Workout #5: Arms and shoulders

I got to the gym in Greenbelt around 9:15 and was worried that it would be really crowded, given the time, but it wasn’t too bad. I didn’t have to wait for any of the equipment. I don’t like the free weight room as much as the one in Pentagon City because the equipment is older and doesn’t appear to be maintained as well, but I made do.

Group 1                      1st Set      2nd Set      3rd Set
-------                      -------      -------      -------
Hammer strength chest press    12/90        12/90         6/90
Dumb bell curls                12/20        12/20        12/20
Crunches                          30           30           40

Group 2                      1st Set      2nd Set      3rd Set
-------                      -------      -------      -------
Side lifts                     12/15        12/15        10/15
Kickbacks                    12/20LR      12/20LR      12/25LR
Mountain climbers                 20           20           30

Group 3                      1st Set      2nd Set      3rd Set
-------                      -------      -------      -------
Pec fly                        12/40        12/55        12/70
Close quarter push-ups            12           12           11
Crunches                          30           30           30

I impressed myself on two counts: first, that I did three sets on the hammer strength at 90 lbs. I’ve never done that much on that machine before. It was tough but I felt like I was pushing myself. Second, I was surprised how easy 40 and 50 lbs felt on the pec fly. When I bumped it up to 70 lbs on the last set, it was tougher, but not as tough as I imagined. That is also a record on that machine for me.

I had planned to do 6 workouts this week, 3 cardio and 3 strength training. I ended up doing 5 workouts (2 cardio and 3 strength) and the only reason I missed one is because I was waiting for Comcast to show up Wednesday evening. I’m pretty pleased with my progress for the first week of this new routine. I feel pretty good.

So at the end of one week, I’m 5 for 6 on workouts. So far this week, I’ve drank 9.6 liters of water (about 2.5 gallons). And my weight is an even 68 kg (150 lbs).


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