11/30: Arms

Biceps dumbbell curls: 6 x 25 lbs, 5 x 30 lbs, 4 x 35 lbs, 3 x 40 lbs.

(still taking it easy because of the nagging wrist injury)

Seated triceps dips: 6 x 100 lbs, 5 x 120 lbs, 4 x 140 lbs, 3 x 200 lbs

15's: 15 x 40 lbs, 15 x 50 lbs, 5 x 60 lbs (wrist0

Underhand single arm triceps cable extensions: 6 x 70 lbs, 5 x 80 lbs, 4 x 90 lbs, 3 x 100 lbs

12/2: Bonus workout day . My brother was itching to go to the gym, so I went with him and got in some bonus chest work. I need it.

Incline Chest Press: INCLINE CHEST PRESS: 10 x 50 lbs (warmup); 6 x 100 lbs, 5 x 150 lbs, 4 x 250 lbs, 3 x 290 lbs (got 4!!!)

Pec Deck Flyes: 6 x 90 lbs, 5 x 100 lbs, 4 x 120 lbs, 3 x 150 lbs.

Dumbbell shrugs: 3 sets of 8 x 50 lbs.

After work, some of the guys wanted to play basketball, so we went to a nearby court and played a game of 3-on-3 halfcourt ... and then got asked to play in a full court game which went well.

A very physical day, considering I expected it to be a rest day. Guess I will be resting tomorrow, especially since my usual lifting partner is in Arkansas for a few days and I will be going solo.

Tonight I am planning out my diet strategy for January and beyond, as well as putting together an exercise bench that has been waiting to be assembled for a month or so now.

Next workout is arms on Tuesday ... but I will be doing AM cardio tomorrow.