Sun Jul 31, 2011 - Arms

Started at 8:30 pm

Warm-up + short hacky sack session (15 min, best runs of 25, 21 and 18)

(9:14 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)

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

-Super-set each of the following:

• Laying Reverse DB Extensions - 10 @10lbs x2, 10 @12.5lbs
• Reverse DB Curls - 10 @10lbs x2, 10 @12.5lbs

• Laying DB Hammer Extensions -10 @12.5lbs, 10, 9, 8 @15lbs,
• DB Hammer Curls - 10 @12.5lbs, 10, 10 @15lbs, 10 @20lbs

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

(R 14.5", L 14.4")

Finished at 10:12 pm