Shoulders and Arms, ARX

Tricep Stretch to start the workout

Shoulders & Arms today, followed by ARX. Wanted to do the arms, didn't want to do the abs. But while I was sweaty anyway, might as well do the abs now. If I put it off til later, I might just put it off totally.

Shoulders/Arms:

Alt. shoulder presses: 15rep/10lb; 15rep/10lb

In & out bicep curls: 16/10; 16/10

Two-arm tricep kickbacks: 15/8; 13/8

Deep swimmer's press: 15/8; 12/10

Full supination curls: 15/10; 15/10

Chair dips (straight leg): 25; 18

Upright rows: 12/10; 15/10

Static arm curls: 16/8; 16/10

Flip-grip tricep kickbacks: 9/8; 17/5

Two-angle shoulder flys: 16/5; 16/5

Crouching Cohen curls: 12/8; 15/8

Lying-down tricep extensions: 14/8; 14/8

In & out straight-arm shoulder flys: 10/8; 22/5

Congdon curls: 15/10; 15/10

Side tri-rises: 18r/20l; 13r/17l

Ab Ripper X:

In & out: 25

Seated Bicycle: 24/20

Seated crunchy frog: 20

Crossed/wide leg sit up: 20 (did wide leg)

Fifer scissors: 16

Hip rock & raise: 15 (numbers dropping- crazy!)

Pulse-up: 25

Roll-up V combo: 12 (felt puny on this one today)

Oblique V-up: 17l/10r (still VERY uncoordinated while doing these, but getting better)

Leg climb: 12/12 (one grab- harder!)

Mason kayak twist: 42

Getting better on alot of it- so yay! Others... still has lots of room for improvement. But I'll get there.