LD’s Log

Just a 30 minute bike ride over a rolling hill course that had it’s moments.

My eating today wasn’t on track, that’s for sure.

I did get in some light cardio this morning, both riding my bike to the gym and on the treadmill. Then after work, I spent 25 minutes running trails with my 20# vest on in Garden of the Gods.

Tonight was supposed to be Shoulders and Triceps …. I’ll have to find a way to catch up again I suppose. Or just call it a week and start fresh on Monday. Now there’s an idea! LOL

BACK & TRAPS:
1) Bent Over BB Row:  1×6x145# 2×6x155# 1×6x145
2) Close Grip Pull Down: 1×8x120# 2×6x130# 1×6x120#
3) Assisted Pull-Ups:  1×8x50# 1×6x40# 1×6x30# 1X5X20# 1X4-UnAssisted
4) DB Rows:    3×6x70#   1×8x70#
5) BB Shrug:    3×6x225# (Hooks)

CHEST & FOREARMS:
1) Incline Bench Press:  1×6x125# 1×4x125# 1×5x125 1×6x115#
2) Flat Bench Press:      1×6x135# 1×5x145# 1×4x145# 1×8x125#
3) Decline Bench Press: 1×6x135# 2×6x155# 1×6x145#
4) BB Wrist Curl: 1×10x65# 1×8x75# 1×6x75#
5) Standing DB Wrist Curl:   1×10x40# 2×8x45# 1×10x45#

Took awhile to get my motors running, but I wound up having a good workout. I’d like to be a LOT stronger, but I work hard and that’s what it takes!

Since I missed Monday night’s LEG workout, I decided to get to the gym this afternoon to make up for it.

LEGS:
1) BB Squat: 1×6x185# 1×4x205# 1×4x215# 1×5x215#
2) Hamstring Curl: 2×6x135# 1×4x135#
3) Standing Calf Raise: 1×8x255# 1×8x275# 1×8x295#
4) 45* Leg Press: 1×8x450# 1×10x450# 1×10x500#

Great LEG workout and since I didn’t make it back to the gym, my workouts are pushed out a day. So Today (Wednesday) will be Chest and Forearms. Cardio is still missing from my schedule this week it seems.

Rode the bike to the gym (ok, it’s THAT far)
30 Min. Treadmill, Random Hills L3 Speed 4.5
Rode the bike back home (I think uphill both ways! LOL)

I was supposed to work LEGS tonight, however I was also supposed to work, so I opted to work … plus I was tired and didn’t really want to go to the gym.

I wound up buying a Mountain Bike last (Specialized) night and then putting in about 7 miles worth of learning how to ride a bicycle again. LOL All pavement but around here the trails are abundant .. I just have to learn where they all are! So I definately had a day full of Cardio, not to mention the spending spree! Today is the Tejon Street Bike Fest downtown and of course I’ll be riding the HD over. Even though I’m trying to sell it, it’s still my favorite mode of transporation! This will be my first time attending since I’m usually out of town or don’t hear about the rally until afterwards. http://www.psnnewsletter.com/newsletters/12581_2007_6_24_0_40_53.html

Now get this … I weighted in first thing this morning after getting out of bed and I weighed 166.0 with a BF of 17.4% according to my Omron. Then I took a shower and weighed again. This time I weighed 164.5 with a BF of 16.8% So I’m giving up measuring my BF percentage, never trusted it anyway. The 164.5lbs is closer to being correct as I weighed myself yesterday at the gym and that’s what their scales said. I would have thought I’d have dropped some weight after the cardio sessions this week. Especially yesterday!! Oh well, the struggle continues!

Hope everyone is having a GREAT weekend!

90 Minutes of "Gardening"
  60 minutes of Interval Trail Running
  30 minutes of Power Walking on blacktop back to
  the parking lot.

What an awesome and invigorating morning! Not to mention the gigantic boost in self esteme at being able to do some major Trail Running in Garden of the Gods! The one time I checked my Heart Rate Monitor all it displayed was "OMG". HAHAHA

Protein/Carb Slam Shake and now it’s it time for …
THE HOT TUB!! Oh Yea!

Weights
1) Lat Pulldowns -         1×10x90# 1×10x100# 1×10x110#
2) Seated Cable Row -   1×12x100# 1×10x110# 1×10x120#
3) V-Bar Lat Pulldown - 1×10x110# 1×8x120# 1×5x130#
3) 1-Arm DB Row -       1×10x55# 1×8x65# 1×6x70#
4) T-Bar Row -             1×10x45# 1×10x55# 1×8x65#

No cardio today … my pre-workout meal was lacking in carbs therefore I didn’t really have any energy for my weights tonight. I managed to get through it but it was a struggle and not real impressive, even for me.

Weights
1) BB Incline Bench - 1×6x115# 2×4x135# 1×12x85#
2) BB Bench - 1×6x135# 1×4x155# 1×4x160#
3) BB Decline Bench - 1×6x135# 1×5x155# 1×6x165#
3) Pec Deck Flye - 1×15x75# 1×15x80# 1×15x90# 1×12x95#

Cardio - 20lb Xvest - 35 minutes
Medium Power walk, two laps (maybe 1.5 miles) then two uphill sprints to end the session. Recording included!