LD’s Log

Today was sort of a make-up day for having missed
last Thursday and Friday’s workouts. I just shifted
my week up a day really.

Shoulders
Smith-Mach. Seated Mil. Press: 1×8x165#, 1×8x185#, 1×8x205#, 1×8x155#
Seated DB Lateral Raise (Singles): 2×10x20# Supersetted with:
Seated DB Front Raise (Singles): 1×10x20#, 1×6x20#
Smith-Mach Rear Delts: 1×10x115#, 1×10x135#, 1×6x185#
Smith-Mach Upright Row: 1×10x85#, 1×10x95#, 1×10x105#
Standing BB Clearn & Press: 3×8x65# Something new for me

A good workout, reached a new PR in the Mil. Press (205#) and felt
pretty good. My shoulders ache already, no telling what tomorrow
will be like. But I got er done!

I skipped Thursday & Friday’s workouts, and then
ate way too much junk food last night (it was sure good though).
So I tried to kind of make up for it by doing a full body
workout I’m calling Potpourri. LOL

Potpourri Workout
BB Squats: 1×20x95#, 1×15x135#, 1×10x185#
Standing EZ-Bar Curls: 1×10x65#, 1×10x75#, 1×6x95#
DB Incline Bench Press: 1×12x40#, 1×10x50#, 1×10x60#
EZ-Bar Skull Crushers: 1×10x65#, 1×10x75#, 1×10x85#
Hammer-Strength Iso-Lat HI-Row (Singles): 1×10x70#, 1×10x90#, 1×10x105#
Hammer-Strength Iso-Front Mil. Press: 1×15x70#, 1×10x100#, 1×8x150#

Not a great workout, but a good one just the same. It won’t
make up for missing two days of workouts, but it’s better than
missing 3 days of workouts!!

I just couldn’t get myself to work legs today
so instead I worked chest … and a great workout
it was! I’ll either do legs tomorrow or Friday.

Chest
Smith-Mach. Bench Press (inc.=1):1×8x205#, 1×6x235#, 1×6x245#
Smith-Mach. Incline Bench Press: 1×6x185#, 1×6x205#, 1×4x225
Smith-Mach. Decline Bench Press: 1×8x185#, 1×7x225#, 1×4x245#
Flat DB Bench Press: 1×10x50#, 1×10x60#, 1×7x65#
Slight Incline DB Flye: 1×10x25#, 1×10x30#, 1×10x35#

Felt great, and hit some PRs again!! Whoohooo!!

Not a great workout today, but a very good one I’d say!

Shoulders
Wide-Grip Lat Pull Downs: 1×10x100#, 1×8x110#, 1×6x120#
Seated Cable Rows: 1×10x120#, 1×8x140#, 1×6x160#
Hammer-Strength Iso-Lat High Row (Singles): 1×8x100#, 1×6x125#, 1×6x135#
Hammer-Strength Iso-Lat Low Row (Singles): 1×10x70#, 1×8x90#, 1×6x125#

Traps
Standing BB Shrug (Hooks): 1×10x185#, 1×8x225#, 1×6x275#, 1×5x300# Whoohoo!

Like I said, not a truly great workout, much too short but
I was time-limited. I worked it just the same!!

Can you believe it? I returned to the gym
this afternoon for CARDIO!!! Whoohooo!!
40 minutes of Cardio
20 Min. Eliptical Cross-Trainer: Random Hills, Level 4
10 Min. Stationary Bike: Random Hills, Level 4, fast pace!
10 Min. Treadmill: Fast walking - Incline between 3&5, Speed at 3.3

That’s two days in a row!! LOL

Another great workout this morning! After eating all
the wrong things over Easter weekend, it felt good to
get back in the gym!!

Shoulders
Seated Smith-Mach. Mil. Press: 1×8x155#, 1×8x175#, 1×6x185#
Seated DB Lateral Raise (singles): 1×10x15#, 1×10x20#, 1×8x25#
Superset with ..
Seated DB Front Raise (together): 1×10x15#, 1×10x20#, 1×8x25#
Seated DB Mil. Press: 1×10x35#, 1×10x40#, Go up to 45# next time!

Forearms
BB Wrist Curls: 1×10x75#, 1×10x85#, 1×8x95#
Seated DB Wrist Curls (in & out): 1×10x50#, 1×10x55#, 1×8x60#
Times BB Grip Hang: 2×185#x30 seconds

Something different to improve grip strength as well as
work the forearms. 30 seconds was all I could hold the BB.

