Well, it was time for my 2nd attempt at the upper body workouts. I think that I remembered all of Rick’s form advice. Jason met up with me, very impressed that I was interested in working out after the marathon (which was cool), and we hit the gym. Started out with twenty minutes on the elliptical. I was very slow to start with, but got looser with repetition and stretching. Then it was time for the weights. Again, 10-12 reps in a set.

Bench press: 3 sets, 30 lbs (105 lbs total)
Incline press: 2 sets, 20 lbs (85 lbs total) (+10 from last week)
Dumbell press: 2 sets, 30 lbs (60 lbs total)
Inline dumbell press: 2 sets, 30 lbs (60 lbs total) (+10)
Seated flies: 2 sets, 80 lbs (+10)

I needed a little assist on the 2nd set of the incline press, and the last couple of hits on the seated flies, but that was all. It felt much stronger than last time, even though I increased the weight in some places. This is a Good Thing. I don’t recall ever feeling this noticably stronger after just one workout before.

Medial shoulder raise: 3 sets, 10 lbs (20 lbs total)
Hammer Strength shoulder press: 2 sets, 30 lbs (60 lbs total) (+10)
Dumbell shoulder press: 2 sets, 20 lbs (40 lbs total) (+5)
Anterior shoulder raise: 2 sets, 12.5 lbs (25 lbs total) (+5)

That was good - again, better than last week with more weight. I guess I should add even more weight next week?

Tricep pulldowns - V grip: 3 sets, 80 lbs (+5)
Tricep pulldowns - rope: 2 sets, 45 lbs (+5)
Tricep kickbacks - rope: 2 sets, 20 lbs (+10)

I didn’t reach tricep failure this time like I did last week. In fact, I didn’t reach true failure on any muscle group. I’m also not sure that my form on the tricep kickbacks was completely correct. Either way, it was a great workout. We finished with the 5×20 crunch series, and some back stretches, then called it a day.

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