Wed Sep 15, 2010: Arms, Abs

Measurements (right arm):

• Cold - 13.75 inches
• After 1st superset- 14.25 inches
• After 2nd superset- 14.6 inches
• After 3rd superset- 14.75 inches

Started at 5:18 pm

Warm-up: 3 minutes

Arms (superset each pair):

• DB Reverse Curls: 10, 15, 20, 20 - 10, 10, 10, 10, 10
• Lying DB Triceps Extensions - palms up: 10, 15, 20, 15 - 10, 10, 8, 10
• 2 minutes rest
• DB Hammer Curls: 15, 20, 25, 27.5 - 10, 10, 10, 10, 8
• Lying DB Triceps Extensions - palms in: 15, 20, 15, 17.5 - 10, 7 (left sh.), 10 , 9 (this hurt my shoulder more than anything else)
• 2 minutes rest
• DB Curls: 20, 25, 30, 30 (25), 25 - 10, 10, 7, 7 (3), 10
• Lying DB Triceps Extensions - palms down: 10, 12.5, 15, 15, 15 - 10, 10, 10, 10, 10
• Stretch
• Fin at 6:04 pm

Core:

• Ab-Ripper-X (subbed Lower-back Extensions (16 each) for Leg-climbs) - 18 reps for all

Finished at 6:24 pm or so.