Arms, Spine: Day 8

06/15/12

My back is much better and not completely back into alignment, but better. Stiff in the morning, but nothing unusual. I ran a little on the treadmill during the warmup. It was okay, but my lower back fatigued quickly.

Bike 13 miles, Pullups and Chinups

Warmup, Run .75 miles, Walk .25, Chinups x 30, Dips x 30

Triceps:
Press Down (bar) (47.5) 20, 20, 15
Press Down (rope) (32.5) 20, 20, 15
Overhead Cable Extension (47.5) 15, 15, 15, 15, 15

Biceps:
Bar Curl (45) 25, 25, 25, 25
Hammer Curl (45) 13, 11, 10
French Curl (EZ Bar) (45) 15, 15, 15
Rear Forearm Curls (65) 15, 15, 10