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Posts Tagged ‘dumbbells’

Plateau

September 8, 2011 2 comments

I’ve hit another plateau. I cannot get over 6 pull ups. (My goal is 12 consecutive wide-grip pull ups.) I practice them 5 days a week (usually as my warm up to my normal routine) and there are days when I hit 6 and there are days when I hit 4. (Truth be told, I hit 4 more often than I do 6.) But I simply cannot pass 6. Rather than do consecutive reps, I’m going to try do sets of 2. So a set of 2, rest, another set of 2, rest, and so forth until I can’t do anymore. Hopefully that will break my stump.

On a different note, all my push ups have paid off. I can now comfortably bench press with 85-lb. dumbbells. I think I can bench with the 90-lb. dumbbells and hope to do that on my next chest workout.

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One-Arm Dumbbell Rows

August 2, 2011 Leave a comment

The one-arm dumbbell row has been one of those exercises I’ve done in the past, but given up on quickly. The reason? I’ve never seen (or felt) any results from that exercise.

That said, I recently decided to incorporate it into my back workout, this time paying more attention to my form rather than the weight I was using. Another thing which I try to keep in mind while doing this exercise — you’re not pulling/jerking the dumbbell back with your arm, instead your pushing it back with your, er, back. Let your back lead your arm. I personally like the tips given in this YouTube video and I can attest that after 3 sets, your back will feel a nice swell to it.

Super slow chest routine

October 16, 2010 Leave a comment

This was the chest workout I did yesterday. For each rep, I took about 7 seconds to raise the weight, and another 8 or so seconds to lower it. I took about a 45-second break in between sets. Today, my chest is insanely sore. (For the dumbbell workouts, that’s the weight I use on each side. So 45-lb. dumbbell on my left, and 45-lb. dumbbell on my right.) I highly recommend something similar to this if you’re looking to try something new.

1) Four sets of (flat) dumbbell bench press
*8 reps at 45 lbs.
*8 reps at 45 lbs.
*6 reps at 45 lbs.
*5 reps at 50 lbs.

2)Four sets of decline barbell bench press
*8 reps at 135 lbs.
*8 reps at 135 lbs.
*6 reps at 135 lbs.
*4 reps at 135 lbs.

3)Four sets of incline dumbbell bench press
*8 reps at 45 lbs.
*6 reps at 50 lbs.
*6 reps at 50 lbs.
*4 reps at 50 lbs.

4)Seated fly machine
*10 reps a 100 lbs.
*8 reps at 115 lbs.
*8 reps at 115 lbs.
*5 reps at 115 lbs.

Super Slow Workout

September 15, 2010 1 comment

So I started a new routine today — the super slow workout. I read about it the other day at work and it immediately intrigued me. The way it works is that you take 10 seconds to perform every exercise. So let’s say you’re doing a bicep curl. You take 5 seconds going up, and another 5 seconds going down. That way you stress the bicep muscle on the way up and again on the way down. Traditionally, you’d swing the dumbbell up and back down again, relying more on momentum than you do on your bicep muscle. I tried it with my shoulders/biceps workout today and I gotta sat, it was crazy intense.

I obviously lowered the weights since this was my first time doing a super slow routine. I started with dumbbell front raises. Normally I can do 8 reps with 30 lbs., but today I was doing 8 reps with 15 lbs. and I felt each and every rep. When it came time to working out my biceps, I set the bicep curl machine to 60 lbs and by the 7th rep I was ready to scream in agony. Yes, it was that intense. I loved it. I’m curious to see how sore I’ll be tomorrow. If it works, I think I might switch my routine to the super slow workout for the entire fall season!

Circuit Training

August 26, 2010 Leave a comment

A long time ago my trainer Mike told me — I want you to get to the point where you can be in and out of the gym in 30 minutes and still have a great workout.

It took me awhile, but I finally understand what he meant by that. You don’t need to spend an hour at the gym to get a solid workout. Take today for example. I was meeting my girlfriend for dinner after my workout, which meant I had 30 minutes to do my shoulders and biceps routine. So I did a circuit workout and boy was it intense. I went from front dumbbell raises to side dumbbell raises to biceps curls and back again. I was relentless and increased the weights whenever I could. I rested no more than 10 seconds in between sets. I was done in 25 minutes and I felt great. My shoulders truly felt (and still feel) sore.

So my point is — you don’t have to spend an hour or more working out to see results. Sometimes if you maintain excellent form, constantly switch sets (muscles), keep your heart rate up, and rest as little as possible — you get a better workout than you do had you spent an hour at the gym.

Reverse grip incline bench 2-arm dumbbell rows

July 31, 2010 Leave a comment

I started doing reverse grip incline bench 2-arm dumbbell rows this week and my back feels very sore! The gym in my building is somewhat limited (dumbbells top off at 50 lbs) so I did 4 sets with 35-lb. dumbbells and all week my back has been nice and sore. I think I will keep these up for the month of August. Like I said before, I need to shake up my back workouts and this new exercise will help me hit some areas I wasn’t hitting before.

Dumbbell lunges

May 4, 2010 4 comments

I don’t get to exercise my legs as much as I’d like to, so last Thursday I added the dumbbell lunge to my shoulders/biceps routine. Lunges are very simple, yet extremely effective since they workout your entire leg.

So I did 4 shoulder exercises (each exercise consisted of 4 sets). After each set, I would immediately jump into a set of lunges. 6 reps for each leg. So my workout looked like this:

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