Workout #22 (Arms & shoulders)

I headed to the gym just after 4 PM (an hour after my 3 PM “snack”) and I was surprised that it was as crowded as it was. Last time I was at the Greenbelt gym on a Saturday afternoon it was pretty empty. After the usual 5 minute warmup, I did an arms and shoulders workout.

Group 1                      1st Set      2nd Set      3rd Set
-------                      -------      -------      -------
Hammer strength chest press    12/90        12/90       12/100
Dumb bell curls                12/20        12/20        10/25
Crunches                          30           30           30

Group 2                      1st Set      2nd Set      3rd Set
-------                      -------      -------      -------
Side lifts                     12/15        12/15        12/15
Kickbacks                    12/35LR      12/35LR      15/35LR
Jumping jacks                     30           30           40

Group 3                      1st Set      2nd Set      3rd Set
-------                      -------      -------      -------
Pec fly                        12/50        12/60        12/60
Close quarter push ups            15           15           20
Bosu crunches                   25LR         25LR         35LR

There are some minor increases throughout the workout, including the 25 lbs dumb bell curls on the last set (although I only did 10 reps); 15 reps on the last set of kickbacks; and 20 close-quarter pushups on the last set. I also did 3 full sets of side lifts at 15 lbs. While it was tough, I felt as though it was getting a little easier, which means maybe my shoulders are getting a little stronger too.

Tomorrow is my free-day, which means this is my last workout in 2006. I did 22 workouts in December and since I started on the 4th, that means I did 22 workouts in 27 days, which isn’t too bad. I’m aiming for 27 workouts in the month of January. My next workout will be Monday, New Year’s Day, but the gym is open and on a regular schedule on Monday so it shouldn’t be a problem.


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