Body for Life, first day

[avram]

Today is the first day back in a gym since last November, day one of my free tryout at Gold Coast, runs through Friday.

• Weight: 272
• Chest (Dumbbell Bench Press, Dumbbell Flyes for last set):
  • 12 reps with pair of 15-lb weights. Effort: 5
  • 10 reps with pair of 15-lb weights. Effort: 5
  • 8 reps with pair of 20-lb weights. Effort: 7
  • 6 reps with pair of 25-lb weights. Effort: 8
  • 12 reps with pair of 20-lb weights. Effort: 9
  • 12 reps with pair of 15-lb weights. Effort: 10
• Shoulders (Seated Dumbbell Press, Side Raises for last set):
  • 12 reps with pair of 10-lb weights. Effort: 5
  • 10 reps with pair of 10-lb weights. Effort: 5
  • 8 reps with pair of 12-lb weights. Effort: 6
  • 6 reps with pair of 15-lb weights. Effort: 7
  • 12 reps with pair of 12-lb weights. Effort: 8
  • 12 reps with pair of 8-lb weights. Effort: 9
• Back (One-Arm Dumbbell Rows, Dumbbell Pullovers for last set):
  • 12 reps with 10-lb weight. Effort: 5
  • 10 reps with 12-lb weight. Effort: 6
  • 8 reps with 15-lb weight. Effort: 7
  • 6 reps with 20-lb weight. Effort: 8
  • 12 reps with 15-lb weight. Effort: 9
  • 12 reps with 15-lb weight. Effort: 9
• Triceps (Seated Dumbbell Extensions, Lying Triceps Extensions for last set):
  • 12 reps with pair of 10-lb weights. Effort: 5
  • 10 reps with pair of 12-lb weights. Effort: 6
  • 8 reps with pair of 15-lb weights. Effort: 7
  • 6 reps with pair of 20-lb weights. Effort: 8
  • 12 reps with pair of 15-lb weights. Effort: 9
  • 5 reps with pair of 8-lb weights. Effort: 9
• Biceps (Seated Dumbbell Curls, Standing for last set):
  • 12 reps with pair of 10-lb weights. Effort: 5
  • 10 reps with pair of 12-lb weights. Effort: 6
  • 8 reps with pair of 15-lb weights. Effort: 7
  • 6 reps with pair of 20-lb weights. Effort: 8
  • 12 reps with pair of 15-lb weights. Effort: 9
  • 12 reps with pair of 12-lb weights. Effort: 10
• Total time: 52 minutes

Notes for next time: Use a lighter weight on that final triceps set. Two level-10 sets in one workout is pretty good!

My arms feel about as exhausted after this 50-minutes workout as they used to after the full three-hour Hot Point workout I was doing last August. (Hot Point covered my whole body, and included some cardio.)