Fri. May 11, 2012, Arms

Here is the workout I did this morning:
crunches on bosu ball: 30, 20, 20
kneeling rope crunch: 130-10; 150-10; 170-8
vaccuum poses
rope pushdowns (warm up): 50-30; 70-12
lying triceps extension: 50-15; 70-12; 90-6; 110-14
1-arm machine extension: 110-13,8; 95-7
lying 1-arm cross-face reverse grip extension: 20-15, 10, 8
pushdowns: 150-12     (drank some whey protein)
20 minutes stepmill
20 minutes posing
This whole workout took about an hour and 20 minutes.

I will go back to the gym this afternoon to get biceps.