21 DEC: Arms and abs again

Training on my birthday.  Followed by a family trip to Tokyo Steakhouse to celebrate turning 37.  Yeah, it's gimicky, but the food is good and everyone loves the show.  :)

  1. Warm-up super-set:
    a. incline db curls:  22.5s x 12, 12
    b. 1-arm overhead db extension:  45 x 12, 12
     
  2. EZ-bar curl:  70x7; 80x5; 90x3; 75x7; 85x5; 95x3
  3. EZ-bar skull crusher: 55x7; 65x5; 75x3; 65x7; 75x5; 85x5
  4. Super-set, going for "pump"
    a. Machine hammer curl: 60 x 20, 15, 10, 9
    b. Maching tricep extension: 65 x 20, 15, 10, 12
  5. Alternating "dead bug":  Just going real slow and focusing on engaging transverse abdominus.  I gave myself some excruciating cramps with this one.

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