20 Sep 2010 – Week 9

This is a short week, four days.  Read as # sets x # reps @ dumbbell weight (lbs).

Everyday:  Abs and calves, in that order.

• Weighted jackknifes, straight – 1 x 6, 12 lb ball at feet, 15 lb ball at head, extended overhead and back on slow descent.
• Weighted jackknifes, oblique – 1 x 6, alternating side to side, same weights as above.
• Slow sit-ups-and-downs – 1 x 6, 15 lb ball on head for up, overhead and back for down slowly.
• Seated calf raises – Warmup with 1 x 8 x 90 lbs, then 2 x 6 x 160 lbs.

Monday:  Arms.  Workout rating – killer.  I super-setted bicep with tricep, alternating after each single set.  The workout took an hour, and I was wiped out.  My arms hurt…

• Prone hanging dumbbell bicep curls – Warmup set, 1 x 4 @ 35 lbs, 1 x4  @ 30 lbs, 1 x 5 @ 20 lbs, 1 x 6 @ 15 lbs, 1 x 6 @ 10 lbs.
• Standing overhead tricep cable presses – 1 x 8 @ 65 lbs, 1 x 6 @ 50 lbs, 1 x 6 @ 40 lbs.
• Seated decline dumbbell preacher curls – 1 x 6 @ 25lbs, 1 x 4 @ 25lbs, 2 x 6 @ 20 lbs
• Horizontal dumbbell tricep kickbacks – 1 x 6 @ 30 lbs, 1 x 6 @ 25 lbs
• Overhead standing dumbbell tricep presses – None.
• Standing cable one-arm tricep presses – 1 x 6 per arm @ 30 lbs, 1 x 6 per arm @ 20 lbs.
• Standing cable tricep pushdowns – 1 x 6 @ 60 lbs, 1 x 6 @ 40 lbs.

Tuesday:  Shoulders.  Workout rating – very good.

• Seated dumbbell military presses – warmup with 30lbs, then 1 x 6 @ 50lbs, 1 x 5 @ 45 lbs, 1 x 5 @ 40 lbs.  Ended workout with 1 x 6 @ 35 lbs, 1 x 6 @ 30 lbs, and 1 x 6 @ 25 lbs.  Getting stronger…
• Standing dumbbell windmills – None.
• Prone hanging dumbbell shoulder flys – 1 x 1 x 4 positions @ 20 lbs, 3 x 3 x 4 positions @ 15 lbs, 4 x 3 x 4 positions @ 10 lbs.  Each rep is held as high up as possible for 2 to 3 seconds and slowly released down.
• Standing dumbbell pullups – 1 x 6 @ 25 lbs.

Wednesday:  Legs.  Workout rating – tough.  I am exhausted.

• Dumbbell wide stance lunges – Dry warmup, 1 x 6 x 25 lbs
• Dumbbell squats – Dry warmup, 2 x 6 x 55 lbs, 1 x 6 x 55 lbs half-squats
• Lying hamstring squeezes – 1 x 3 x 15 seconds.

Thursday:  Back and chest.  Workout rating – excellent.  I pushed the weight up and got a very good pump with my pectorals.  Great shoulder workout incidentally, which left me feeling very relaxed afterwards.  I can do more weight on chest, but need to go slow and easy for now to make sure I do not injure myself.  Chest first, then back.

• Incline dumbbell bench press – 1 x 7 x 55 lbs (after warmup).
• Flat dumbbell bench press – 1 x 7 x 65 lbs.
• Decline dumbbell bench press – 2 x 7 x 65 lbs.
• Flat dumbbell bench press – 1 x 7 x 65 lbs.
• Incline dumbbell bench press – 1 x 6 x 50 lbs.
• Seated cable lat alternating pulldown, wide grip – 1 x 6 x 160 lbs (after warmup), very slow.
• Seated cable lat alternating pulldown, narrow grip – 1 x 6 x 140 lbs, very slow.
• Seated cable lat rows – 1 x 4 x 140 lbs, 1 x 4 x 120 lbs, 1 x 4 x 100 lbs, very slow.
• Standing cable flys – 1 x 6 x 30 lbs, 1 x 6 x 20 lbs, 1 x 10 x 10 lbs.
• Incline dumbbell flys – None.
• Flat dumbbell flys – None.

Friday: Saw the chiropractor for routine adjustments and deep muscle massage on my arms.

End-of-week weight:  187 lbs.  Abs are more pronounced, belly is getting flatter, shoulders are getting bigger.