Love the supersets. Warmed up with 15,15,15,15,15,15 pullups, dips (assisted).
15R Hammer curls with dumbbells (10# ea hand)
15R Skull-crushers with dumbbells (10# ea hand)
20R Cable Bent-over Triceps Extension (with rope attachment) (30#)
15R Cable one-arm curl (20#)
Instructions: Repeat circuit 3 times, no rest
30R crunches (30 sec rest, repeat 3 times)
20R Sit up with single-leg raise
1 minute plank hold
2 minute plank hold
Felt really good after this workout. Fatigued but not death-fatigue. I know I am still weak, but I can tell I am getting stronger. I have a cardio program forthcoming from Groshek. I am expecting nothing less than hell ^_^.