Sun Aug 7, 2011 - Arms, Hacky Sack, Core

Started at 6:34 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 13.5", L 13.4" cold):

-Super-set each of the following:

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

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

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

(R 14.75", L 14.5", 185 cals burned)

Finished at 7:40 pm

Hacky Sack - Started at 7:52

• warm-up
• 40 min., best run of 28, 192 cals burned
• Mini Core-ripper

Finished around 9:00 pm