Friday December 19, 2008: Lats, triceps

Started at 8:34 pm. All rest intervals of 1 minute unless otherwise noted.

• Wide Grip Chins: 19+1 (1.5 min), 8+2, 6+4, 5+4, 4.5(5)+4, 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: 120, 60 (Jacks: 60, 35)
• (Calf Raises (singles): 25-20-15)
• Stationary Bike for 10 minutes (2 miles - couple minutes of just legs)
• Stretch
• Reverse Fore-arm Curls (5lbs ea.): 30, 25, 25
• Fore-arm Curls (5lbs ea.): 25, 25

Finished around 9:53 pm.