LD’s Log

This was my first real leg workout since climbing the Manitou
Springs Incline. I’m still sore from that accomplishment, but
it was a pretty good, although short, workout!

LEGS 45* Leg Press: 1×15x270#, 1×10x360#, 1×10x450#, 1×8x540#
Superset with Calf Press
Calf Press: 1×15x270#, 1×10x360#, 1×10x450#, 1×10x540#
Hack Squat: 1×10x270#, 1×10x360#, 1×6x450#
I went a little too far below sticking point on that last set
and couldn’t stand back up!
Seated Leg Extensions: 1×10x90#, 1×10x135#, 1×8x180#
Leg Curls: 1×10x90#, 1×8x115#, 1×5x125# (5 1/2 actually)

Heavy Back and Trap workout today (heavy for me!).

Back & Traps
Wide-Grip Lat Pull Downs: 1×8x110#, 1×8x120#, 1×6x130#, 1×6x140#
T-Bar Rows: 1×8x70#, 1×6x90#, 1×6x100#
Hammer-Strength Iso-Lat Low Row: 1×10x75#, 1×8x100#, 1×8x115# (each side)
Hammer-Strength Iso-Lat High Row: 1×10x90#, 1×8x115#, 1×6x130# (eash side)
BB Shrug: 1×10x155#, 1×8x185#, 1×8x225#(H), 1×6x275#(H)

Legs are still sore, but tomorrow I’ll try and work em as best I can.
All in all a good workout today!!

It’s been awhile …. I haven’t worked out since last Tuesday
and it showed today!! However, Saturday I managed to climb the
infamous Manitou Springs Incline!! Whooohoooo!!!

Chest
DB Incline Bench: 1×8x45#, 1×8x50#, 1×6x55#
Smith-Mach. Flat Bench: 1×10x1550#, 1×8x185#, 1×6x205#
BB Decline Bench: 1×10x115#, 1×10x135#, 1×6x155#
45* Leg Press: 1×20x180#, 1×20x270#, 1×15x360#

The leg presses were to try and work some of the soreness out
of my quads and hams. A present from the Incline. LOL
Just a good workout today … better than nothing!!

I had a good workout this morning. Work dictated that I
do it this morning instead of this afternoon.
Back & Traps
Wide-Grip Lat Pull Downs: 1×10x100#, 1×8x110#, 1×8x120#, 1×6x130#
T-Bar Rows: 1×10x50#, 1×8x75#, 1×8x85#, 1×6x95#
Wide, Neutral-Grip Lat Pull Downs: 1×10x110#, 1×8x120#, 1×8x130#
] V-Bar Lat Pull Downs: 1×10x100#, 1×8x110#, 1×8x120#
Smith-Mach. BB Shrug: 1×10x185#, 1×8x225#, 1×8x275#(H), 1×6x300#(H)

With a little luck, I may get in some very light cardio later this afternoon.
Either uphill walking or maybe stationary bike. We’ll see.

Well, I made it to the gym finally. After almost talking
myself out of it. Since going off most of my "Get-up-and-go"
supplements, my motivation has dwindled. It’s been a week
now and hopefully my mental state will improve. I don’t feel
my strength has deminished supposedly due to taking Post Cycle
however my efforts have been kinda feeble. My eating hasn’t
been good either … too many Carbs and too much snacking!
Ok, enough whinning, let’s get to today’s workout.

Chest
DB Incline Bench Press: 1×8x55#, 1×7x60#, 1×5x65#
DB Flat Bench Press: 1×10x55#, 1×9x60#, 1×7x70#
DB Flye (slight Inc.): 1×10x25#, 1×10x30#, 1×10x35#
DBs kept high overhead to work upper Pecs
Something Xtra - Close-Grip Bench Press: 1×10x115#, 1×8x135#, 1×6x145#

This was a short workout because I wanted to watch my little
grandson play Roller Hockey! He’ll be 9 years old in December.
He did GREAT by the way!

