Thu Apr 8, 2010: Arms, Abs, Lower Back

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 6:00 pm.

Arms:

• Warm-up - 5 min
• Laying BB Triceps Extensions - 50, 50, 55, 55, 60 lbs: 10, 10, 10, 10, 10 (superset with reverse bb curls)
• Reverse BB Curls: - Same weight as above: 8, 10, 8, 8, 5+2
• Laying Single DB Triceps Extension, palms facing in - 17.5, lbs: 8, 8, 8, 8, 8
• BB Curls (standard grip) - 70, 75, 80, 80, 70 lbs: 10, 9, 8, 6+1, 9+1
• Reverse DB Wrist Curls - 22.5 lbs (1 db, both hands): 20, 16, 12, 10 (hold for second at top)
• 7:00 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 7:20 pm