Wed Aug 31, 2011 - Chest & Back

Started at 8:46 pm

Shoulder Therapy: quad-set the following:

• Scaptions: 12 @2.5lbs
• Front Shoulder Raises: thumbs in, pause at top - 12 @2.5 lbs
• Lateral Raises, pause at top - 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 @40lbs, 12 @45lbs, 9, 8 @50lbs
• Incline (30 degree) DB Bench Press - 12 @25lbs, 10 @30lbs, 10, 10 @35lbs, 8 @40lbs
• Decline (3 plates) DB Bench Press - 12 @25lbs, 12 @30lbs, 12 @35lbs, 10 @40lbs
• 
  
• Good Mornings - 12, 12 @18lb bar
• Single-arm DB Bent-over Rows - 12 @30lbs, 12 @35lbs, 10 @40lbs, 10, 10 @45lbs
• Good Mornings - 12, 12 @18lb bar
• Two-Arm DB Bent-over Rows - 12 @25lbs, 12 @30lbs, 10 @35lbs, 8, 8 @40lbs
• Medium Grip Chins (chair assist on way up, hold 2 secs, negatives - due to shoulder) - 8, 5

Finished off with more Pot Stirrers and stretching.

10:40 pm (approx 320 calories burned)