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 9:18 pm.
Arms:
- Warm-up - 6 min
- Laying Single DB Triceps Extension, palms facing in - 22.5 x5 lbs: 8, 8, 7+1, 7, 7 (superset with bb curls)
- BB Curls (standard grip) - 75 x4, 70 lbs: 10, 9, 8, 7, 7
- Laying BB Triceps Extensions - 50, 45, 45, 45, 45 lbs: 8, 10, 10, 10, 10 (superset with reverse bb curls)
- Reverse BB Curls: - Same weight as above: 8, 9, 10, 10, 10
- Reverse DB Wrist Curls - 22.5 lbs (1 db, both hands): 20, 16, 14, 12 (hold for second at top)
- Wrist Curls - 22.5 lbs (superset w/ reverse wr. curls): 20, 16, 14,
- 10:30 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 10:30 pm
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