Friday, April 6, 2007 - Week 435, Day 1136

Dumbbell Trap Crunches = 44 lbs each = 3x10

Seat Rear Lat Pulldowns = 192 lbs = 1x8, 2x7
Barbell Bent-Over Rows = 210 lbs = 1x8, 1x7, 1x8
Closed Grip Lat Pulldowns = 170 lbs = 3x7
Dumbbell Trap Crunches = 49 lbs each = 3x12

Leg Extensions = 80 lbs = 3x10

Earlier in the day while trying to decide how to incorporate the Trap Crunches that my buddy Mac suggested, I pulled off a set of 3 to get the motion down. There may be a proper name for this but I'm not aware of it. How Mac explained it for me is that it is like doing a bicep curl but you point your elbows out and turn your hands down. You are bet over slightly and then you crunch your traps together. Through his training he has found that this has aided in developing his traps far more effectively then shoulder shrugs and by looking at his traps well proof is in the pudding.

Rear Lat Pulldowns were a little sore as my right shoulder has been bugging me and I probably should have taken it even easier with lighter weights then this. Upped the Bent-Over Rows and the Front Lat Pulldowns. Doing the front ones does not have any affect on my shoulder as the rear ones. Then again I did the Trap Crunches and took the weights of 5 lbs more but looks like I need more weight. I like this exercise and Mac has suggested try them for 2 months and then tell him that they didn't work.

Leg upped another 5 lbs. Surgeon says I'm on track and that I should be jogging and skating so I'm at work today on Saturday and just finished roller blading in the plant. Leg felt okay but the bottom of my feet felt the pain. Flat footed, not used to it ... ????

UFC tonight and getting together with my TKD/BJJ group to watch.

Are your abs visible?

Some days more then others but always in the morning and always when working out. They are not overly defined like a cover model but noticeable for sure. My top 4 are the most defined of the 6 but I do have a layer of fat on the lower but for most they would not notice this but I do; being more critical of myself of course. This fat on the lower abs is perceived as abs but I know it is not and bothers me but then again it shouldn't as I'm not doing much to work it off at the moment and my eating habits could be better.

Yeah I have a lot of fat covering mine but they are hard enough to see that they are definitely there through the fat. I am running more so that should help.

I'd post a picture but that may be conceived poorly by some. As well our home computer is kaput and I haven't been in a rush to replace it though I will in the next week or so.

Monday, April 9 2007 - Week 436, day 1137

Standing Closed-Grip Barbell Tricep Curls = 140 lbs = 3x7
Lying Supine 2-Arm Dumbbell Tricep Curls = 39 lbs per arm = 2x8, 1x11
Weighted Dips = 195 lbs = 3x9
Kick Backs = 84 lbs per arm = 2x8

Leg Extensions = 85 lbs per leg = 3x10

Upped the first tricep exercise. When doing them I was thinking that I do the Military Press with just under 150 lbs and this is the same motion but I'm instead doing it behind my head. You would think that this would be more difficult, wouldn't you? Upped the reps on the second exercise as well as the dips. Kickbacks I stopped at 2 as in the dips I felt a grinding in my right shoulder and since I've torn that rotator cuff twice I did not want to press things.

Leg extensions added another 5 lbs and doing good.

Tonight Citizen's Police Academy and then back to working out Wednesday, Thursday and Friday.

Not, or not yet at least. Last Tuesday was the first class and it was on theory. Tonight we get into drugs. Next Tuesday is gangs. On the first day everybody is a little reclusive and don't say much as they are out of their comfort zone; we shall see how things are tonight.

Wednesday, April 11, 2007 - Week 436, Day 1138

Ez-Curl Barbell Preacher Curls = 115 lbs = 1x7, 2x8
Incline Inner Dumbbell Curls = 64 lbs per arm = 1x9, 1x10, 1x7 ** STOP **
Seated Concentrated Dumbbell Curls = 64 lbs per arm = 1x7, 1x6, 1x7

Leg Extensions = 100 lbs per leg = 3x10

Excellent arm workout; I was pumped. I switched my first exercise out for the Preacher Curls so got to use my Preacher Curl arm rest again. The second exercise I added 10 lbs extra per arm and blew that away BUT I was feeling a twinge in my right bicep so stopped on the 3rd set. Touched the area and it felt like a pinch and was a little numb. Third exercise I upped the reps so another positive.

I added 15 lbs to the legs and still got the same sets/reps. Had to push the bad leg but it wasn't too bad. Not where I want to be yet and there is still a lot of healing and recovery that will be required but tonight (Thursday) I plan on working it for the first time a little bit harder.

Just an update; my wife and daughter are still working out. I keep adding to the exercises and I also add weight and don't tell them. A few times they've figured it out but if I leave them with what weights they are doing then they will just get comfortable and not challenge themselves. Happy they are sticking with it.

Hey glad you've made so much progress, looks good. And I'm happy for your family thats great stuff. Nice trick with the weights.