LD’s Log

I haven’t worked out since last Tueday .. I’ve really been slipping and it’s time to get back to work!

FBWO this morning …. to get things jump-started!

After 3 days off from training, today was a fast DB workout
consisting of two working sets of the Flat Bench (0), slight Incline (1),
More Incline (2), and finally a more ‘Normal’ Incline (3).
Plus 3 sets of DB flyes.

Flat Bench: 12×35#
Incline 1: 12×35#
Incline 2: 12×35#
Incline 3: 12×25#
Flat Bench: 10×40#
Incline 1: 10×40#
Incline 2: 10×40#
Incline 3:  8×40#
Slight Incline (1) DB Flye: 1×10x15#, 1×10x20#, 1×10x25#

1) BB Squat: 1×10x135#, 1×8x155#, 1×8x185#
2) 45* Leg Press: 1×10x270#, 1×10x3600#, 1×8x450#, 1×8x540#
3) Stiff-Leg Dead Lift: 1×10x135#, 1×8x155#, 2×8x185#
4) Single Leg Extensions: 1×10x55#, 1×10x65#, 1×8x75#, 1×8x85#

I was supposed to work Arms today but my "Tennis-Elbow" started
acting up after yesterday’s workout so I decided I need the extra
Leg work instead. Hopefully by tomorrow my arm will feel up to
being worked! Great workout … didn’t push the weights too much
but still got in an excellent workout!!

Shoulders
1) Kneeling Smith-Mach. Mil. Press:
1×8x135, 1×6x140#, 1×6x145

2) Seated DB Lateral Raise:
1×10x15#, 1×8x20#

3) Standing DB Lateral Raise:
3×7x25#

4) Incline Rear Delt/front DB Raise:
3×8x25#

Traps
1) Smith-Mach Standing BB Shrug:
1×8x225#, 1×8x275#, 1×6x325#

2) Smith-Mach Standing BB Row:
1×8x95#, 1×8x115#

Excellant workout considering shoulders are my weakest area and
most painful to work! The gym was having some kind of celebration
or something so I got a free massage!! Whoohooo!!

ABs
1) Incline 4 Point Sweeps: 2 sets of 10 (80 leg raises total!)
2) Roll-Ups: 3 sets of 6 sec. up and 6 sec. back
3) Exercise Ball Jack Knife: 3 sets of 10

CARDIO
1) 20 minutes Eliptical Trainer
2) 10 minutes Treadmill

Abs should be REAL sore later on! LOL

All chest work was performed on ISO Machines due in part to the gym being over crouded, plus it let me push more weight than I can using free weights. Once again I tried to complete 3 heavy,low Rep sets and 3 lighter, higher rep sets on each exercise. Seated Incline Press: 3×6x180#, 3×8x160# Assisted Pullups: 2×12x50#, 1×10x50# Seated Wide Chest Press: 3×6x200#, 2×8x160#, 1×8x140# Seated V-Bar Cable Row: 3×6x150# Seated Wide/Neutral Grip Cable Row: 3×10x90# I was trying to get this workout completed in under an hour however with the much needed rest periods between sets and some chatting with a family member also at the gym, it wound up taking me almost an hour and a half! But it was a great workout … it felt good pushing as much weight as I could manage without worrying about dropping anything. Plus doing the ISO machines is always a good change-up to free weights.

All chest work was performed on ISO Machines due
in part to the gym being over crouded, plus it let
me push more weight than I can using free weights.
Once again I tried to complete 3 heavy,low Rep sets
and 3 lighter, higher rep sets on each exercise.

Seated Incline Press: 3×6x180#, 3×8x160#
Assisted Pullups: 2×12x50#, 1×10x50#
Seated Wide Chest Press: 3×6x200#, 2×8x160#, 1×8x140#
Seated V-Bar Cable Row: 3×6x150#
Seated Wide/Neutral Grip Cable Row: 3×10x90#

I was trying to get this workout completed in under an
hour however with the much needed rest periods between
sets and some chatting with a family member also at the
gym, it wound up taking me almost an hour and a half!
But it was a great workout … it felt good pushing as
much weight as I could manage without worrying about
dropping anything. Plus doing the ISO machines is always
a good change-up to free weights.

Heavy Squats: 2×5x205#, 1×5x215# (ok, heavy for me!)
Hi Rep Squats: 3×12x155#

Heavy Donkey Calf Raise: 3×8x400# (Stack Max)
Hi Rep Donkey Calf Raise: 3×12x320#

Heavy Seated Leg Curls: 3×6x150#

Too many people were using the leg equipment so I did
the best I could with what I could get ahold of. I wanted
to work Shoulders today too, but I was too pooped by
the time I completed my leg workout. Notice I didn’t
do any Hi Rep Seated Leg Curls either. But it was a
good workout for me, for sure!

Weight staying pretty steady .. 163.5LBS. It seems
to fluctuate between about 166 and 163. But my eating
is better even if my cardio isn’t.

I only did the 1 1/2 Rep Routine with the Smith-Squats.
However I had an excellant workout .. considering!

LEGS
1) Smith-Machine Squats
Multiple Sets/Reps to 135# do’n the 1 1/2 Rep Routine!
2) Seated Leg Curls
Multiple sets/Reps to 135#
3) 45* Leg Press
Multiple Sets/Reps to 630# (7 Plate/side - Whoohoo)

SHOULDERS
1) Kneeling Smith-Machine Mil. Press
Multiple Sets/Reps to 135#
2) Seated One-Arm DB Lat. Raise
1×6x15#, 2×6x20#
3) Lying Deltoid/Front DB Raise
1×8x20#, 2×8x25#
4) Standing DB Lat. Raise
3×6x25#

I’m so weak in the shoulders that I need to work them
twice a week I think. Maybe that’ll bring them up.
Something to think about.

I had a great workout today. It wa challenging but I made it through!
I’m went back on the "Sauce" today also (Sauce = VasoExplode) after 2 weeks off.
I’ve denoted which exercises I used the 1 1/2 Rep Routine
with by an *

BACK
1) Assisted Pullups *
Multiple Sets/Reps to +20 (Rep Range limited to 6 or less)
2) Wide/Neutral Grip Pull Downs *
Multiple sets/Reps to 140#
3) DB Row
Multiple Sets/Reps to 70#

TRAPS
1) Smith-Machine BB Shrug
Multiple Sets/Reps to 225#

BICEPS
1) Standing BB Curl
Multiple Sets/Reps from 65# to 95# and back
2) Standing DB Hammer Curl
1×6x30#, 2×6x35#
3) EZ Bar Preacher Curl
1×8x45#, 1×3x75#, 1×4x65#, 1×5x55#, 1×7x45#