1 Nov 2010 – Week 15

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 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.
• Slow weighted incline oblique twists – 1 x 6 @15 lb ball, medium incline, knees bent.
• Slow weighted incline oblique situps – 1 x 4 @ 15 lb ball, medium incline, knees bent.
• 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 pain to speak of.  Still will ice in the evening.

• Prone hanging dumbbell bicep curls – Warmup set, 1 x 6 @ 25 lbs, 1 x 6 @ 20 lbs, 1 x 6 @ 15 lbs, very slow, short rests between sets.
• Standing overhead tricep cable presses – 1 x 8 @ 30 lbs (warmup), 1 x 6 @ 50 lbs, 1 x 6 @ 42 lbs, 1 x 6 @ 30 lbs, very slow.
• Seated decline dumbbell preacher curls – 1 x 6 @ 25lbs, 1 x 3 @ 25lbs, 1 x 5 @ 20 lbs, 1 x 6 @ 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), 1 x 8 @ 60 lbs, 2 x 6 @ 40 lbs, 2 x 8 @ 30 lbs, very slow.
• Standing dumbbell concentration bicep curls – 1 x 6 @ 15 lbs (slow burnout, last exercise).

Tuesday:  Shoulders.  Workout rating – good.

• Seated dumbbell military presses – warmup with 25lbs, then 1 x 5 @ 50lbs, 1 x 4 @ 45 lbs, 1 x 3 @ 40 lbs, and 3 x 4 @ 30 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.

I focused on form – straight back in the seat, arms wide, dumbbells held parallel (not inline) to each other.  Slow down, faster up, and making sure my arms were out to the side, not pulled forward.   Today I felt a little weak and could feel my right shoulder and elbow, but did not think they were holding me back.

Wednesday:  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 4 per leg @ 25 lbs per leg.
• Seated leg press machine – 1 x 8 x 200 lbs, 1 x 8 x 300 lbs, 1 x 8 x 400 lbs.  All done very slow, with seat as close as possible for maximum extension, feet placed both high and low on press plate.
• Lying hamstring squeezes – None.
• Ball-assisted hamstring crunches – 4 x 4 per leg, slow.

I tweaked my lower back on the standing leg curl machine.  In trying to best figure out how to use it, I found that by rotating my pelvis inwards while pushing my hips away from the machine (so my hips were not braced against the machine), I immediately got a deep curl from my hamstrings that I had not been getting before, and the exercise became much more intense.  However, while trying to get this form right, I inadvertently hurt my lower back, right above my right hip joint, probably by pressing my hips into the frame and trying to curl my lower back to lift instead of using my hamstrings.  Anyway, ibuprofen, heat, and rest…  I expect this will pass soon.

Thursday:  Back and chest.  Workout rating – good and solid.  Chest first, then back, with warmups.  My back was not hurting at all, and my entire right arm felt good.  I tweaked my right shoulder a little near the end on rows, but after the workout, I hardly felt it at all.  Will ice and take ibuprofen anyway, and stretch using heat pad as well, later this evening.

• Incline dumbbell bench press – 1 x 6 x 35 lbs (warmup), 1 x 8 x 60 lbs.
• Flat dumbbell bench press – 1 x 6 x 70 lbs.
• Decline dumbbell bench press – 1 x 5 x 70 lbs, 1 x 4 x 70 lbs, 1 x 3 x 60 lbs.
• Flat dumbbell bench press – 1 x 5 x 60 lbs.
• Incline dumbbell bench press – 1 x 6 x 50 lbs.
• Seated cable lat alternating pulldown, wide grip – 1 x 4 x 180 lbs (after warmup), very slow.
• Seated cable lat alternating pulldown, narrow grip – 2 x 2 x 180 lbs, very slow.
• Seated cable lat rows – 1 x 4 x 180 lbs, 1 x 3 x 140 lbs, 1 x 5 x 120 lbs, 1 x 8 x 120 lbs (last set of the day), 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 4 x 140 lbs,  very slow.
• Seated nautilus bench press (vertical grip) – 1 x 8 x 90 lbs (warmup), 1 x 4 x 140 lbs, 1 x 4 x 110 lbs, 1 x 4 x 80 lbs, very slow.

End-of-week weight:  188 lbs.

25 Oct 2010 – Week 14

This is a long week, five 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.
• Slow weighted incline oblique twists – 1 x 12 @15 lb ball, medium incline, knees bent.
• Slow weighted incline oblique situps – 1 x 4 @ 15 lb ball, medium incline, knees bent.
• Seated calf raises – Warmup with 1 x 8 x 90 lbs, 2 x 6 x 180 lbs, slow.  Moved up 20 lbs.  Calves feel good.

