Workout September 24, 2020

Curls
10@10
14@15
8@20
5@25

Concentration Curls
8@30
4@35
2@40
3@35
5@30
6@25
9@20
8@20

Arnold Press
10@10
12@15
8@20
5@25


Triceps Kickback
10@10
15@15
8@20
4@25
8@20
5@20
6@15
10@10 BURNING

Lateral Raise
10@10
7@15

Alternating Front Arm Raise
10@10
10@15
6@20
3@25

Bent Over Lateral Raise
10@10
9@15

Bent Over Row
17@20
14@25

Dumbbell Fly
10@10
8@15

Dumbbell Press
16@20
11@25

Incline Dumbbell Fly
10@10
5@15

Incline Dumbbell Press
10@20
7@25

Time 60 minutes

Ran out of time to really hit everything, need to be more efficient.

Workout September 30, 2020

# Biceps

Curls
15@10
10@20
6@25

Concentration Curls
8@30
6@35
5@40
6@35
6@30
6@25
7@20

# Shoulders

Arnold Press
15@10
9@20
6@25
3@30


# Triceps

Triceps Kickbacks
15@10

Lying Triceps Extensions
7@15
7@20

One-Arm Overhead Triceps Extensions
3@25


# Chest

Dumbbell Flys
7@15

Dumbbell Press
15@20
8@30
6@35

Incline Dumbbell Press
15@15
6@30
3@35

# Back

Bent Over Rows
15@20
12@30
7@35

Dumbbell Deadlift
10@30
10@35

# Legs

Dumbbell Squat
10@30
10@35

Ran out of time again. Maybe need to switch to a split.

Workout Oct 1, 2020

10@40 Calves

Workout Oct 2, 2020

Satisfying workout. Feels complete. The first of a new 3-day split scheme. This is from Arnold Schwarzenegger's "Workout #2 (Tuesday and Friday)" from page 180 of the [New Encyclopedia of Modern Bodybuilding](https://www.amazon.com/New-Encyclopedia-Modern-Bodybuilding-Updated/dp/0684857219#ace-g9766277718). Exercises adapted for dumbbells only, but hitting generally the same muscles.

# Shoulders

Lateral Raise
15@5
10@10
6@15
3@15

Arnold Press
10@15
10@20
5@25
5@20

Concentration Curls
10@25
8@35
7@40
5@45
4@50
2@50
2@45
5@40 Begin drop set
5@35
7@30
7@25
8@20

Triceps Extensions
9@15
4@20
7@15
6@15
16@10 Too easy
7@15
6@15

Wrist Curls
10@10
20@15
14@20
9@25

Reverse Wrist Curls
10@10 First time doing these. Strange new exercise.
7@15
7@10
6@10

Upright Rows
7@10 Whoah first time doing these. Quite intense.

Workout October 4, 2020

Arnold Schwarzenegger's "Workout #1". Monday workout a day early. Easing into the daily routine.

# Chest

Dumbbell Presses
12@20
8@30
6@35
9@30
9@25
11@25 Begin drop set
9@20
15@15 Total exhaustion

Incline Dumbbell Presses
12@20
6@30
3@35
4@30
6@25
9@20
9@15 Total exhaustion

Rings L-Sit Chin Ups
2 Warm up
4
4
5
3

Bent Over Rows
12@20
8@30
10@35
5@40
5@35 Begin drop set
5@30
5@25
6@20
9@15 Total exhaustion

Workout October 5, 2020

Arnold Schwarzenegger's "Workout #2" adapted for dumbbells.

# Biceps

Dumbbell Curls
10@20
5@25

Concentration Curls
2@50
3@45
6@40 Drop Set
6@35
6@30
6@25
8@20
12@15

Dumbbell Triceps Extensions
10@10
10@15
2@20
8@15
13@15
5@15 Drop Set
5@10
7@5 Wow serious burn

Lateral Raise
10@10
6@15

Arnold Press
5@25
6@20

Dumbbell Press
8@20
9@20
10@20 Drop Set
6@15
8@10

Workout October 6, 2020

Arnold Schwarzenegger's "Workout #3" adapted for dumbbells.

