Thu Sep 22, 2011 - Chest & Back

Started at 7:38 pm

Shoulder Therapy: quad-set the following:

• Scaptions: 12 @2.5lbs, 12 @5lbs
• Front Shoulder Raises: thumbs in, pause at top - 12 @2.5 lbs, 12 @5lbs
• Lateral Raises, pause at top - 12 @2.5 lbs, 12 @5lbs
• DB Shrugs - 12 @10lbs, 12 @15lbs
• Pot Stirrers - each direction, both arms - 12, 12 @5lbs

Chest & Back

• DB Bench press, elbows out - 12 @25lbs, 12 @40lbs, 12 @45lbs, 10, 10 @50lbs
• Incline (30 degree) DB Bench Press - 12 @25lbs, 12, 11, 10 @35lbs, 8 @40lbs
• (Decline (3 plates) DB Bench Press - 12 @25lbs, 12 @30lbs, 12 @35lbs, 10 @40lbs
• 
  
• Single-arm DB Bent-over Rows - 12 @30lbs, 12 @35lbs, 12 @40lbs, 10, 10 @45lbs
• Good Mornings - 12, 12 @18lb bar
• Two-Arm DB Bent-over Rows - 12 @25lbs, 12, 12 @35lbs, 10, 9 @40lbs
• (Medium Grip Chins Negatives, hold 2 secs - (due to shoulder) - 8, 8

(8:46 pm approx 210 cals).

Abs:

• V-Ups - 50, 20
• Oblique V-Ups - 20 each side

Finished off with more Pot Stirrers and stretching

8:59 pm (256 cals)