Wednesday Lifting & a song from Sunday's Run: Lupe Fiasco - The Show Goes On

Wednesday, I lifted upper body, and it was pretty boring, but I got through it.  I want to share this song that I heard right before my run today (Sunday).  It samples a Modest Mouse song, so I have no idea if Lupe Fiasco's other songs are this good or not, but I really like this one, and it was a good song to have in my head as I began my run.  I really like the message of the songs as well.  Not enough positive hip-hip out there, so it is was good to hear this song get some play on the radio.  I also really enjoyed the video, so I hope you'll enjoy it as well.

Lifting Legs & "Run for Your Life" Trailer: 5/17

Tuesday, I lifted legs and did abs.  After taking some Naproxin and applying some muscle creme to my foot and toe, the little piggy that stayed home began to feel much improved.

I find talking about lifting weights wearyingly dull, more than actually lifting them, which I am no real fan of either.  But I will say that since I have begun lifting weights my legs have felt considerably more sturdy.  The video above is the trailer for Run For Your Life which is documentary about the life of Fred Lebow, the late director of the NYC Marathon.  Lebow and the NYC Marathon are the duel subjects of the film because the development of the race and Lebow are so intertwined that they are inseparable.  I saw Run For Your Life on Netflix a while back when the offered it via their streaming service (it is no longer offered in that manner, but can still be watched via DVD through netflix).  The film did a wonderful job of depicting the early days and development of the The NYC Marathon and Lebow's role in the running boom of the 70's and 80's.  It had me hooked from the moment I started watching it.

One of My Favorite Songs of My Youth

riday, I lifted upperbody, which is too boring to write about.  So I give you this kick ass live version of one of the greated songs of my youth! I told Hiroko that when I run my first Marathon that she must meet me at the last mile and have Jukebox Hero playing for me!

Tuesday Lifting Legs and Running: 5/10

Yes, I am sucker for a good running ad.  This one has hooked me recently, making me want to throw on my shoes a go! 

Now that the weather is improving hiroko and I are biking to work more, which is a really good thing.  On Tuesday, I road from work to the gym and met Hiro there.  I lifted legs and did abs while Hiro did the Elliptical.  After our workout I tossed my bike on the back of the car and ran home.  Running after lifting legs wasn't as bad as I had thought it would be, but it took about a mile for my legs to get used to the idea of running.

What Were You Thinking: Lifting & Running -- May 7th

Recently, I read an article that said that running after lifting weights is a more effective way to lose weight than running prior to lifting.  The basic idea being that weights will cause your body to burn off sugar rather rapidly, which would then cause your body to get energy from fat for a longer period of time while you ran.  If one were to run first, you would still be burning off sugar by the time you began lifting weights, and lifting does not keep your heart rate elevated long enough to burn off fat the way running does.  This sounds alright to me -- and, hey, who am I to question science? I am the guy who just slacked off most of last week because he was tired from driving -- I need a the help I can get!  At least that was how I was feeling on Saturday when I decided that I need to make up for some of the workouts that I missed (Yeah, I know, this make up for lost workouts state of mind is never a good idea). 

Ignoring anything close to a logical thought, I decided to go straight to the the gym after dropping Hiroko off for work, lift weights, then drive the 10 mins it take to get to Umstead and go right into my Saturday run.  Now, one does not need to be a Mensa member to figure out where this is going. 



I feel your look, dude.


The lifting went fine.  I did upper body and had no issues other than I didn't bring a water bottle, so I was drinking much less water than normal.  Regardless, I left the gym as soon as I finished my last rep and went straight to Umstead.  I ran the first 2 miles on a hiking trail, and was feeling alright. not good, not great, but alright. the next mile six was on one of the Multi-purpose trails, and it just sucked.  But was manageable.  However, things went off the trails when I decided to take a hiking trail that I have never been on before rather than continue on the multi-purpose trail because it was coming to a place that I hate to run.  Bad.  Bad idea.  I spent the next two miles regretting this decision as Umstead kick the snot out me.  Misery followed.  Cursing spewed.  Tears were fought off.  And, fake tough guy looks were given out to anyone who passed.  By the time I reached my car, I had to force myself to do a minimum amount of stretching before  driving home.  Once I got home, I cleaned up, put on some compression sock a lay on the floor with my cat, Basil, just looked at me with eyes that screamed "you FUCKING idiot!" 

