LD’s Log

LEGS
BB Squat
45* Leg Press
Supersetting with
45* Calf Press (on Leg Press Mach)
Leg Extensions

Strayed somewhat from my routine, but I had a
good LEG workout for sure! I’m gonna walk funny tomorrow

After a couple days off, I got in a good Back Workout
last night. It was a little easier using the same weights
as my last Back workout, so I’m thinking it’s time to increase
the weights a little.

Back
BB Dead Lift
Bent-Over BB Rows
DB Rows
Wide-Grip Lat Pull Downs

All exercises = 4 sets of 8 reps after warm-ups.

Took two days off to try and recover more from the soreness.
Feeling somewhat better … "cheeks" are still a bit sore. LOL

Chest this morning
Incline DB Bench Press (No improvement over last week)
Incline DB Fly (Think I can increase the weights for these)
Flat DB Bench Press (Weak! Weaker than last week)
Hammer-Strength Press-Down (Weak again … But I got er done!

Well, I guess my shoulders WERE the only body part not terribly sore
but no more! I worked them Shoulders & Traps good last night.

Shoulders & Traps
Standing BB Clean & Press
Standing DB Lateral Raise
Seated Front DB Raise
Lying Rear Delt DB Raise (Incline Bench)
Rear BB Shrug

All in all a good workout.

After a day (Monday) of headaches that kept me away from the gym
I made it in last night for LEG NIGHT. I was supposed to do 5 exercises
but I only made it through 3 of them before I tuckered out, and
my legs felt like molasses … But this WAS my first LEG workout

LEGS
Leg Press
Walking DB Lunges … OH GOD!
Hamstring Curls … My Hams were already baked from Sunday’s Dead Lifts!

Back Routine
BB Dead Lift - 4 working sets
Bent Over BB Rows - 4 working sets
DB Rows - 4 working sets
Wide Grip Lat Pull Downs - 4 working sets

NO cardio today … and YES I’m sore!!

DB Chest Workout
Incline DB Bench Press
Incline DB Fly
Flat DB Bench Press
Hammer Strength Press Down
I tried to do a BW Dip but could only do 1!!

Cardio
25 Minutes Treadmill
5 Min. Each, Speed Constant at 3.2
Incline: 3.0, 4.0, 5.0, 6.0
1 Min. Each, Speed Constand at 3.2
Incline 6.0, 5.0, 4.0, 3.0, 1.0
Cool Down

Not too bad for my first time back lifting after a 4 month layoff!
Now I just need to keep work’n it!