Sun Jul 24, 2011 - Arms

Started at 8:44 pm

Shoulder Therapy: quad-set the following:

• Scaptions: 12 @2.5lbs x1
• Front Shoulder Raises: palms in, pause at top - 12 @2.5 lbs x1
• Lateral Raises, pause at top - 12 @2.5 lbs x1
• Front Shoulder Raises: palms back (thumb toward body) - 12 @2.5 lbs x1 (followed by pot stirrers)

• Superset forward shrug rolls with reverse shrug rolls - 12 @5lbs x1
• Pot Stirrers - each direction, both arms - 12 @2.5lbs x1

Arms (R 13.5", L 13.25" cold):

-Super-set each of the following:

• Laying Reverse DB Extensions - 12 @5lbs, 12 @7.5lbs, 10 @10lbs, 10 @12.5lbs
• Reverse DB Curls - 12 @5lbs, 12 @7.5lbs, 10 @10lbs, 10 @12.5lbs

• Laying DB Hammer Extensions -12 @10lbs, 10 @15lbs x2, 4 @20lbs (failure due to shoulder)
• DB Hammer Curls - 12 @10lbs, 10 @15lbs x2, 8 @20lbs

• Laying DB Extensions -10, 8, 7, 7 @15lbs (failure due to shoulder)
• DB Curls - 10 @15lbs x3, 10 @20lbs

(R 14.4", L 14.25")

Finished at 9:52 pm