Friday December 12, 2008: Lats, triceps

Started at 5:30 pm. All rest intervals of 1 minute unless otherwise noted.

• Wide Grip Chins: 19+1 (1.5 min), 8+2, 7+3, 5+4, 4.5(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. - 45 sec rest intervals: 20, 14, 12, 12
• Overhead 1-arm triceps extensions: 20, 16, 14, 10
• Good Mornings: 20, 20
• (Bicycle Crunches: 110, 50) Jacks: 60, 35
• (Calf Raises (singles): 25-20-15)
• 15 minutes in-between
• Stationary Bike for 15 minutes (3 miles)
• Stretch
• Reverse Fore-arm Curls (5lbs ea.): 25, 25,
• Fore-arm Curls (5lbs ea.): 25, 25

Finished around 7:15 pm.