Wed Mar 31, 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 4:56 pm.

Arms:

• Warm-up - 7 min
• Laying BB Triceps Extensions - 50, 50, 50, 55, 55 lbs: 10, 10, 10, 10, 8 (superset with reverse bb curls)
• Reverse BB Curls: - Same weight as above: 8, 8, 8, 7, 7
• (Bench Dips - 75lbs on lap: 30, 26, 20, 17,
• Laying DB Triceps Extension, palms facing in - 22.5 x2, 15 remainder lbs: 5, 7 (cheat), 8, 8, 8
• BB Curls (standard grip) - 70, 70, 70, 70, 70 lbs: 10, 10, 8, 8, 8
• (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)
• 5:47 pm

Abs/Lower Back:

• Ab-Ripper-X
• Lower back hyper-extensions: 20, 20

Cardio:

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

Stretch:

• (Rodney Yee - Back Care Yoga

Finished at 6:16 pm