Workout Summary: 6.19.17

Today was the first day with my new trainer: Lana. She’s super positive, super motivational, and wants to continue my current program while making small adjustments and teaching me new things. Sweet!

It was a push day and, man, I feel phenomenal! The great thing about working with different trainers is that you get to learn so many different ways to do things. Then, later on, you can cobble together what works best for you. Each trainer has their own focuses and their own way of doing things.

Lana was super diligent about making sure my core was stable through all my exercises today. I never had to move down in weight and I did my military press without a back-board seat. Pretty impressive!

Here’s the rundown:


  • 2 x 10 small arm swings, front and back
  • 2 x 10 large arm swings, front and back
  • 2 x 10 push-ups
  • 8 bench presses, 45 lb bar

Bench press

  • 3 x 8, 65 lbs

Inclined press

  • 2 x 8, 20 lb dumbbells
  • 1 x 6, 25 lb dumbbells

Pectoral flies

  • 3 x 8, 15 lb dumbells

Seated military press

  • 3 x 8, 20 lb barbells (each side)

Overhead tricep extensions (skull crushers)

  • 3 x 8, 30 lb bar

Captain’s Chair

  • 3 x 8 legs straight up
  • 3 x 8 legs bent
  • 3 x 10 oblique crunches

Shoulder raises

Whole set times 3:

  • 3 x 4 front raises
  • 3 x 4 lateral raises

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