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.

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.

23 Aug 2010 – Week 6

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!  ^___^

9 Aug 2010 – Week 4

Daily:  Seated calf raises, three sets, 160 x 8, slow and deep, squeezing my calves and holding at the top.  Set three is very very hard to complete.  Abs are first now, before calves, because they get real hard to do if anything else goes first.  I am using a 10 lb medicine ball at my feet (straight leg) and a 12 lb medicine ball held at my forehead (to prevent cheating).  I pull up in a V as tight as I can, hold, then slowly and evenly lower (or try to).  Four reps, followed by four more offset reps (legs to one side, torso to the other, alternating sides with each rep).  My obliques are already showing.  Eight more reps follow, alternating between raising my torso and slowly lowering and squeezing my abs, and raising my feet (straight leg) and slowly lowering to the ground.

Monday:  Arm day – I did the standard preacher dumbbell curls and got 30 lbs this time for several reps before dropping down in weight.  I am also starting with my weak arm (left), to ensure I am not too drained to work it good.

I changed things up a little on advice of a coworker, by doing dumbbell curls while lying on an incline bench (belly, not back).  WOW – that’s what I been missing.  I murdered my biceps using only 15 lb dumbbells and lower.  I did not bother counting reps;  I just kept going back for more until there were no lighter dumbbells to use (stops at 5 lbs).

Triceps were standard, using overhead dumbbell presses (one-arm and two-arm), and cable pulldowns.  I went slow and squeezed the triceps before slowing releasing.  By slow, I mean three to four seconds.

Tuesday:  Short week, so I did shoulders (gives a day of rest before chest and back on Thursday).  Nothing but shoulders, great workout.  Started with seated military presses using 45 dumbbells (warmed up with 15 lb overhead waves first), and worked down three more sets, from 35 lbs to 25 lbs.  Didn’t do more than 8 reps on any, and the last set was only 5 reps.  Then the tough stuff.  I used the same incline idea from Monday, but instead of bicep curls, I used 15 lb dumbbells  and did shoulder flys.  The incline keeps me from cheating, and forces my shoulders to work.  I rotated reps one at a time from straight out front to up from the side to all the way out and back.  At the top of each rep I held before slowly releasing.  Next set was with 10 lbs, and 5 lbs.  I rested some, then did two more sets – one at 10 lbs and one at 5 lbs.  I did not count reps, but it was less than eight rotations.

Wednesday:  Leg day.  Just one day this week , and it kicked my butt.  I only did four sets of dumbbell squats.  Set one was a warmup – 40 lb dumbbells x 6 reps, slowly.  Sets two and three were with 55 lb dumbbells, 6 reps each.   Set four was also with 55 lbs dumbbells, for 4 reps.  I was too drained to do more.  And I am resting between sets, and constantly drinking water (this is true with every workout, not just today).

Thursday:  Chest and back day.  I did back first, so I wouldn’t lose my grip.  I did anyway.  I got 120 lbs on the lat pulldown, 8 reps alternating front and back (four reps each).  The difference is going slow throughout the entire motion and holding and squeezing at the maximum point.  This was wide grip.  I repeated the set with narrow grip, same weight, same reps.  I then did seated rows, two sets of four with 120 lbs.  I had to break it into two sets because I could not hold on.  After this, my back and arms were pumped though.  I next did chest with six sets of dumbbell bench presses.  Just like last week, started with incline, then flat, then decline, then decline, flat, and finished with incline.  I warmed up with four reps inclined using 35 lbs, slow.  Then each of the first three sets were done using 50 lb dumbbells for 8 reps each.  The next two sets (decline and flat) were with 50 lbs, six or seven reps each.  I was really tired by this time.  The last set was incline, and I could not get 50 lbs, so moved to 40 lbs for seven reps.  I was drained.  But not like leg day.  I felt great all day after that, especially my shoulders.

My weight for the past two days has been around 185 lbs.

Explanation? Clarification?

Well, I suppose I should mention that I had been working out for about ten weeks before I started this blog (did I mention that already?).  We moved back to the States in late May, and I started at the gym again in July sometime.  This closed off a three month (or more) break from exercising.  So I have been at it again for about….four months now?

