Responsibility 199, what is it?

Responsibility 199 is a belief; I believe that to be healthy and to increase my longevity I need to weigh 199 pounds or less...
Responsibility 199 is a need; I need to reduce my weight, reduce my percentage of body fat, and the elevated threat of disease my present condition presents...
Responsibility 199 is a mission; I recognize that achieving 199 will be a challenge, perhaps the hardest I have ever undertaken...
Responsibility 199 is a commitment; I acknowledge that I must commit to action, commit to change, commit to myself and those I love to achieve this mission, to increase my longevity...
Responsibility 199 is ME.

Saturday, May 29, 2010

Day 42 - Scallops & Dumbbells

Welcome to the weekend Bloggers, a holiday weekend at that!

Scallops anyone? There on the left you see last night's dinner, bacon-wrapped scallops hit with some mesquite seasoning; these came off the grill 5 seconds after I took that pic. Accompanying them were some fresh green beans lightly sauteed in garlic - Oh my it was good!

Ok, enough food chat. Let's talk exercise shall we? My dumbbell routine has been on my mind so I thought I'd share it below. For all of these exercises I do 3 sets of 12 reps; except the 10th exercise which is a repeat of the 1st but for the 10th exercise I do 7 sets of differing reps; 6, 9, 12, 15, 12, 9, 6. Why do I do that for exercise 10? Really I don't know if it is wise or not, but it seemed to make sense when I cooked it up as a means to give the arms some added attention. Probably a guy-thing. My dumbbells range from 5 to 50 pounds. Currently I use from 10 to 25 pounds depending on the exercise and muscles involved.

1-Seated Concentration Curl

2-Lateral Raises

3-Two-Arms Triceps Extension

4-Bench Press

5-Triceps Kickback

6-Lying Fly

7-Shoulder Press

8-Kneeling One Arm Row

9-Straight-Arm Pullover

10-Seated Concentration Curl (again)

Aren't those animated gif's cool? They are them from which I've found to be quite informative. The above dumbbell routine was put together on my own before I found this site. My idea was that it is supposed to strength train a variety of upper body muscle groups in one exercise session. Now having looked a bit more at this site and specifically at the page for Workout Routines for Dumbbell Exercises I wonder if I need to mature my routine a bit. I probably do but I'll need to do some more reading first and of course welcome advice from you.

Any thoughts? Is this routine something a trainer would give a thumbs up to, or, cringe in horror at? Do I need to modify it to do more to target specific muscle groups vs. trying to do them all in one session?

May you have a Magnificent Saturday!

Got any big plans for the holiday weekend?

Responsibility 199 - Gotta Do It!


  1. Looks like a great workout to me, though I'm not a trainer. But, it seems to get at many of the muscle groups. Are you doing any lower body stuff though? You may want to add some wall squats, lunges, etc.

    Also, you can use an exercise ball in place of the bench for most any exercise which ramps up the difficulty and the benefit as well.

    Oh yeah...core...if you are going to continue strength training, you need to bring your abs and back more in the picture. Try to pick another ab and back exercise to integrate with your sets. Perhaps do 3 dumbbell items than a back and ab. You should do those to high fatigue, not for a specific number of reps. Also helps to break up the sets.

  2. great workout Patrick! I workout with a trainer and i LOVE her!! She's a "weight trainer, at 110 pounds she can dead lift 365 lbs. I was there and have the picture to prove it!! Think body builder type.

    I think you should add some chainsaws.. basically, it's like your number 8 but you are raising your arm in a twist, much like if you were starting a lawn mower. Do you know what i mean? I find i have a nice little tricep burn after that and we all know how hard it is to get rid of the "bat wings" as your losing.

    I'll probably begin updating my excercise blog again as THIS time i think im going to start readying myself for the 'strong man, strong woman" competition. Check it out sometime..

    Do you have a lower body workout??

    O yeah something thats also good, but im not crazy about but burns calories like nobodys business and strengthens arms like nobodys business. I do flights of stairs carrying weights.. currently im up to 20 times carrying 20lb bells. up and down counts as 1 time!! I'm guessing about 25 steps.. i'll count next week and tell you for sure..

  3. First of all - that dinner looks absolutely superb!!! *drool*

    What I do (because I'm clueless at making up weight training programs) is meet with my trainer once every six weeks or so he can change up my program and show me how to do any new moves. It's really fun, and that way I don't have to spend $$$ to train with him on a weekly basis!

    Have a wonderful weekend!

  4. Looks like a great dinner and a good workout. Good advice from everyone. I'm guessing your doing leg workouts on a different day? Like Kyle said to add some exercises for the back in there too. Looks like a lot of exercises how long does this routine take ya? I usually don't weight train more than 60-75 mins at a time including core work.

    Lately (past 6 weeks or so) I've went back to combining my legs and arms into one workout. Really it's all a personal choice and changing things up often (about every 3) weeks is key I think so your body doesn't get use to it. I also do floor exercises before or after my weight training routine (about 15 mins worth). This is to focus on the core.

    Sounds like you found a great sight to give you a ton of information though. I'd say if they have workouts already planned I would give them a try. I know for me I worked from a book (Book Of Muscle) because I really didn't know much when I started.

    Good luck with it all looks like you're doing a great job figuring it all out.