My arms ... I can't ... lift... them ...

This morning's workout in the weight room was similar to Tuesday morning's, in that we once again did the tricep extension, rotating hammer curl circuit. We added in chin ups (assisted if you can't do one on your own ... which I cannot) to the mix, and removed the reverse dumbbell fly. 

Before that though, we worked chest and back with alternating between bench press, and lat pulldowns.  Today was a heavy day this morning, and I definitely feel it in my arms.  Thank god today is Cardio Recovery day for Insanity.  While still a workout in and of itself, the likelihood of my collapsing into a pile of sweaty, breathless, death, is not as likely.

Anyhow, a breakdown of this morning's weight room antics:

Bench press - 10 reps (I started at 2 sets at 65, 2 sets at 75, and finished strong with 1 set at 85 ... dropped back down to 65, and went until failure, which was probably only about 8 reps)

Lat pulldown - 10 reps (3 sets at 110, 3 sets at 130)

Tricep extension - 10 reps (2 sets at 55, 2 sets at 65)

Tricep extension w multigrip - 10 reps (2 sets at 40, 2 sets at 55)

Rotating hammer curl - 8 reps (2 sets at 15, 2 sets at 20)

Chin up (assisted) - however many you can do - (I only only do about 5 assisted.  I tried to support as little weight as possible while doing this move)

Last, but certainly not least, we did something my friend likes to call "Reduction Fun."  Really it's an exercise in torture.  We did it with hammer curls this morning, but what you do, is you look at what the max weight you put up was, and then go up in weight just slightly.  Do as many reps as you can within the normal set (we usually go with 10) and immediately drop down to the next lowest weight.  Repeat, until your arms don't work.  We usually do this with bench press, so we go until it's just the bar, but with dumbbells, we usually just go 4 down from where we started.  You think those dinky 15s look easy?  Just wait until you try to curl them after having started at 35 lbs until you just can't go anymore, with no break.  Not so easy then!

I feel sufficiently worked today.