8 Nov 2010 – Week 16

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

Everyday:  Abs and calves, in that order.

• Weighted jackknifes, straight – 1 x 8, 12 lb ball at feet, 15 lb ball at head, extended overhead and back on slow descent.
• Weighted jackknifes, oblique – None.
• Slow sit-ups-and-downs – None.
• Slow weighted incline situps – 1 x 4 @15 lbs ball overhead, medium incline, knees bent.
• Fast weighted incline oblique twists – 1 x 20 @15 lb ball, medium incline, knees bent.
• Slow weighted incline oblique situps – None.
• Seated calf raises – Warmup with 1 x 8 x 90 lbs, 2 x 8 x 180 lbs, slow.

Monday:  Arms.  Workout rating – very good.  Shoulder and elbow discomfort, so this is a light week focused on reps instead of weight.

• Prone hanging dumbbell bicep curls – Warmup set, 2 x 12 @ 15 lbs,  very slow, short rests between sets.
• Standing overhead tricep cable presses – 1 x 8 @ 30 lbs (warmup), 2 x 12 @ 42 lbs, 1 x 6 @ 42 lbs, 1 x 6 @ 30 lbs, very slow.
• Seated decline dumbbell preacher curls – 2 x 12 @ 20lbs, 1 x 12 @ 15 lbs, very slow.
• Horizontal dumbbell tricep kickbacks – None.
• Overhead standing dumbbell tricep presses – None.
• Standing cable one-arm tricep presses – None.
• Standing cable tricep pushdowns – 1 x 8 @ 30 lbs (warmup), 2 x 8 @ 40 lbs, 2 x 8 @ 30 lbs, 2 x 8 @ 20 lbs, very slow.
• Standing dumbbell concentration bicep curls – 3 x 6 @ 15 lbs (slow burnout, last exercise).

Tuesday:  Legs.  Workout rating – very good.  I used the leg press machine again.

• Dumbbell wide stance lunges – Dry warmup only.
• Dumbbell squats – Dry warmup only.
• Seated Smith leg presses – None.
• Standing leg curl machine – 4 x 6 per leg @ 10 lbs per leg.
• Seated leg press machine – 1 x 8 x 220 lbs, 2 x 8 x 360 lbs.  All done very slow, with seat as close as possible for maximum extension, feet placed high on press plate.
• Lying hamstring squeezes – None.
• Ball-assisted hamstring crunches – None.

My back is fine – the pain went away after a couple days of using a heating pad.  By staying upright on the leg curl machine (not leaning over the arm rest), sucking in my gut and tucking my tail in, I am isolating my hamstrings extremely well.  I also relax my feet so only my hamstrings get the work.  I had to drop the weight to 10 lbs – there is no way I can manage 25 lbs this way.

Wednesday:  Shoulders, back and chest.  Workout rating – good.  Shoulders first, then chest, then back, with warmups.  My right shoulder hurts, but I am hoping a four-day weekend will give it some rest.

• Seated dumbbell military presses – warmup with 25lbs, then 1 x 8 @ 40lbs, 1 x 8 @ 30 lbs, 1 x 8 @ 20 lbs.
• Standing dumbbell windmills – None.
• Prone hanging dumbbell shoulder flys – None.
• Standing dumbbell pullups – 1 x 6 @ 25 lbs.
• Standing cable pullups – None.
• Standing dumbbell circles (moving arms slowly in a large circle, as if to stretch and warm up) – 1 x 6 @ 10 lbs, 1 x 6 @ 15 lbs.
• Standing dumbbell rotated lifts (arms out to sides, elbows ninety degrees down, rotate weights up to vertical and back down) – None.

• Incline dumbbell bench press – 1 x 6 x 35 lbs (warmup), 1 x 8 x 50 lbs.
• Flat dumbbell bench press – None.
• Decline dumbbell bench press – None.
• Flat dumbbell bench press – None.
• Incline dumbbell bench press – None.
• Seated cable lat alternating pulldown, wide grip – 1 x 8 x 140 lbs (after warmup), very slow.
• Seated cable lat alternating pulldown, narrow grip – 1 x 8 x 140 lbs, very slow.
• Seated cable lat rows – 1 x 8 x 140 lbs, 1 x 12 x 120 lbs, very slow.
• Standing cable flys – 1 x 6 x 30 lbs, 1 x 6 x 20 lbs, 1 x 4 x 10 lbs, non-stop, slow.
• Incline dumbbell flys – None.
• Flat dumbbell flys – None.
• Seated nautilus bench press (horizontal grip) – 1 x 8 x 110 lbs,  very slow.
• Seated nautilus bench press (vertical grip) – 1 x 8 x 90 lbs (warmup), 2 x 8 x 110 lbs, very slow.

End-of-week weight:  186 lbs.