Thanks, guy. 


All total I did 5.57 miles in well over an hour.  muh.

Wednesday 5/4: Lifting Legs -- Zombie Style

True Confessions of Greg:  I love Zombie Films!  Even before the recent revival of Zombie movies, I loved them!  My first Zombie movie was Night of the Comet (1984), one of the best B movies flicks of the 1980's.  Next was the classic Night of the Living Dead, which was set in Western Pennsylvania near where I grew up.  I remember how the story seem to strike home with me even more because I recognized the names of all the towns mentioned in the film, and I remember staying up till 3am to see 1990 remake during a free preview of HBO, while I was in high school.  If push came to shove and I had to name my all time favorite Zombie movie, I would go with Zack Snyder's remake of Dawn of the Dead.

So what does this have to do with running and working out you ask?  Well, last week I felt like one of the living dead!  On Wednesday, I went to the gym determined to lift legs.  I waited until after work to go because the mornings were indescribably horrific. By the end of the day, I felt alright enough to go or just too dumb to go home a rest (perhaps a bit of both).  I did make it to the gym around 6pm and did manage to lift legs, but I was CRUSHED!  That night I went to bed at 9:30pm and slept straight through until 7am, which I never do!  When I got up, I told Hiroko that I would be taking a sick day on Friday because despite the sleep, it was going to take everything I had to make it through Thursday.  I really can't remember every being that worn down without some form of illness playing a part in it.  But, Last week the only thing bothering me were my allergies.  Thursday and Friday were total rest days for my Zombified self.

Tuesday 4/26 Lifting Legs & Abs, and also music by Raphael Saadiq - Stone Rollin'

Tuesday, I lifted legs for the first time in forever.  My legs felt better just after one session, so I am hopeful that lifting will add some balance and sability to my legs and clear up some of my leg crakiness.  Anyway, here is another song to share.  Back to Raleigh tomorrow!

Monday 4/25: Lifting Upper Body and music by Black Joe Lewis & The Honeybears - Sugarfoot

I am currently out of town and don't have much time to write. Also, Monday's workout was just a lifting session, which is just boring to talk about, so I will take a page from Jessie Pants and share a song that I like.

Wait . . . Weights . . . Don't Tell Me! (4/21/11)

I hate weights and lifting.  There I said it.  It's true!  I have never been one of those guys, who was obsessed by how much I could or couldn't bench press.  However, since I am half-giant in appearance, people who do care about such things always seem to think that I too share their obsession.  When I was younger, I think that 37% of all conversations I had either started off with one of two questions: did you play football in High School or how much can you bench?  The answers never really seemed to register in the mind of the person correctly.  When I would say, that I played chess instead of football and hated weights, people seemed to think that either I had misunderstood the question or answered in some foreign tongue they had no hope of decyphering.  Oh well . . . I still hate lifting, but I know that I need to add it into my workout, so here it goes.

I ran to the gym on Thursday morning: 1.64 in 16:17.27 9.55 pace.  Then began a lifting workout that I did last summer when I was injured.

Lifting:

--Chest--
Dumbbell Bench Press:
12 reps @ 25lbs
10 reps @ 20lbs
8 reps @ 15lbs
6 reps @ 10lbs
12 reps @ 25lbs

Dumbbell Incline Press: 12 reps @ 25 lbs

--Back--

One Armed Dumbbell Rows:
12 Reps @ 25 lbs
10 reps @ 20lbs

8 reps @ 15lbs
6 reps @ 10lbs
12 reps @ 25lbs

Pull Ups (assisted)

3 reps @ level 20 assistance  . . . DNF . . . Haha . . . pathetic!  I used to be able to do much much better at this.
--Shoulders--

Seated Dumbbell Press:

12 reps @ 25lb
10 reps @ 20lbs
8 reps @ 15lbs
6 reps @ 10lbs
12 reps @ 25lbs

Upright Cable Rows:
12 Reps @ 50lbs

--Biceps--

Barbell Curls:

12 reps @ 50lbs
10 reps @ 40lbs
8 reps @ 30
6 reps @ 20lbs
12 reps @ 50lbs

Alternating Dumbbell Curls:
12 reps @ 25lbs

--Triceps--
Lying Tricep Presses

12 reps @ 25lb

10 reps @ 20lbs
8 reps @ 15lbs
6 reps @ 10lbs
12 reps @ 25lbs

Dips 12 reps

This workout didn't suck as much as I had thought it would, but I was sore for several days afterwards.  I took it easy the first day, but I'll need to make it more difficult next time I do it.

afterward I ran home: 1.63 in 16:08.77 for another 9:55 pace.