Monday:  Arms.  Workout rating – excellent.  I super-setted bicep with tricep, alternating after several sets.  The workout took an hour.  Numbers are down a bit, but I still got the same amount of pain.

• Prone hanging dumbbell bicep curls – Warmup set, 1 x 6 @ 25 lbs, 1 x 4 @ 25 lbs, 1 x 4 @ 20 lbs, very slow.
• Standing overhead tricep cable presses – 1 x 6 x 50 lbs, 1 x 6 x 42 lbs, 1 x 6 x 35 lbs, very slow.
• Seated decline dumbbell preacher curls – 2 x 6 @ 25lbs, 2 x 4 @ 20lbs, 1 x 4 @ 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 6 @ 60 lbs, 2 x 6 @ 40 lbs, very slow.

Saw chiropractor again, who massaged my right forearm and shoulder, and gave them ultrasound treatments as well.  They are much better now – I iced them over the weekend.  I am not taking it easy this week, but will be very careful.  She and her partner gave me some great tips on working hamstrings, which includes getting good quadricep stretches in first, to reduce their chances of adding to the effort, and using the large balls in exercises.  I lay supine, feet on a ball, raise the small of my back up, draw my feet in with knees equidistant apart the whole time,  and thrust my pelvis upwards.  I can also sit on a ball (he said use a 65 cm ball, or whatever lets me sit with knees bent at a 90 degree angle),  roll down while walking my feet out while keeping my back off the floor, raise one foot off the floor (knees even), and push my pelvis up and hold.  Then repeat for several reps, and switch feet.  I have to try not to use my lower back, but roll my hips upwards instead.  I tried this and I could really feel it in my hamstrings.  By using a ball, I have to balance a lot, which enlists additional muscle fibers through reflex movement.  Tomorrow I try it for real.

Tuesday:  Legs.  Workout rating – very good.  I am using the seated plate-press machine to avoid using my forearms, and have started using the 65cm ball for hamstrings.

• Dumbbell wide stance lunges – None.
• Dumbbell squats – Dry warmup
• Lying hamstring squeezes – None.
• Seated plate-press leg machine – 1 x 8 x 200 lbs slow, 1 x 6 x 300 lbs slow, 1 x 4 x 400 lbs slow.
• Ball-assisted hamstring crunches – 2 x 6 per leg, slow.  Sit on the ball.  Walk your feet out while rolling back until your head is resting on the ball and your body is suspended off the ground.  Lift one leg at the knee, keep the knees stationary.  Roll hips upwards, pull body towards feet slightly (rolling forward) – hold and roll back, dropping hips.  Repeat for set, then switch feet and do it again.  You have to balance, and this exercise really targets the hamstrings nicely.  I alternated sets with the plate-press to superset them.

Wednesday:  Shoulders.  Workout rating – good, but a little weak.

• Seated dumbbell military presses – warmup with 25lbs, then 1 x 5 @ 50lbs, 1 x 5 @ 40 lbs, 1 x 5 @ 30 lbs, 1 x 8 @ 20 lbs
• Standing dumbbell windmills – None.
• Prone hanging dumbbell shoulder flys – None.
• 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 x 15 lbs

Thursday:  Legs.  Workout rating – ok.  I am using the seated plate-press machine to avoid using my forearms, and am using the 65cm ball for hamstrings.

• Dumbbell wide stance lunges – Dry warmup.
• Dumbbell squats – Dry warmup.
• Lying hamstring squeezes – None.
• Seated plate-press leg machine – 1 x 4 x 200 lbs slow, 1 x 8 x 300 lbs slow, 1 x 8 x 400 lbs slow.
• Ball-assisted hamstring crunches – 3 x 6 per leg, slow.

My legs are fairly pumped and full after this.  Just did not have the energy (late start).

Friday:  Back and chest.  Workout rating – adequate.   Chest first, then back.  My right shoulder is holding me back some, so used lower weights on dumbbell bench press.  Also had a mental breakthough that seems so obvious now – why exclude any one type of equipment, when I can use them all to maximize my workout?  Instead of focusing only on dumbbells, I will also start incorporating machines (Smith and Nautilus).  They all have their place, as long as you do not rely on any one to do every job.  Tools in a toolbox, right?  Who wants a toolbox that only has hammers?