Dumbbell Deadlifts
12@20 Warm up
10@30
10@40
8@50 Grip failed before glutes/back
8@45 Drop set
10@40 Grip failed before glutes/back again

Plank
To failure
To failure
To failure

Worrying that grip (forearm flexion) failed on dumbbell deadlifts before glutes/back. Makes me think maybe using the forearm flexors every day is not a good idea. Maybe there's a way to build in a rest day for forearms.

Workout October 11, 2020

Inspired by Arnold Schwarzenegger's "Workout #2".

Dumbbell Curls
10@20
6@25

Concentration Curls
4@40
3@50
4@40 Drop Set
4@35
4@30
4@25
6@20

Triceps Extension
10@10
10@15
2@20
9@15

Upright Rows
10@10
10@15
7@20

Lateral Raise
10@10
4@15

Arnold Press
8@20

Workout October 12, 2020

Dumbbell Press
10@20
16@20
18@20

Chin Ups
4
5
4

Workout October 16, 2020

Arnold Press
10@15
10@20

Seated Dumbbell Press
8@25
5@30
3@35
5@30 Drop set
5@25
6@20
6@15
7@10
10@5

Workout October 17, 2020

Dumbbell Curls
10@15
10@20
5@25

Concentration Curls
6@30
4@35
3@40
5@35 Drop Set
5@30
6@25
7@20
10@15
15@10

Seated Triceps Extension
8@15
10@15
2@20
9@15
7@15
8@15 Drop Set
6@10
8@5

Workout October 19, 2020

Dumbbell Press
12@20
10@30
5@35
5@35 Drop set
5@30
5@25
6@20
15@15

Incline Dumbbell Press
12@20
10@30
3@35
7@30 Drop set
6@25
5@20
515

Decline Dumbbell Press
12@20
5@30

Bent over Rows
12@20
10@30
9@35
8@40 Drop set
8@35
7@30
8@25
9@20
10@15

Workout October 20, 2020

Dumbbell Squat
10@30
10@40
8@50 Heart racing
8@50 Drop set
5@45
6@40
10@35
10@30

Seated Dumbbell Press
10@15
10@20 Tough
6@25
6@25 Drop set
5@20
5@15

Workout October 21, 2020

Standing Calf Raises (single foot)
15@Bodyweight Warm up
20@Bodyweight
20@Bodyweight
18@Bodyweight Exhaustion
17@Bodyweight Exhaustion

Concentration Curls
10@25
8@30
7@35
5@40 Drop set
5@35
5@30
5@25
6@20

Seated Triceps Extensions
10@10
10@15
4@20
3@20 Drop set
6@15
7@10
7@5

Plank
110@seconds OUCH Quads whoops

Crunches
10
10


Got to watch out that plank hits quads. Did quads yesterday. Plank today overtrains the muscle I think.

Workout October 22, 2020

Dumbbell Press
10@20
10@30
7@35
4@40 Drop set
4@35
6@30
5@25
10@20

Incline Dumbbell Press
10@20
6@30
5@35

Bent over Rows
10@20
10@30
10@35
9@40 Drop set
9@35
9@30
8@25
10@20

Workout October 23, 2020

Seated Dumbbell Press
10@15 Warm up
10@20
9@25
6@30 Drop Set
4@25
5@20
6@15



Workout October 26, 2020

Dumbbell Press
12@20
10@30
8@35
8@35 Drop set
6@30
6@25
10@20

Incline Dumbbell Press
12@20
10@30
4@35

Bent over Rows
12@20
10@30
8@35
8@35 Drop set
6@30
5@25
9@20

Ring Chin Up Negatives
5 Warm up

Ring Chin Ups
5
5
5


Workout October 27, 2020

Standing Dumbbell Curls
12@15
10@20
5@25

Concentration Curls
8@30
6@35
4@40 Drop set
3@35
4@30
6@25
6@20
10@15

Seated Triceps Extensions
12@10
12@15
3@20
2@20 Drop set
7@15
8@10
10@5

Lateral Raise
10@10
7@15

Seated Dumbbell Press
10@20
6@25
8@25 Drop set
5@20
5@15
5@10

Solid workout within 45 min. BOOM

Workout October 28, 2020

7 minuetes in plank and shoulder tap plank positions.

