verse of the day: Mat. 5:5- "Blessed are the gentle [humble], for they shall inherit the earth."
I got a great arm workout in this afternoon. My friend Joe trained with me again, and we pushed each other a bit. It was good. Here's how it went:
cambered bar curl: 30-25; 50-12; 70-6; 100-6; 135-2+2; 115-10; 65-18
super-set with lying triceps extension: 30-25; 50-15; 70-12; 100-10; 135-8; 115-10; 65-20
hammer curl: 35s-12,11
s/s seated extension: 150-6; 110-10
rope pushdown: 110-???
s/s cable curl: 120-???
seated rope extension: 90-15, 12; 110-10
s/s spider curl: 60-8,8,6+9
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