Wed Oct 12, 2011 - Chest & Back

Started at 12:54 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, 7, 6 @55lbs
• Dips - 10, 10, 9, 7, 6, 5
• (Incline (30 degree) DB Bench Press - 12 @25lbs, 12, 12 @35lbs, 9, 8 @40lbs
• 
  
• Good Mornings - 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 - 12 @25lbs, 12 @ 30lbs, 12 @35lbs, 10, 10 @40lbs, 12 @30lbs
• Close-Grip Chins (hammer) - 8, 6+2, 5+3, 4+4

Abs/Core:

• V-Ups - 50
• Oblique V-Ups - 25 each side
• Hyper-extensions - 14, 14, 12, 12

AirDyne:

• 3.2 km (2 miles) in 10 min.

Finished off with more Pot Stirrers and stretching. 350 cals burned

2:45 pm