Started at 6:50 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 2 2.5 lb plates around waist): 12+3 (2 min), 8+4 (1.5 min for the remainder), 5+4, 4+4, 4+4, (final set of 6 with no weight)
- More than 5 minutes in between (let fore-arms recover)
- Bent-over BB Rows (120 lbs) 9+1, 8+1, 6+2, 6+2, 6+1,
- 1 Arm DB Rows - 37 lbs ea. + wrist weights: 16, 14, 12, 10
- Bench Dips - 10 lbs on lap: 20, 14, 13, 12, 12
- Overhead 2-arm triceps extensions (37 lbs + wrist weights): 16, 13, 12, 10, 9
- (Bicycle Crunches: 120, 80) Jacks: 60, (30)
- Good Mornings: 20, 20
- ((Calf Raises (singles): 25-20-15) Donkey-toe Raises (Kelly approx 125 lbs): 25, 18, 13 )
- Stationary Bike for 25.5 minutes (5 miles)
- Stretch
- Reverse Fore-arm Curls (10 lbs ea.): 25, 20, 15
- (Fore-arm Curls (5lbs ea.): 30, 25)
- (Jog: 2 km in roughly 15 min)
Finished around 8:54 pm.
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