Mon Nov 9, 2009: Delts, Arms

Started at 6:49 pm. All rest intervals of 1 to 1.5 minutes unless otherwise noted.

Delts (left shoulder sore):

• Seated DB shoulder press - 37 lbs each: 11 (been almost a month 13), 8 (9), 6 (7), 6, 5 (6) = 34 (39)
• Lateral raises - 10 lbs: 12, 12, 12, 12
• Reverse Flies - 5 lbs each (30 sec rest intervals): 12, 12, 12, 12

Arms:

• Bench Dips - 75lbs on lap: 28, 22, 18, 16, (19) (superset with narrow bb curls)
• BB Curls (narrower grip) - 70 lbs: 10, 10, 9, 8, (1 extra set of 6)
• (Overhead 2-arm triceps extensions (37 lbs + wrist weights): 22, 20, 20, 18, (15) (superset with wide bb curls)
• (BB Curls (wider grip): - 70 lbs: 8, 8, 7, 6

Abs/Lower back:

• 10 minutes or so.
• Good Mornings: 20, 20
• Jacks: 50, (20 (Bicycle crunches: 120, 80)

Finished at 7:47 pm