LD’s Log

ARMS
1) EZ Bar Curl: 1×15x65#, 2×15x70#
2) EZ Bar Skull Crusher/Close-Grip Press: 1×15x55#, 1×15x60#, 1×15x65# 3) Incline DB Curl: 3×15x20# (Went light due to L/Forarms)
4) Cable Tricep Pressdown: 1×15x100#, 1×15x110#, 1×15x100#

ABS
1) Incline Sweeps: 1×10 (4 point)
2) Roman Chair Situps: 2×10

No Cardio Tonight

LEGS
1) Mach. Leg Press: 1×15x175#, 1×15x215#, 1×15x255#
2) Mach. Leg Extensions: 3×15x100 (Supersetted with..)
3) Seated Hamstring Curls: 1×15x105#, 2×15x120#
4) Standing Calf Raise: 1×18x215#, 1×18x235#, 1×15x255#

CHEST
1) Incline Press: 3×15x50# (Supersetted with ..)
2) Seated Chest Press: 1×15x50#, 1×10x60#, 1×15x50#

CARDIO
30 Min. Eliptical Trainer

1 hour of Cardio:
40 min. Eliptical Trainer - Random everything
20 min. Treadmill - Random everything, inc. Running!

Then tonight while watching the Rockies get slaugtered,
I ate a whole dang can of Chocolate Toffee Bits that I’d
purchased from the Girl Scouts … That’s right
THE WHOLE CAN!!

Today is makeup day for missing my workout yesterday.
Because I’m also short on time today, I worked mostly
machines and there was no cardio session.
Chest
1) Chest Press: 1×15x60#, 1×10x70#, 1×5x60#, 1×15x66#
2) Incline Press: 3×15x62.5#
The chest press & Incline Press were done as Supersets.

Back
1) Lat Pulldowns: 2×15x90#, 1×8x100#, 1×8x90#
2) Seated Cable Rows: 2×15x80#, 1×15x90#

Shoulders
1)Machine Mil. Press: 3×16x50#

Abs
1) Flat Sweeps: 1 set of 10 (4point)
2) Planks: 1 for 33 sec. 1 for 30 sec.

NO cardio tonight

1 hour of Cardio to be exact!
40 minutes Eliptical Trainer
Random Incline, Interval Speeds! Kicked some butt!
18 minutes Treadmill Jog
Random Hills (Level 5) Interval Speeds! Kicks more butt!
I was shooting for a 20 minute run but I accidentally hit
the dang "Stop" button …. Ticked me off!
2 minutes Power Walk Incline 10, Speed = 3.2

I was actually testing out my Trail Running shoes today to see
how they’d support me. My regular running shoes don’t do a very
good job. The TR Shoes did pretty good, which means I can save
a little money by not buying a new pair of running shoes.

Arms
1) EZ Bar Curl: 1×15x55#, 1×15x60#, 1×15x65#
2) EZ Bar Skull Crushers: 1×15x55#, 1×15x60#, 1×15x65#
3) EZ Bar Preacher Curl: 1×15x45#, 1×15x55#, 1×15x60#
4) Tricep Cable Pressdown: 1×15x90#, 1×15x100#, 1×14x110#

Abs
1) Incline Sweeps: 1 set of 10 (4point)
2) Power Crunch: 1×20x25#, 1×20x35#

Abreviated Workout, no cardio tonight

LEGS
1) Leg Press: 1×15x155#, 1×15x175#, 1×15x195#
2) Seated Hamstring Curl: 1×15x105#, 1×15x120#
3) Standing Calf Raise: 1×15x215#, 1×15x255
4) Leg Extensions: 1×15x85#, 1×15x92.5#

BACK
1) Assisted Pullups: 2×15x50#
2) DB Row: 2×10x60#

Cardio
30 Min. Treadmill, Random hills Level 6

Today we used machines to try and make the workout go
a little quicker. We also super-setted the Chest press with
the Incline Press.

CHEST
1) Incline Chest Press: 3×15x62.5#
2) Seated Chest Press: 2×15x60#, 1×10x60#
3) Machine Flye: 3×15x60#

BACK
1) Lat Pulldown: 2×15x90#, 1×10,100#
2) Seated Cable Row: 1×15x100#, 2×15x90#

SHOULDERS
1) Seated DB Mil. Press: 1×15x20#, 1×15x25#, 1×12x25#
2) Seated Lat. Raise: 3×15x15# (Could not do Front Raise)
3) Bent over Rear Delts: 3×15x15#

Cardio
30 Min. Treadmill, Random hills Level 7
Speed 3.0 increased to 3.5 over duration

Although the weights appear low, it was all I could do to
perform the 15 reps for each! Very humbling and it wore me out!
Because of the pain in my left forearm, I could not do front raises.

… and that’s exactly what I did!
Fought off some of the desire to pig-out, just didn’t
fight it off entirely. (Sigh)
Too many low fat Graham’s with Natural Crunchy PB on top!

Nut’n but Cardio today … 1 hour of it to be exact!
30 Minutes Eliptical
(CrossRamp 3 = One BMF Hill Forward & Backward)
30 Minutes Random Hills Power Walk on Treadmill (Level 6)