Mon May 23, 2011 - Arms, Hacky Sack

Started at 3:05 pm

Warm-up shoulders.

Arms: Measurements before: R: 13.75" L: 13.25"

First arm session in over a year. Light and strict.

Thomas Triples - Tri-set the following:

• Reverse Triceps Kickbacks (palms forward when down) - 12, 12 @5lbs, 12, 12 @7.5lbs (4 sets total)
• Reverse DB Curls - 12, 12 @ 5lbs, 12, 12 @7.5lbs (4 sets total)

• Hammer Kickbacks - 12 @5lbs, 12, 12 @7.5 lbs, 10, 10 @10lbs (5 sets total)
• DB Hammer Curls- 12 @5lbs, 12, 12 @7.5 lbs, 12, 12 @10lbs (5 sets total)

• Forward Kickbacks (palms back when down) - 12 @5lbs, 12, 12 @7.5lbs, 10, @10lbs, 12 @7.5lbs (had some strain on shoulder with this movement) (5 sets total)
• DB Curls - 12 @5lbs, 12 @7.5lbs, 12, 12, 12 @10lbs (5 sets total)

Finished at 4:52 pm. Measurements after: R: 14.4", L: 14.25"

Hacky Sack

Started at 5:02

• Solo for 30 min (neighbor and friend joined in for 10 min or so)
• Best run of 10

Finished at 5:30 pm