When we left Japan, I was much stronger and weighed about 189 lbs.

When I started up again in July, I was down to about 178 lbs, and had lost a lot of strength and energy (I do that – I have always had a hard time gaining and keeping muscle weight and strength).

So now, I am finally creeping back up  – I am at 188 lbs as of yesterday, and much of my strength has returned.  I am also regaining my bulk, which has never actually been very bulky, when I stop to think about it.  This *does* tend to make for some surprised reactions when people see me doing 900 lbs on the seated leg sled, 320 lbs on the seated calf raise, or 270 lbs on the flat iso-bench press (I guess they expected less?).  ^____^

Not there yet, but I will be one day.  Old-age: 0.  Me: 1.

Speaking of old-age, I also met this guy in the gym.  Big vein-y arms.  Fit-looking.  Strong.  Silver hair?  I asked, and he said he was 75 years old!  He has been doing this non-stop since he was 16!  Imagine – 60 years of lifting.  He said he had been at the North Pole before, and he and some buddies had convinced the metal shop to cut some round plates.  You know it – they made barbells out of pipe and steel plates.  He said they were either lifting or eating constantly.  Amazing.  He knew a long time before it became popular to say, that this is a life-style.  You don’t stop; it doesn’t end.  It is a journey, not a destination (sorry, very cliche, but it drives the point home, right?).

I hope I got half of what he has when I am that age…  Dude’s gonna live to 120 at this rate.

2008 October – Third (Short) Week

Only two days here, since I am going on vacation tomorrow for the rest of the week.  Most areas were noticeably stronger and easier, so next week I will try bumping up the weight a notch.

Weight – 188 lbs.

Average max iso-bench – 200 lbs, 8 reps x 1 set, followed by two to three sets of reduced weight (20 to 40 lbs down each).

Average max seated lat pulldown – 220 lbs, 4 in front, 4 behind, 1 set wide grip, followed by 200 x 4 front-back at narrow grip, then repeated 20 lbs down each for two more sets of as much as I can (three to four front and back).  No real problems with my forearms or my right elbow, but I forgot my gloves, so my hands were pretty raw.

Average max seated row – 220 lbs, four to five reps, decreasing by 20 to 40 lbs at six or more reps (till I give out after about three sets).

Average max seated dumbbell shoulder press – 55 lbs per, for five reps, moving down five to ten pounds each set for three to four sets.

Average max standing dumbbell arm extensions – 20 lbs for six to eight reps straight out, front and side sets, decreasing each set by 5 lbs.  Some tool stole the 25 pound dumbbells.  That’s right – STOLE them from the gym.

Average kneeling abdominal twist crunch – 95 lbs , four reps front, sides, and out front.  Decreasing by 15 to 30 lbs while increasing to four or five reps per set, three sets.  This is the first exercise, along with seated calf raises, done daily.

Average seated calf raises – Warm up with 180 lbs plus body weight, 12 times, then up to 230 pounds for three sets, feet in different positions.  First exercise, supersetted with abs, done daily.  Care is taken to avoid too much pressure on my knees.

Average max seated bicep concentration dumbbell curl – 25 lbs warm up six times, followed by 40 lbs per arm four times (ending with assists and negatives), dropping 5 lbs each other set at six reps till exhausted and on fire.  Stopped at 20 pounds.  One 25 lb dumbbell is still to be found, so I used that.  I found on the last set that I get a GREAT burn by crossing the dumbbell in front of the opposite knee, instead of a more out-in-front movement.  Next time….

Average max dumbbell tricep kickback – I do each set right after a set of concentration curls, using the same weight.  I do a set of eight, then switch to the other arm.  Warm up is 25 lbs, followed by a set of six at 40 lbs and a set of eight at 35 lbs, per arm.  I hold and squeeze at the end of each extension.

Average max seated leg press – Warm up at 380 lbs on the seated cable press for 8 reps, then 490 lbs (stack max) for two sets of 8 reps on the plate-loaded seated press, feet in different positions.  Felt a little more in my hams, but still need more…