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 12:05 pm.
Arms:
- Warm-up - 10 min
- Laying BB Triceps Extensions - 50, 50, 55, 60, 60 lbs: 10, 10, 10, 10, 10 (superset with reverse bb curls)
- Reverse BB Curls: - Same weight as above: 10, 10, 10, 6, 6
- (Bench Dips - 75lbs on lap: 30, 26, 20, 17,
- Single-arm Side Pushups: 12 (w/ 10 lb dumbbell), 12 (w/ 10 lbs), 9 (w/ 15 lbs), 9, (superset with narrow bb curls)
- BB Curls (standard grip) - 70, 75, 80, 85, 75 lbs: 10, 10, 8, 7, 8
- 4 min
- (Overhead 2-arm triceps extensions (37 lbs): 20, 20, 20, 20, )
- Reverse DB Wrist Curls - 10 lbs each: 25, 20, 15, 12 (hold for second at top)
- 12:52 pm
Abs/Lower back:
- Ab Ripper X (Jacks: 50, (20 (Bicycle crunches: 120, 80) - Finished at 1:14 pm
- Lower back hyperextensions: 20, 20
- 1:20 pm
(Stationary Bike: 3 Miles in 15 minutes
Stretch:
- (P90X - Yoga - first 30 min
- Rodney Yee - Back Care Yoga
Finished at 2:05 pm
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