Started at 5:55 pm. All rest intervals of 1 minute unless otherwise noted.
- Wide Grip Chins: 18+2 (1.5 min), 8+2, 6+4, 5+5, 5+5, 4+5
- More than 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, 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 7:11 pm.
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