Friday, May 20, 2011

Fri May 21, 2010 - Shoulder Therapy, Chest & Back

Started at 8:00 pm

Shoulder Therapy: Tri-set each of the following groups:
  • Front Shoulder Raises: palms in, pause at top - 12 @ 2.5 lbs, 12 @ 5 lbs x2
  • Lateral Raises, pause at top - 12 @ 2.5 lbs, 12 @ 5 lbs x2
  • Front Shoulder Raises: palms back (thumb toward body) - 12 @ 2.5 lbs, 12 @ 5 lbs x2
  • Shrugs: front - 12 @ 5 lbs, 12 @ 10 lbs
  • Shrugs: side - 12 @ 5 lbs, 12 @ 10 lbs
  • Shrugs: rear - 12 @ 5 lbs, 12 @ 10 lbs
Chest & Back: Started at 8:37 pm. First session after long time off due to shoulder injury, so starting very light, and just doing 1 exercise for each. Superset the following:
  • Bent-over DB Rows - 12 @ 5 lbs, 12 @ 10 lbs, 12 @ 15 lbs, 12 @ 20 lbs
  • Bench Press, elbows by side - 12 @ 5 lbs, 12 @ 10 lbs, 12 @ 15 lbs, 12 @ 20 lbs
  • Stretch lats and pecs
Finished at 9:00 pm

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