Good Riddance July!

Dear July,

The thirty one days that we spent together were rather disappointing.  In fact, I would venture to say that they were for the most part they were aggravating and annoying.  I know that some of this was not your fault.  July, I know you had nothing to do with the chest infection or achilles problems that bothered me for your whole visit, but July -- we had so many plans for those days that were basically wiped-out by these injuries and illness that really made it difficult to enjoy our time together.  However, I must say that what really messed up your visit was your insistence upon doing the same thing day after day!  Last year your visit was lovely, we enjoyed picnic's in the park with a cool breeze, trips to the farmers market, hiking, nice thunderstorms, mild showers, and tons nights outside eating myriads of summer fruit, drinking tons of Japanese teas, and watching stars.  But this year July, all that you wanted to do was lay out in the sun and bake.  I know that I have a dark complexion and tan easily, but skin cancer is not in my plans, neither do I want to spend every waking moment that I am not in the sun bottled up inside with the air conditioner blasting! So, my friend as our visit comes to an end, I say to "Good Riddance".  I looked forward to you for most of 2010, but now I am sure that I will look upon your next visit with trepidation and doubt.  Next year, you mustn't be so unyielding with your plans and considerate of others!

--G--

Lifting July 28th:

The Workout:

--Chest--
Dumbbell Press:
12 reps @ 30lbs
10 reps @ 35lbs
8 reps @ 40lbs
6 reps @ 45lbs
12 reps @ 35lbs
Dumbbell incline Press: 12 reps @ 35 lbs.

--Back--
Pull ups:
12 reps @ level 20 assistance
10 reps @ level 19 assistance
8 reps @ level 18 assistance
6 reps @ level 17 assistance
7 reps @ level 19 assistance DNF
Seated  Cable Rows 12 Reps @ 80lbs
--Shoulders--
Seated Dumbbell Press:
12 reps @ 25lbs
10 reps @ 30lbs
8 reps @ 35lbs
6 reps @ 40lbs
12 reps @ 30lbs
Front Raises:
12 Reps @ 20 lbs
--Biceps--
Preacher Curls:
12 reps @ 30lbs
10 reps @ 40lbs
8 reps @ 60lbs (couldn't get the 50 lbs bar)
6 reps @ 60lbs
12 reps @ 50lbs
Alternating Dumbbell Curls:
12 reps @ 30lbs
--Triceps--
Dips
12 reps
10 reps
8 reps
6 reps
12 reps
Lying Triceps Press (two handed):
12 reps @ 40lbs

Annoyingly Half Full -- Monday July 26th

By Monday morning, it was pretty undeniable that my right Achilles had held up to my exercise in self-destructive stupidity better than my left.  My left Achilles felt sore, almost in the manner that a muscle that had been worked too hard would, but the nature of the soreness doesn't really matter at this point.  What counts is that my Achilles is clearly not fully recovered and needs more time.  Unfortunately, there is a 5k that I had wanted to run with some co-workers in about three weeks, and this injury really puts that plan in jeopardy.  At this point, I am holding out little hope that I will be able to resume running next week, which has got me feeling some frustrations, but I know that am benefiting from the lifting that I've been doing.  The Scales have remained about the same, but I am lifting more and I am able to do more of the standard exercises, like push ups and bicycles than previously. 

Since, I am annoyingly optimistic person , truly--I even annoy myself at time with my persistent glass is half-full attitude.  As an aside, many people mistake my penchant for sarcasm and dry sense of humor for a gloomy pessimistic nature, but those people don't know my Cancerian ways!  Therefore, since I am desperately optimistic I have concluded that dealing with this injury will be good for my mental toughness when it comes to long distances, when I get to the point where I can run something longer than a 5k or 10k.  I just can't help but think that managing this nagging and frustrating Achilles will help me at some point when I am running and find myself in a bad way.  I am sure that the knowledge that I was able to realizes that this problem is temporary and will pass will aid me through some future mental struggle, who knows maybe I am just wanting to find the silver lining.  Anyway, on Monday morning I was back to lifting rather than swimming.  I am a little tired of smelling like chlorine, so I planned to take some time away form the pool over the first part of the week.

