Fri Nov 4, 2011 - Chest & Back, Abs

Started at 2:58 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 (forgot to turn HR monitor on until after first set of DB Bench)

• DB Bench press, elbows out - 15 @25lbs, 12 @40lbs, 12, 11, 7, 6 @50lbs (all 1 min rest expt last was 90 seconds)
• Dips - 15, 10, 8, 8, 8, 8 (rest between 75 & 90 secs)
• 5 min rest
• Good Mornings - 12 @0lbs, 12, 12, 12 @23lb bar
• Two-Arm DB Bent-over Rows - 15 @25lbs, 12 @35lbs, 10 @40lbs, 8 @45lbs, 9 @35lbs (75 secs)
• Close-Grip Chins (hammer) - 10+2, 6+4, 5+5, 5+5
• 297 cals so far

Abs/Core:

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

(AirDyne:

• 4.8 km (3 miles) in 15 min.

Finished off with more Pot Stirrers and stretching. 300 cals burned

4:17 pm