Nothing much to write about today. The first thing I thought
of when I got up this morning was HOT TUB!!
So I spend some time in the Gym Hot Tub and Steam Room.
Felt really good, the only problem was that the hot tub
doesn’t really do much for the aching neck and shoulders.

Eating wasn’t too good today either, but I’m finishing off
the day by going to see "LeatherHeads".

Well, it’s finally Friday!! It’s been a tough week
being off my favorite Supplements. With my leg issues
I decided to do Shoulder work to give the legs a break.

Shoulders
Seated DB Lateral Raise (Singles): 2×10x20#, 1×8x25#
Superset with …
Seated DB Front Raise: 1×10x20#, 1×5x20#, 1×8x25#
Smith-Mach. Seated Mil. Press: 1×10x115#, 1×8x135#, 1×8x155#, 1×12x115#
Smith-Mach. Wide Grip Rear Delt Shrug: 1×10x135#, 1×8x155#, 1×6x175#
Standing Overhead BB Press: 1×15x45#, 1×15x65#, 1×10x85#
Standing DB Lateral Raise (Singles): 1×10x20#, 1×8x25#
These last two exercises were done after the Trap exercise

Traps
BB Shrug: 1×10x135#, 1×8x185#(H), 2×6x235#(H)

I feel the need for the HOT TUB!! LOL

Boy, I’ll tell ya. I just didn’t feel like hitting the
gym today. But I did! I didn’t work all the upper body like
I wanted, but I managed a pretty good chest and not-so-bad
back workout.

Chest
Smith-Mach. Flat Bench Press: 1×8x185#, 1×6x205#, 1×4x225#
Smith-Mach. Incline Bench Press: 1×8x135#, 1×8x155#, 1×6x175#
Hammer-Strength Iso-Lat Hi-Row: 1×10x70#, 1×10x80#, 1×8x90#
Weights are for each side
Hammer-Strength Iso-Lat Lo-Row: 1×10x70#, 1×10x80#, 1×8x95#
Weights are for each side
Incline DB Bench Press: 1×12x40#, 1×10x50#, 1×8x60#

Ok, that’s all. Not impressive but considering I’ve really been
lacking in the motivation department, I’ll take it.

No Cardio

Today was LEG day, pretty much based on the
BFL style.

LEGS
Smith-Mach. Squat: 1×12x135#, 1×12x185#, 1×10x205#
Pain in my right knee area still, so stopped the Squats!
45* Leg Press: 1×12x270#, 1×10x360#, 1×8x450#, 1×6x540#
Supersets with Calf Press
Calf Press: 1×12x270#, 1×10x360#, 1×8x450#, 1×6x540#
Leg Extensions: 1×12x80#, 1×10x90#, 1×8x105#, 1×6x125#
Hack Squats: 1×12x270#, 1×10x360#, 1×8x450#, 1×6x540#
Hack Squats don’t seem to bother my leg like regular squats

Not a GREAT workout, but a good workout just the same.
No Cardio Today

Restful weekend with plenty of cheat foods soooo
it’s time to get crack’n!!

Upper Body Work
DB Incline Bench Press: 1×12x35#, 1×10x40#, 1×8x45#, 1×6x50#
Hammer-Strength Iso-Lat High-Row: 1×12x80#, 1×10x100#, 1×8x115#, 1×6x125#
Weights are for each arm
BB Bench Press: 1×12x115#, 1×10x135#, 1×8x155#, 1×6x165#
Seated Cable Row (v-bar): 1×12x100#, 1×10x120#, 1×8x130#, 1×6x140#
Hammer-Strength Iso-Lat Shoulder Press: 1×12x35#, 1×10x45#, 1×8x55#, 1×6x60#
Weights are for each arm
Wide Grip Lat Pull Down: 1×12x100#, 1×10x110#, 1×8x120#, 1×6x130#

Minimal rest between sets and exercises made this a great workout!
Total time was about 47 minutes!!

Cardio
Treadmill: 20 minutes HIIT I do mean HIIT too!!