Fri Aug 27, 2010: Arms

Measurements:

• Cold - 13.75 inches
• After 1st superset- 14.75 inches
• After 2nd superset- 14.5 inches
• After 3rd superset- 14.5 inches

Started at 11:35 am



Warm-up: 2 minutes

Arms (superset each pair):

• DB Curls: 5, 10, 15, 25, 30 - 10, 10, 10, 10, 8
• Lying DB Triceps Extensions - palms down: 5, 10, 15 15, 15 - 10, 10, 10, 10
• 2 minutes rest
• DB Hammer Curls: 5, 10, 15, 20, 25 - 10, 10, 10, 10, 10
• Lying DB Triceps Extensions - palms in: 5, 10, 15, 10, 10 - 10, 10, 10, 10, 10 (this hurt my shoulder more than anything else)
• 2 minutes rest
• DB Reverse Curls: 5, 10, 15, 20, 15 - 10, 10, 10, 8, 10
• Lying DB Triceps Extensions - palms up: 5, 10, 15, 10, 10 - 10, 8, 10, 10
• Fin at 12:23

Core:

• Ab-Ripper-X (subbed Lower-back Extensions (16 each) for Leg-climbs) - 16 reps for all

Finished at 12:45 pm or so.