Kolby..

ACTUAL WORKOUT ON: 20110720 WEDNESDAY

Warm Up: Slog Jog 1 mile - 7 min
15 Back Ext
15 Abs
15 Push Ups

21's - Regular BB + 10 + 2.5, 7,7,7 (2)
triceps, 7, 7, 5, (2)

Rev BB Reg Bar + 10 + 2.5 - 8(3)
Tri push downs w/rope - #80, 10(3), drop set of #60 - 15 reps, next time go up on weight

Hammer Curls - 3x10 - 35(3)
Tri DB Ext - 20s - 10(3)

Tri Cable No attach - 6 slow, .25 to failure, 3 sets
drop set of 10 to 25
Bi Mach to failure, #60(31) #70(21) #80(11)

Cool Down mile run - 7 min, then STRETCH

Did abs between arms sets

*Reason for this workout..every now n then I'm going to start throwing in some arms days..arms are progressing slower then i'd like..so ima throw in some extra arm specific days..its fluff I know but its watev