Biceps and triceps

Alternating dumbbell curls, each side
25s x 10, 30s x 10, 10

Bench dips, feet elevated
20, 20, 16

Incline hammer curls
20s x 12, 12, 12

Seated French press
30lb x 10, 10, 10

Underhand lateral pull-downs (Bowflex)
200 x 12, 12, 12 (no way that was 200lb, but I used two 50 rods on each side)

Biceps and triceps

Alternating dumbbell curls
35s x 10, 10, 10

Bench dips, feet elevated
25, 20, 16

Incline dumbbell curls
25s x 12, 12, 10

One-arm preacher curls
25lb x 6, 7, 7
 
Seated French press
30lb x 10, 9, 10

Dumbbell 21s
20s x 1, 1, 1

Dumbbell skull crushers
25s x 10, 8, 8

Dumbbell one-arm tricep extensions
35lb x 12, 12, 11

Biceps and triceps

Pump!

Dumbbell curls
30s x 10, 10, 10

Bench dips, feet elevated
25, 20, 15

Incline dumbbell curls
25s x 10, 12, 12

Dumbbell one-arm tricep extensions
35 x 10, 10, 9 per arm

Dumbbell 90 degree holds
25s x 30 seconds, 30, 30

Seated French press
25 x 15, 15, 12

Concentration curls
25s x 10, 10, 10

Dumbbell skullcrushers
25s x 10, 8, 8

Biceps, triceps and abs

40 push-ups (unbroken)

Dumbbell curls
30s x 10, 10, 10

Bench dips, feet elevated
24, 19, 15

Incline dumbbell curls
25s x 12, 12, 10

Dumbbell one-arm tricep extensions
30lb x 12, 11, 10

Dumbbell 21s
20s x 1, 25s x 1, 1

Seated French press
30lb x 10, 9, 9

Concentration curls
25s x 10, 30s x 8, 9

Dumbbell skullcrushers
25s x 9, 8, 7

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Crunches; amrap 60 seconds with 60 seconds rest
35, 32, 27

Plank, feet elevated
3 x 30 seconds

Shoulders, triceps and forearms

Seated barbell press
75lb x 8, 6, 5

Barbell shrug and hang cleans
100lb x 8, 8, 7

One arm dumbbell front raise, underhand
22lb x 10, 10; 25lb x 10 per arm

Seated dumbbell shrug/lateral raise
15s x 12; 17.5s x 12, 12

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Close grip bench press
100lb x 8, 6, 6

Seated French press
25lb x 10, 10, 8

EZ bar skull crushers
65lb x 10, 8(.5!), 8

Wide grip dips
9, 7, 7

Bench dips, feet elevated
20, 17, 14

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Barbell wrist curls
70lb x 12, 10, 6

Barbell static holds @ 160lb x 3

Arms

30 push ups

Dumbbell curls - 30s x 10, 10, 10

Bench dips, feet elevated - 25, 18, 16

Incline hammer dumbbell curls
20s x 12, 12, 11

Dumbbell one-arm tricep extensions
30lb x 12, 10, 10

Dumbbell 15s - 25lb per arm x 3

Seated French press
25 x 13, 10, 10

One-arm dumbbell preacher curls
25lb x 10, 8, 8 per arm

Dumbbell skull crushers
20s x 12, 10, 11

Biceps and triceps

First workout of the day. I wanted to train yesterday, but time ran away from me, so I'm going to try to fit in two sessions today. I started with a fairly light arm workout at 6:00am at Stonecroft.

Dumbbell curls - 25s x 10, 10, 10 per arm

Bench dips, feet elevated - 20, 15, 15

Incline dumbbell curls - 20s x 10, 10, 10

Dumbbell one-arm tricep extensions
30lb x 10, 9, 8 per arm

Dumbbell 21s - 20s x 3

Seated French press - 20lb x 12, 12, 12

Arms

Dumbbell curls - 25s x 10, 30s x 10, 10

Bench dips, feet elevated on a Swiss ball
22, 14, 16

Incline dumbbell curls
20s x 10, 25s x 8, 8

Dumbbell one-arm tricep extensions
25lb x 12, 30lb x 10, 9

Dumbbell 21s - 20lb per arm

Seated French press - 15lb x 15, 20lb x 13, 11

One-arm dumbbell preacher curls
25lb x 8, 8, 8

Dumbbell skull-crushers
20s x 12, 10, 11

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Reverse dumbbell wrist curls over bench
10s x 16, 14, 12

Dumbbell wrist curls
20s x 15, 25s x 12, 12

Biceps and triceps

Dumbbell curls - 25s x 10, 10, 10

Bench dips, feet elevated on Swiss ball
20, 15, 15

One-arm dumbbell preacher curls
20lb x 15, 25lb x 10, 8

Dumbbell one-arm tricep extensions
20lb x 15, 25lb x 12, 12

Dumbbell 21s - 20lb per arm x 3

Dumbbell skull-crushers - 25s x 7, 6, 5

Shoulders and triceps

I started taking creatine again a couple of months ago. I don't know if it's my imagination, but I feel like my post-exercise recovery has improved. I had a challenging leg session with Ben last Monday, from which I recovered two days later. I played all 90 minutes of a fast-paced soccer game on Friday, and I outran the three opposition players whom I was marking. Not all at the same time; they subbed out every 15 minutes or so, but we were several payers short, so I stayed on the pitch for the whole game. My legs feel a bit tired, but certainly not over-fatigued.

Seated barbell press - 70lb x 11(!), 6, 6, 4

Seated Arnold press - 25s x 11, 9, 8

One arm front raise - 15lb x 10, 10, 10 per arm

Dumbbell lateral raise - 10s x 40 reps

Close grip bench press - 110lb x 5, 5

Dumbbell tricep extensions - 17.5lb x 12; 20lb x 12 per arm

EZ bar skull crushers - 60lb x 10, 10

Parallette bench dips x 40, 40

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Decline sit-ups - 23, 18, 14

Chest and triceps

Valenzuela and Briggs

Bench press - 95lb x 12, 10, 8

Incline dumbbell bench press - 35lb x 11, 9, 8

Dips - 11, 8, 7

Crossover cable flies - 30lb x 12, 9, 8

Chest press @ 80lb - 5 minute burn

EZ bar skull crushers - 50lb x 12, 9, 9

Bench dips, feet elevated on Swiss ball - 13, 11, 11

Cable tricep extensions - 5 minute burn

Chest and triceps

Bench press (rack) - 105lb x 11, 8, 7

Incline dumbbell bench press - 37.5lb x 9, 7, 7

Dips - 12, 9, 7

Cable flies - 30lb x 11, 9, 9

Chest press (machine) @ 80lb - 5 minute burn

EZ bar skull crushers - 55lb x 11, 8, 7

Bench dips - 15 (feet on the ground), 17, 14 (feet elevated on last two sets)

Cable tricep extensions - 5 minute burn

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And just because the weather was gorgeous...

1 mile run

One hour of mowing the lawn with a manual mower - perfect for a chest and tris day!