Mon Oct 31, 2011 - Arms, Abs

Started at 9:19 pm

Shoulder Therapy:

• Scaptions: 15 @2.5lbs
• Front Shoulder Raises: thumbs in, pause at top - 15 @2.5 lbs
• Lateral Raises, pause at top - 15 @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 group:

• Concentration Curls - 15 @10lbs, 12 @20lbs, 9, 8 @30lbs, 5@35, 8 @25lbs
• Dips - 15, 16, 13, 9, 9, 8
• 5 min rest (15.3", 15")

• Preacher Curls - 15 @10lbs, 12 @15lbs, 8, 8, 7 @20lbs, 10 @15lbs
• Twisting Kickbacks >90 degrees - 15 @10lbs, 12 @15lbs, 8, 8, 7 @20lbs, 8 @15lbs

(R 15.25", L 15")

Fore-arms: Superset each group

• Reverse BB Wrist Curls - 18 @23lbs, 9 @28lbs, 10, 12, 12 @23lbs
• BB Wrist Curls - 20 @28lbs, 12, 12, 10, 10 @33lbs
• 
  
• Hammer Wrist Curls - 15, 10, 8, 12 @10lbs
• Wrist Rotations - 14, 10, 8, 8 @10lbs
• (300 cals so far)

Abs:

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

Stretch

Fin @ 10:50 pm

320 cals burned