1-5-09
Barbell Curls: 90lbs (6), 80lbs (8), 70lbs (10), 60lbs (12)
Preacher Curls: 100lbs (6), 90lbs (8), 80lbs (10), 70lbs (12)
Incline Dumbbell Curls: 35lbs (8), 30lbs (8), 25lbs (10), 20lbs (12)
High-Cable Curls: 50lbs (8), 45lbs (10), 40lbs (12)
Skull Crushers: 85lbs (6), 80lbs (8), 75lbs (10), 70lbs (12)
Weighted behind-the-back dip: 90lbs (6), 80lbs (8), 70lbs (10), 65lbs (12)
Close-grip Bench: 145lbs (6), 140lbs (8), 135lbs (10), 130lbs (12)
Tricep Pushdowns (used the one with the back rest to ensure good form): 100lbs (8), 90lbs (10), 80lbs (12)
Hanging Leg Raises: 3X10 BW
Exercise-Ball Crunch w/ medicine ball throw: 3X10 w/ 12lb ball
Reverse Woodchoppers: 3X10 30lbs DB
During my core training I would normally include a lower back, but today my back was still cooked from this weekend. I tell you my arms were dead, and they were holding on for dear life during the leg raises.
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