My work hours have changed. I go in an hour earlier now. So, I thought I could get to the gym last night before the crowd hit. Boy, was I wrong! The place was packed like lemmings into shiny metal boxes. And I had an audition last night I needed to get to ASAP. I didn't do any cardio b/c of that, but I can tell you at the end of this my arms felt huge. It was pretty darn cool. Here goes...

Warm Up On Treadmill: 5 minutes 4mph 3% grade

Tri Cable Pushdowns: 60X12 70X10 80X8 80X6
DB Kickbacks: 15X12 17.5X12 20X9 22.5X6

Standing BB Curl: 40X12 45X10 50X8 60X6
Standing BB 21s 30X(7 7 5) 30X(7 7 4)

Hanging Leg Raises: 15 14 12
Bent Over Twists: 15 15 15
Seated Leg Tucks: 15 14 12

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