• Incline dumbbell bench press – 1 x 7 x 55 lbs (after warmup).
• Flat dumbbell bench press – 1 x 4 x 65 lbs.
• Decline dumbbell bench press – 2 x 4 x 65 lbs.
• Flat dumbbell bench press – 1 x 4 x 65 lbs.
• Incline dumbbell bench press – 1 x 6 x 45 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 (used short bar) – 1 x 6 x 160 lbs, very slow.
• Seated cable lat rows – 1 x 6 x 160 lbs, 1 x 6 x 120 lbs, very slow.
• Standing cable flys – 1 x 6 x 30 lbs, 1 x 6 x 20 lbs, 1 x 6 x 10 lbs.
• Incline dumbbell flys – None.
• Flat dumbbell flys – None.
• Seated Nautilus bench press, parallel grip, main chest seating – 1 x 8 x 85 lbs (warmup before dumbbells), 1 x 8 x 110 lbs (last group of exercises), slow.
• Seated Nautilus bench press, parallel grip, upper chest seating – 1 x 8 x 110 lbs, slow.

My right shoulder bothered me throughout the workout, and I have been using a forearm strap the last two weeks to help distribute pressure across my right forearm – it seems to help.  The workout, while weaker and shakier, was ok overall.  My shoulders took most of the brunt during the dumbbell sets, but my pecs really got a good workout from the Nautilus sets.  I did dumbbell sets with the dumbbells held parallel to each other, rather than inline, on advisement of my chiropractor to help reduce the chance of shoulder injury.  She said the same muscles are worked, but doing it this way reduces stress and strain on the shoulders.  I iced my right shoulder and forearm in the evening, and will continue over the weekend.  Taking ibuprofen only occasionally – I do not want to build up a tolerance, and it is probably not too good to take it daily.

End-of-week weight:  186 lbs.

18 Oct 2010 – Week 13

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.  I draw the knees in going up to keep my hip flexors from helping too much, and extend out more going down.
• Inclined weighted situps – On Wednesday I tried using an incline board instead of flat on a mat like before.  1 x 6 x 15 lb ball extended outward.
• Seated incline board oblique twists – 1 x 16 x 15 lb ball extended outward.
• Seated calf raises – Warmup with 1 x 8 x 90 lbs, then 2 x 6 x 160 lbs.

Monday:  Arms.  Workout rating – good.  I am taking it easier this week and only did biceps, with a tricep warmup.

• Prone hanging dumbbell bicep curls – Warmup set, 1 x 6 @ 25 lbs, 1 x 4 @ 25 lbs, 1 x 4 @ 20 lbs
• Standing overhead tricep cable presses – None.
• Seated decline dumbbell preacher curls – 2 x 6 @ 25lbs, 1 x 6 @ 20lbs
• Horizontal dumbbell tricep kickbacks – None.
• Overhead standing dumbbell tricep presses – None.
• Standing cable one-arm tricep presses – None.
• Standing cable tricep pushdowns – None.
• Standing dumbbell concentration bicep curls – None.

Tuesday:  Shoulders.  Workout rating – surprisingly good.  Taking it easy all week.

• Seated dumbbell military presses – warmup with 25lbs, then 1 x 8 @ 40lbs, 1 x 6 @ 25 lbs, 1 x 4 @ 25 lbs, 1 x 4 @ 20 lbs, and 1 x 4 @ 15 lbs.
• Standing dumbbell windmills – None.
• Prone hanging dumbbell shoulder flys – None.
• 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 6 x 20 lbs.
• Standing dumbbell rotated lifts (arms out to sides, elbows ninety degrees down, rotate weights up to vertical and back down) – None.

I focused on form – straight back in the seat, arms wide, dumbbells held parallel (not inline) to each other.  Slow down, faster up, and making sure my arms were out to the side, not pulled forward.  This actually gave me an excellent workout – without all the dumbbell shoulder flys I had been doing.  My shoulder feels great, and my elbow is not bothering me now.

Wednesday:  Legs.  Workout rating – very good.  I used the leg press machine instead of the plate-loaded machine, and could not do dumbbell squats today – the gym floor was being stripped and waxed and that room was blocked off.

• Dumbbell wide stance lunges – Dry warmup only, then 1 x 10 x 50 lbs (two 25 lb plates, one in each hand).
• Dumbbell squats – Dry warmup only.
• Seated Smith leg presses – None.
• Standing leg curl machine – 2 x 8 x 25 lbsper leg, 4 x 4 x 25 lbs per leg.
• Seated leg press machine – 1 x 6 x 180 lbs, 1 x 6 x 260 lbs, 2 x 8 x 320 lbs, 1 x 6 x 320 lbs.  All done very slow, with seat as close as possible for maximum extension, feet placed both high and low on press plate.
• Lying hamstring squeezes – None.

