Fri Nov 25, 2011 - Arms2, Abs with CCR

Arms2 & Abs to the CCR Box Set

Started at 12:23 pm

Shoulder Therapy:

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

Upper Arms (R 14.6", L 14.25" cold):

Super-set each group:

• Concentration Curls - 15 @10lbs, 10, 8, 8, 7 @30lbs, 8 @25lbs
• Dips - 24, 16, 11, 11, 9, 13
• 5 min rest (15.5", 14.75")

• Preacher Curls - 15 @10lbs, 10, 9, 8, 8 @20lbs, Left only: 12 @15lbs
• Twisting Kickbacks - 15 @10lbs, 10, 9, 8, 8 @20lbs, Left only: 12 @15lbs

(R 15.25", L 15")

Fore-arms: Superset each group

• Reverse BB Wrist Curls - 15 @28lbs, 10, 8, 8, 7 @33lbs
• BB Wrist Curls - 15 @28lbs, 12, 10, 8, 8 @33lbs
• 
  
• (Hammer Wrist Curls - 15, 10, 9, 10 @10lbs
• (Wrist Rotations - 14, 12, 10, 10 @10lbs
• 248 cals so far

Abs:

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

Stretch

Fin @ 1:39 pm

278 cals burned