Monday through Wednesday Workouts - 03 - 19 to 03 - 21 -2012 [Dumbbell]

This week has been a rough week for me with regard to my schedule with Dan. Therefore, I have not been present in three of his workouts so far. I plan on being there tonight ready to answer questions and help him with any form issues should they arise. He has also had to workout 4 days in a row now again without the mid-week break due to his schedule as well. This is fine since it gives his body a full 3 days of rest for the following week's workout.

We are approaching the closing of the first month of this six month journey. I have asked him to report back with progress pictures to use as comparison to the beginning of the month and I hope to do this for all subsequent months until we reach the last month. I'd like to see if this routine will indeed have a positive effect on his physique.

Overall he has not had many problems with the workouts this week aside from some issues with performing Lunges. Due to his long legs and torso he has trouble stabilizing himself. Ergo, we will need to find a better fit for him concerning this or opt for another exercise that doesn't put his body in any precarious situations regarding pressures in areas that can easily lead to injury.

This entire routine is to be one that caters to him and does not promote any injury and is instead overly cautious about them through the inclusion of proper warm ups and SMART training.

Slow

Methodical

Aggressive

Recovery

Training

Slow - Good, decent cadence and form on all exercises with a focus on the targeted muscle.

Methodical - Timely progression in increases of repititions and weight based upon past performance.

Aggressive - When performing each exercise, a mind-body connection on the muscle being tasked through high intensity.

Recovery - Workouts for specific muscle groups are spaced out enough to allow for ample growth time when not exercising and to avoid overtraining. Allowing the muscles to repair at their own rate and respond to each break down in a positive manner without further internal bruising; i.e., extreme soreness, stiffness and etc.

Training - The overall purpose of what is to be done. A careful, slow and methodical approach to each exercise; form, progession in weight increases while aggressively tackling each specific muscle through an intense mind-body connection and allowing for ample recovery post workout for the targeted muscles' benefit (growth).

Below are his workouts for the week so far:

Monday 3-19:

Decline Abdominal Sit Up - 2 sets - 12, 12 reps - BW

Leg Raises on Mat - 2 sets - 12, 12 reps - BW

L-Flyes - 1 set - 25 reps - 5lbs

Incline DB Bench presses - 1 warm up set, 2 work sets - 20, 12, 12 - 25, 50, 50lbs

Bent Over DB Rows - 2 sets - 12, 10 reps - 45, 50lbs

DB Flat Flyes - 2 sets - 12, 12 reps - 25, 25lbs

Iso Lateral Hammer Strength Pulldowns - 2 sets - 12, 12 reps - 100, 100lbs

DB Pullovers (Iso Lateral) - 2 sets - 15, 15 reps - 15, 15lbs

Alternating DB Curls - 2 sets - 12, 12 reps - 30, 30lbs

Iso Lateral Triceps Pushdown - 2 sets - 12, 12 reps - 60, 60lbs

DB Forearm Curls - 2 sets - 15, 15 reps - 15, 15lbs

Stationary Planks - 2 sets - 45 seconds

Cardio Cool Down - 5 min warm up, 5 min intense, 5 min intense (lvl 10 on Stair Stepper)

Stretch - Completed

Tuesday 3-20:

Decline Abdominal Sit Up - 2 sets - 12, 12 reps - BW

Leg Raises on Mat - 2 sets - 12, 12 reps - BW

L-Flyes - 1 set - 25 reps - 5lbs

DB Lunges - 1 warm up set, 2 work sets - BW, +15lbs DBs, no third set.* (pole to pole ~20 yds)

*Due to strain placed on toe, Dan decided not to perform the third set. This was briefly mentioned in the introductory paragraph. We will see how we can remedy this problem.

Iso Lateral Leg presses - 3 sets - 12, 12, 12 reps - 90, 90, 90lbs

Iso Lateral Leg Extensions - 2 sets - 12, 12 reps - 60, 70lbs

Iso Lateral Kneeling Leg Curls - 2 sets - 12, 12 reps - 40, 50lbs

Iso Lateral Seated Calf Raises - 2 sets - 12, 12 reps - 55, 65lbs

Iso Lateral Standing Calf Raises - 2 sets - 15, 12 reps - BW+30lbs, BW+45lbs

Lower Back Extensions - 2 sets - 15, 15 reps - BW

Stationary Planks - 2 sets - 45 seconds

No Cardio

Stretch - completed

Wednesday 3-21:

Decline Abdominal Sit Up - 2 sets - 15, 12 reps - BW

Leg Raises on Mat - 2 sets - 12, 12 reps - BW

L-Flyes - 1 set - 25 reps - 5lbs

DB Military Presses (Standing) - 1 warm up set, 2 work sets - 20, 15, 12 reps - 15, 30, 35lbs

Iso Lateral Hammer Strength Low Rows - 2 sets - 15, 12 reps - 90, 110lbs

DB Flat Bench - 2 sets - 12, 12 reps - 45, 50lbs

DB Shrugs - 2 sets - 15, 15 reps - 60, 60lbs

DB Rear Lateral Raises - 2 sets - 15, 10 reps - 15, 20lbs

DB Lateral Raises - 2 sets - 15, 15 reps - 10, 10lbs

DB Triceps Extension - 2 sets - 15, 12 reps - 15, 20lbs

Hammer Curls - 2 sets - 12, 12 reps - 25, 25lbs

DB Wrist Curls - 2 sets - 15, 20 reps - 15, 15lbs*

*In this exercise he is complaining of some popping within his hand while moving his wrist up and down. Sometimes this may occur due to positioning of the arm and hand, wherever pressure is being applied and many other potential factors. This needs to be discussed further with him.

Nautilus Ab Crunch Machine - 2 sets - 20, 20 reps - 110, 110lbs

Cardio Cooldown - 15 minutes

Stretch - completed.

This about wraps up today's post. Tonight I will hopefully snag some shots and some videos as well.

Take care guys.