Sat Oct 22, 2011 - Arms, Abs

Started at 7:42 pm

Shoulder Therapy:

• 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 group:

• Concentration Curls - 15 @10lbs, 12 @20lbs, 12 @25lbs, 8 @30lbs, 5@35, 9 @25lbs
• Dips - 15, 14, 13, 10, 9, 8
• 5 min rest (15.3", 14.9")

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

(R 15.25", L 15")

(will do tomorrow - 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 @ 8:50 pm

?? cals burned