Fri Sep 23, 2011 - Arms

Started at 8:40 pm

Shoulder Therapy: tri-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

Upper Arms (R 14", L 14" cold):

-Super-set each of the following:

• Laying Reverse DB Extensions - 12 @15lbs, 12, 10, 10 @17.5lbs
• Reverse DB Curls - 12 @15lbs, 10, 9, 7 @17.5lbs (fair amount of cheats, negs)

• Laying DB Hammer Extensions -10, 10, 8, 8 @20lbs (failure due to shoulder)
• DB Hammer Curls - 12, 10, 10 @20lbs, 8 @25lbs

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

(R 15.25", L 15", approx 200 cals burned)

Fore-arms:

• Reverse Wrist Curls - 15, 12, 10, 10 @18lb bar
• DB Wrist Curls - 14, 10, 8, 8 @15lbs
• Wrist Rotations - 14, @10lbs

Fin @ 10:05 pm