Thu Aug 18, 2011 - Chest & Back

Started at 8:25 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 45* - 15 @15lbs, 12 @30lbs, 10 @35lbs, 10 @40lbs, 10 @45lbs
• DB Bent-over Rows, elbows in - 15 @15lbs, 12 @30lbs, 10 @35lbs, 10 @40lbs, 10 @45lbs
• warm-up lower-back
• DB Bench press, elbows out - 12 @25lbs, 12 @30lbs, 10 @35lbs, 10 @40lbs, 8 @45lbs
• DB (double arm) Bent-over Rows, elbows 45* - 12 @25lbs, 12 @30lbs, 10 @35lbs, 10@40lbs, 8 @45lbs

Finished off with more Pot Stirrers and stretching.

9:30 pm