Fri Aug 5, 2011 - Chest & Back, Core | Hacky Sack

Started at 1:34 pm

Shoulder Therapy: quad-set the following:

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

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

Chest & Back

• Superset the following:
• DB Bench Press, elbows in - 15 @10lbs, 12 @20lbs, 12 @25lbs, 10 @30lbs, 10 @35lbs
• DB Bent-over Rows, elbows in - 15 @10lbs, 12 @20lbs, 12 @25lbs, 10 @30lbs, 10 @35lbs

• DB Bench press, elbows 45* - 15 @20lbs, 12 @25lbs, 12 @30lbs, 10 @35lbs, 9 @40lbs
• DB Bent-over Rows, elbows 45* - 15 @20lbs, 12 @25lbs, 12 @30lbs, 10 @35lbs, 9 @40lbs

Finished off with more Pot Stirrers and stretching.

Core:

• Mini Core-ripper

Finished at 2:50 pm

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3:34 pm

• Warm-up
• Hacky Sack (50 min., best run of 19)