Workout #9 (chest & back)

Up at 4:25 this morning and that made enough of a difference for me to catch the first train after 5 AM. It got me down to the gym about 10 minutes earlier and I didn’t feel as rushed today. Today I focused on chest and back and because I didn’t feel as rushed, I managed to get in a little extra.

Group 1                      1st Set      2nd Set      3rd Set
-------                      -------      -------      -------
Chest press                    12/85        12/85        10/85
Shrugs                         15/20        15/20        15/30
Jumping jacks                     30           30           40

Group 2                      1st Set      2nd Set      3rd Set
-------                      -------      -------      -------
Dumb bell flys                 10/20        12/15        12/20
Leg lifts                         12           12           15
Bench dips                        15           15           20

Group 3                      1st Set      2nd Set      3rd Set
-------                      -------      -------      -------
Seated row machine             12/75        12/75        12/88
Pec fly                        12/45        12/60        12/60
Bosu crunches                   20LR         20LR         25LR

Group 4                      1st Set      2nd Set      3rd Set
-------                      -------      -------      -------
Lat pull                       12/50        12/60        12/70

The last set of chest presses I tried to go for 11 but couldn’t get the bar up and since I didn’t have a spotter today, I had to awkwardly maneuver the bar back onto the stand. I now know that when I reach my limit, without a spotter, it’s not a good idea to try for one more. This morning there was a training wandering around, watching people, and she stopped by while I was working on the seated row machine and gave me a tip about my form that made a big difference; I could feel the change right away.

Next workout is at 6 AM tomorrow morning: cardio and one round of lower body. Our office Christmas party is tomorrow evening, which is why I’m doing my workout in the morning, even though it’s Friday.


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