The Workout:
--Chest--
Dumbbell Press:
12 reps @ 30lbs
10 reps @ 35lbs
8 reps @ 40lbs
6 reps @ 45lbs
12 reps @ 30lbs
Dumbbell incline Press: 12 reps @ 35 lbs.

--Back--
Pull ups:
12 reps @ level 20 assistance
10 reps @ level 19 assistance
8 reps @ level 18 assistance
6 reps @ level 17 assistance
12 reps @ level 20 assistance
One Armed Dumbbell Rows 12 Reps @ 30

--Shoulders--
Seated Dumbbell Press:
12 reps @ 25lb
10 reps @ 30lbs
8 reps @ 35lbs
6 reps @ 40lbs
12 reps @ 25lbs
Front  Raises:
12 Reps @ 15 lbs

--Biceps--
Alternating Dumbbell Curls:
12 reps @ 25lbs
10 reps @ 30lbs
8 reps @ 35lbs
6 reps @ 40lbs
12 reps @ 25lbs
Concentration Curls:
12 reps @ 25lbs

--Triceps--
Dips
12 reps
10 reps
8 reps
6 reps
12 reps
Lying Triceps Press (two handed):
12 reps @ 40lbs

Another 48 Hours: July 22 Lifting

OK . . . I have crossed a line that I am not sure was meant to be crossed.  This was my fourth workout in under 48 hours.  Tomorrow will be an off day without a doubt.  Luckily my body seems to have held up to the punishment fairly well if you disregard the fact that I feel like my kidney's are trying to shut down!  But, that probably has to do more with this heat spell that we are having, and my hypachondria. Actually, I am feeling really good about my Achilles.  Today was the first day were they felt a lot better.  Hardly an feelings of inflammation, and what ever soreness I did feel was quick to subside, so I am cautiously optimistic that I might be turning the corner with this injury.  This morning's workout was mainly weights, a little abs, and a littler rehab.  It went well, and I was glad to get it done because tomorrow I want to sleep in until 6am.

The Workout:
--Chest--
Dumbbell Press:
12 reps @ 20lbs
10 reps @ 25lbs
8 reps @ 35lbs
6 reps @ 40lbs
12 reps @ 25lbs
Dumbbell incline Press: 12 reps @ 35 lbs.

--Back--
Pull ups:
12 reps @ level 20 assistance
10 reps @ level 19 assistance
8 reps @ level 18 assistance
6 reps @ level 17 assistance
8 reps @ level 20 assistance DNF
Seated Cable Rows 12 Reps @ 90lbs

--Shoulders--
Seated Dumbbell Press:
12 reps @ 25lb
10 reps @ 30lbs
8 reps @ 35lbs
6 reps @ 40lbs
12 reps @ 25lbs
Lateral Raises:
12 Reps @ 100lbs

--Biceps--
Alternating Dumbbell Curls:
12 reps @ 20lbs
10 reps @ 25lbs
8 reps @ 30lbs
6 reps @ 35lbs
12 reps @ 20lbs
Cable Curls:
12 reps @ 60lbs

--Triceps--
Dips
12 reps
10 reps
8 reps
6 reps
12 reps
Lying Triceps Press (two handed):
12 reps @ 40lbs


Rehab:
Heel and Calf Raises

Abs:
Bicycles 25
Crunches 50
Side Oobliques 15 each side

Lifting: Tuesday 20th

Holy-moly!  I am caught up to today with this Blog.  How the heck did that happen?  Maybe I have sweat out my procrastination gene?  Hmmm . . . doubtful by the site of all the mail that needs sortin' in my apartment.  Really, some of this stuff might need to be carbon dated.  Regardless of just how it happened, I am actually blogging about today's workout, which was good.  I am starting to enjoy lifting somewhat, but I would much rather be running.  Despite the soreness and occasional inflamed feeling, I still think that it is improving, and I am still hopeful that I will be running again by the first week of August.

I lifted upper body today, and everything went well.  I made a lot of good choices regarding the weight I was lifting, and was able to keep my spine from resembling a crazy straw by the end of the workout, which is really about all that one can hope for, aside from not doing a full face plant in front of the entire gym, which I was also able to avoid!  That make to lifting sessions in a row where Newton has not decided to make me his Bitch!

