Mon Aug 22, 2011 - Upper Body

Started at 9:52 pm

Shoulder Therapy: tri-set the following:

• Scaptions: 12 @2.5lbs
• Lateral Raises, pause at top - 12 @2.5 lbs
• Front Shoulder Raises: palms back (thumb toward body) - 12 @2.5 lbs
• Super-set forward shrug rolls with reverse shrug rolls - 12 @10lbs each
• Pot Stirrers - each direction, both arms - 12 @2.5lbs

Upper Body:

• Upright DB Rows - 12 @5lbs, 12, 10, 10, 10 @10lbs
• DB Bent-over Rows (double arm), elbows 45* - 12 @25lbs, 12 @30lbs, 10, 10, 10 @35lbs
• DB Bench press, elbows out - 12 @25lbs, 12 @35lbs, 12 @40lbs, 10 @45lbs, 8 @50lbs
• Seated Twisting DB Curls - 12 @20lbs, 10, 8, 8 @25lbs, 8 @20lbs
• Laying DB Extensions -12 @15lbs, 10, 7, 6, 6 @20lbs (fail due to shoulder)

Finished off with more Pot Stirrers and stretching.

Finished at11:24 pm