    1st Set      2nd Set      3rd Set
-------                    -------      -------      -------
Hammer strength iso/lat      12/90       12/110       12/120
Bosu bicep curls           12/20LR      12/20LR      12/20LR
Bosu crunches                   25           30           30

Group 2                1st Set      2nd Set      3rd Set
-------                -------      -------      -------
Lat/front raises        15/8LR      12/10LR      12/10LR
Overhead dumb bell ext   16/30        15/30        15/30
Jump rope                   30           52           50

Group 3                1st Set      2nd Set      3rd Set
-------                -------      -------      -------
Reverse flys             15/12        15/12        15/12
Bar bell curls           15/45        12/55        12/55
Leg raises                  30           25           25

My next workout with Bernard is scheduled for next Thursday afternoon, same bat time, same bat channel.

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.