Today's Stats:
213.6 lbs 23.2% BF

Arms

Wrung them out pretty good today - 4 push/pull circuits of 4 reps.

For those not aware of my nomenclature, the first number is the weight, and the second number is the number of times it gets lifted (aka repetitions, or "reps"). The commas segregate each set of repeated lifts, known as a "set". A good workout should include a push and pull exercise back to back.

I like to include links so that people dropping by can *see* what's going on.

Circuit 1
Bench Press 140x10,7(near fail) 110x10,10 90x15(fail)
EZ bar 21's ~ 50lbs, 35lbs, 25lbs. Then 20 reps each at 10lbs. Brutal!!!

Circuit 2
Hammer Curls 20x10,10,10,10
French Press 40x15,12,10,10

Circuit 3 (arms were already pretty spanked at this point. Thus the low reps)
Kickbacks 20x5,5,5,5,5,5
DB curls 20x5,5,5,5,5,5

Circuit 4
DB cross face extension 20x10,10,10,10
Underhand cable pulldown 50x20 70x15,20,10

Wrists
DB wrist curl 20x10,10 15x10,10
DB reverse wrist curl 15x10,10 10x10,10

Arm day is a huge time-waster. Most of these exercises are isolation exercises, meaning you take a ton of time to get a single muscle worked. But you still need to work them, so whacha gonna do?


Time and intensity
47 min Avg heart rate: 136