Former Fat Guy Blog » dumbbell exercises

I’m officially MORE than frustrated!!!

Jessie — Sat, 22 Sep 2007 00:00:16 +0000

I think I’m in a rut….a SERIOUS RUT!!!!!!!!!!!!!!!!!!

I’ve been working my fucking ass off in the gym for two weeks. Five days a week, each session lasting just over 2 hours. I have upped my cardio intensity AND length of time.
I have nothing to show for it…AGAIN!!!!

I started the week at 246.5lbs and ended the week at exactly the same number. I have yet to have my body fat tested though, so maybe the numbers will have dropped significantly there or something…
What the fuck is going on here?
It’s pissing me off…

I would really like to blame my lack of success on my diet, but alas I can not. I have been 100% clean with it. When I say 100% clean, I actually mean 100% clean. There were no cheat meals, no extras, no slip ups!!!
Perhaps I am not allowing enough variation with my diet? Maybe my body is telling me to switch up my food for a bit?
I got lazy and just ate exactly what I did last week…

Hey wait a sec….that was the week I didn’t lose either..
hmmmm

MAYBE IT IS MY DIET!!!!!!!!

I don’t get it…I truely don’t. I was on a roll there for a while, dropping 21 pounds in 5 weeks and then an extra 2.5lbs the week after…the week I ate like shit and barely made it to the gym…
*shakes head*

I’m starting to think this little competition I have going has completely jinxed me. Looks like Israel might have it in the bag.

UGH!!!

The Tastey Part

Day One
Meal 1: Egg Whites and Red River Cereal
Meal 2: Chicken Breast and Brown Rice
Meal 3: Chick Peas and a large Green Salad with Udo’S Oil
Meal 4: Hard boiled Egg Whites and Cucumbers
Meal 5: Chicken Breast and Asparagus with Udo’S Oil

Day Two
Meal 1: Protein Shake
Meal 2: Tuna (no mayo) and Whole Grain Bread with Udo’S Oil
Meal 3: Egg Whites and Red River Cereal
Meal 4: Egg Whites and Red River Cereal
Meal 5: Chicken Breast, Salsa and Whole Wheat Pasta with Udo’S Oil

Day Three
Meal 1: Egg White Omlette with Asparagus
Meal 2: Protein Shake
Meal 3: Lean Steak and Potato with Udo’S Oil
Meal 4: Chick Peas and Large Green Salad
Meal 5: Chicken Breast with Garden Salad(no dressing) with Udo’S Oil

Day Four
Meal 1: Egg Whites with Red Pepper and Red River Cereal
Meal 2: Almonds and Yogurt
Meal 3:Chicken Breast, Salsa and Brown Rice withUdo’S Oil
Meal 4: Rye Bread and Almond Butter
Meal 5: Chicken Breast and Broccoli with Udo’S Oil

Day Five
Meal 1: Egg whites and Red River Cereal
Meal 2: Turkey Breast and Sweet Potato with Udo’S Oil
Meal 3: Turkey Breast and Broccoli
Meal 4: Egg White Omlette with a bunch of Grapes
Meal 5: Chicken Breast and large Green Salad with Udo’S Oil

The Sweaty Part
I have begun Phase one of “The Fat Burning Stage”, part of the FitChic workout plan, designed by Scott Tousignant.

Day One: Chest and Back (Super Sets)
*45 minutes of Eliptical(A pre designed interval program)

Dumbell Bench Press: 15lbs- 1 set of 10
Assisted Chin Ups: 45lbs- 1 set of 10
Rest 90 seconds-Stretch
Dumbell Bench Press: 20lbs- 2 set of 8
Assisted Chin Ups: 45lbs- 2 set of 8
Rest 90 seconds-Stretch
Decline Dumbell Chest Press:20lbs- 1 set of 10
Seated Row:65lbs- 1 set of 10
Rest 90 seconds-Stretch
Decline Dumbell Chest Press:20lbs- 2 sets of 8
Seated Row:65lbs- 2 sets of 8
Rest 90 seconds-Stretch
Dumbell Fly’s:15lbs- 1 set of 10
Dumbell Row: 20lbs- 1 set of 10
Rest 90 seconds- Stretch
Dumbell Fly’s:15lbs- 2 sets of 8
Dumbell Row:20lbs- 2 sets of 8

