Tue Dec 6, 2011 - Arms1 & Abs

Started at 6:52 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 14.7", L 14.25" cold):

-Super-set each of the following:

• Laying BB Extensions -15 @ 28lbs, 12, 10, 10 @48lbs, 8 @ 53lbs
• BB Curls - 15 @ 28lbs 12, 10, 10 @48lbs, 8 @ 53lbs
• 15.5", 15.2" (77 cals so far)

• Laying DB Hammer Extensions -10, 8, 8, 7, @20lbs
• DB Hammer Curls - 12, 10, 9, 9, 8 @20lbs
• 15.5", 15.25"

• Laying Reverse BB Extensions - 15, 12 @28lbs, 10, 9, 8 @33lbs
• Reverse BB Curls - 12, 10 @28lbs, 9, 8, 8 @33lbs
• 15.6", 15.25", 150 cals burned? Seems low (220 last time)

Fore-arms:

• (Reverse BB Wrist Curls - 14 @ 28lbs, 7, 7, 7, 7 @33lbs
• (BB Wrist Curls - 16 @28lbs, 12, 12, 10, 10 @33lbs
• 
  
• Hammer Wrist Curls - 20, 15, 12, 10, 10 @10lbs
• Wrist Rotations - 20, 15, 12, 10, 10 @10lbs
• 185 cals burned (260 cals last time)

Abs:

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

Stretch

Fin @ 8:10 pm