I went to the gym yesterday for the first time in over a week, because I had gotten a cold from my brother which completely shut me down. After getting warmed up, I started with the bench press and row machine, doing 3 sets of ten reps at 105 pounds on the bench press. Then 3 sets of row machine at 45, then 65 pounds, mixing in sets of 5 pull-ups. Moving to biceps, I did 10 reps at 55 pounds on bar curls. With triceps I did pull-downs at 80, 85, 90, and 95 pounds all at least 10 reps, nice and smooth. As all this was going on I would mix in sets of 20 exercise ball crunches and oblique crunches. After finishing my upper body with forearm twists and push-ups, I moved over to do my core work. 3 sets of, in order, 20 exercise ball crunches, 1 minute 30 second planks, 20 Romanian twists, 12 leg raised crunches, 12 up and twist crunches, and 20 oblique crunches. All this lasted an hour-and-a-half at which point I went home and had my protein shake.
Just a normal upper-body day for me in a long, 5 month stretch of winter. Now onto lower-body for today.
