Tue Dec 20, 2011 - Arms1

Started at 5:20 pm

Shoulder Therapy:

• Scaptions: 12 @2.5lbs
• Front Shoulder Raises: thumbs in, pause at top - 12 @2.5 lbs
• Lateral Raises, pause at top - 12 @2.5 lbs
• Pot Stirrers - 10 each way, both arms @2.5lbs each

Upper Arms (R 14.75", L 14.3" cold):

-Super-set each of the following:

• Laying BB Extensions -15 @ 38lbs, 12 @ 48lbs, 10 @ 58lbs, 9, 8 @63lbs
  
• BB Curls - 15 @ 38lbs 12 @48lbs, 10 @ 58lbs, 8, 6+1 @63lbs
  
• 15.75", 15.2" (68 cals so far)

• Laying DB Hammer Extensions -12 @20lbs, 8, 7, 7, 6+1 @22.5lbs
  
• DB Hammer Curls - 12 @20lbs, 8, 9, 7, 7 @22.5lbs
  
• 15.9", 15.25" (126 cals so far)

• Laying Reverse BB Extensions - 12 @38lbs, 9, 8, 8, @48lbs
  
• Reverse BB Curls - 12 @38lbs, 7+1, 6+1, 5+1, @48lbs
  
• 15.75", 15.3", (190 cals so far)

Fore-arms:

• Reverse BB Wrist Curls - 10, 8, 8, 6, 6 @38lbs
• BB Wrist Curls - 14, 10, 10, 8, 8 @38lbs
• 
  
• (Hammer Wrist Curls - 20, 15, 12, 10, 10 @10lbs
• (Wrist Rotations - 20, 15, 12, 10, 10 @10lbs
• 226 cals burned
  

(Abs:

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

Stretch

Fin @ 6:39 pm