Thu Feb 11, 2010: Arms, Ab-Ripper-X

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.

Started at 7:24 pm.

Arms:

• Warm-up
• (Bench Dips - 75lbs on lap: 30, 26, 20, 17,
• Single-arm Side Pushups: 20, 20 (w/ 5 lb wrist weight on opposite wrist for the rest), 15, 15, 13 (superset with narrow bb curls)
• BB Curls (narrower grip) - 70, 75, 80, 85, 75 lbs: 10, 8, 8, 7, 8
• (Overhead 2-arm triceps extensions (37 lbs): 20, 20, 20, 20, )
• Laying Triceps Extensions - 37 lbs + 5 lb wrist weights : 15, 14, 13, 13, 12 (superset with wide bb curls)
• BB Curls (wider grip): - 75, 80, 80, 85, 70 lbs: 8, 7, 7, 5, 8
• 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
• Ab Ripper X (Jacks: 50, (20 (Bicycle crunches: 120, 80) - Finished at 2:55 pm

(Stationary Bike: 3 Miles in 15 minutes

Stretch

Finished at 8:45 pm