Sun Apr 4, 2010: Arms, Ab-Ripper-X

Alternative arm work-out, since arms are not getting the sessions they would get with chest, back and shoulders while left rotator cuff heals.

Started at 7:42 pm

Warm-up:

• 5 min

Triceps:

• Inverted Kick-backs (superset w/ DB Hammer Curls) - lbs: 15, 22.5x4 - 10, 8, 8, 8, 8
• Supine dumbbell cross-chest triceps extensions (superset w/ Con. Curls)- 15, 15+5, 22.5x2 lbs - 10, 10, 6+1, 6, 12 (15+5 (wrist weight) lbs last set)

Biceps:

• DB Hammer Curls - lbs: 15, 22.5x2, 27.5x2 - 10, 10, 10, 8, 7+1
• Concentration Curls - lbs: 22.5x2, 27.5x2, 22.5 - 10, 10, 7, 7, 10

Forearms:

• Reverse Wrist Curls - 10 (each), 22.5 (together) lbs: 20, 16, 14, 10

Abs/Lower Back

• Lower Back Extensions: 20, 20
• Ab-Ripper-X (20 of each)

Flexibility:

• Stretch
• (Yoga - Back Care

Finished around 9:22 pm