Sunday November 23, 2008: Lats, triceps

Started at 1:30 pm. All rest intervals of 1 minute unless otherwise noted.

• Wide Grip Chins: 19+1, 8+2, 7+3, 5+4, 5+4, 5+4
  5 minutes in between (let fore-arms recover)
• Bent-over BB Rows (95 lbs) 12, 10, 10, 10, 8,
• 1 Arm DB Rows - 29 lbs ea. - 30 sec rest intervals: 18, 14, 12, 10
• Overhead 1-arm triceps extensions: 20, 16, 13, 10
• Good Mornings: 20, 20
• Bicycle Crunches: 110, 50 (Jacks: 60, 35)
• (Calf Raises (singles): 25-16-10-10)
• Stationary Bike for 15 minutes (3 miles)
• Stretch

Finished around 2:46 pm.