Today I did my arms workout and it went good. My left arm is still so weak since my December Ulnar Nerve injury. Anyway, when I was doing my curls today I had to use 5lbs on the left arm. I guess that nerve must effect the bicep firing mechanism. Anyway, I’m not going to push that arm because it took me two weeks of no lifting to get it back to healthy.
Let’s talk about stretching a bit. It’s important and should be done after every workout or every other workout. Muscles need to be warm before you stretch them and that’s why I advise you do the stretches after either a good warm-up or at the conclusion of your workout. When you stretch before your workout, warm-up and then perform your stretches and hold for about 10 seconds. This loosens the muscle without making it too loose. When you stretch after your workout, you should hold your stretches for 20-30 seconds each. This will create a deep enough stretch to serve a purpose and permanently enlongate the muscle fibers. Often aerobics instructors will cheat the stretch at the end of class or only hold the stretch for 10 seconds. Anything less than 20 and you are wasting your time. Remember, at the end of class you are more interested in creating a long stretch, not a warm-up stretch.
The reason I discuss this today is because my own stretching routine has been lacking and today I felt it. My hamstrings are just about at the breaking point. Today I will be stretching and typing before I lock them up or tear them. 
Today’s Workout: Arms
Superset One - 3 sets
Synchronized bicep curls - 15
Bicep curls twist - 15
Mountain Climbers - 30 total for each set
Superset Two - 3 sets
Spider Crawls - one pass around basketball court
Tricep Extensions - 10
Tricep pumps - 20
Superset Three - 3 sets
Kickbacks - 15
Alternating Curls - 15
Hanging Leg Lifts - 10
Jumping Jacks - 20
Cardio - 3 mile run of 1 min. mini sprints with 2 min. jogs