09/04/11

Arms

Press
Bar * 8, 8
30kg * 10
35 * 10
40 * 10
45 * 10

Tricep DB kick back (pronated)
6 * 12, 10, 10

Close grip bench
Worked up to 2 sets of 6 with 90kg and 1 set of 6 with 100kg

Tricep extension machine
3 sets of 12 reps with the stack
1 sets of 12 reps each with the stack + 5, 10, 14kg dumbbells

Hammer curls
20 * 8
24 * 8, 8, 8
10 * 8, 8 (held iso curls)

Preacher machine
3 sets of AMRAP, can't remember the weight used