Workout October 29, 2020

Dumbbell Squat
10@25 Warm up
10@30
10@35
10@40 BURN
9@40

Straight-Leg Dumbbell Deadlift
10@30
10@35
10@40
@40

Squat and deadlift _do_ hit forearms, for sure.

Workout October 30, 2020

Ring Decline Push Ups
10@bodyweight
10@bodyweight
10@bodyweight

Ring Push Ups
5@bodyweight
7@bodyweight
5@bodyweight

Dumbbell Press
8@30 Drop set
7@25
12@20

Ring Rows
10@bodyweight
7@bodyweight

Back surprisingly sore from yesterday's squats & deadlifting. Not going all out with back today. Not much sleep so light workout today.

Workout November 2, 2020

Seated Dumbbell Curls
12@15
9@20
7@25

Concentration Curls
6@35 Drop set
5@30
5@25
7@20


Seated Triceps Extension
12@10
10@15
3@20
12@15 Drop set
5@10
6@5

Dumbbell Press
12@15
10@20
5@25 Drop set
5@20
6@15
5@10

Workout November 3, 2020

Incline Dumbbell Press
12@15
12@20
12@25
6@35 Drop set
5@30
5@25
6@20
5@15

Bent Over Rows
12@15
12@20
12@25
6@40 Drop set - heart rate spike, uncomfortable
6@35
6@30
8@25
10@20

Dumbbell Press
12@20
12@25
11@30 Drop set
8@25
9@20


Undershot ramp up for bent over rows. Should start at 20 and increment by 10 in future.

Workout November 4, 2020

Dumbbell Deadlifts
10@30
10@35
10@40
10@45
15@50 WTF

Dumbbell Squats
10@30
10@35
6@40
3@45 Drop set
5@40
5@35
8@30

Rings Tuck Ups (from support hold)
10
10
12
15
10
12
10
10

Note: Poundage is for each dumbbell, so 10@30 means, 10 reps with 30lb in each hand, totaling 60lb.

Did deadlifts on tiptoes to work calves.

Workout November 5, 2020

Seated Dumbbell Curls
10@20
5@25

Concentration Curls
10@30
5@35 Drop set
6@30
7@25
8@20

Seated Triceps Extensions
10@10
10@15
4@20
3@20 Drop set
10@15
10@10

Seated Dumbbell Press
10@20
10@25
7@30
4@30 Drop set
4@25
5@20
3@15

Workout November 6, 2020

Ring Rows
10
10
10
14
10
12
12
12
11
14

Push Ups
10
10
10
10
9
6
8
10
8
10

Workout November 7, 2020

Dumbbell Deadlifts
12@20
12@30
12@40
10@50
5@50 Lower back pain

Dumbbell Squats
12@20
10@30
1@40 Knee pain

Rings Tuck Ups (from support hold)
10
10

Workout November 9, 2020

Pull Ups
5
5
5

Workout November 10, 2020

Incline Dumbbell Press
15@20
12@25
8@30
5@35 Drop set
5@30
5@25
5@20

Bent Over Rows
15@20
15@25
15@30
10@35
8@40 Drop set
8@35
8@30
8@25
@20

Dumbbell Press
15@20
15@25
10@30
6@35 Drop set
5@30
7@25
10@20

Workout November 11, 2020

Concentration Curls
10@20
10@25
6@30
4@35 Drop set
4@30
6@25
7@20

Seated Dumbbell Press
10@20
9@25
5@30
2@30 Drop set
4@25
4@20

Triceps Extensions
10@10
8@15
2@20
2@20 Drop set
5@15
6@10
8@5

Workout November 12, 2020

Dumbbell Deadlifts
10@20
10@25
10@30
10@35
10@40
10@45
10@50

Dumbbell Squats
10@20
10@25
10@30
10@35
10@40

Ran out of time for drop sets. Maybe ramp-up too slow.

