Fri Aug 26, 2011 - Arms

Started at 8:04 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)

Upper Arms (R 13.9", L 13.75" cold):

-Super-set each of the following:

• Laying Reverse DB Extensions - 12 @15lbs, 10, 10, 8 @17.5lbs
• Reverse DB Curls - 12 @15lbs, 10, 8.5, 7 @7.5lbs

• Laying DB Hammer Extensions -10 @17.5lbs, 9, 8, 7 @20lbs (failure due to shoulder)
• DB Hammer Curls - 10 @17.5lbs, 10, 10, 10 @20lbs

• Laying DB Extensions -8, 7, 7, 6 @20lbs (fail due to shoulder), 9 @15lbs
• DB Curls - 10 @20lbs, 10, 8, 9, 10 @25lbs

(R 14.9", L 14.75", 186 cals burned)

Fore-arms:

• Reverse Wrist Curls - 15, 12, 12, 10 @7.5lbs
• Wrist Curls - 15 @12.5lbs, 12, 10, @17.5lbs
• Wrist Rotations - 20 @7.5lbs

Fin @ 9:28 pm