8/28/06

Weight: 249.0, 1.8 pounds lighter than last week

Cardio:
10 min. treadmill (o.54 miles)
18 min. arctrainer, x-train aerobics program

Back:
Row (machine): 1 x 12 x 90 lbs; 1 x 12 x 100 lbs; 1 x 5 x 110 lbs
Rear delt (machine): 3 x 12 x 75 lbs
Bent-over row: 3 x 15 x 45 lbs
Lat pulldown (machine): 1 x 12 x 105 lbs; 1 x 12 x 130 lbs; 1 x 6 x 150 lbs
Back extension (machine): 1 x 20 x 90 lbs; 2 x 20 x 110 lbs (still lifting light because of back injury)

Biceps:
Arm curl (machine): 3 x 12 x 30 lbs
Dumbbell curl: 3 x 15 x 15 lbs/side
Concentration curl: 3 x 15 x 15 lbs/side
Hammer curl: 3 x 15 x 15 lbs/side
Reverse curl: 3 x 15 x 15 lbs/side

Forearms:
wrist curl: 3 x 10 x 15 lbs/side
reverse wrist curl: 3 x 10 x 15 lbs/side