Wed Sep 22, 2010: Arms

Measurements (right arm):

• Cold - 13.8 inches
• After 1st superset- 14.25 inches
• After 2nd superset- 14.75 inches
• After 3rd superset- 15 inches

Started at 6:21 pm

Warm-up: 5 minutes

Arms (superset each pair):

• DB Reverse Curls: 10, 15, 20, 20 - 10, 10, 9, 10,
• Lying DB Triceps Extensions - palms up: 10, 15, 20, 15 - 10, 10, 7, 10
• 2 minutes rest
• DB Hammer Curls: 15, 20, 25, 27.5 - 10, 10, 10, 10,
• Lying DB Triceps Extensions - palms in: 15, 17.5, 17.5, 15 - 10, 8 (left sh.), 8 , 10 (this hurt my shoulder more than anything else)
• 2 minutes rest
• DB Concentration Curls: 20, 25, 25, 25, 25 - 10, 10, 8 (10 rt), 8 (10 rt), 10
• Lying DB Triceps Extensions - palms down: 10, 15, 15, 15, 15 - 10, 10, 10, 10, 10
• Fin at 7:14 pm
• Reverse DB Wrist Curls - 22.5 lbs (1 db, both hands) - 18, 14, 12, 12 (hold for second at top)
• Wrist Curls - 22.5 lbs (superset w/ reverse wr. curls) - 18, 14, 12, 12

Core:

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

Finished at 7:24 pm or so.