LD’s Log

Made it to the gym early today .. being Friday and all, and it was
great not having to see a big crowd there!

Shoulders
Smith-Mach. Seated Mil. Press:
1×10x115, 1×10x135#, 1×10x155#, 1×8x165#
Seated Alternating DB Lateral Raise: 3×10x20#
Need to lift heavier next time!
Seated DB Front Raise:
1×10x20#, 2×8x25# … Weak, man lift heavier!
Smith-Mach. BB Rear Delt:
1×16x95#, 1×12x115#, 1×10x135#, 1×8x155#
Smith-Mach. Upright Rows:
1×10x75#, 1×10x85#, 1×10x95#
Seated Iso-Lat Front Mil. Press:
1×10x90#, 1×10x110#, 1×9x130#

All in all a pretty dang good workout for me, considering it was my
shoulders and those are just one of my weak body parts. I can tell
from my journal though that I’m lifting heavier on the Military Presses
than I used to .. so I MUST be getting a little stronger! LOL

Leg Day … I sometimes look forward to leg day … NOT! LOL

LEGS
BB Squat (Say what?):
1×10x145#, 1×10x185#, 1×10x205#, 1×8x225#
45* Leg Press (Supersetted with Calf Press):
1×20x180#, 1×15x270#, 1×12x360#, 1×10x450#
Calf Press:
1×20x180#, 1×15x270#, 1×15x360#, 1×10x450#
Leg Press:
1×15x55#, 1×10x70#, 1×10x80#, 1×10x100#, 1×8x115#
Stiff-Leg Dead Lift
1×10x115#, 1×10x145#, 1×8x185# … I’m pooped!

Felt pretty good this evening, legs are gonna be sore …
Ok, they were still a little sore to begin with. But a good
workout … not great, but good.

Great workout this evening, even though the gym was packed AGAIN!!

BACK
Seated Cable Row (v-bar):
1×10x110#, 1×10x120#, 1×8x130#, 1×8x140#
Wide, Neutral-Grip Lat Pulldown:
1×10x100#, 1×8x110#, 1×8x120#, 1×8x130#
Wide-Grip Lat Pulldown:
1×8x110#, 1×8x120#, 1×6x130#
Hammer-Strength Iso-Lat Low Row:
1×10x100#, 1×10x140#, 1×8x180#, 1×8x220#
Hammer-Strength Iso-Lat High Row:
1×10x140#, 1×10x180#, 1×8x230#, 1×6x250#

TRAPS
Smith-Mach. Wide-Grip Upright Row:
1×8x135#, 1×8x155#, 1×8x175# .. More of a Rear Delt work
Smith-Mach. BB Shrug:
1×10x155#, 1×10x185#, 1×8x245#

Great workout today!! Even hit a couple PRs!

CHEST
Smith-Mach. Incline Bench Press:
1×10x115#, 1×10x135#, 1×10x155#, 1×10x175#
Slight-Incline (1) Smith-Mach Bench Press:
1×10x145#, 1×10x165#, 1×8x185#, 1×6x205#, 1×5x215#
Decline Bench Press:
1×10x115#, 1×10x135#, 1×8x155#, 1×4x175#
DB Flye:
1×10x20#, 1×10x25#, 1×10x30#, 1×10x35#
DB Pullovers:
1×10x45#, 1×8x55# … Remembered why I don’t like these! LOL

Great workout today!! Even hit a couple PRs!

CHEST
Smith-Mach. Incline Bench Press:
1×10x115#, 1×10x135#, 1×10x155#, 1×10x175#
Slight-Incline (1) Smith-Mach Bench Press:
1×10x145#, 1×10x165#, 1×8x185#, 1×6x205#, 1×5x215#
Decline Bench Press:
1×10x115#, 1×10x135#, 1×8x155#, 1×4x175#
DB Flye:
1×10x20#, 1×10x25#, 1×10x30#, 1×10x35#
DB Pullovers:
1×10x45#, 1×8x55# … Remembered why I don’t like these! LOL

Took my sauce a little late so I was about half way into my
workout before my energy level came around. So although it was
slow going in the beginning, I wound up having a pretty good workout.

