Sun Dec 20, 2009: Arms

Started at 5:06 pm. All rest intervals of 1 to 1.5 minutes unless otherwise noted.

( Did delts yesterday, with cleans - Delts (left shoulder sore, first day doing standing BB press, started out standard, changed to behind head because I was leaning back too much):

• (Lateral raises - 10 lbs 45 sec rest): 12, 12, 12, 12
• (Reverse Flies - 5 lbs each (30 sec rest intervals): 12, 12, 12, 12
• (Standing Barbell Military Press (behind head) - 70 lbs: 12, 10, 9, 8,
• (Seated DB shoulder press - 37 lbs each: 11 (been almost a month 13), 8 (9), 6 (7), 6, 5 (6) = 34 (39)
• Done 7:19 pm

Arms:

• BB Curls (narrower grip) - 70 lbs: 10, 10, 10, 10,
• Bench Dips - 75lbs on lap: 28, 24, 20, 17, 15 (superset with narrow bb curls)
• Overhead 2-arm triceps extensions (37 lbs): 18, 18, 16, 14, (15) (superset with wide bb curls)
• BB Curls (wider grip): - 80 lbs: 7, 7, 7, 6

Abs/Lower back:

• Lower back hyperextensions: 20, 20
• Jacks: 50, (20 (Bicycle crunches: 120, 80)

Finished at 5:50 pm