Fri Oct 1, 2010: Arms - 1, Cardio, Calves

Measurements (right arm):

• Cold - 13.75 inches
• After 1st superset- 14.25 inches
• After 2nd superset- 14.5 inches
• After 3rd superset- 15 inches

Started at 6:48 pm

Warm-up: 5 minutes

Arms (Thomas Triples - superset each pair):

• DB Reverse Curls: 10, 15, 17.5, 17.5 - 10, 10, 10, 10,
• Lying DB Triceps Extensions - palms up: 10, 15, 17.5, 17.5 - 10, 10, 8, 8
• 2 minutes rest
• DB Hammer Curls: 17.5, 22.5, 25, 25 - 10, 10, 8, 10,
• Lying DB Triceps Extensions - palms in: 17.5, 17.5, 15, 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, 10, 10, 10
• Lying DB Triceps Extensions - palms down: 15, 15, 15, 15, 15 - 10, 10, 10, 10, 10
• Fin at 7:41 pm

Fore-arms - Triple Super-set of the following:

• Reverse DB Wrist Curls - 10, 7.5 x3 lbs - 12, 10, 12, 12 (hold for second at top)
• DB Wrist Hammer Curls - 10, 7.5 x3 lbs - 12, 12, 12,
• Wrist Curls - 10, 7.5 x3 lbs - 12, 12, 12, 12
• Fin around 7:50

Core/Cardio:

• Started around 8:06
• Judo-Interval-Cardio-Plyo - Just did the first half (didn't repeat)
• (Ab-Ripper-X (subbed Lower-back Extensions (16 each) for Leg-climbs) - 18 reps for all

Calves:

• P90X 3 way Calf-raises - 2 sets: 15 slow, 10 fast each; 10 slow, 5 fast

Finished at 8:44 pm or so.