15 Nov 2010 – Week 17

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.  No real discomfort.

• Seated incline hanging dumbbell bicep curls – Warmup set, 1 x 6 @ 30 lbs,  1 x 5 @ 25 lbs, 1 x 5 @ 20 lbs very slow, short rests between sets.
• Prone hanging dumbbell bicep curls – None.
• Standing overhead tricep cable presses – 1 x 8 @ 30 lbs (warmup), 1 x 8 @ 57 lbs, 1 x 8 @ 50 lbs, 2 x 8 @ 42 lbs, very slow.
• Seated decline dumbbell preacher curls – 1 x 8 @ 25lbs, 1 x 6 @ 25 lbs, 1 x 6 @ 20 lbs, very slow.
• Horizontal dumbbell tricep kickbacks – None.
• Overhead standing dumbbell tricep presses – None.
• Standing cable one-arm tricep presses – 1 x 6 @ 30 lbs per arm, 1 x 6 @ 20 lbs per arm, very slow.
• Standing cable tricep pushdowns – 1 x 8 @ 30 lbs (warmup), 1 x 8 @ 60 lbs, 1 x 8 @ 50 lbs, 1 x 8 @ 40 lbs, 1 x 8 @ 30 lbs, very slow.
• Standing dumbbell concentration bicep curls – 2 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 – 1 x 8 @ 10 lbs per leg, 2 x 6 @ 15 lbs per leg, tail tucked in, feet limp, very slow.
• Seated leg press machine – 1 x 8 x 240 lbs, 1 x 8 x 375 lbs, 1 x 8 x 395 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.

Wednesday:  Shoulders, back and chest.  Workout rating – good.  Shoulders first, then chest, then back, with warmups.  My right shoulder hurts some, 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.
• Standing dumbbell windmills – None.
• Prone hanging dumbbell shoulder flys – 4 x 4 x 3 positions @ 10 lbs.
• Standing dumbbell pullups – None.
• Standing cable pullups – None.
• Standing dumbbell circles (moving arms slowly in a large circle, as if to stretch and warm up) – 1 x 8 @ 10 lbs.
• Standing dumbbell rotated lifts (arms out to sides, elbows ninety degrees down, rotate weights up to vertical and back down) – 1 x 8 x 10 lbs.

• Incline dumbbell bench press – 1 x 6 x 35 lbs (warmup), 1 x 8 x 60 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 180 lbs (after warmup), very slow.
• Seated cable lat alternating pulldown, narrow grip – 2 x 4 x 180 lbs, very slow.
• Seated cable lat rows – 1 x 12 x 120 lbs, very slow.
• Standing cable flys – 1 x 6 x 25 lbs, 1 x 6 x 20 lbs, 1 x 6 x 15 lbs, non-stop, slow.
• Incline dumbbell flys – None.
• Flat dumbbell flys – None.
• Seated nautilus bench press (horizontal grip) – 1 x 8 x 140 lbs,  1 x 8 x 110 lbs, 1 x 8 x 80  lbs, very slow.
• Seated nautilus bench press (vertical grip) – 1 x 8 x 140 lbs, 1 x 8 x 125 lbs, 1 x 6 x 90 lbs, very slow.

End-of-week weight:  186 lbs.