Thu Oct 6, 2011 - Chest & Back, Abs, Hacky Sack

Started at 4:07 pm

Shoulder Therapy: quad-set the following:

• Scaptions: 12 @2.5lbs, 12 @5lbs
• Front Shoulder Raises: thumbs in - 12 @2.5 lbs, 12 @5lbs
• Lateral Raises, pause at top - 12 @2.5 lbs, 12 @5lbs
• DB Shrugs - 12 @10lbs, 12 @15lbs
• 
  
• Pot Stirrers - each direction, both arms - 12 @2.5lbs

Chest & Back

• DB Bench press, elbows out - 12 @25lbs, 12 @40lbs, 12 @45lbs, 12 @50lbs, @55lbs
• Incline (30 degree) DB Bench Press - 12 @25lbs, 12, 12 @35lbs, 9, 8 @40lbs
• (Decline (3 plates) DB Bench Press - 12 @25lbs, 12 @30lbs, 12 @35lbs, 10 @40lbs
• 
  
• Single-arm DB Bent-over Rows - 12 @30lbs, 12@35lbs, 12, 10, 10 @40lbs (light due to shoulder)
• Good Mornings - 12, 12 @18lb bar
• Two-Arm DB Bent-over Rows - 12 @25lbs, 12 @ 30lbs, 12 @35lbs, 10, 10 @40lbs
• (Medium Grip Chins Negatives, hold 2 secs - (due to shoulder) - 8, 8

Abs/Core:

• V-Ups - 50
• Oblique V-Ups - 25 each side
• Hyper-extensions - 12, 12

Finished off with more Pot Stirrers and stretching. 320 cals burned

5:31 pm

Hacky Sack

• 4 min, 17 sec jog around block
• 5 min stretching
• 20 min Hacky Sack (best run of 15)
• stretch

Fin at 6:17 pm. 169 cals burned.