LD’s Log

SHOULDERS
1) Smith Machine Behind-the-neck Press: Multiple Sets/Reps to 145#
2) Seated DB Lateral Raise (Singles): Multiple Sets/Reps to 20#
3) Incline Rear Delt Raise/Front Delt Raise Supersets: Multiple Sets/Reps @ 25#
4) Two-Handed DB Mil. Press to each shoulder: Multiple Sets/Reps to 40#

TRAPS
1) Smith-Machine BB Shrug: Multiple Sets/Reps to 245#
This was the only Trap exercise I did and I didn’t use Hooks!

ABs
1) Two Sets of 10 Sweeps (80 Leg Raises in all)
Sweep: Leg Raise to the left, center, right, center equals one reps!

Heavy Day … I think starting in September I may
do something like chest, back, shoulders, and legs twice
a week for awhile since I’d like to grow and gain some strength.
Maybe one workout heavy/low reps and the second lighter with
higher reps. Thinking about it anyway.

1) BB Squat: Multiple Sets/Reps to 185#
2) Smith-Machine BB Lunge: Multiple Sets/Reps to 135#
3) 45* Leg Press/Calf Press Supersets: Multiple Sets/Reps to 450#
4) Single Leg Extensions: Multiple Sets/Reps to 70#

Today’s workouts consisted of:

AM Cardio: 40 Minutes Eliptical Trainer

Back:
1) Wide Grip Lat Pulldownz; Multiple Sets/Reps to 120#
2) Neutral-Grip Wide Lat Pulldown: Multiple Sets/Reps to 120#
3) Iso-Lat Low Row: Multiple Sets/Reps to 115# each side

Biceps:
1) Standing EZ Bar Curl: Multiple Sets/Reps to 95#
2) Seated DB Hammer Curl: Multiple sets/reps @ 40# & 35#

Evening Cardio: 30 Minutes Eliptical Trainer

After taking the weekend off for recovery, I’m back at it this week!
With only 4 days before I leave for my 40th High School Reunion, I’m
planning to try and get in 2 Cardio sessions a day as well as 1 Weight
session. We’ll see just how motivated and dedicated I really am. LOL

Today’s workout:
AM Cardio: 50 Minutes
1) 30 Minutes Eliptical Machine
2) 20 Minutes Treadmill

Afternoon Weights:
CHEST
1) ISO-Wide Chest Press: Multiple sets/reps to 105# each side
2) ISO-Incline Press: Multiple sets/reps to 70# each side
3) Pec Deck Flye: Mulitple sets/reps to 95#

TRICEPS:
1) Close-Grip Bench Press: Multiple sets/reps to 105#
2) Reverse-Grip Bench Press: Multiple sets/reps to 85#
3) Tricep Cable Pressdowns: Multiple sets/reps to 140#

PM Cardio: 30 Minutes Aggressive Eliptical Trainer

I’m not sure what got in to me today, but I decided to mix it up
a little and just work two body parts. Pecs and Biceps
The catch … 10 sets of 10 reps!! Am I NUTS??

Today’s workout consisted of:
Chest:
1) Incline DB Bench Press: 8×10x45# 2×10x40#
I actually hit failure after rep 8 of set 7 so I dropped
the weights to 40#, winding up doing a total of 98 reps.

Biceps:
1) Standing BB Curl: 10×10x65#
Can you say "PUMPED"?? Great workout!!

If you happen to be reading this, I hope you have a GREAT weekend!!

I tried the Frog Squat Foot positioning on the Leg Press as well
as the Smith-Machine Frog Squat itself for the first time today.
I liked them both enough to incorporate them into my leg
routine on a sometimes basis. Great for variety!

Today’s workout consisted of:
LEGS:
1) BB Squats
2) 45* Leg Press (Frog Squat Position)/Calf Press Supersets
3) Smith-Machine Frog Squats

ABs:
1) Incline Sweeps (bottom rung)
2) Weighted Cable Crunches
3) Incline Situps (Roman Chair)

Another excellent workout! I can tell my shoulders are getting
stronger, although they’re my weakest bodypart for sure.
Today’s workout consisted of:
1) Smith-Machine Behind-the-Neck Military Press
2) DB Lateral Raises
3) Incline DB Rear/Front Delt Raise
4) LifeFitness Lateral Raise Machine
Haven’t had the nerve to use this in a very long time ..
but was able to work up to 2 sets of 10 reps at 40#
so I’m stoked!!
Now if I could just stick to my eating plan …

Whew! I meant to work my back extra hard today … and I did!
Wide-Grip Pulldowns, Heavy DB Rows, Iso-Lat Low Rows, Iso-Lat High Pulldowns.
Then I moved to Traps where I did several sets of Heavy BB Shrugs using my hooks.
That was the only Trap exercise I did.
Then it was EZ Bar Skull Crushers followed by Heavy Cable Pressdowns.

Needless to say, it was an intense workout and I should feel it’s effects soon! Ouch!

Since I haven’t kept up with my Cardio this week and I have only next week to
catch up before my Reunion, I’m thinking maybe of ONLY doing cardio next week …
ok, and maybe some AB work too! LOL

I have to admit that yesterday turned out to be more of a SUNDAE than a Sunday!
Can you say PIG OUT??

Today was better … ATE CLEAN and worked Chest and Biceps.
GREAT workout!!

After waking up and realizing that my legs weren’t sore anymore,
I decided it must be time to work them again. LOL

SuperSets of:
1) Hack Squat/Reverse Hack Squat
2) 45* Leg Press/Calf Press

Followed by a few sets of: Smith-Machine Single Leg Lunges