Fri Aug 12, 2011 - Arms

Started at 6:35 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 13.75", L 13.5" cold):

-Super-set each of the following:

• Laying Reverse DB Extensions - 12 @12.5lbs, 10, 10, 9 @15lbs
• Reverse DB Curls - 12 @12.5lbs, 10, 10, 10 @15lbs

• Laying DB Hammer Extensions -10, 10 @15lbs, 8 @17.5lbs, 6 @20lbs (failure due to shoulder)
• DB Hammer Curls - 10, 10 @15lbs, 10 @17.5lbs, 10 @20lbs

• Laying DB Extensions -10 @15lbs, 8, 7, 6, 5 @20lbs (fail due to shoulder), @15lbs
• DB Curls - 10 @15lbs, 10 @20lbs, 8, 8, 8 @25lbs

(R 14.8", L 14.6", 185 cals burned)

Finished at 7:38 pm

Hacky Sack - Started at 7:52

• warm-up
• 30 min., best run of 15
• (Mini Core-ripper

Finished around 9:00 pm