The Workout:

--Chest--
Dumbbell Press:

12 reps @ 30lbs
10 reps @ 35lbs
8 reps @ 40lbs
6 reps @ 45lbs
12 reps @ 30lbs
Dumbbell Flyes: 12 reps @ 25 lbs . . . I tried 30lbs, but it kicked my butt.

--Back--
Pull ups:
12 reps @ level 20 assistance
10 reps @ level 19 assistance
8 reps @ level 18 assistance
6 reps @ level 17 assistance
9 reps @ level 20 assistance DNF

Seated Cable Rows:
12 Reps @ 90lbs

--Shoulders--
Seated Dumbbell Press:
12 reps @ 25lb
10 reps @ 30lbs
8 reps @ 35lbs
6 reps @ 40lbs
12 reps @ 25lbs
Reverse Flyes:
12 Reps @ 100lbs

--Biceps--
Alternate Hammer Curls:
12 reps @ 20lbs
10 reps @ 25lbs
8 reps @ 30lbs
6 reps @ 35lbs
12 reps @ 20lbs

Alternating Dumbbell Curls:
12 reps @ 30lbs

--Triceps--
Dips
12 reps
10 reps
8 reps
6 reps
12 reps
Seated Triceps Press (two handed):
12 reps @ 40lbs

Gym Dunce: Sunday, July 18th

I wanted to Swim on Saturday.  Don't ask me why, but for some reason swimming was really important to me on Saturday.  I wouldn't even consider lifting or doing anything else.  It is not like I've become hooked on swimming or anything.  I enjoy my time in the water, but I'd much rather be running if I had the choice.  But Saturday, swimming was all that I could think about.  However, there was a constant rumbling of thunder all afternoon, which frustrated me even more because it wouldn't rain.  It would just thunder ever so often, making it impossible to swim because the Y won't let into the water for 20 mins after thunder is heard--Nazis!  I even went there once and just so I could make sure that they weren't letting people swim.  Honestly, I am not sure why I even bothered to confirm it with my own eyes -- really -- like they were going to let people swim just this one time as long as they promised not to tell.  Anyway, around 4:30 the sky opened up and the rains started, which allowed me to put my mind at ease and give up on swimming for the day.

However, I had planned to lift on Sunday, so the thunder storms and my refusal to let nature alter my plans left me with a dilima.  Should I swim on Sunday, Lift, or do both?  I thought that doing both was just stupid, so that's what I did.  Why?  Because sometime we are all stubborn dumb asses, and apparently this was my weekend to shine.  I decided that for safeties sake that I should swim first, lest I drown because my arms were to tired to swim after lifting.

The swimming was no problem, but the lifting truly sucked causing me to curse my jackass self nearly the whole way through, particulerly during the chin-ups and the Alternating Dumbbell Curls.  The underside of my left shoulder in the back right around my arm pit was killing as I did the chin-ups, my form was sloppy as hell during the ADC's.  I had to stop several time to rest so that I could correct my form.  I am really lucky that I didn't hurt my back.  Truly, I wish that I could say that I'll never do this again, but sometimes . . . we all just get a touched in the head and act the fool.



The Workout:

Swimming:
2 laps Frog
20 Laps Crawl

Lifting:

--Chest--

Barbell Press:
12 reps @ 25lbs
10 reps @ 30lbs
8 reps @ 35lbs
6 reps @ 40lbs
12 reps @ 25lbs
Dumbbell Incline Press: 12 reps @ 35 lbs

--Back--
Pull ups:
12 reps @ level 20 assistance
10 reps @ level 19 assistance
8 reps @ level 18 assistance
6 reps @ level 17 assistance
6 reps @ level 20 assistance DNF
Wide Grip Lat Pull Down:
 12 Reps @ 100lbs

--Shoulders--
Seated Dumbbell Press:
12 reps @ 25lb
10 reps @ 30lbs
8 reps @ 35lbs
6 reps @ 40lbs
12 reps @ 25lbs
Reverse Flyes:
12 Reps @ 100lbs

--Biceps--
Alternate Dumbbell Curls:
12 reps @ 25lbs
10 reps @ 30lbs
8 reps @ 35lbs
6 reps @ 40lbs
12 reps @ 15lbs
Preacher Curls:
12 reps @ 50lbs

--Triceps--
Dips
 12 reps
10 reps
8 reps
6 reps
12 reps
Triceps Kickbacks:
12 reps @ 15lbs

