LD’s Log

Another crowded day at the gym, but I manage to get in a good
workout just the same!!

SHOULDERS
Standing Single-Arm DB Lateral Raise:
1×20x15#, 2×10x25#
Standing DB Front Raise:
3×10x20#
Bent-Over DB Rear Delt Fly:
1×10x25#, 2×10x30#
Smith-Mach. Seated Mil. Press:
1×20x75#, 1×12x95#, 1×10x115#, 1×8x135#, 1×12x125#, 1×12x115#
Smith-Mach. Wide-Grip Row (Rear Delts):
1×10x95#, 1×10x115#, 1×10x135#, 1×10x155#
Smith-Mach. Upright Row:
1×10x65#, 1×10x75#, 1×10x85#, 1×10x95#

Since this is the last day of January, I plan on cutting out most
of my Supplements for the month of February. I have a few days left
of N.O.-Xplode that I’ll finish up. Otherwise all I plan on taking are
BCAA’s and Whey Protein for awhile. Cleaning up period you can say.

After taking yesterday off, I decided to work Back today.
I’ve been fighting a bout of IBS for a few days now and
of course it hit me near the end of today’s workout. I had
to end my workout earlier than planned.

Back
Wide-Grip Lat Pulldowns:
1×15x90#, 1×10x100#, 1×10x110#, 1×10x120#, 1×8x130#
Hammer-Strength Low Row (Single Arm):
1×12x45#, 1×10x70#, 1×10x80#, 1×8x100#
Hammer-Strength Hi-Rows:
1×12x140#, 1×10x180#, 2×8x230#
Seated Cable Rows (V-Bar):
1×12x100#, 1×10x110#, ok, here’s where I had to leave!

Like I said, I had to cut my workout short. But I still managed
to get a pretty good workout in!!

Dayum! The gym was packed today. That’s what I get for going
to the gym at 5pm. Couldn’t be helped though. I had a great
workout just the same!

CHEST
Incline DB Bench Press:
1×12x40# 1×12x45# 1×10x50# 1×10x55# 1×8x60#
Smith-Mach. Bench Press (inc=1):
1×10x135# 1×8x185# 1×8x175# 1×8x165# 1×8x155#
Decline Bench Press:
1×10x115# 1×8x135# 1×6x145# 1×5x155#
Seated Wide-Chest Press (Hammer Strength):
1×15x90# 1×12x120# 1×9x140# 1×9x130#

On some free weight exercises, I’m not sure I can go much heavier
without a spotter. I think I need to do less "working up to" sets
and more "Near-Max" sets now.

Ok, I’ve been away from the gym for 2 days and I was
meaning to just do LEGS today, however after all the sets
of Squats, I decided to work my ARMs a little. I’m still
having problems with my left arm/elbow (Tennis Elbow I call it).

LEGS
Smith-Mach. BB Squats:
1×15x115#, 1×15x135#, 1×15x185#, 1×12x205#, 1×10x225#, 1×10x250#

ARMS
Standing EZ Bar Curls:
1×10x65#, 1×10x75#, 1×8x85#
Close-Grip Bench Press:
1×15x95#, 1×12x115#, 1×8x135#
Incline DB Alternating Curls: 3×10x25#
EZ Bar Skull Crushers:
1×15x45#, 2×12x65#

I tried to keep it light because of my Elbow, but I know it’s still
going to bother me tonight and tomorrow.

I was off yesterday …
eating was off …
Exercising was off …
But I came in rested and full today! LOL

SHOULDERS
** I supersetted the Mil. Press, Lateral & Front Raises **
Smith-Mach. Military Press:
1×10x95#, 2×10x115# - Felt weak in this exercise tonight!
Standing DB Lat. Raise: 3×10x20#
Seated DB Front Raise: 3×10x20#
** End of Superset work **
Smith-Mach. Wide-Grip Upright Row:
1×10x115#, 1×10x135#, 1×10x155#, 1×8x175#
Smith-Mach. BB Shrug:
1×12x155#, 1×10x185#, 1×10x205#, 1×10x225#
Seated One-Arm DB Lat. Raise:
1×10x25#, 1×8x25#, 1×10x20#
High-Rep Hammer-Strength Shoulder Press:
1×20x30#, 1×20x40#, 1×20x60#
High-Rep Hammer-Strength Front Mil. Press:
1×20x50#, 1×20x70#, 1×20x80#
Bent Over Rear-Delt Cable flyes: 2×10x35#

I had extra time so I did extra work. I ended it all with
10 minutes on the Stationary Bike …

Arm hurt like heck all night last night and somewhat today
and I almost didn’t go to the gym. I just couldn’t fine my
"Get Up and Go"! I went anyway though, and had a Terrific
workout!!