I avoided using my arms, so my elbow and shoulder get to rest for tomorrow.  My legs feel very tired and pumped.

Thursday:  Back and chest.  Workout rating – ok.  Chest first, then back, with warmups.  Unfortunately, they were still stripping and waxing the floors and had the dumbbell room closed off.

• Incline dumbbell bench press – 1 x 6 x 35 lbs (warmup) before i got kicked out of the room.
• 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 6 x 140 lbs (after warmup), very slow.
• Seated cable lat alternating pulldown, narrow grip – 1 x 6 x 140 lbs, very slow.
• Seated cable lat rows – 2 x 4 x 140 lbs, very slow.
• Standing cable flys – 1 x 6 x 30 lbs, 1 x 6 x 25 lbs, 1 x 7 x 20 lbs, 1 x 8 x 15 lbs.
• Incline dumbbell flys – None.
• Flat dumbbell flys – None.
• Seated nautilus bench press (vertical grip) – 1 x 8 x 90 lbs (warmup), 1 x 8 x 150 lbs, 2 x 8 x 185 lbs, very slow.
• Seated nautilus bench press (horizontal grip) – 1 x 4 x 185 lbs, 2 x 6 x 140 lbs, very slow.

End-of-week weight:  187 lbs.

12 Oct 2010 – Week 12

I took this week off to rest.  I saw the chiropractor three times for work on my right elbow and shoulder, which helped tremendously.

4 Oct 2010 – Week 11

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 incline board oblique twists – 1 x 16 x 15 lb ball extended outward.
• Seated calf raises – Warmup with 1 x 8 x 90 lbs, then 2 x 6 x 160 lbs.

Monday:  Arms.  Workout rating – good.  I super-setted bicep with tricep, alternating after several sets.  The gym was extremely crowded for some reason, and I had to struggle to get a good workout.

• Prone hanging dumbbell bicep curls – Warmup set, 1 x 3 @ 30 lbs, 1 x 3 @ 25 lbs, 1 x 3 @ 20 lbs
• Standing overhead tricep cable presses – None.
• Seated decline dumbbell preacher curls – 1 x 6 @ 25lbs, 1 x 6 @ 20lbs
• Horizontal dumbbell tricep kickbacks – 1 x 6 @ 25 lbs
• Overhead standing dumbbell tricep presses – None.
• Standing cable one-arm tricep presses – 2 x 6 x 30lbs per arm, 1 x 10 x 20lbs per arm.
• Standing cable tricep pushdowns – 2 x 6 @ 60 lbs, 1 x 8 x 50 lbs.
• Standing dumbbell concentration bicep curls – 1 x 6 x 25 lbs, 1 x 5 x 20 lbs, 1 x 5 x 15 lbs.  These are done with elbows tucked inwards, hunched forward slightly.

Tuesday:  Shoulders.  Workout rating – good.

• Seated dumbbell military presses – warmup with 25lbs, then 1 x 6 @ 50lbs, 1 x 5 @ 45 lbs, 1 x 4 @ 40 lbs.  Ended workout with 1 x 6 @ 35 lbs, 1 x 6 @ 30 lbs, 1 x 4 @ 25 lbs.
• Standing dumbbell windmills – None.
• Prone hanging dumbbell shoulder flys – 1 x 2 x 4 positions @ 15 lbs, 2 x 2 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 – None.
• Standing cable pullups – None.
• Standing dumbbell circles (moving arms slowly in a large circle, as if to stretch and warm up) – 1 x 6 x 20 lbs.
• Standing dumbbell rotated lifts (arms out to sides, elbows ninety degrees down, rotate weights up to vertical and back down) – 2 x 6 x 15 lbs.

Had to ice my right elbow again, and I am taking ibuprofen to control inflammation.  I also stretched my right forearm for several minutes before beginning today.  I am managing so far….

Wednesday:  Legs.  Workout rating – weak.  I did use the plate-loaded Smith leg press again after using dumbbells.  My right knee started to bother me some on the second set of dumbbell squats..

• Dumbbell wide stance lunges – Dry warmup, then 2 x 8 x 30 lbs as final exercise.
• Dumbbell squats – Dry warmup, then 1 x 4 x 75 lbs, 1 x 4 x 65 lbs.
• Seated Smith leg presses – 2 x 4 x 180 lbs per leg, slow.
• Lying hamstring squeezes – None – forgot to do these.

