Tue Feb 23, 2010: Arms, Ab-Ripper-X, Yoga

All rest intervals of 1.5 to 2 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.

Started at 12:10 pm.

Arms:

• Warm-up - 10 min
• (Bench Dips - 75lbs on lap: 30, 26, 20, 17,
• Single-arm Side Pushups: 20, 20 (w/ 5 lb dumbbell), 16 (w/ 10 lbs), 10 (w/ 15 lbs), 10 (superset with narrow bb curls)
• BB Curls (narrower grip) - 70, 75, 80, 85, 75 lbs: 10, 8, 8, 6 (7), 8
• 4 min
• (Overhead 2-arm triceps extensions (37 lbs): 20, 20, 20, 20, )
• Laying Triceps Extensions - 37 lbs + 5 lb wrist weights : 15, 15, 14, 14, 14 (superset with wide bb curls)
• BB Curls (wider grip): - 75, 80, 80, 85, 70 lbs: 8, 8, 7, 6, 8
• Reverse DB Wrist Curls - 10 lbs each: 25, 20, 15, 14 (hold for second at top - didn't hold this time)
• 1:12 pm

Abs/Lower back:

• Ab Ripper X (Jacks: 50, (20 (Bicycle crunches: 120, 80) - Finished at 1:14 pm
• Lower back hyperextensions: 20, 20
• 1:42 pm

(Stationary Bike: 3 Miles in 15 minutes

Stretch:

• (P90X - Yoga - first 30 min
• Rodney Yee - Back Care Yoga

Finished at 2:05 pm