Changing my shirt was probably the hardest thing I've had to do today, post-workout. Hitting arms, but different parts, a second day in a row really put the burn into them.
First up was the Bench Press: 3 x 10 @ 105 pounds. Now, the way it's supposed to work is to do 10 -12 reps in the first two sets and then lift until muscle failure on the third. I struggled so much with the 10th rep on the third set that I knew the next one would fail and probably pin me to the bench. Since I'm the only one there at 4:12 AM, I knew better than to hope the cleaning lady in the women's locker room could help me. So 10 was it. Maybe next time I can get 11 out of my bench press on the last set. :)
The rest as follows:
Incline flyes: 1 x 10 @ 12.5 lbs dumbbells; 1 x 10 @ 15 lbs; 1 x 16 @ 15 lbs
Seated dumbbell press: 3 x 10 @ 15 lbs.
Dumbbell side laterals: 2 x 10 @ 10 lbs; 1 x 7 @ 10 lbs (seriously. weak. shoulders.)
Triceps extension (laying on my back on the bench with dumbbells, not a machine): 1 x 10 @ 12.5 lbs; 1 x 10 @ 15 lbs; 1 x 9 @15 lbs. So close to getting that full 10 on the last set, but couldn't get my arms quite back to starting position, so I didn't count it.
Last night I asked my wife to indulge me and feel my arms when flexed just to see what she thought. I was pleased at her surprised reaction to how solid they're starting to feel after about a month. Now that I'm on a tougher routine for the next 12 weeks, I'm looking forward to the progress again around this time next month.
One last exercise I was supposed to do was Bench Dips. One, I didn't really have a proper place to put my feet other than the floor (no prop up spot around, and I didn't see any aerobic steps) and two, after what I had just done above, trying to make my triceps and shoulders lower and push up my 294 pound frame was honestly asking too much. I'd just end up sitting on the floor and possibly having to pick up an overturned bench behind me for my trouble. I know my limits. Usually.
Tomorrow is an active rest day. So, I'll either spend some time on our little used stationary bike at home, or hit some Kinect cardio exercises on Your Shape, or maybe even break out my Jillian Michaels Fitness Adventure
game. We recently added a new (used) couch to our living room, so workout space in there may be a little tricky.