Mon May 18, 2009: Lats, Triceps

Started at 4:15 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): 13+3 (2 min), 8+5 (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: 25, 15, 14, 14, 12
• Overhead 2-arm triceps extensions (37 lbs + wrist weights): 18, 14, 14, 12, 10
• Good Mornings: 20, 20
• Jacks: 60, (30)(Bicycle Crunches: 120, 80)
• ((Calf Raises (singles): 25-20-15) Donkey-toe Raises (Kelly approx 125 lbs): 25, 18, 13 )
• Stationary Bike for 25 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 6:03 pm.