Workout #21 (chest and back w/Bernard)

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Well, I made it. I didn’t give in to the feels of laziness and I went to the gym after a very busy day at work. And you know what, I’m glad I did. It just felt good.


Exercise group 1

  • Seated pull-downs. 3 sets @ 62.5 lbs: 12/12/12
  • Chest fly. 3 sets. First set at 10 lbs in each arm. Last 2 @30 lbs in each arm. 12/12/12. And they were tough!
  • Jumping jacks: 3 sets: 40/35/35

Exercise group 2

  • Chest press (free weights). 3 sets @ 40 lbs. 12/12/12
  • Dumbell row. 3 sets in each arm @ 25 lbs. 12/12/12
  • Abdominal cruches. 3 sets: 20/20/20

Exercise group 3

  • Inclined chest press. 3 sets @ 30 lbs: 12/12/12
  • Bar lifts. Squatted in a half-seated position, hold the bar down by the floor, and then life, pulling elbows back while keeping your back straight. 3 sets. 12/12/12
  • Opposite arm to knee crunches. On a half-exercise ball. 3 sets of 20 on each side. I’ve added this to my list of exercises I don’t like because it’s so darn hard.

    Exercise group 4

      Back flex. 3 sets @ 140 lbs. 15/15/15

    Next session is bright and early Thursday morning. I believe I am getting my body fat rechecked then as well.

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