Workout #71 (Arms & shoulders)

I headed to the NYSC with Jason this morning at about 8:30, determined to get in a workout and determined to work out some of this cold. I did my usual 5 minute workout and then headed to the free weight room to do my workout.

Group 1                    1st Set      2nd Set      3rd Set
-------                    -------      -------      -------
Seated shoulder press      12/25LR      12/25LR      12/30LR
Lat raises                 12/15LR      12/15LR      12/15LR
Crunches                        30           30           30

Group 2                    1st Set      2nd Set      3rd Set
-------                    -------      -------      -------
Reverse flys               12/15LR      12/15LR      12/15LR
Front raises               12/20LR      12/20LR      12/20LR
Overhead dumb bell ext       12/35        12/35        12/35

Group 3                    1st Set      2nd Set      3rd Set
-------                    -------      -------      -------
Kickbacks                  12/35LR      12/35LR      15/35LR
Shrugs                       12/90        15/90        15/90
Leg lifts                       12           12          20*

I felt good after my workout. I’m glad I got it in. I was particularly pleased that on my third set of shoulder presses, I did a total of 60 lbs. That’s the most that I’ve ever done. Also on the last set of leg lifts, I substituted some knee-ins for leg lifts.

Tomorrow is my free day, which is probably a good thing. Next workout is cardio on Monday morning.

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.