Thu Oct 27, 2011 - Chest & Back, Abs

Started at 5:16 pm

Shoulder Therapy: quad-set the following:

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

Chest & Back

• DB Bench press, elbows out - 15 @25lbs, 12 @40lbs, 12, 11, 7, 6 @50lbs (all 1 min rest expt last was 90 seconds)
• Dips - 12, 8, 8, 8, 7, 8
• 
  
• Good Mornings - 12 @0lbs, 12, 12, 12 @23lb bar
• (Single-arm DB Bent-over Rows - 12 @30lbs, 12@35lbs, 12, 10, 10 @40lbs (light due to shoulder)
• Two-Arm DB Bent-over Rows - 15 @25lbs, 12 @35lbs, 10, 10 @40lbs, 12 @30lbs
• Close-Grip Chins (hammer) - 10+2, 6+4, 4+5, 4+5
• 297 cals so far

Abs/Core:

• V-Ups - 50
• Oblique V-Ups - 25 each side
• Hyper-extensions - 14, 14, 12, 12
• 360 cals so far

(AirDyne:

• 4.8 km (3 miles) in 15 min.

Finished off with more Pot Stirrers and stretching. 378 cals burned

6:48 pm