Thu Sep 9, 2010: Arms

Measurements:

• Cold - 13.75 inches
• After 1st superset- 14 inches
• After 2nd superset- 14.25 inches
• After 3rd superset- 14.65 inches

Started at 8:34 pm

Warm-up: 3 minutes

Arms (superset each pair):

• DB Reverse Curls: 5, 10, 15, 20, - 10, 10, 10, 10, 7
• Lying DB Triceps Extensions - palms up: 5, 10, 15, 20 - 10, 10, 10, 6
• 2 minutes rest
• DB Hammer Curls: 10, 15, 20, 25 - 10, 10, 10, 10, 8
• Lying DB Triceps Extensions - palms in: 10, 15, 20, 15 - 10, 10, 6 (left sh.), 10 (this hurt my shoulder more than anything else)
• 2 minutes rest
• DB Curls: 15, 20, 25, 30 (25) - 10, 10, 10, 6 (4)
• Lying DB Triceps Extensions - palms down: 15, 10 10, 10 - 8, 10, 10, 10
• Stretch
• Fin at 9:25 pm

Core:

• (Ab-Ripper-X (subbed Lower-back Extensions (16 each) for Leg-climbs) - 16 reps for all

Finished at 12:45 pm or so.