Fri Dec 16, 2011 - Chest & Back, Abs

Started at 1:10 pm

Shoulder Therapy: quad-set the following:

• Scaptions: 15 @2.5lbs
• Front Shoulder Raises: thumbs in - 15 @2.5 lbs
• Lateral Raises, pause at top - 15 @2.5 lbs
• Pot Stirrers - each direction, both arms - 10 @2.5lbs

Chest & Back

• DB Bench press, elbows out - 15 @25lbs, 12, 12 @50lbs. 7, 7, 8 @57.5lbs (55+bar)
• DB Flys - 15 @10lbs, 12 @15lbs, 12 @20lbs, 8, @25lbs
• 5 min rest
• Good Mornings - 15 @0lbs, 12, 12, 12 @28lb bar
• Two-Arm DB Bent-over Rows - 15 @25lbs, 12 @40lbs, 10, 8, 7 @45lbs (75 secs)
• Close-Grip Chins (hammer) - 13+1, 8+2, 5+5, 5+5, 5+5 = 54 total, 36 no cheat (90 sec rest)
• 230 cals so far

(Abs/Core:

• V-Ups - 50
• Oblique V-Ups - 25 each side
• 184 cals so far

Finished off with more Pot Stirrers and stretching. 250 cals burned
2:33 pm