LD’s Log

I would have liked it to be an awesome LEG workout
since it’s the last of 2007. However I ran out of gas
before I could finish … and even before that I didn’t
really have a good workout. But it was a workout, and my
legs are feeling it.

LEGS
Front Hack Squat, Deep to 15×500#
Laid Back Leg Extensions, to 8×135#
Leg Press - Full Set Range @ 180#, Half Set Range @ 180#
Full Set Range = 15, 12, 10, 8, 7, 6, 5, 4, 3, Rack the Weights
Half Set Range = 15, 12, 10, 8, 7, Rack the Weights

This workout certainly didn’t match my last leg workout
I did manage 20 minutes of easy cardio on the treadmill
Random Hills at level 4 with a speed of 3.0
Not the way I wanted to end 2007, but better it was better
than not working out at all!!
Goodbye 2007 … Hello 2008! Happy New Year Everyone!

Do’n the Charles Glass Arm Routine again …
Great Workout!!

Arms
Hammer Strength Close-Grip Preacher Curls
Decline Bench EZ Bar Skull Crushers
Hammer Strength Wide-Grip Preacher Curls
Cable Rope Pressdowns
Incline DB Curls (X-Tra)
Reverse-Grip 1-Arm Tricep Pressdowns (D-Ring) (X-Tra)
Neutral-Grip Bodyweight Pullups (X-Tra)

Awesome workout, my arms are pumped! I think my left
forearm is gonna hurt later on though. But it was worth it!
It was a little easier getting through my 35oz. of Purple Wraath
but not much! LOL

I call it "Glass Back Day" since I’m in the process
of doing the Getting Cut With Glass workout.

Back
Wide-Neutral Grip Pull Downs
Seated Cable Rows (D-Rings)
Bent-Over 1-Arm DB Rows Instead of the recommended Glass Routine
Hammer Strength High Rows

I had to cut my workout short due to getting paged back
to work. It was a good (not great) workout though. I would
have liked to get more exercises in, but not enough to
return to the gym later tonight. LOL

One more thing … Purple Wraath tastes terrible!

Good workout tonight … I didn’t really feel too
well mostly due to eating too many M&M’s & Cashews!
Again, I am doing the Charles Glass Workout this week

CHEST
Incline DB Bench Press
Incline DB Flye
I included a few sets of Flat DB Bench Presses while
waiting for the Hammer Strength Decline to free up
Hammer Strength Decline Bench
Hammer Strength Flat Bench

I was weak in the final 2 exercises due to not eating right
and maybe including the Flat DB Bench prior. It was still an
an exhausting and challenging workout!

I also started the Purple Wraath .. tastes HORIBLE and since
it recommends mixing in 30 - 40 oz. of water, you have to manage
drinking it for a long time.
I think it tastes like watered down M3. But I’ll hang in there.

Charles Glass Shoulder Routine
Seated DB Lateral Raise - Palms facing rear
Seated DB Front Raise - Palms facing each other
Smith-Mach. Mil. Press - Keep back straight!
Smith-Mach. Mil. Power Press - Start low press up
Very Wide-Grip Upright Row - bend forward slightly

Totally great workout today!!

My whole body is very sore, especially my legs!
I thought I’d do a little light cardio to try and
work out some of the soreness. When that didn’t really
help much, I did some Leg Presses and Leg Extensions too.

Cardio
Treadmill - 15 minutes fast walking on an incline
15 minutes on the Eliptical Trainer
Then on to a short Leg workout
3 Sets of 20 Reps, Leg Presses - 90#, 180#, 270#
3 Sets of 10 Leg Extensions - 70#, 90#, 115#

I think the combination of light cardio and leg work took
some of the soreness out … but I’ll bet it’ll be back tomorrow.
With a vengence!!

This was a great Arm workout … althought short according to the
program.

ARMS
Hammer Strength Preacher Curls - Narrow Grip
Decline EZ Bar Skull Crushers
Hammer Strength Preacher Curls - Wide Grip
Cable, Rope Tricep Press Down
These 4 exercises comprised the Arm workout, however
I decided to add one more exercise.
Incline Alternating DB Curls

This was a great way to wind down the week, my whole body
is pretty sore … especially my LEGS .. Ouch!

Today I attempted the Charles Glass Leg Routine found
in his "Getting Cut with Glass" video series on BB.com.

LEGS
Front Hack Squats - DEEP! 4 sets
Leg Press *see note below! OMG!! 3 sets
Hack SquatS - DEEP, Toes slightly pointed in. 3 sets
Leg Extensions - Leaning way back. 4 sets

What a thrashing my legs took!! I had to drop the weights
way down but that was expected from this workout!
The Leg Press routine was murder - 1 set is made up of
15, 12, 10, 8, 7, 6, 5, 4, 3 reps with a slight rest between
each but with the pressure of the weights left on the legs!
WOW! I had to really keep the weights low on this!!
What a great workout … but I’m gonna hurt in the morning!

Normally I would not work out on Wednesdays however
since I did not work out Monday, today is make-up day
Once again I’m doing the "Get Cut with Glass" Charles
Glass Back & Rear Delt routine depicted in his video
series on BB.com.

Back & Rear Delt Routine
Wide-Neutral Grip Lat Pulldowns
Seated Cable Row using D-Rings
Double-Arm Bent Over DB Rows
Hammer Strength High Row
High-Cable Rear Cross-Overs
I can’t say I enjoyed every exercise tonight, however
it was a very good workout. The doubtful exercises were
the Bent Over DB rows … hard on the lower back, and
the Rear-Delt Cable Cross-overs. Just not a comfortable
exercise.

I didn’t make it to the gym yesterday, but today I
I had a very good Chest workout following the routine
demonstrated in the "Getting Cut with Glass" Video series.

Chest Routine
Incline DB Bench Press - Hands angled & Elbows foreward
Incline DB Flye - Palms foreward and overhead flyes
Hammer Strength Decline Bench Press - Seat low
Hammer Strength Flat Bench Press - Squeeze at the top!
This workout really isolated and worked the pecs instead of
so much emphasis on the Triceps and shoulders. I may not always
use the Hammer Strength machines, but I’ll certainly use the
techniques presented and worked tonight!
Still need to get my eating under control!!