Fri Dec 23, 2011 - Chest & Back, Abs

Started at 2:00 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 - 15 @30lbs, 12 @50lbs. 10, 7, 6, 6 @57.5lbs (55+bar)
• DB Flys - 15 @10lbs, 12 @20lbs, 10 @25lbs, 10, @30lbs
  
• 5 min rest
• Good Mornings - 15 @0lbs, 10, 10, 10 @38lb bar
• Two-Arm DB Bent-over Rows - 15 @30lbs, 12 @40lbs, 10, 8, 8 @45lbs (75 secs)
• Close-Grip Chins (hammer) - 14, 8+2, 5+5, 5+5, 5+5 = 54 total, 37 no cheat (90 sec rest)
• ? 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
3:20 pm