Mon Jan 18, 2010: Arms

Started at 2:55 pm. All rest intervals of 1 to 1.5 minutes unless otherwise noted. Not doing Bench Dips or Overhead 2-Arm Extentions due to sore left shoulder; doing single-arm side pushups and Laying Extensions instead.

Arms:

• Warm-up
• (Bench Dips - 75lbs on lap: 30, 26, 20, 17,
• Single-arm Side Pushups: 20, 15, 15, 12, 12 (superset with narrow bb curls)
• BB Curls (narrower grip) - 70 lbs: 12, 10, 10, 10,
• (Overhead 2-arm triceps extensions (37 lbs): 20, 20, 20, 20, )
• Laying Triceps Extensions - 37 lbs: 12, 13, 13, 13, 12 (superset with wide bb curls)
• BB Curls (wider grip): - 70 lbs: 10, 8, 8, 8
• Reverse DB Wrist Curls - 10 lbs each: 24, 20, 18, 15 (hold for second at top)

Abs/Lower back:

• Lower back hyperextensions: 20, 20
• (Jacks: 50, (20 (Bicycle crunches: 120, 80) - Attempted P90X Ab Shredder earlier)

Finished at 3:45 pm

Stationary Bike: 5 Miles in 25 minutes

Stretch

Finished at 4:25 pm