PM Cardio, That’s right! I said Cardio!!
Treadmill
5 Min. Fast Walk
20 Min. Jog, Random Hills, Level 3 (Inc.= 0-2.9)
10 Min. Fast Walk, Random Hills, Level 15 (Inc.= 3-10)
Did I mention I HATE cardio?!?!

Another impressive ARM workout today. Impressive to
me that is! LOL

Arms
Standing BB Curls: 1×7x85#, 1×4x100#, 1×5x95#
EZ Bar Skull Crushers: 1×10x65#, 1×10x85#, 1×8x95#
Standing EZ Bar Curls: 2×5x100#
Close-Grip Bench Press: 1×10x125#, 1×8x145#
Hammer-Strength Preacher Curl: 1×8x60#, 1×6x70#, 1×5x80#
Tricep Cable Press Downs: 1×10x120#, 1×8x140#, 1×6x160#

Ahh, the first day of Spring .. and it’s a nice day too!
Chest and Abs done this morning. Great workout!!

Chest
Smith-Mach. Incline Bench: 1×8x185#, 1×8x205#, 1×6x225#
Smith-Mach. Flat Bench: 1×8x185#, 1×8x205#, 1×5x230#l
Smith-Mach. Decline Bench: 1×8x185#, 1×8x205#, 1×6x230#
DB Flye: 1×10x20#, 1×10x25#, 1×8x30#, 1×8x35#

Abs
Power Crunch: 1×25x25#, 2×25x35#
Weighted Cable Crunch: 1×20x90#, 1×15x110#, 1×15x120#

Lots of Smith Machine work today! I was able to hit some PRs too!
Instead of my usual SuperPump250, I took a sample of Vaso-Charge
since it’s been about 4 weeks from the last time I had some. Since
I took it on an empty stomach, I really blotched up well! LOL Got
some strange stares at the gym! hahaha

I had a good, intense LEG workout today, even
though it was short (45 minutes).

LEGS
Smith-Mach. BB Squat: 1×10x225#, 1×8x275#, 1×6x305#
Smith-Mach. Standing Calf Raise: 1×20x275#, 1×20x315#
45* Leg Press: 1×10x540#, 1×8x630#, 1×6x720#
Leg Extensions: 1×8x150#, 1×6x180#, 1×6x205#

As always, all exercises were preceeded with warm-up sets.
I made the mistake of dropping by the local Donut shop after
taking our female Schnauzer to the vet. Bought a dozen glazed
donuts and ate 7 of em before lunch! Not sure, but I’d bet that
contributed to my upset stomach during my workout!
Dumb is as dumb does!

I had a really good, hard Back & Traps workout today

Back
Assisted Pull-Ups 3×7x20#
Seated V-Bar Cable Rows: 1×8x120#, 1×8x140#, 1×6x160#
Hammer-Strength Iso-Lat Low Rows: 1×8x180#, 1×6x210#, 1×6x230#
Wide Grip Lat Pull Downs: 1×10x100#, 1×8x120#, 1×6x140#
Wide, Neutral-Grip Lat Pull Downs: 1×8x110#, 1×8x130#, 1×6x150#
Standing BB Shrug: 1×8x225#, 1×6x275#, 2×6x300# whoohooo!
Hammer-Strength Iso-Lat High Row: 1×10x200#, 1×6x250#, 1×4x270#

I really enjoyed today’s workout, felt like I was making some
progress anyways! Oh, and yes I used my hooks on the Shrug.

HAPPY ST. PATRICKS DAY!

I felt kind of crappy all day, but made it to
the gym and had a pretty good work out considering!

Shoulders
Smith-Mach. Seated Mil. Press: 1×8x135#, 1×8x155#, 1×6x165#
Seated Single-Arm Lateral DB Raise: 1×8x20#, 2×8x25#
Smith-Mach. Rear Delts: 1×10x135#, 1×8x155#, 1×6x175#
Smith-Mach. Upright Rows: 1×10x85#, 1×10x95#, 1×8x105#

Forearms
BB Wrist Curls: 1×10x65#, 2×8x85#
Standing DB Wrist Curls (In & Out): 1×10x50#, 2×8x60# Tough!