Mon Nov 21, 2011 Arms 1, Abs

Started at 11:27 am

Shoulder Therapy:

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

Upper Arms (R 14.5", L 14.2" cold):

-Super-set each of the following:

• Laying BB Extensions -15 @ 38lbs, 10, 9, 8 @48lbs, 6 @ 53lbs
• BB Curls - 15 @ 38lbs 10, 9, 8 @48lbs, 7 @ 53lbs
• 15.2", 14.8"

• Laying DB Hammer Extensions -9, 7, 6, 6 @20lbs, 10 @ 15lbs
• DB Hammer Curls - 12, 10, 9 @20lbs, 6 @25lbs, 8 @ 20lbs
• 15.5", 15"

• Laying Reverse BB Extensions - 12, 10 @28lbs, 8, 9, 8 @33lbs
• Reverse BB Curls - 12, 10 @28lbs, 8, 8, 8 @33lbs
• 15.7", 15.3" (biggest ever), 230 cals burned

Fore-arms:

• Reverse BB Wrist Curls - 14 @ 28lbs, 7, 7, 7, 7 @33lbs
• BB Wrist Curls - 16 @28lbs, 12, 12, 10, 10 @33lbs
• 
  
• Hammer Wrist Curls - 15, 10, 10, 10 @10lbs
• Wrist Rotations - 14, 10, 10, 10 @10lbs
• 286 cals

Abs:

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

Stretch

Fin @ 1:03 pm