Sat March 7, 2009: Lats, Triceps

Started at 6:48 pm. All rest intervals of 1.5 minutes unless otherwise noted. Tired of doing so many reps w/ chins, so using ankle-weights (2 lbs each).

• Warm-up
• Wide Grip Chins (with ankle weights and Doc's): 14+2 (2 min), 7+3 (1.5 min for the remainder), 5+4, 4+4, 4+4,
• More than 5 minutes in between (let fore-arms recover)
• Bent-over BB Rows (120 lbs) 8, 7+1, 6+2, 5+2, 5+2,
• 1 Arm DB Rows - 37 lbs ea: 16, 14, 10, 10
• Overhead 2-arm triceps extensions (37 lbs + wrist weights): 20, 16, 13, 12, 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 (10lbs ea.): 25, 20, 12)
• (Fore-arm Curls (5lbs ea.): 30, 25)

Finished around 7:56 pm.