Side Bends. LOL, not legs, actually waist, I just thought I would throw them in just because. Bad idea?

I'm always afraid this will build up too much width in my waist. I like my waist narrow, so I don't do them.

Wednesday
 

Abs
Stretches
SHOULDERS


Dumbbell Shoulder Press 15# dumbbells
Dumbbell One Arm Lateral Raise 5# DB

CHEST


Dumbbell Fly 10# DB
Dumbbell Bench Press 15# DB

TRICEPS

Tricep Extensions 15# DB
Dumbbell Kickback 15# DB
I took another picture but threw it away because nothing improved but this part: http://www.exrx.net/Muscles/PectoralisClavicular.html and little increase in my biceps. I now weigh 132 and I feel fat, my tummy is real pudgy, I know I have been eating too many carbs and that is why I gained those 4 pounds and it has nothing to do with the lifting, I have no will power. Sorry for being depressing but lately I can't help it.

I also wanted to mention that this:

Looks like it would hit the same area - but it will take twice as long.

I just do the first one - imagine you are pouring two really full pots of tea. Once you get it, it's actually no big deal. But do whichever one feels comfortable.

Thanks built, I never thought about it taking longer. Guess I need to just go get a mirror to get the right form.

Like I said, pots of tea. This isn't a mass-monster exercise - I'm pretty strong, and I still only use the 12s. It's a good movement to warm up the shoulder for heavier work, such as arnies or military press.

I like it supersetted with Arnies, too, and I'll drop it down to 10 when I do that.

With this one even more than other movements, form is king. Don't try to go too heavy, and don't swing. It's a controlled movement in both directions, and I really work the negatives on it.

Stand leaning forward a bit.
Lead with the outside of the arm, tilting the weights forward a bit. Elbows slightly higher than the wrists, wrists STRAIGHT and inline with your fists and arms.

Monday
 

Abs warmup
Stretches

BACK
Dumbbell Bent Over Row 15# (5 sets of 5)
Dumbbell Pullover 15# (5 sets of 5)
Shrug 15# dumbbells (5 sets of 5)

BICEPS:
Dumbbell Curl 15# (5 sets of 5)
Concentration Curl 15# (5 sets of 5)
Dumbbell Hammer Curl 15# (only got in 3 sets of 5 on this)

End with more stretches

Took about 45 min. total

Tuesday
 

10 min. Pilates
2 hour walk

Wednesday
 

I did legs tonight cause my arm were a bit sore.

abs
stretches

LOWER BODY


Squat 20lb. barbell
Dumbbell Split Squat 15# dumbbells
Dumbbell Straight Leg Deadlift 15# dumbbells
Standing Leg Calf Raise 15# dumbbells


Hey Built, I know you are probably reading this so anyway, did you ever feel like giving up in the beginning? Sometimes I wonder why I try, I mean a 20 lb. squat who am I kidding, I rarely get in 3 times a week. I just don't think I am ever going to get anywhere. I went to bodybuilding.com to look for some motivational reading and most of the articles are talking about while working out like how to get yourself to finish that last set. Guess I need to rethink who and what I am doing all this for. Got any good reads?

Thursday
 

20 min. Pilates video
2 hour walk

Friday
 

Abs and stretches

SHOULDERS


Dumbbell Shoulder Press
Dumbbell One Arm Lateral Raise

CHEST


Dumbbell Fly
Dumbbell Bench Press

TRICEPS

Tricep Extensions
Dumbbell Kickback

Tonight I did my workout right after work about 40 min. after a half a peach and I had alot more strength than when I do it 1.5 hours after a full supper.

Monday
 

Abs warmup
Stretches

BACK
Dumbbell Bent Over Row 15# (3 sets of 8)
Dumbbell Pullover 15# (3 sets of 8)
Shrug 15# dumbbells (3 sets of 8)

BICEPS:
Dumbbell Curl 15# (3 sets of 8)
Concentration Curl 15# (3 sets of 8)
Dumbbell Hammer Curl 15# (3 sets of 8)

End with more stretches

Tuesday
 

2 hour walk.

Wednesday
 

Abs and stretches

SHOULDERS


Dumbbell Shoulder Press
Dumbbell One Arm Lateral Raise

CHEST


Dumbbell Fly
Dumbbell Bench Press

TRICEPS

Tricep Extensions
Dumbbell Kickback