Thursday:  Back and chest.  Workout rating – ok.  Chest first, then back, with warmups.  Unfortunately, my grip was weaker on back, so I could not hold the weight for very long.

• Incline dumbbell bench press – 1 x 6 x 60 lbs (after warmup).
• Flat dumbbell bench press – 1 x 6 x 70 lbs.
• Decline dumbbell bench press – 2 x 6 x 65 lbs.
• Flat dumbbell bench press – 1 x 4 x 65 lbs.
• Incline dumbbell bench press – 1 x 6 x 55 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 – 2 x 3 x 160 lbs, very slow.
• Seated cable lat rows – 2 x 4 x 160 lbs, very slow.
• Standing cable flys – 1 x 6 x 30 lbs, 1 x 6 x 25 lbs, 1 x 7 x 20 lbs, 1 x 8 x 15 lbs.
• Incline dumbbell flys – None.
• Flat dumbbell flys – None.

Friday:  Chiropractor.  She did great work on my elbow, both massage and ultrasound.  She also gave me pointers on shoulder work, advising me to try dumbbell exercises with the dumbbells held naturally, instead of rotated.  So I will try bench press and shoulder press with the dumbbells held perpendicular to how I normally hold them.  I have three more appointments next week to really work on my elbow.

End-of-week weight:  189 lbs.

27 Sep 2010 – Week 10

This is a long week, five 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 only.  My calves are acting up a bit, and want to be careful not to overdo it.

Monday:  Arms.  Workout rating – excellent.  I super-setted bicep with tricep, alternating after several sets.  The workout took an hour.  Numbers are down a bit, but I still got the same amount of pain.

• Prone hanging dumbbell bicep curls – Warmup set, 1 x 2 @ 35 lbs, 1 x 3 @ 30 lbs, 1 x 3 @ 25 lbs, 1 x 3 @ 20 lbs, 1 x 3 @ 15 lbs.
• Standing overhead tricep cable presses – None.
• Seated decline dumbbell preacher curls – 1 x 6 @ 25lbs, 1 x 4 @ 25lbs, 2 x 4 @ 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 – None.
• Standing cable tricep pushdowns – 3 x 6 @ 60 lbs

Tuesday:  Legs.  Workout rating – very good.  Raising the weight and lowering the reps kept me from burning out and I got a deeper workout.

• Dumbbell wide stance lunges – Dry warmup, 1 x 8 x 35 lbs
• Dumbbell squats – Dry warmup, 4 x 4 x 65 lbs
• Lying hamstring squeezes – 1 x 3 x 15 seconds.

Wednesday:  Shoulders.  Workout rating – good, but a little weak.

• Seated dumbbell military presses – warmup with 25lbs, then 1 x 6 @ 50lbs, 1 x 4 @ 45 lbs, 1 x 4 @ 40 lbs.  Ended workout with 1 x 11 @ 25 lbs
• Standing dumbbell windmills – None.
• Prone hanging dumbbell shoulder flys – 1 x 2 x 4 positions @ 20 lbs, 1 x 2 x 4 positions @ 15 lbs, 1 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 – None.
• Standing cable pullups – 2 x 10 x 60lbs
• Standing dumbbell circles (moving arms slowly in a large circle, as if to stretch and warm up) – 2 x 6 x 20 lbs

Thursday:  Legs.  Workout rating – thorough.  I did use the plate-loaded Smith leg press instead of using dumbbells, as my right elbow is acting up a little and I do not want to stress it more.  Grip strength is unaffected, but I feel it when holding heavier weights.

• Dumbbell wide stance lunges – None.  Did 3 x 8 x dry instead.
• Dumbbell squats – None.  Did 2 x 10 x dry instead.
• Seated Smith leg presses – 1 x 8 x 180lbs per leg, 3 x 6 x 270 lbs per leg, slow.
• Lying hamstring squeezes – 1 x 3 x 15 seconds.

My legs are very pumped and full after this.

Friday:  Back and chest.  Workout rating – excellent.  I pushed the weight up and again got a very good pump with my pectorals.  Another great shoulder workout, leaving me feeling very relaxed afterwards.  Chest first, then back.

• Incline dumbbell bench press – 1 x 8 x 55 lbs (after warmup).
• Flat dumbbell bench press – 1 x 5 x 75 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 160 lbs, 1 x 4 x 120 lbs, 1 x 8 x 85 lbs, very slow.
• Standing cable flys – 1 x 6 x 30 lbs, 1 x 6 x 25 lbs, 1 x 10 x 20 lbs.
• Incline dumbbell flys – None.
• Flat dumbbell flys – None.

