Wednesday Januray 14, 2009: Lats, triceps

Started at 9:40 pm. All rest intervals of 1 minute unless otherwise noted.

• Wide Grip Chins: 18+2 (1.5 min), 8+2, 6+4, 5+4, 5+4, 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 10:28 pm.