Fri Oct 7, 2011 - Arms, Abs

Started at 7:55 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
• Pot Stirrers - 10 each way, both arms @2.5lbs each

Upper Arms (R 14.5", L 14.2" cold):

-Super-set each of the following:

• Laying Reverse DB Extensions - 14 @15lbs, 12, 11, 10 @17.5lbs
• Reverse DB Curls - 12 @15lbs, 10, 10, 7 @17.5lbs (fair amount of cheats, negs)

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

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

(R 15.3", L 15")

Fore-arms:

• Reverse BB Wrist Curls - 18, 12, 10, 10, 10 @23lbs
• DB Wrist Curls - 14, 14, 12, 10, 10 @15lbs
• Wrist Rotations - 20, 18 @7.5lbs

Abs:

• V-Ups - 50
• Oblique V-Ups - 25 each side

Stretch

Fin @ 9:35 pm