today i actually worked out with a partner. it's amazing how much more you can lift using proper form when you're trying to impress someone.
triceps
standing overhead db extensions:
12 x 45, 12 x 40, 12 x 40, 12 x 40
reverse grip tricep pulldowns:
80 x 12, 90 x 10, 100 x 8, 100 x 8
dips behind back:
15 x bw, 15 x 25, 15 x 25
biceps
static curls:
20 x 8, 8, 8 |5 x 8, 8, 8 | 15 x 8, 8, 8
hammer curls:
12 x 20, 10 x 20, 10 x 20, 12 x 20
bb 21s:
3 sets w/35lbs
my arms are a little sore today - i can't imagine how my lifting partner's are. she hadn't lifted in a very long time and i pushed her pretty hard. she did great though, i was impressed with her for keeping up with me.
United Statestriceps
standing overhead db extensions:
12 x 45, 12 x 40, 12 x 40, 12 x 40
reverse grip tricep pulldowns:
80 x 12, 90 x 10, 100 x 8, 100 x 8
dips behind back:
15 x bw, 15 x 25, 15 x 25
biceps
static curls:
20 x 8, 8, 8 |5 x 8, 8, 8 | 15 x 8, 8, 8
hammer curls:
12 x 20, 10 x 20, 10 x 20, 12 x 20
bb 21s:
3 sets w/35lbs
my arms are a little sore today - i can't imagine how my lifting partner's are. she hadn't lifted in a very long time and i pushed her pretty hard. she did great though, i was impressed with her for keeping up with me.