LD’s Log

My routine is so outa whack, I didn’t work out yesterday so
today I just sorta combined Upper Legs with Chest in an
abreviated but intense workout. No cardio over the weekend
like I’d planned, so that’s not good.

1) Hack Squat (6 sets):
1×15x180# 1×15x270# 1×15x360# 1×15x450# 1×8x540# 1×10x540#

2) Leg Extensions (5 sets):
1×12x90# 1×12x135# 3×8x180#

3) Smith-Mach. Incline Bench Press (6 sets):
1×10x115# 1×8x135# 1×6x155# 1×8x165# 1×6x185# 1×4x205#

4) Smith-Mach. Flat Bench Press (4 sets):
1×6x165# 1×8x185# 1×6x205# 1×4x215#

Gotta love that Smith-Machine! It’ll always perk up your ego! LOL

Normally I do Shoulders & Traps on Thursdays but this week has
been pretty mixed up as you could tell if you’ve read my entries. LOL
Needless to say I had an awesome workout which lasted quite
a long time because I really wasn’t in any hurry.

WARNING!! Don’t read this if you’re not EASILY impressed!
Because I kicked butt this morning and I’m not afraid to boast about it! LOL
1) Kneeling Smith-Mach. BB Mil. Press:
4×6x135# 1×12x115#
(Similar to standing Mil. Press except on your knees)
2) Incline Read Delts(Side & Front Raise Supersets):
1×8x20# 4×8x25# (Lay face-down on Incline Bench)
3) Seated DB Lateral Raise(Alternating):
3×6x25# 1×8x20#
4) Smith-Mach. BB Shrug:
1×10x225# 2×8x275# 2×6x300# (Oh yeah baby!!)
5) Smith-Mach. Upright Row:
1×8x85# 1×8x95# 2×8x100#

Can you say "AWESOME WORKOUT"?!!
Hey, you were warned!

I even managed to work in a Superset of Forearms with my
EZ Bar Curls. Standing DB wrist curls where you curl in then out
for each rep … a real forearm burner!

1) Straight Bar Curl:
1×4x95# 2×4x100# 1×5x90# 1×6x85#
2) Close-Hand Bench Press:
1×8x115# 1×6x135# 1×4x155# 1×8x135#
3) DB Hammer Curl:
1×6x40# 2×4x45# 1×8x35#
4) EZ Bar SkullCrusher:
1×8x65# 1×8x75# 2×8x80#
5) EZ Bar Curl/DB Wrist Curl Superset:
3×10x75#/45#
6) V-Bar Cable Press Down:
1×10x110# 1×10x120# 1×10x130# 1×15x100#

Afterwards I measured both biceps and flexed they measured 15 1/2" not real impressive but I’m still growing!! LOL

This site was so busy last night that I couldn’t post the results of my 3rd. workout.

I didn’t run sprints in my Xvest and I didn’t jog for distance either.
Instead, I wiped the cobwebs off my Eliptical Trainer and did 50 minutes
while I watched "The Closer".
Not what I had in mind but it’ll do!
PUNISHMENT OVER! LOL

As mentioned in my early post, I’m doing two weight workouts and one cardio workout today to make up for the past few days of being lazy and eating crap!

Workout #2 … DONE!
Incline DB Bench Press: 1×8x50# 1×6x60# 1×8x60#
Flat DB Bench Press: 1×8x50# 1×7x60# 1×8x65#
Seated Cable Row: 1×8x130# 1×8x140# 2×6x150#
Body DIPS: 3×10xBW
Hammer Strength Iso-Lat Low Row: 1×8x70#ea. 1×6x90#ea. 1×6x100#ea.

Later this evening … I’ll either jog for distance/time or I might trying sprints wearing the 20# Xvest.

After being a couch potato all week and eating everything that’s not legal I’ve decided it’s time to get back in the grove and have a "Punishment" day.
So today I’m planning on 2 weight training sessions and hopefully 1 cardio session.
Here’s the plan:
1) Morning FB Workout using machines: Higher Reps, lower weights
2) Afternoon Chest & Back using Free weights: Heavy, Low reps
3) Evening Run …. distance or sprints TBD.

Workout #1 … DONE!!
It was more of a LEGS/CHEST/BACK workout instead of a Full Body Workout. I got paged which probably saved my life cause I was die’n!!

Seated Leg Press: 1×10x215# 1×15x235# 1×15x255# 1×15x275
Seated Leg Curl: 1×15x105# 2×15x120#
Leg Extensions: 1×15x70# 2×15x85#
Standing Calf Raise: 1×20x195# 2×20x215#
Incline Chest Press: 1×15x75# 2×12x87.5#
Cybex Seated Row: 1×15x80# 2×15x90#
Wide Grip Lat Pull Down: 3×12x75#

All exercises done on machines: Life Fitness, Cybex, and Magnum Fitness Systems
Total workout time: 45 minutes …. meaning … Almost NO rest between sets!

I took Monday and today off from exercising and I really played havoc with my eating! Yesterday was planned, relatives in town that I enjoyed taking up to Cripple Creek and watching them gamble a bit. Today however, was just plain laziness, lack of motivation, and a huge craving to eat anything that wasn’t  "legal" … needless to say I’d better kick this thing in the butt and get MY butt in gear tomorrow!

Ok, I’m done beating myself up now. LOL

19 minute 30 second Pikes Peak Greenway Trail (rolling hills - Not sure of distance) run to the turn-around point, no walking … then the return run with a little walking …. all together, 41 minutes 31 seconds …. all with my 20# Vest on!! Whoohooo! Maybe that burned up some of the "Licorice" calories I ingested last night! LOL

Hope everyone is having a great weekend!!

I tried to go for a little lower weight and higher reps but on some exercises (ie. EZ Bar Curls) I couldn’t help myself. LOL

1) Straight Bar Curl: 1×10x65# 2×8x75# 1×10x65#
2) V-Bar Cable Press Down: 1×12x120# 2×10x130# 1×10x120#
3) DB Hammer Curl: 1×10x30# 1×8x40# 1×6x40# 1×10x30#
4) Close-Hand Bench Press: 1×10x115# 2×10x125# 1×10x115#
5) EZ Bar Curl: 1×10x75# 1×6x85# 1×4x85# 1×5x75#

I meant to do ABs this morning too, but by the time I was through with my ARM workout, I was too pooped to work ABs.

My daughter and grandkids took me to the movies today, a late Father’s Day present. I really enjoyed it! I didn’t make it to the gym like I should have afterwards though. Instead I had a small cup of Ben & Jerry’s ice cream and some chocolate kisses. It’s going to be a testing weekend I can tell, but I do plan on hitting the gym in the morning and maybe get in some running or mountain biking on Sunday.