End-of-week weight:  189 lbs.  Right elbow is making itself known, so ibuprofen and ice.

13 Sep 2010 – Week 8

This is a long week, five full days.  Condensing the narrative to make it more readable.  Read as # sets x # reps @ dumbbell weight (lbs).

Everyday:  Abs and calves, in that order.

• Weighted jackknifes, straight – 1 x 4 to 6, 12 lb ball at feet, 15 lb ball at head, extended overhead and back on slow descent.
• Weighted jackknifes, oblique – 1 x 4 to 6, alternating side to side, same weights as above.
• Slow sit-ups-and-downs – 1 x 4 to 6, 15 lb ball on head for up, overhead and back for down slowly.
• Seated calf raises -  None this week – machine still not available.

Monday:  Arms.  Workout rating – fantastic.

• Prone hanging dumbbell bicep curls – Warmup set, 1 x 5 @ 30 lbs, 2 x 5 @ 25 lbs, 2 x 5 @ 20 lbs, 1 x 6 @ 15 lbs, 1 x 6 @ 10 lbs.  [IMPROVEMENT - I can do 30 lbs now; when I started, I could only manage 20 lb dumbbells.]
• Standing overhead tricep cable presses – 3 x 8 @ 50 lbs.
• Seated decline dumbbell preacher curls – 2 x 6 @ 25lbs, 2 x 9 @ 20 lbs
• Horizontal dumbbell tricep kickbacks – 1 x 8 @ 15 lbs (warmup)
• Overhead standing dumbbell tricep presses – None.
• Standing cable one-arm tricep presses – 2 x 8 per arm @ 40 lbs.

Tuesday:  Legs.  Workout rating – fantastic.  I had a much better energy level today, and am not as wiped out as usual.

• Dumbbell wide stance lunges – Warmup set, 1 x 8 @ 2 x 30lb dumbbells.
• Dumbbell squats – Warmup set, 2 x 6 @ 2 x 55 lb dumbbells, 1 x 4 @ 2 x 55 lb dumbbells.  [IMPROVEMENT - I went about an hour earlier, and I think that helped with my energy level.]
• Lying hamstring squeezes – 1 x 3 20 second reps.  (I lie down like doing a situp, knees bent, and use my legs to press my feet and shoulders into the floor, squeezing my hamstrings.)

Wednesday:  Shoulders.  Workout rating – nervous, but very good.  After the 50 lb shoulder presses, I felt tightness in my right tricep, just behind my elbow.  I stretched and loosened it up enough to get through the rest of the workout fine, but took ibuprofen afterwards and iced when I got home.  I hope I am good for the Friday workout….

Other than that, my shoulders were tight and on fire when I quit, and I upped abs to 6 reps of everything, really working my core hard.

• Seated dumbbell military presses – warmup with 20lbs, then 1 x 6 @ 50lbs, 1 x 5 @ 45 lbs, 1 x 5 @ 40 lbs, and 1 x 6 @ 35 lbs.
• Standing dumbbell windmills – 1 x 8 @ 20 lbs, 2 x 8 @ 15 lbs
• Prone hanging dumbbell shoulder flys – 2 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 @ 20 lbs.

Thursday:  Legs.  Workout rating – excellent.  I am getting over my “power hump”, and have a lot more energy and stamina in the gym now.  My muscles give out before I do, not the other way around.

• Dumbbell wide stance lunges – 1 x 6 25 lbs (warmup).
• Dumbbell squats – 3 x 8 x 50 lbs (someone else had the 55 lb dumbbells).
• Lying hamstring squeezes – 1 x 3 x 15 seconds.

Friday:  Back and chest.  Workout rating – good.  My right arm gave me no problems (taking ibuprofen and icing it each night helped immensely).  I think I need to up the weight now.  Doing back towards the end, since I need my grip for the dumbbells.

• Seated cable lat alternating pulldown, wide grip – 1 x 4 x 160 lbs (after warmup), 1 x 6 x 120 lbs.
• Seated cable lat alternating pulldown, narrow grip – 1 x 6 x 140 lbs.
• Seated cable lat rows – 1 x 6 x 160 lbs, 1 x 6 x 120 lbs.
• Incline dumbbell bench press – 1 x 8 x 50 lbs (after warmup), 1 x 7 x 45 lbs.
• Flat dumbbell bench press – 1 x 8 x 55 lbs, 1 x 4 x 55 lbs, 1 x 6 x 50 lbs.
• Decline dumbbell bench press – 2 x 8 x 55 lbs.
• Standing cable flys – 1 x 8 x 25 lbs, 1 x 8 x 30 lbs, 1 x 10 x 15 lbs.
• Incline dumbbell flys – 1 x 8 x 15 lbs, 1 x 6 x 25 lbs.
• Flat dumbbell flys – 1 x 8 x 25 lbs.

