Thu Dec 1, 2011 - Half of Chest & Back with The Cream

Started at 8:25 pm with Disraeli Gears. Not feeling all that well; not going to do Dips or Bent-over Rows.

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
• DB Shrugs - 15 @10lbs

Chest & Back

• DB Bench press, elbows out - 15 @25lbs, 12 @45lbs, 12, 12, 8, 7, 7, 7 @50lbs (all 1 min rest expt last 2 were 90 seconds - 2 extra, not doing Dips)
• (Dips - 14, 11, 9, 9, 8, 8 (rest between 75 & 90 secs)
• 4 min rest
• Good Mornings - 15 @10lbs, 12, 12, 12 @28lb bar
• (Two-Arm DB Bent-over Rows - 15 @25lbs, 12 @40lbs, 10, 8, 7 @45lbs, 10 @35lbs (75 secs)
• Close-Grip Chins (hammer) - 13+1, 8+2, 5+5, 5+5, 5+5, 4+2 = 60 total, 40 no cheat (90 sec rest, 10 extra reps due to no Bent-over Rows)
• 120 cals so far

(Abs/Core:

• V-Ups - 50
• Oblique V-Ups - 25 each side
• (Hyper-extensions - 14, 14, 12, 12
• 222 cals so far

(AirDyne:

• 4.8 km (3 miles) in 15 min.

Finished off with more Pot Stirrers and stretching. 128 cals burned

9:21 pm