LD’s Log

DB Bench Press     10×45#   8×50#   6×55#
DB Mil. Press         10×25#   8×30#   6×35#
Lat Pull Down        10×110#  8×120#  6×130#
Bodyweight Dips    10           8           6
Tricep Pressdown   10×100#  8×110#  6×120# 6×130#
Straight Bar Curl    10×55#   8×65#   6×80#
Tricep Bench Press 10×85#   8×95#   6×105# (Close-Hand)
EZ Bar Preacher     10×65#   8×75#   6×80#  (Close-Grip)

Awesome Final UBWO for this program! Tomorrow is the final LBWO!

Weights
Hack Squat     10×180#  10×270# 10×360#
BB Squat         10×165#  8×185#  6×200#
45* Leg Press  10×360#  8×400#  6×430#
Dead Lift         10×135#  8×155#  5×175#
Leg Extension  10×135#  8×150#  6×180#
Hamstring Curl 10×105#  8×135#  6×150# (Seated)
Calf Raise        10×195#  8×215#  10×235#
No Lunges, AB work, or Cardio today … Shame on me!!

Morning Cardio:
5 Min. Warm-up, Incline incremented to 8.0
25 min. incline 8.0 speed 3.0
 5 min. incline 8.0 speed 3.2

Weights:
BB Bench Press     10×115#  8×125#  6×135#
DB Mil. Press         10×25#   8×30#   6×35#
Assisted Pullup      10×50#   8×40#   6×30#
Bodyweight Dips    10           8          6
Tricep Pressdown   10×100#  8×110#  6×120#
Straight Bar Curl    10×55#    8×65#    6×75#
Tricep Bench Press 10×85#    8×95#    6×100# (Close-Hand)
EZ Bar Preacher     10×55#    8×65#    6×75#  (Close-Grip)
No AB work today!

After 4 days of Weights and 6 days of Cardio I’m needing a day of rest! My weight has dropped from 169.5 to 166.0 this past week and my BF has dropped (if you can believe the Omron) from 17.4% to 17.0%. Not impressive to say the least, but I’ll take it. I ate clean, mostly, this week and didn’t skip a workout! So all in all, I had a great week. Tomorrow begins the 4th and final week of this program’s Growth Phase!

AB Work consisting of:
Incline Leg Raises
Incline Situps
Weighted Cable Crunches

Cardio Consisting of:
A few laps in the pool (followed by the Hot Tub)
35 minute Power Walk CottonWood Creek Park

Felt good, although my legs are trashed! I’m thinking about buying the weighted vest at Walmart for $50. The same vest is about $10 more at the local Sporting Goods Stores. The vest has pockets with slip-in 2# weights that total 20# I think. I’ve been eyeing it for some time now and just need to make up my mind.

Hope everyone has a GREAT Holiday Weekend!

I changed it up a bit today to keep things interesting and because IT’S FRIDAY!

Weights:
BB Squat         10×165#  8×185#  6×200#
45* Leg Press  10×360#  8×400#  6×425#
Dead Lift         10×135#  8×155#  5×175#
Leg Extension  10×135#  8×150#  6×180#
Hamstring Curl 10×75#    8×95#   6×110#
Calf Raise         15×195#  12×215# 10×235#
** No Lungs and No AB work today!

Followed by:

Cardio: 30 minutes Treadmill
Speed Constant @ 3.0
 5 Min. Warm-Up incremental Incline to 10.0
 1 Min. each, Incline of:
 10, 11, 12, 13, 12, 11, 10, 11, 12, 13, 14, 13, 12, 11, 10
 5 Min. Decreasing Incline Cool-Down Speed @ 3.0

I almost didn’t work out today, I was going to put it off until tomorrow … but by this afternoon, I’d changed my mind. Instead I had a GREAT LEG work out along with some demanding cardio!! Sadly my eating was WAY OFF today!

Weights:
DB Bench Press   10×40#   8×45#   6×50#
DB Mil. Press       10×25#   8×30#   5×35#
Assisted PullUp    10×50#   8×40#   6×30#
Tricep Pressdown 10×100# 8×110# 6×120#
Straight Bar Curl  10×55#   8×65#   6×75#
Power Crunches   30×25#   25×30#  20×35#
EZ Bar Preacher   10×55#   8×65#    6×70# (Close Grip)

Followed by:

Cardio: 30 minutes Treadmill
Speed Constant @ 3.0 (Fast Walk)
10 Min. Incline of 10 (Max. Incline is 15)
 5 Min. Incline of 8
 5 Min. Incline of 9
 5 Min. Incline of 10
 5 Min. Incline of 9
 5 Min. Decreasing Incline Cool-Down Speed @ 3.0

Great workout this morning!!

AM Cardio: 30 minutes Treadmill (More aggressive today)
Constant Incline = 10, constant speed 3.0 (Fast Uphill Walking)

Recovery day for weights!

AM Cardio: 30 minutes Treadmill, Random 0-4,2 Incline, L5 Speed 3.5

Weights:
BB Squat          10×155#  8×165#  6×185#
Dead Lift           10×135#  8×145#  6×155#
DB Lunge          10×30#   8×355#  6×40#
Hamstring Curl  10×70#    8×85#    6×100#
Calf Raise         15×195# 12×215# 10×235#
Incline Leg Raise 25 reps  15 reps  15 reps (Middle Rung)

AM Cardio: 30 minutes Treadmill, Random 0-3.5 Incline, L3 Speed 3.5

Weights:
DB Bench Press       10 reps @ 40#   8 reps @ 45#  6 reps  @ 50#
DB Mil. Press           10 reps @ 25#   8 reps @ 30#  6 reps  @ 35#
Assited Pullup         10 reps @ 50#   8 reps @ 40#  6 reps  @ 30#
Tricep Pressdown    10 reps @100#  8 reps @110#  6 reps  @120#
Straight Bar Curl     10 reps @ 55#   8 reps @ 65#  6 reps  @ 75#
CG EZ Bar Preacher   8 reps @ 45#   6 reps @ 65#  10 reps @ 55#
Roman Chair Situps  25 reps           20 reps            15 reps

Started this week: 169.5lbs, 17.4%BF

Excellant first day of the Growth Phase!!