LD’s Log

Just cardio again this morning. Basically a duplicate of yesterday only this morning I watched a bit of "Hitman" while working up a little sweat. LOL

Ok, I should have done weights but I didn’t. I did do 50 minutes of Treadmill this morning while watching Rambo on my Zune. Sure makes the time fly. LOL

Not much else to say except when I weighed in this morning
the scale shocked me by reading 167lbs! This after
Monday morning’s weight of 174lbs. Can it be true
that I’ve lost 7lbs in 3 days of very low carb dieting,
Cardio, and weights?!? Let’s hope so!!

It’s amazing what a little time off will do to you!!

AM Cardio - 1 Hour (30 min. Treadmill, 30 min. Eliptical Trainer

Phase 1, Workout 2 - Back & Traps
Bent Over Rows: 3×10x135#
Pull-Ups: 3×6xBW (That’s all I could do!!)
Seated cable Rows: 3×10x120#
Wide Grip Lat Pull-downs: 3×10x100#
BB Shrug: 3×10x205#
DB Shrug: 3×10x80#

A good workout, very taxing indeed! I also discovered
that I was using the Scivation Tri-Phase workout
Vol. I which is different than Vol. II and a little different
than the Video Series. So, I now have Vol. II and I’ll be going
by that as well as the video series starting next week.

Let’s see now, where to begin ….
I’ve spent the past two weeks not only skipping
my workouts but also eating anything and everything
that’s NOT healthy!!
So today I begin again!!
I’m trying out a new program from the guys at Scivation
called Scivation Tri-phase Training.
Phase 1 is "Volume", Phase 2 is "Intensity", and Phase 3
is "Frequency".

Phase 1, Workout 1 - Chest & Shoulders
BB Bench Press: 3×10x115#
Incline DB Bench Press: 3×10x40#
Military DB Shoulder Press: 3×10x35#
Standing DB Lateral Raise: 3×10x15#
Body Weight Dips 3×10

I had to go light because of the time off in which I gained
about 5 pounds and seem to have lost some strength! Hopefully
it won’t take too long to regain what I’ve lost and lose what I’ve
gained … if you know what I mean.

Basically …
Week 1 = 3 sets of 10 reps
Week 2 = 4 sets of 10 reps
Week 3 = 5 sets of 10 reps
Each workout I need to try and increase the weights somewhat.
Then it’s on to 3 weeks of Phase 2.

Another good workout day!!

Chest & Abs
Smith-Mach. Incline Bench Press: 1×10x155#. 1×8x185#, 1×8x205#
Smith-Mach. Flat Bench Press: 1×10x155#, 1×10x185#, 1×6x205# (Inc=1)
Smith-Mach. Decline Bench Press: 1×10x135#, 1×8x185#, 1×8x205#
Weighted Cable Crunchies: 1×25x80#, 1×25x90#
Decline Sit-Ups: 2×15

Just a note to mention that I’ve stopped taking the
Primaforce Rage. I decided that if I can’t control my eating yet,
taking Rage wouldn’t do much good. Hopefully
I’ll get my eating on track and can resume taking Rage!

Finally, I made it back to the gym after a week of procrastinating
and eating everything ‘bad’ I could sink my teeth in to!

Back & Abs
Wide-Grip Lat Pulldowns: 1×10x110#< 1×8x120#, 1×8x130#
Seated Cable Rows: 1×10x110#, 1×10x120#, 1×8x130#
Hammer-Strength Iso-Lat High Rows: 1×10x90#, 1×8x105#, 1×6x125# (each side)
Hammer-Strength Iso-Lat Low Rows: 1×10x90#, 1×8x105#, 1×6x125# (each side)
Power Crunch: 1×50x25#, 2×25x25# (100 Crunchies total)

Not a great workout, but not bad considering it’s been awhile. A LOT better
than continuing my downward spiral!

It’s Monday meaning back to work!!

Chest & Back
Smith-Mach. Incline Bench: 1×10x135#, 1×10x155#, 1×8x185#
Wide-Grip Lat Pulldowns: 1×8x120#, 1×8x130#, 1×6x140#
Slight Incline DB Bench (inc=1): 1×10x50#, 1×10x60#, 1×7x70#
T-Bar Row: 1×8x65#, 1×8x80#, 1×6x105#
Smith-Mach Decline Bench: 1×10x135#, 1×8x185#, 1×8x205#
Hammer-Strength Iso-Lat High Row: 1×10x70#, 1×10x90#, 1×10x115#

All in all a better-than-average workout. Started on "Rage" today
and a 4 day Low/No Carbs followed 1 day carb loading cycle. We’ll see
if I can maintain it long enough to lose some of this BF!!

Happy Friday!! Worked Biceps and Triceps today and had
a very good workout! I could have worked longer however,
but time didn’t permit it today.

Arms
Standing EZ-Bar Curls: 1×8x75, 3×5x95#
Incline EZ-Bar Over-Head Tricpe Ext.: 1×10x75#, 3×8x85#
Incline DB Hammer Curls: 1×8x30#, 1×6x35#, 1×4x40#
DB Tricep Kick-Backs: 1×10x25#, 1×8x30#, 1×8x35#
Incline Alternating DB Curls: 1×15x25#, 1×8x30#, 1×6x35#

I tried the seated OverHead (behind the head) DB Tricep
Extensions but as I increased the weight, it didn’t feel very
controllable. So I stopped and did the Kick Backs instead.

Legs are sore!!! Good thing today was Shoulders day!

Shoulder Work Smith-Mach. Mil. Press: 1×6x155#, 1×6x175, 3×4x185#
Standing Single-Arm DB Lat. Raise:1×10x15#, 1×10x20#, 1×10x25#
Standing DB Front/Side Combination(alternating):3×6x20#
This was harder than it LOOKED!
Smith-Mach Wide-Grip Rear Delts:1×10x135#, 1×8x155#, 3×6x185#

A good 45 minute workout.