Friday January 30, 2009: Lats, triceps

Started at 7:06 pm. All rest intervals of 1.5 minutes unless otherwise noted.

• Wide Grip Chins: 18+2 (2 min), 8+2 (1.5 min for the remainder), 7+3, 5+5, 5+5, 5+5
• More than 5 minutes in between (let fore-arms recover)
• Bent-over BB Rows (95 lbs + wrist weights = around 99 lbs) 12, 12, 10, 10, 8,
• 1 Arm DB Rows - 29 lbs ea. - 45 sec rest intervals: 20, 14, 12, 12
• Overhead 2-arm triceps extensions (27 lbs + wrist weights): 20, 14, 14, 12, 12
• (Good Mornings: 20, 20)
• ((Bicycle Crunches: 120, 80) 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.): 30, 25)

Finished around 7:54 pm.