End-of-week weight:  189 lbs.

2 Aug 2010 – Week 3

This week was very good, and was a full week of five workout days.  I am getting back into my groove now with diet, stretching, rest, and exercise, and feel awesome.  Each day, I did seated calf raises with 160 lbs (3 sets of 8), and a great abdominal workout using medicine balls (6 lbs between my feet, 8 lbs held on my forehead to prevent cheating).  I fold up in a V shape, holding one ball with my feet, the other at my head, then slowly lower legs and torso, then back up.  I am doing 4 of these, then four more in which I twist my legs one way, and torso the other, then reverse that on the next rep.  Finally, just four of leg raises and four of traditional situps, but all done very slowly.  Only 16 reps total, but I am DEAD after this – my abs burn and I have a hard time getting off the floor.

Monday:  Arms (biceps and triceps).  I only did dumbbell preacher curls, from 25 lbs down to 15 lbs, just doing sets until I could not do any more, and my biceps were barking loud.  For triceps, I did dumbbell kickbacks with 20 lbs, overhead tricep presses with 30 lbs per arm and 20 lbs per arm, then tried one-arm presses using 20 lb dumbbells.  I had an outstanding workout, and my arms felt swollen for, well, they STILL feel swollen.

Tuesday:  Legs (UGH).  Dumbbell squats.  First with 40 lbs, 8 reps, then two sets with 50 lbs, 6 reps.  I was done after that, whole workout was only 20 minutes.

Wednesday:  Shoulders.  I did seated dumbbell presses and standing flys.  Presses with 30, then 40 lbs.  Flys with 20, 15, and 10 lbs.  I worked them till they could not move and burned.

Thursday:  Legs again.  I was so wiped out on this I could only do two sets of dumbbell squats with 45 lbs.

Friday:  Back and chest.  I did six sets of dumbbell bench presses.  I started with incline, then flat, then decline, then worked back up to incline.  I start with incline because I am weakest at that, and it uses the most shoulder power, which will be used up if I do anything else first.   After warming up with 25 lbs:

• Set 1 incline = 45 lbs x 8
• Set 2 flat = 45 lbs x 8
• Set 3 decline = 40 lbs x 8
• Set 4 decline = 40 lbs x 8
• Set 5 flat = 40 lbs x 8
• Set 6 incline = 35 lbs x 8

For back, I did two sets of seated cable rows, 120 lbs x 8, and then seated lat pulldowns.  I alternate reps front and back, and use only 100 lbs with a long bar.  In front I pull down to my lower chest and hold before slowly releasing.  In back, I pull down to my shoulders, even back a little, and hold while squeezing my upper back before slowly releasing.

I also alternate sets between wide grip and narrow grip (same bar), so the second set was also 100 lbs x 8, hands at roughly 11 and 1 positions.  This really crunches my mid-back area and works my lats deep.

I unfortunately only got one set of 8 reps for each type of grip, then only 5 reps on set three before my forearms could not hold on any longer.  I won’t use wraps either – I need to get stronger is all.  It will happen over time.

I am also up to using 10 lb and 12 lb medicine balls for abs, from 6 lbs and 8 lbs earlier.

26 July 2010 – Week 2

Monday:  Arms (biceps and triceps).  I tried 30 lb dumbbell preacher curls, but failed.  Skipped down to 20 lbs and murdered my arms.  Very slow reps on biceps and on triceps.   I also did standing dumbbell overhead presses (holding two 40 lb dumbbells overhead, then lowering them straight back to my shoulder blades and raising again, bending only my elbows while keeping my elbows in and my upper arms straight and vertical).  Two sets of these, very slow reps.

Tuesday:  Did shoulders, to give a break between them and chest/back.  Low weight (20 lbs, 15 lbs, and 10 lbs), with presses at 40 lbs.  Lots of slow rep sets doing arm extensions (to sides and to front), as well as windmills.  Extremely tiring, painful workout day (the good kind of pain).

Wednesday:  I did legs.  I tried seated leg presses and deadlifts, but I just wasn’t getting much.  I was unable to do abs this day (an instructor was making a training video on ab workouts).  I resorted to doing dumbbell squats with 45 lb dumbbells, then 35 lb dumbbells, very slow, from as low as I could start.  WOW.  I am doing that from now on.  What a game changer – it worked my gluts, hams, and quads all at once.  They still ache.

