Wed Mar 10, 2010: Arms

All rest intervals of 1.5 to 2 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 5:04 pm.

Arms:

• Warm-up - 8 min
• Laying BB Triceps Extensions - 50, 55, 55, 60, 65 lbs: 10, 10, 10, 10, 8 (superset with reverse bb curls)
• Reverse BB Curls: - Same weight as above, (except for last set - 55): 10, 8, 8, 6, 7
• (Bench Dips - 75lbs on lap: 30, 26, 20, 17,
• Single-arm Side Pushups: 12 (w/ 10 lb dumbbell), 12 (w/ 10 lbs), 10 (w/ 15 lbs), 10, 10(superset with narrow bb curls)
• BB Curls (standard grip) - 70, 75, 80, 85, 70 lbs: 10, 10, 8, 6+1, 9+1
• (Overhead 2-arm triceps extensions (37 lbs): 20, 20, 20, 20, )
• Reverse DB Wrist Curls - 10 lbs each: 25, 20, 15, 12 (hold for second at top)
• 6:06 pm

Cardio:

• Judo-Cardio-X - Full version - almost killed me.

Stretch:

• (Rodney Yee - Back Care Yoga

Finished at 7:20 pm