30 NOV: abs & arm - strength

Good workout today. i went through a full warm-up which included a lot of mobility drills.

  1. Russian twist: 20 x 10, 10
  2. Ab wheel: 12, 15
  3. Bicep tricep superset:
    a. Skull crusher: 95 x 4, 5, 5, 5, 6, 5
    b. barbell curl: 95 x 3, 4, 4, 4, 4, 4
  4. Rope grip tricep pushdwon: 100 x 15
  5. Nautilus curl: 80 x 18

Fast and to the point. I'll have plenty left for some heavy-bag work tonight.

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