Fri Sep 9, 2011 - Arms

Started at 12:54 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

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

-Super-set each of the following:

• Laying Reverse DB Extensions - 12 @15lbs, 12, 10 @17.5lbs, 7 @20lbs
• Reverse DB Curls - 12 @15lbs, 10, 9 @17.5lbs, 6 @20lbs (cheat on last set, negs)

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

• Laying DB Extensions -10, 9, 8, 8, 6 @20lbs (fail due to shoulder), 10 @15lbs
• DB Curls - 12, 10, 10, 10, 9 @25lbs

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

Fore-arms:

• Reverse Wrist Curls - 15, 15, 12, 10 @7.5lbs
• Wrist Curls - 16 @12.5lbs, 16, 16, 12 @17.5lbs
• Wrist Rotations - 20, 20 @7.5lbs

Fin @ 2:44 pm