20 OCT: Abs/arms/cardio

The only way i can get into an Abs and Arms workout is by riding my bike to and from the gym. Round trip is about 5-6 miles. Nothing big, but I rode my lungs out both ways. Against my better judgement, I let the trainer kid behind the desk take me through some arm work. Now there is nothing wrong with him or this method of training. it's just that I'm not going for a pump. I want to lift progressively heavier weights. Period.
  1. cable wood choppers: 90 x 10ea; 100 x 10ea; 110 x 10ea
  2. hanging leg raises: 13, 15, 17
  3. 1-arm cable curls: 30 x 12, 12, 12ea
  4. 1-arm cable concentration curls: 30 x 12, 12
  5. Dumbbell hammer curls: 20s x 10, 10; 25s x 8, 8
  6. Alternating dumbbell curl Count-Ups*: 12s x 1-2-3-4-5-6-7-8
  7. 1-arm reverse grip tricep pushdown: 30s x 12ea, 12ea; 40s x 7ea; 70 x 4 negative each
  8. Rope grip overhead tricep extension: 60 x 10, 10, 8; 50 x 8; 10

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