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.

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.

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.