BACK
Wide, Neutral-Grip Pulldowns:
1×12x100#, 1×10x110#, 1×10x120#, 1×10x130#, 1×8x140#
Seated Cable Rows (D-Rings):
1×10x100#, 1×10x110#, 1×10x120#, 1×8x130#
Hammer-Strength High-Row:
1×12x140#, 1X10X160#, 1X10X180#, 1X10X200#, 1X10X220#
Hit a PR at 10×220#, oh yeah!
Hammer-Strength Low-Row:
1×10x90#, 1×10x140#, 1×10x180#, 1×8x200#, 1×6x220#
Hit a PR at 6×220#, I’m pumped!

Now all I have to do is figure out how to keep my arm/elbow
from killing me tonight!

It’s Monday and my legs/butt are SORE! LOL

CHEST
Incline DB Bench:
1×12x40#, 1×10x50#, 2×8x60#
Incline DB High-Fly:
1×10x25#, 1×10x30#, 1×10x35#
Smith-Mach. Bench Press (Inc. = 1) :
1×10x135#, 1×7x185#, 1×6x185#
(I didn’t do the weight I was aiming for.)
Decline Bench Press:
1×10x115#, 1×10x135#, 1×8x155#
Low-Pulley Cable Crossovers:
1×10x35#, 1×10x40#, 1×10x45#
Thought I’d try something different
Wide-Chest Seated Press:
1×20x90#, 2×10x140#
These were extra’s, didn’t log them in my journal

My stomach didn’t feel all that well when I headed to the gym
I believe because of the short time duration between when I ate
my Pre-Workout meal, and the rest of my supplement routine. Didn’t
seem to bother my workout thought, however even now it’s still a
little upset. Great workout though!
I’ve finished one tub of Primal NO, and I’ll finish up the month
with my NO-Xplode. Then I’m cycling off a lot of my Supplements
for the month of February … if I can stand it! LOL

I started out thinking I would only do Squats today, however
I did throw in a few sets of Leg Presses to boot!

Smith-Machine Squats:
1×20x115#, 1×20x135#, 1×15x185#, 1×15x205#, 1×12x225#, 1×10x250#
Smith-Machine Single Leg Squats:
1×10x95#, 1×10x105#, 1×10x115#
Ok, by now my legs are killing me, but I’m not done yet!

Leg Press:
1×15x180#, 1×12x270#, 1×12x360#, 1×10x450#

Ok, NOW I’m done! Not bad for Game-Day Sunday!!

Well, my fear came to pass. My arm bothered me all night long!
So this morning I decided to just do cardio and a little AB work.
Weighed in at 170.5lbs on the gym’s fancy new scales just prior to
running. That’s with sweats and shoes on.

Cardio:
41 Minutes Treadmill, Random Hill Running
Level 4 - Maximum Incline = 3.6
20 Minutes, Speed at 4.0 (15 min. mile)
15 Minutes, Speed at 4.5
6 Minutes, Speed at 5.0

My goal was run for 45 minutes, however one one of the
declining cycles I accidenally hit the dang STOP button!
So I actually only ran for 41:03. I hate when I do that!

ABs
1 set of 10 reps, Decline Leg Raise
1 set of 15 reps, Power Crunch with 35#
1 set of 10 reps, Jack Knives
1 set of Planks … duration not noted. But I felt it!!

I really, really prefer to do my AB work BEFORE cardio, but that’s
not how it worked out this morning.

I always have such a hard time working shoulders because
of the pain and my weak right side (due to my earlier surgery).
But I give it a go anyways because I know it’s important!

SHOULDERS
DB Later Raise:
1×10x15#, 2×10x20#, 2×10x25#
(The first two sets were done palms rear-ward)
DB Front Raise:
2×10x20#, 2×10x25#
Smith-Machine Mil. Press:
1×12x95#, 1×10x115#, 1×10x125#, 1×10x135#
(Oooh the pain!)
Smith-Machine 1-Arm Mil. Press:
1×15x45#, 1×12x55#, 1×10x65#, 1×8x75#
(This was done to try and strengthen my shoulders)
Wide-Grip Upright Row: Great for Rear Delts
1×10x115#, 1×10x135#, 1×8x165#, 1×6x175#
Standing BB Upright Row:
1×10x55#, 1×8x65#
(I was pooped by now … so only 2 sets)

I would rate tonight’s workout as pretty good, but not great!
I had a much better workout last night and although my left
arm/elbow does bother me, it’s not enough to use as as excuse.