Tue Jan 26, 2010: Yoga, Arms

12:00 noon

• Q80W Yoga: first 30 min. Needed to warm-up first.

Started at 1:52 pm. All rest intervals of 1 to 1.5 minutes unless otherwise noted. Not doing Bench Dips or Overhead 2-Arm Extentions due to sore left shoulder; doing single-arm side pushups and Laying Extensions instead.

Arms:

• Warm-up
• (Bench Dips - 75lbs on lap: 30, 26, 20, 17,
• Single-arm Side Pushups: 18, 20, 18, 16, 14 (superset with narrow bb curls)
• BB Curls (narrower grip) - 70 lbs: 12, 10, 75 lbs - 9, 8, 7
• (Overhead 2-arm triceps extensions (37 lbs): 20, 20, 20, 20, )
• Laying Triceps Extensions - 37 lbs: 15, 15, 14, 14, 14 (superset with wide bb curls)
• BB Curls (wider grip): - 75 lbs: 8, 8, 7, 7, 6
• 5-10 min
• Reverse DB Wrist Curls - 10 lbs each: 25, 20, 15, 14 (hold for second at top)

Abs/Lower back:

• Lower back hyperextensions: 20, 20
• (Jacks: 50, (20 (Bicycle crunches: 120, 80) - Did Ab Shredder yesterday)

Finished at 2:55 pm

Stationary Bike: 3 Miles in 15 minutes

Stretch

Finished at 3:25 pm