Sun Nov 13, 2011 - Arms, Abs

Started at 7:54 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 14.1" cold):

Super-set each group:

• Concentration Curls - 15 @10lbs, 10, 8, 8, 7 @30lbs, (8 @25lbs
• Dips - 20, 16, 11, 10, 9, (8
• 5 min rest (15.25", 14.6")

• Preacher Curls - 14 @10lbs, 10, 9, 8, 8 @20lbs, (10 @15lbs
• Twisting Kickbacks - 14 @10lbs, 10, 9, 8, 8 @20lbs, (10 @15lbs

(R 15.25", L 15")

Fore-arms: Superset each group

• Reverse BB Wrist Curls - 20 @23lbs, 10, 12, 10, 10 @28lbs
• BB Wrist Curls - 20 @28lbs, 12, 12, 10, 10 @33lbs
• 
  
• Hammer Wrist Curls - 15, 10, 9, 10 @10lbs
• Wrist Rotations - 14, 12, 10, 10 @10lbs
• (260 cals so far)

Abs:

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

Stretch

Fin @ 9:18 pm

278 cals burned