*35 minutes of Eliptical (A pre designed interval program)

Day Two: Legs and Calves (Super Sets)
*45 minutes of Cybex Arc Trainer(A pre designed interval program, Level 4)

Squats: 15lbs- 1 set of 10
Standing Calf Raises:20lbs- 1 set of 10
Rest 90 seconds-Stretch
Squats:15lbs- 2 sets of 8
Standing Calf Raises:20lbs- 2 sets of 8
Rest 90 seconds-Stretch
Forward Lunge: 15lbs- 1 set of 10
Seated Calf Raises: 25lbs- 1 set of 10
Rest 90 seconds-Stretch
Forward Lunge:15lbs- 2 sets of 8
Seated Calf Raises: 25lbs- 2 sets of 8
Rest 90 seconds-Stretch
Leg Extension: 45lbs- 1 set of 10
Leg Curl: 70lbs- 1 set of 10
Rest 90 seconds-Stretch
Leg Extension:45lbs- 2 sets of 8
Leg Curl: 70lbs- 2 sets of 8

*35 minutes of Cybex Arc Trainer(A pre designed interval program, Level 4)

Day Three: Cardio Only
*15 minutes of Eliptical
This was actually an intense 15 minutes…30 seconds seems like forever when you are pushing it to your max

Day Four : Shoulders and Abs (Super Sets)
*45 minutes of Cybex Arc Trainer (A pre designed interval program, Level 5)

Dumbell Shoulder Press: 45lbs- 1 set of 10
Stability Ball Sit Ups: No Weight- 1 set of 10
Rest 90 seconds-Stretch
Dumbell Shoulder Press: 45lbs- 2 sets of 8
Stability Ball Sit Ups: No Weight- 2 sets of 8
Rest 90 seconds-Stretch
Lateral Raises: 15lbs- 1 set of 10
Hanging Knee Raises: No Weight- 1 set of 10
Rest 90 seconds-Stretch
Lateral Raises: 15lbs- 2 sets of 8
Hanging Knee Raises: No Weight- 2 sets of 8
Rest 90 seconds-Stretch
Shrugs: 20lbs- 1 set of 10
Cable Crunches: 45lbs- 1 set of 10
Rest 90 seconds-Stretch
Shrugs: 20lbs- 2 sets of 8
Cable Crunches:45lbs- 2 sets of 8

*35 minutes of Cybex Arc Trainer (A pre designed interval program, Level 5)

Day Five:Biceps and Triceps (Super Sets)
*45 minutes of Cybex Arc Trainer (A pre designed interval program, Level 5)
Rested for 10 minutes

Barbell Biceps Curl: 25lbs- 1 set of 10
Lying Triceps Extension:20lbs- 1 sets of 10
Rest 90 seconds-Stretch
Barbell Biceps Curl: 25lbs- 2 sets of 8
Lying Triceps Extension:20lbs- 2 sets of 8
Rest 90 seconds-Stretch
Preacher Curl: 25lbs- 1 set of 10
Assisted Dips:45lbs- 1 sets of 10
Rest 90 seconds-Stretch
Preacher Curl: 25lbs- 2 sets of 8
Assisted Dips:45lbs- 2 sets of 8
Rest 90 seconds-Stretch
Hammer Curl: 30lbs- 1 set of 10
Rope Triceps Press Down:40lbs- 1 set of 10
Rest 90 seconds- Stretch
Hammer Curl: 30lbs- 2 sets of 8
Rope Triceps Press Down:40lbs- 2 sets of 8

I noticed that this program focuses mainly on free weights. Excellent for those that are looking to work out at home. I also noticed that I am not able to lift as heavy using the free weights opposed to the machines. Not quite sure why that is.

