Arms

No Matt today. Exam or something like that.

I added something back into the routine that I hadn't done for a while - the famous Mike Stack Rotator Cuff Prehab/Rehab Superset. This is a killer, but it' amazing at strengthening the rotator cuff. From now on in this blog, it will be referred to as the RCStackSet. It consists of the following, all done without rest between sets, and done by holding plates in both hands. Also, be careful not to bring the arms above parallel while doing the raises, as this will then move from working the rotator cuff to activating the deltoid.

• 10-15 arm raises to parallel in front of body, thumbs pointing up


• 10-15 arm raises to parallel in front of body, thumbs pointing down


• 10-15 arm raises to parallel at 45º, thumbs pointing up


• 10-15 arm raises to parallel at 45º, thumbs pointing down


• 10-15 arm raises to parallel at 90º, thumbs pointing up


• 10-15 arm raises to parallel at 90º, thumbs pointing down


• 10-15 reps holding arms parallel to floor, out to sides, and bring in to front of chest and back out


• 10-15 reps upper arm parallel to floor, elbows bent 90º, and rotate arms forward until entire arm is parallel with floor, then rotate back up.


• ABC's - left and right arms (more easily done one arm at a time): Hold the plate, and extend arm in front of sternum. Trace the entire alphabet in the air.

Today's numbers:

Friday, March 21, 2008 - Arms

Exercise	Cory
Skullcrushers	90 x 12 x 2
Preacher curl	140 x 10 : 150 x 8
Overhead tricep extension	50 x 12 : 70 x 12
DB bicep curl	35 x 10 x (L/R) : 40 x 5 x (L/R)
DB hammer curl	35 x 10 x (L/R) : 40 x 5 x (L/R)
Barbell wrist curl palms down	45 x 10 x 2
Barbell wrist curl palms up	45 x 15 x 2
RCStackSet	10's @ 5 lb plates
TOTAL	11,710