Mon Nov 7, 2011 - Shoulders, Fore-arms, Abs

Very light shoulders due to injury.

Started at 8:06 pm

Shoulders

• Scaptions - 15, 15 @2.5lbs
• Side Laterals - 15 @2.5lbs, 12 @5lbs, 12 @7.5lbs 8, 8 @10lbs, 10 @5lbs,
• Front Laterals - 15 @5lbs, 12 @7.5lbs, 12, 10, 10 @10lbs
• DB Upright Rows - 15 @10lbs, 12 @15lbs, 10, 10 @20lbs, 8, 8 @25lbs
• Arnold Press - 12 @10lbs, 10 @15lbs, 9 @20lbs, 6 @25lbs, 8 @20lbs, 9 @15lbs
• Shrugs - 15 @20lbs, 15 @35lbs, 10 @45lbs, 8, 8 @50lbs
• 157 cals so far

Fore-Arms: Superset each group

• Reverse BB Wrist Curls - 20 @23lbs, 12, 12, 12, 12 @28lbs
• BB Wrist Curls - 20 @28lbs, 14, 12, 12, 12 @33lbs
• 
  
• Hammer Wrist Curls - 12, 10, 10, 9 @10lbs
• Wrist Rotations - 12, 10, 10, 9 @10lbs
• 213 cals or so

Abs:

• V-Ups - 50
• Oblique V-Ups - 25, 25
• 230 cals burned total

(AirDyne:

• 20 min, 4.2 miles, 155 cals (1 min intervals slow, mid, fast)

Stretch

Fin at 9:40 pm