Thu Aug 25, 2011 - Chest & Back

Started at 7:30 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

• DB Bench press, elbows out - 12 @25lbs, 12 @35lbs, 12 @40lbs, 10 @45lbs, 8 @50lbs
• Incline (30 degree) DB Bench Press - 15 @20lbs, 12 @25lbs, 10, 10 @30lbs, 10 @35lbs
• 
  
• Single-arm DB Bent-over Rows - 15 @20lbs, 12 @35lbs, 10 @40lbs, 10, 10 @45lbs
• warm-up lower-back
• Double-arm DB Bent-over Rows, elbows out - 12 @25lbs, 12, 12 @30lbs, 10, 10 @35lbs

Finished off with more Pot Stirrers and stretching.

9:05 pm (approx 300 calories burned)