Thu Jul 7, 2011 - Hacky Sack | Shoulder Therapy, Chest & Back

Started at 7:50 pm

• Warm-up
• Solo Hacky-Sack (30 min, best run of 24)
• (Mini-Core-Ripper
• Stretch

Finished at 8:46 pm

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Started at 10:10 pm

Shoulder Therapy: quad-set the following:

• Scaptions: 12 @2.5lbs x3
• Front Shoulder Raises: palms in, pause at top - 12 @2.5 lbs x3
• Lateral Raises, pause at top - 12 @2.5 lbs x3
• Front Shoulder Raises: palms back (thumb toward body) - 12 @2.5 lbs x3 (followed by pot stirrers)

• Superset forward shrug rolls with reverse shrug rolls - 12 @5lbs x2
• Pot Stirrers - each direction, both arms - 12 @zero lbs, 1 @2.5lbs

Chest & Back

• Superset the following:
• DB Bench Press, elbows by side - 2 @5lbs, 1 @7.5lbs, 1 @10lbs
• DB Bent-over Rows - 2 @5lbs, 1 @7.5lbs, 1 @10lbs

Finished off with more Pot Stirrers.

Finished at 11:00 pm