Fri Dec 9, 2011 - Arms2 & Abs

Arms2 & Abs to The Velvet Underground & Nico

Started at 6:06 pm

Shoulder Therapy:

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

Upper Arms (R 14.6", L 14.5" cold):

Super-set each group:

• Incline DB Curls - 13 @ 20lbs, 10 @25lbs, 5 @30lbs, 7 @25lbs, 8 @ 20lbs
• Dips - 26, 17, 14, 13, 11
• 4 min rest (15.25", 15.125")

• Preacher Curls - 15 @10lbs, 12 @15lbs, 10, 8, 8 @20lbs, (Left only: 12 @15lbs
• Twisting Kickbacks - 15 @10lbs, 12 @15lbs, 10, 8, 8 @20lbs, (Left only: 12 @15lbs

(R 15.4", L 15.25", 118 cals so far)

(Fore-arms: Superset each group

• Reverse BB Wrist Curls - 15 @28lbs, 8, 8, 8, 8 @33lbs
• BB Wrist Curls - 15 @28lbs, 12, 10, 10, 10 @33lbs
• 
  
• (Hammer Wrist Curls - 15, 10, 9, 10 @10lbs
• (Wrist Rotations - 14, 12, 10, 10 @10lbs
• 220 cals so far

Abs:

• V-Ups - 50
• Oblique V-Ups - 25 each side

Stretch

Fin @ 6:58 pm

142 cals burned