Workout November 10, 2020

Incline Dumbbell Press
10@20
10@25
10@30
5@35 Drop set
5@30
6@25
6@20

Bent Over Rows
10@20
10@25
10@30
10@35

Dumbbell Press
10@20
10@25
10@30
7@35 Drop set
5@30
8@25
9@20

Pullovers
10@20
10@25
20@30

Pull Ups
5 assisted
10 assisted
7
7

Workout November 30, 2020

Dumbbell Curls
10@10
10@15
10@20

Contentration Curls
10@25
7@30 Drop set
6@25
6@20
9@15

Seated Dumbbell Press
10@15
10@20
9@25
7@30 Drop set
5@25
6@20
6@15

Seated Triceps Extension
10@10
10@15
2@20
2@20 Drop set
5@15
7@10
14@5

Push Ups
10
12
10
9
8

Air Squats
10
20
30
30
28

Workout December 1, 2020

One Arm Dumbbell Row
10@10
10@15
10@20
10@25
10@30 Sharp pain in left elbow. Stopping

Standing Calf Raises
20
20
20
20

Plank
2m20s

Workout December 2, 2020

Dumbbell Deadlift
5@20
5@25
5@30
5@35
5@40
5@45
15@50 Drop set
10@45
10@40
10@35
10@30

Workout December 3, 2020

Concentration Curls
5@20
5@25
5@30
3@35
3@40
3@40 Drop set
3@35
4@30
5@25
8@20
10@15
16@10

Seated Triceps Extension
15@10
8@15
10@15
2@20
3@20 Drop set
7@15
6@10
7@5

Workout December 4, 2020

Ring Push Ups
5
10
10
8
10

Ring Rows
5
10
15
11
10

Workout December 5, 2020

Seated Dumbbell Press
5@15
10@20
8@25
6@30 Drop set
5@25
5@20
8@15
8@10

Workout December 7, 2020

Dumbbell Deadlift

8@20
8@25
8@30
8@35
8@40
10@45
10@50
10@50
10@50
10@50 Drop set
12@45 Grip (wrist flexor) fails before anything else
15@40
15@35
15@30

Workout December 8, 2020

Pull Up Negatives
10
10

L-Sit Pull Ups
5
5
4

Concentration Curls
7@30
9@25
10@20
10@20
14@20
20@20
15@20
10@20

Seated Triceps Extensions
15@10
10@15
10@15
10@15
8@15
2@20 Drop set
8@15
6@10
6@5

Workout December 9, 2020

Dumbbell Press
8@20
8@25
8@35
8@35
8@35 Drop set
6@30
6@25
8@20
12@15

Incline Dumbbell Press

Dumbbell Press
8@15
8@20
8@25

Workout December 10, 2020

Reverse Wrist Curls
10@10
10@10
10@10
10@10
8@10
8@10
8@10
8@10
7@10
6@10
6@10
6@10

Standing Calf Raises
10@bodyweight
12@bodyweight
20@bodyweight
20@bodyweight

Leg Raises
10
10
10
10

Workout December 13, 2020

Pull Ups
5
5
5

Air Squats
20
20
20

Workout December 14, 2020

Push Ups
5
10
10

Workout December 15, 2020

Lateral Raise
10@10
10@10
10@10
7@15
10@10

Ring Rows
10
10
10
10

Dumbbell Curls
10@15
10@15
8@20

Concentration Curls
15@25
7@30 Drop set
7@25
7@20

Triceps Kickbacks
10@10
6@15
7@15
5@20 Drop set
5@15
10@10

Arnold Press
10@15
10@20
7@25 Drop set
5@20
7@15