Sat Oct 15, 2011 - Arms, Abs

Started at 8:40 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 14.25" cold):

Super-set each group:

• Concentration Curls - 15 @10lbs, 12 @15lbs, 12 @20lbs, 10 @25lbs, 8 @30lbs, 4@35+2@30lbs, 8 @20lbs
• Dips - 12, 12, 12, 9, 8, 9
• 5 min rest (15.3", 15")

• Preacher Curls - 15 @10lbs, 12 @15lbs, 9, 7 @20lbs, 8 @17.5lbs, 10 @15lbs
• Twisting Kickbacks >90 degrees - 15 @10lbs, 12 @15lbs, 8 @20lbs, 8 @17.5lbs, 8, 10 @15lbs

(R 15.5", L 15")

Fore-arms: Superset each group

• Reverse BB Wrist Curls - 18 @23lbs, 10 @28lbs, 10, 12, 8 @23lbs
• BB Wrist Curls - 20 @28lbs, 12, 12, 10, 8 @33lbs
• 
  
• Hammer Wrist Curls - 18, 14, 14, 12 @7.5lbs
• Wrist Rotations - 14, 10, 10, 8 @7.5lbs
• (329 cals so far)

Abs:

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

Stretch

Fin @ 10:30 pm

357 cals burned