Sun Sep 19, 2010: Arms (2)

All rest intervals of 1.5 to 2 minutes unless otherwise noted.

Started at 2:18 pm.

Arms:

• Warm-up - 4 min
• Laying DB Triceps Extension, palms facing up - 15, 17.5, 17.5, 15, 15 lbs - 10, 10, 10, 10, 10 (superset with bb curls - weak due to left shoulder)
• BB Curls (standard grip) - 50, 60, 65, 65, 65 lbs - 10, 10, 8, 8, 8
• 2 min rest
• Laying DB Triceps Extensions, palms in - 15, 17.5, 17.5, 15, 15 lbs - 10, 8, 7, 10, 10 (superset with reverse bb curls)
• Reverse BB Curls: - Same weight as above: 40, 45, 45, 45, 45 lbs - 10, 10, 10, 10, 10
• Reverse DB Wrist Curls - 22.5 lbs (1 db, both hands) - 16, 12, 12, 12 (hold for second at top)
• Wrist Curls - 22.5 lbs (superset w/ reverse wr. curls) - 20, 18, 16,
• 3:10 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 10:30 pm