Sun Jan 10, 2010: Arms

Started at 7:28 pm. All rest intervals of 1 to 1.5 minutes unless otherwise noted.

Arms:

• Warm-up
• Bench Dips - 75lbs on lap: 30, 26, 20, 17, (superset with narrow bb curls)
• BB Curls (narrower grip) - 70 lbs: 10, 10, 10, 10,
• Overhead 2-arm triceps extensions (37 lbs): 20, 20, 20, 20, (superset with wide bb curls)
• BB Curls (wider grip): - 80 lbs: 8, 8, 8, 8
• Reverse DB Wrist Curls - 10 lbs each: 24, 20, 18, 15 (hold for second at top)

Abs/Lower back:

• Lower back hyperextensions: 20, 20
• Jacks: 50, (20 (Bicycle crunches: 120, 80)

Finished at 5:57 pm

(Stationary Bike: 3 Miles in 15 minutes

(Stretch

Finished at 8:30 pm