Workout

Decided to be a little more proactive about Crown. I've been fighting with focus, but need to step it up if I'm ever to win this thing. In addition to the extra fighting I'll be getting in the next year as I travel with Their Highnesses Midrealm (I am to be Her Highness' champion) I'm starting a real fitness routine as well. 

UPPER BODY #1

Push-ups

• 4 sets of 12
  
• 2 seconds down, pause, 1 second up
  
• 1,3 wide stance; 2,4 close stance
  

Triceps push down

• 3 sets of 12 (30 seconds between sets)
  

Lat pull down

• 6 sets of 12 (30 seconds between sets)
  
• Sets 1,3,5 overhand grip
  
• Sets 2,4,6 underhand grip
  

Upright row

• 3 sets of 10 (30 seconds between sets)
  

Curl

• 3 sets of 8 (heavy weight)
  

LEGS

Leg extensions

• 4 sets of 10
  

Squat

• 4 sets of 10
  

Walking lunge

• 2 sets of 20 sets (hands behind head)
  

Roman seat

• 2 sets (as long as I can hold it)
  

Calf raise

• 3 sets of 15
  

UPPER BODY #2

Bench press flies

• 3 Super Sets
  
• Start with flies at a weight where I can do at least 12
  
• Then switch to bench press and do as many as I can (keep elbows up)
  

Triceps push down

• 3 sets of 8
  

Bent row

• 4 sets of 10
  
• 1,3 overhand grip
  
• 2,4 underhand grip
  

Curl

• 4 sets of 15
  
• Lighter weight
  

Front raise

• 3 sets of 10
  

I had a co-worker design this workout for me. He's way into weight lifting, whereas my attitude about working out is best described as "fuck that." I really hate lifting, but I'm going to try to stick to it. A little extra muscle can only help.