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 7:38 pm.
Arms:
- Warm-up - 5 min
- Laying BB Triceps Extensions - 50, 55, 55, 60, 60 lbs: 10, 10, 10, 10, 10 (superset with reverse bb curls)
- Reverse BB Curls: - Same weight as above, except for last set: 55: 10, 10, 8, 6, 8
- Laying Single DB Triceps Extension, palms facing in - 22.5, 20.5 x4 lbs: 5+1, 7, 7, 7, 8
- BB Curls (standard grip) - 70, 75, 80, 80, 70 lbs: 10, 9, 8, 7, 9+1
- Reverse DB Wrist Curls - 22.5 lbs (1 db, both hands): 20, 16, 12, 12 (hold for second at top)
- 8:38 pm
Abs/Lower Back:
- Ab-Ripper-X
- (Lower back hyper-extensions: 20, 20
Cardio:
- (Judo-Cardio-X - Full version - almost killed me.
Stretch:
- (Rodney Yee - Back Care Yoga
Finished at 8:56 pm
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