Thu Dec 8, 2011 - Chest & Back, Abs

Started at 5:31 pm with Iggy & the Stooges - Funhouse

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 @45lbs, 12, 12, 8, 8 @50lbs (all 1 min rest)
• DB Flys - 15 @10lbs, 12, 12, 12, 12 @15lbs
• 5 min rest
• Good Mornings - 12 @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 = 54 total, 36 no cheat (90 sec rest)
• 165 cals so far

(Abs/Core:

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

(AirDyne:

• 4.8 km (3 miles) in 15 min.

Finished off with more Pot Stirrers and stretching. 198 cals burned

6:51 pm