Thursday:  Last day, short week for me.  I did back and chest and really wore myself out.  I need to develop a better grip, as my hands were so tired holding on the the lat pulldown bar and rowing handle I had to cut it short.  But I still got a very good workout, though I am not very satisfied with chest.  I did flat, decline, and incline dumbbell bench presses (six sets at 45 lbs).  For back, I did lat pulldowns with 100 lbs, wide grip and narrow, alternating between front and back, going very deep each time and holding for a slow return.  I did four sets like this.  For seated rows, I did two sets with 100 lbs, pulling back as far as I could without leaning back (using my arms, not my torso and body weight) to pull the weight.  I would hold and squeeze on each pull.  I also did standing cable flys with 15 lbs on each arm.  It is light, but I was tired, and this exercise really punishes my arms.  Maybe next time i will get a better chest workout, but I think I need to build up shoulder and arm strength first before I can hit heavy enough weights.

Update on Friday:  Ok, my chest hurts.  My pecs are sore, so I know they got some yesterday.

Weight:  184 lbs dry.  Up from 178 lbs.  I think most is water retention, although I do feel and look bigger already.  Weekend is off, will take some protein just as a maintenance dose.

2008 November – Eighth (Short) Week

I skipped Tuesday and Thursday – it was planned.  I did arms and legs on Wednesday.

Weight – 188 lbs

Average max iso-bench – Not this week, spent it all on seated incline bench press (plate-loaded machine).

Average max seated incline bench – I warmed up first with a set of eight on 90 lbs, then did 1 rep at 170 lbs followed by 5 reps at 150 lbs, 130 lbs, 110 lbs, and 90 lbs each, with small rests in between.

Average max seated lat pulldown – I did 4 x 240 lbs (narrow grip only) today, and otherwise hit 220 lbs for six reps (three in front alternated with three behind the neck), two sets (one wide grip, one narrow grip).  I repeated this at 200 lbs.

Average max seated row – 220 lbs, four reps, decreasing to 200 lbs at ten reps (both narrow grip), then eight reps at a wide grip for 180 lbs and 160 lbs.

Average max seated dumbbell shoulder press – Did not do these today – warmed up shoulders on the incline iso-bench press at 90 lbs for eight reps instead.

Average max standing dumbbell arm extensions – 25 lbs for eight reps (two sets), out to the sides.  Followed by a set of eight at 15 lbs of whatever you call raising your arms straight out to the sides and up fully over your head in a big arcing movement, then back down slowly, followed by a set of six at 20 lbs.

Average kneeling abdominal twist crunch – Stacked it at 95 lbs , three sets of four reps front, sides, and out front each (12 reps per motion, or 48 reps total).  Alternated sets between calf raises.

Average seated calf raises – Warm up with 180 lbs plus body weight, 12 times, then up to 250 pounds for three sets of eight, feet in different positions – toes in, toes out, and toes straight.

Average max seated bicep concentration dumbbell curl – 25 lbs warm up six times, followed by 40 lbs per arm five times (ending with assists and negatives), repeating sets while dropping 5 lbs until at 25 pounds.

Average max dumbbell tricep kickback – Not done.

Average max cable tricep pushdown – Working through my elbow issue with lighter weights, so I did a set of 8 at 50 lbs (two-handed), 70 lbs (two-handed), then 100 lbs (two-handed x4) and 85 lbs (two-handed x 6).  Followed up with single arm kickdowns at 30 lbs (x 6), 40 lbs (x6), and 50 lbs (x4).

Average max seated leg press – Warm up at 300 lbs on the seated cable press for 8 reps, then partials at 400 lbs (x6), 400 lbs (x4), and then 300 lbs (x 6), where I push halfway or less, then fully back.  This works hamstrings and glutes ok, and really hit the quads around the knees.  I had the seat as far forward as possible to work my hamstrings more.  Still sore from this one.

Deadlift – Warmed up with 90 lbs (floating frame, so I do not count the bar), then moved to 180 lbs  for six reps, then 160 lbs for six reps, then 90 lbs for eight reps.

Seated barbell military press – Done on the floating frame.  Today I did the most yet – 90 lbs (not counting the bar) for two reps behind the neck, two in front, dropping 20 lbs for the next set of sets (six reps each), then repeating again at 50 lbs.

Friday was good.  I feel like I am making small gains and getting a little bigger.