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.