ARMS
Standing EZ-Bar Curls:
1×10x65#, 1×6x85#, 1×5x95#, 1x(a good try)x105#
EZ-Bar Skull Crushers:
1×15x55#, 1×12x65#, 1×10x75#, 1×10x85#
Incline Alternating DB Curls:
1×10x25#, 1×8x30#, 1×8x35#, 1×4x40#
Close-Hand Bench Press:
1×15x95#, 1×10x115#, 1×8x135#, 1×6x145#
SuperSets
Wide-Grip EZ-Bar Cable Curls
1×10x100#, 1×10x110#
“U” shaped Bar Tricep Pressdowns:
1×10x100#, 1×10x110#

Gym time was just under an hour, I would have liked to do more
supersets but my day has other plans for me.

Decided that because it’s been about 3 weeks or so since I work my
legs, it was high time. Sooo….

LEGS
Smith-Mach. BB Squats:
1×12x135#, 1×10x185#, 1×10x205#, 1×10x225#
45* Leg Press: (Supersetted with Calf Presses)
1×20x180#, 1×20x270#, 1×15x360#, 1×12x450#
Calf Press: (Supersetted with Leg Press)
1×20x180#, 1×20x270#, 1×15x360#, 1×12x450#
Leg Extensions:
1×10x90#, 1×10x115#, 1×9x125#, 1×8x135#

Today’s workout only took about 35 minutes because it was a hard
workout for me, especially since it’d been so long. I’ll be walking
funny the rest of the day! LOL
This morning scale: 165.5lbs

I’ve been fighting the "Thin Mint Withdrawal" headaches all day.
But I made it to the gym just the same … ate clean today too!

BACK
Wide-Grip Lat Pulldowns:
1×10x100#, 1×8x110#, 1×8x120#, 1×6x130#
V-Bar Neutral-Grip Lat Pulldowns:
1×10x100#, 1×8x110#, 1×8x120#, 1×6x130#
Bent-Bar Neutral-Grip Seated Cable Rows:
1×10x100#, 1×8x110#, 1×8x120#
V-Bar Neutral-Grip Seated Cable Rows:
1×10x110#, 1×8x120#, 1×6x130#
Hammer Strength Iso-Lat Low Row:
1×10x140#, 1×10x160#, 1×10x180#
Hammer Strength Iso-Lat High Row:
1×10x140#, 1×10x160#, 1×10x180#, 1×10x200#
Traps
BB Shrug: 3×8x185#

Well, it’s been a week and 10 boxes of GS Thin Mints since I
last worked out. After awhile I just lost my "Give a Damn"
Just the same, I had a good workout tonight considering.
I’m sure I’ll be sore tomorrow … but I deserve it!

Chest
Incline DB Bench Press:
1×10x40#, 1×10x45#, 1×10x50#, 1×10x55#
DB Flat Bench Press:
1×10x50#, 1×10x60#, 1×8x65#
Decline BB Bench Press:
1×10x115#, 1×10x135#, 1×8x155#
Smith-Mach. Bench Press (Slight Incline):
1×10x135#, 1×8x155#, 1×6x175#, 1×4x195#
LifeFitness Pec Deck:
1×10x75#, 1×10x90#, 1×10x105#

I left the gym pumped, I’m back on the sauce (Vaso-Charge) and most
important … I’m out of Thin Mints!!! LOL

ok, I missed yesterday’s workout … actually the only workout
I had was working my way through way too many G.S. Thin Mints!!
I did make it to the gym tonight though.

Shoulders
Smith-Mach. Mil. Press:
1×12x95#, 1×10x115#, 1×10x135#, 1×8x145#, 1×8x155#
Single Arm Seated DB Lateral Raise: 2×10x20#
Standing DB Lateral Raise: 2×8x25#
Seated DB Mil. Press:
1×15x25#, 1×12x30#, 1×12x35#, 1×10x40#
Smith-Mach. Wide-Grip Bent-Over Rear Delts:
1×10x110#, 1×10x135#, 1×8x155#, 1×6x175#
Smith-Mach. Upright Rows:
1×10x75#, 1×10x85# … I ran out of time!
Shoulder workouts are never really impressive for me, but I do
try hard to maximize my efforts!