Upper-body workout

[avram]

Fell off the wagon yesterday — fried chicken, spice drops, ice cream, a peanut-butter and jelly sandwich. Gotta behave the rest of the week.

• Weight: 272.5
• Bench press:
  • 15 reps with pair of 15-lb weights. (Actually did 16 reps by accident.)
  • 15 reps with pair of 18-lb weights.
  • 15 reps with pair of 21-lb weights.
  • Doorway stretch after each set.
• Upright row:
  • 15 reps with pair of 12-lb weights.
  • 15 reps with pair of 15-lb weights.
  • 15 reps with pair of 18-lb weights.
  • Side deltoid stretch after each set.
• One-arm row:
  • 15 reps with 15-lb weight.
  • 15 reps with 15-lb weight.
  • 15 reps with 18-lb weight.
  • Fixed bar back stretch after each set.
• One-arm triceps extension:
  • 15 reps with 9-lb weight.
  • 15 reps with 9-lb weight.
  • 15 reps with 12-lb weight.
  • Overhead stretch after each set.
• Biceps curl:
  • 15 reps with pair of 15-lb weights.
  • 15 reps with pair of 15-lb weights.
  • 10 reps with pair of 18-lb weights.
  • Doorway stretch after each set.

My form was off on the biceps curls with my left arm in the last two sets; it was last time too. I’m shifting my elbow, relying on momentum to get the weight up. Next time: 15 with 15, then 10 with 18, then see how many I can do with the 21-lb weights.