Sun Sep 26, 2010: Arms (2)

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

Started at 2:32 pm.

Arms:

• Cold Measurement: 14 inches
• Warm-up - 4 min
• Laying BB Triceps Extensions, palms up - 40, 45, 45, 40, 40 lbs - 10, 8, 8, 10, 10 (superset with reverse bb curls)
• Reverse BB Curls: - Same weight as above: 40, 45, 45, 50, 50 lbs - 10, 10, 10, 8, 8
• 2 min rest (Measurement: 14.75 inches)
• Laying BB Triceps Extension, palms facing up - 40, 40, 40, 40, 40 lbs - 8, 8, 8, 8, 8 (superset with bb curls - weak due to left shoulder)
• BB Curls (standard grip) - 55, 60, 65, 65, 65 lbs - 10, 10, 8, 8, 8
• 2 min rest (Measurement: 15.25 inches)
• Hammer Wrist Curls - 10, 10, 10, 10 lbs - 18, 12, 12, 10
• Reverse DB Wrist Curls - 10, 5, 5, 5 lbs - 10, 12, 12, 12 (hold for second at top)
• (Wrist Curls - 22.5 lbs (superset w/ reverse wr. curls) - 20, 18, 16,
• 3:26 pm

Abs/Lower Back:

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

Stretch:

• (Rodney Yee - Back Care Yoga

Finished at 10:30 pm