Mon Sep 5, 2011 - Upper Body

Started at 7:10 pm

Shoulder Therapy: tri-set the following:

• Scaptions: 12 @2.5lbs
• Front Shoulder Raises: palms back (thumb toward body) - 12 @2.5 lbs
• Lateral Raises, pause at top - 12 @2.5 lbs, 12, 12, 12 @5lbs

Upper Body:

• Upright DB Rows - 12 @5lbs, 12, 12 @10lbs, 12, 12 @15lbs
• DB Shrugs - 12 @15lbs, 12 @20lbs, 12, 12 @25lbs
• DB Bent-over Rows (double arm) - 12 @25lbs, 12 @30lbs, 12 @35lbs, 10, 10 @40lbs
• DB Bench press, elbows out - 12 @30lbs, 12 @35lbs, 12 @40lbs, 12 @45lbs, 10 @50lbs
• Seated Twisting DB Curls - 12 @20lbs, 10, 9, 8, 8 @25lbs
• Laying DB Extensions -10, 10, 8, 5 @20lbs (fail due to shoulder), 9 @15lbs
• Reverse Wrist Curls - 15, 12, 10, 10 @7.5lbs
• Wrist Curls - 16 @12.5lbs, 14, 14, @17.5lbs

Finished off with Pot Stirrers and stretching.

Finished at 9:15 pm