Free Falling -- Second Day of Lifting: Thursday, July 15th

Thursday morning was my second day of lifting and it felt good.  I wasn't nearly as sore afterward either.  I did have one small mishap, when I got my feel tangled up in some weights and fell down.  Luckly, the only thing that I hurt was my pride.  This is the second or third time that I have fallen down in public this year.  Everytime, I've been able to bounce back up pretty quickly, but I've never been able to fall without people taking notice.  I would like to think that my falls have all possesed a modicum of style and panache, but  . . . ummm . . . no . . . when you are as big as I am, there is very little that is graceful about falling down, espeically when you holding 30lb. dumbbells.  Anyway, here is the workout:

--Chest--
Barbell Press: 12 reps @ 25lbs
                      10 reps @ 30lbs
                        8 reps @ 35lbs
                        6 reps @ 40lbs
                      12 reps @ 25lbs
Dumbbell Flyes: 12 reps @ 25 lbs

--Back--
Pull ups: 12 reps @ level 18 assistance
             10 reps @ level 17 assistance
               8 reps @ level 16 assistance
               6 reps @ level 15 assistance
               3 reps @ level 18 assistance DNF
One-Arm Dumbbell Rows: 12 Reps @ 30 lbs

--Shoulders--
Seated Dembbell Press: 12 reps @ 25lbs

                                     10 reps @ 30lbs
                                       8 reps @ 35lbs
                                       6 reps @ 40lbs
                                       9 reps @ 25lbs DNF
Reverse Flyes: 12 Reps @ 110lbs

--Biceps--
Alternate Dumbbell Curls: 12 reps @ 15lbs
                                        10 reps @ 20lbs
                                          8 reps @ 25lbs
                                          6 reps @ 30lbs
                                        12 reps @ 15lbs
Hammer Curls: 12 reps @ 25lbs

--Triceps--           
Dips 12 reps
        10 reps
          8 reps
          6 reps
        12 reps
Seated Two Arm Tricep Press: 12 reps @ 30lbs

Sun July 11th: First Day Lifting

Wow, talk about a change of pace.  I knew that switching to weights would be a big change, but it was shocking just how strenuous it felt.  One of my co-workers gave me this workout plan that he has been doing since January, and I decided to give it a try.  I didn't really follow it correctly, but it was either way it was still a beast.  I will do it right next time.  I know that this change will be good for me because I have been doing a lot of conditioning but not as much strengthening.  I know that lifting will increase my metabolism, which will help me to burn more fat as I build more muscle. However, the danger with lifting and building muscle as you main way of losing weight is that if you don't keep up with it you weight will return quickly, which is one of the main reasons that I have avoided lifting until now.  But, I think that now is the time to make the switch because my body has gotten used to the workouts that I have been doing for the last six months, so I am no longer getting the most effective workouts.  By switching things up, I'll force my body to make adjustments and thus get a more effective workout.

Here is the workout:

Chest: Dumbbell Bench Press: 12 reps @ 20lbs, 10 reps @ 25lbs, 8 @ 30 lbs, 6 @ 35lbs.

          Cable Crossovers: 12 Reps @ 30lbs

          Dumbbell Flyes: 12 Reps @ 20lbs
Back: Pull Ups (assisted): 12 Reps @ 18A, 10 @ 16A, 8 @ 15A, 6 @ 14A (Lower #A is less help)
          Wide Grip Lat Pull downs 12 @ 110lbs
          Straight-Arm Pull downs 12 @ 20lbs
Shoulders: Seated Dumbbell Press: 12 reps @ 20lbs, 10 reps @ 25lbs, 8 @ 25 lbs, 6 @ 30lbs.
                 Reverse Flyes 12 @ 110lbs
                 Straight Arm Dumbbell Rows 12 @ 15 lbs
Biceps: Alternating Dumbbell Curls: 12 reps @ 20lbs, 10 reps @ 25lbs, 8 @ 30 lbs, 6 @ 35lbs.
            Hammer Curls: 12 Reps @ 25 lbs
            Preacher Curls: 12 @ 50 lbs
Triceps: Bench Dips 12 reps, 10, 8, 6
             Seated Triceps Presses (two arms) 12 reps @ 25 lbs
             Triceps Kickbacks: 12 @ 15 lbs

This kicked my butt.  However, I plan to do it again this week.  It was really effective, and I am still sore from the pull ups!