Lets ALL cross our fingers for next weeks weigh in!!!

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Swiss Ball Exercise Russian Twists

Rob — Tue, 07 Aug 2007 11:15:43 +0000

Swiss ball Exercises are a fantastic way to improve core strength while you’re doing what you would normally do anyway. By using dumbbells as free weights, and choosing the Swiss ball instead of a bench or chair, you activate more muscles as you exercise. Activating more muscle burns more fat while having a stronger core improves posture and makes you look better. Always use a Swiss ball when you’re doing your dumbbell exercises.

Swiss Ball Exercise Russian Twists

This is a rotational exercise that involves core stability and puts emphasis on the obliques. Your obliques are the muscles on the outsides of your abdominal wall. They allow you to twist and turn. The exercise shown and described below may seem simple at first, but once you get on the ball and begin, you might have another thought about it.

Begin with no weight at all until you become efficient at the movement, then slowly begin to add weight. You may use a small plate or even a single dumbbell for this exercise. Remember, begin first, then increase the resistance with weight.

Move into position by rolling out on the ball so that your shoulders and head are one the ball and you have a parallel line from your head to your knees. Your knees should be bent at 90 degrees. Keep your bum up by engaging your core – your abdominals and lower back. Clasp your hands together in front of you

Twist your body to one side until you are up on one shoulder, keeping your hips in line.

Using your obliques, twist your body back to the beginning position and then continue over to the other side, then back to the beginning position. This is one repetition.

You may notice that your legs move into a slightly strange position. This is normal. After a few repetitions of it, you’ll get used to it.

Your focus will be on keeping your abdominals and lower back engaged. You will need to do this to remain stable. After a few repetitions, you may notice that the Swiss ball is in a different position from where you started (ie: it walked a foot to the left or right). This is normal.

Do 10 to 15 repetitions

Rest 60 seconds

Roll out and begin again for a second set

Congratulations, you’ve worked your core, activated more muscles and are burning more fat. This Swiss ball exercise Russian Twist is a great tool for creating the physique you desire. Photo credit: C.H.E.K Institute

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Swiss Ball Exercise Dumbbell Bench Press

Rob — Wed, 01 Aug 2007 23:44:51 +0000

Swiss ball Dumbbell Exercises are a fantastic way to improve core strength while you’re doing what you would normally do anyway. By using dumbbells as free weights, and choosing the Swiss ball instead of a traditional bench, you activate more muscles as you do your weight training. Activating more muscle should burn more fat. Having a stronger core improves posture and just makes you look better. Always use a Swiss ball when you’re doing your dumbbell exercises.

The Swiss Ball Dumbbell Bench Press

Begin by selecting your dumbbells from the rack. Roll out into the starting position tightening or activating your abdominals and lower back so that you have a parallel line from your knees to your head. Together, your abdominals and lower back make up your core.

Your shoulders, head and neck should be on the Swiss ball, while your lower back and the rest of your body is being held in position by your core strength alone.

Lower the dumbbells down to your chest and then slowly press them back up.

You will have to engage your core to keep yourself stable.

Concentrate on tightening your core, not necessarily on the dumbbells. You may have to begin with a lighter weight to be able to do this for the first time. Your body will want to sway off the ball, and to counter this, you have to engage the core muscles. Keep your bum up and make sure you keep a straight line from the head to the knees.

Do 10 reps, no more.

If you get to 10 repetitions and you find that you can do more, keep going, but note that the ideal number is 10, so make a note of that in your exercise log and increase the weight just slightly to bring the number down to 10.

Do 2 Sets of 10 Repetitions with a 60 second rest in between and you’re done.

Caution: At any time, if anything goes wrong and you lose your stability, drop the weights. Use a spotter if required.

Dumbbell Exercises done on a Swiss Ball are very effective at creating the lean physique and tight core that you desire.

Swiss Ball Photo’s used with permission by Muscle and Strength

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