Mon Aug 3, 2009: Pecs

All rest intervals between 1 and 1.5 minutes, unless otherwise noted.

Started at 8:49 pm.

• Pushups (warm-up set of 25) - Kelly on back: 14, 12, 10, 8, 7, 6, 3 (Kelly didn't help at all), 3+7 (no help, then help)
• Walk-out to Extended Arm Pushups: 10, 10, 10, 8
• (Decline (9th session) pushups - 35, 30, 25, 20, (20)
• (10 minutes or so.
• (Wide Grip Chins (with ankle weights and 2 2.5 lb plates around waist): 15+4 (2 min), 8+5 (1.5 min for the remainder), 5+3, 4+4, 4+4, (final set of 6 with no weight)
• (More than 5 minutes in between (let fore-arms recover)
• (Good Mornings: 20, 20)
• (Bent-over BB Rows (120 lbs) 11, 9+1, 7+1, 6+2, 6+1,
• (1 Arm DB Rows - 37 lbs ea. + wrist weights: 16, 14, 12, 10
• (Jacks: 50, 20 (Bicycle crunches: 120, 80)
• (DB Reverse Wrist Curls (10 lbs ea.): 25, 22,15, 13 )
• (Stationary Bike: 25 minutes, 5 miles )
• (DB Wrist Curls (5 lbs ea.): 30, 25)
• (Calf Raises (all single): 25, 20, 15)
• (Jog: roughly 1.4 km (walked a bunch of it))
• (Stretch)

Finished at 9:25 pm approximately