This is a short week. M = Arms, T = Shoulders, W = Legs, Th = Back and Chest
Weight: About 185 lbs now.
Abs – Everyday. They are starting to take a better shape, and the jackknifes are getting easier. Slow reps make a big difference. I hate doing long sets of setups (like three sets of 30 or 40 or even 50) – I want to get the same burn and workout in one set of 12 to 20 reps. This does just that, so I am not taking 10 to 15 minutes just for abs.
Calves – Stopped after Monday – I can feel something uncomfortable in my right calf, so I am just gonna wait it out. Did 2 sets of 8 reps, 160 lbs, on Monday.
Next week, I will be at a conference, so no workouts. I will be good to take a short break from the gym. Week 7 will pick up after that.
Monday: Arm Day. I had a very good workout. For arms, I warmed up with seated incline dumbbell curls with 20 lbs for a few slow reps. I then switched to 30 lb dumbbells for four reps of prone incline hanging curls, then moved down to 25 lbs for four reps. I followed this with standing tricep presses (one-arm) with 30 lbs, then tricep kickbacks with 25 lb dumbbells.
I moved on to incline preacher curls from 25 lbs, for seven reps per arm, then moved down to 20 lbs for eight reps. I followed this with cable tricep pushdowns (two-handed) with 55 lbs for eight reps, then i turned around and did overhead tricep presses (straight out, leaning forward) with 50 lbs for eight reps, then 40 lbs for eight reps. I went back to hanging curls with 15 lbs for six reps, then 10 lbs for five reps before giving up. I was drained, but my arms felt so good and thick all day. It was a very good workout. My ab routine was also very good, as I went even slower on reps.
Tuesday: Shoulder Day. Very very good workout. I did seated military dumbbell presses, 3 sets x 8, with 45 lbs, 45 lbs, and 40 lbs. I then concentrated on prone incline shoulder flys, with sets of 9 to 12 reps (three or four reps in one of three different positions each), working down from 20 lb dumbbells to 10 lb dumbbells. I also did various shoulder raises with 25 lb and 20 lb dumbbells, as well as overhead windmills using 15 lb dumbbells until I was worn out.
Wednesday: Leg Day. I had a rough day, and barely managed 3 sets of 6 squats with 55 lb dumbbells, after warming up with no weight. But I am really feeling it, so it could not have been *that* bad a workout. I was so tired I fell asleep before I could finish dinner.
Thursday: Back and Chest Day. Very good, deeply satisfying workout. I started with seated cable rows, warming up with a few reps at 120 lbs, then doing eight reps at 160 lbs. Next I did seated lat pulldowns, wide and narrow grip, eight reps each, alternating reps front and back. I used 140 lbs for this. Doing dumbbell bench presses, I warmed up incline with 40 lb dumbbells, then did the first set inclined with 50 lb dumbbells times eight reps, then flat at 55 lb dumbbells times eight reps, then decline with 55 lbs at eight reps, then another declined set with 55 lb dumbbells at eight reps, then flat with four reps of 55 lb dumbbells (before giving out), then flat with eight reps of 45 lb dumbbells, then finishing with incline, six reps of 45 lbs (before giving out again). I then did two sets of four seated cable rows at 140 lbs. I finished with two sets of standing cable flys (chest), with each side at 25 lbs for eight reps, then 15 lbs for eight reps. Great workout!
My weight is now about 187 lbs.
I also spoke with a trainer at the gym about good hamstring exercises, and he pointed me to dumbbell lunges, using a very wide lunge. Wider hits the hamstrings more, narrower works the quads more. Seems obvious now, so I will bring lunges into the routine when I get back.
Friday: Off. Be back in a week! And remember, Uncle Kracker says Smile! ^___^
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