LD’s Log

Great AM Back workout after spending half an hour
shoveling snow! LOL

Back
BB Dead Lift
BB Shrug
Hammer-Strength Iso-Lat High Row
DB Rows

I must have had a great workout because I feel it
in my BACK … Oh Yeah!!

I’m not sure if I spelled montage correctly, but
you get the idea.

My first workout at 24-Hour Fitness. Getting to know
the place and where everything is. I wound up doing
several sets of Ab work, then some Cardio, then some
more Ab work, then some more Cardio. About an hour’s
worth.
Not a great workout, but a start!

Arms
Standing EZ-Bar Reverse Curls
Standing EZ-Bar Overhead Tricep Extensions
Standing EZ-Bar Wide-Grip Curls
Close-Grip Bench Press
Super-Setted
Incline Alternating DB Curls with
Standing DB Hammer-Curls

A good workout to say the least! I work out at Bally’s
but today I also joined 24-Hour Fitness for some versatility!
Looking forward to working out in a new environment!

Before I hit the Turkey, I dropped in at the local
gym and worked my Shoulders!

Shoulders
Standing BB Mil. Press
Seated DB Mil. Press
Seated DB Lateral Raise
Seated DB Front Raise
Smith-Mach. Wide-Grip Rear Delts

Ok, Turkey and all the fixn’s and PIE time! LOL

I worked Legs last night! Not an exceptional workout,
but a lot better than skipping it altogether!

Legs
45* Leg Press
Hack Squat
Leg Extensions
Hamstring Curls
Donkey Calf Raise

I hit each main Leg Muscle Group so I think it was a
pretty  good workout.

This morning, before I delve into the Holiday delights, I’ll
be working Shoulders!

Excellent, challenging Back workout last night!

Back
Smith-Mach. Rack Dead Lifts
Smith-Mach. BB Rows
Smith-Mach. Silverback Shrug (Something new!)
Wide-Grip Lat Pull downs
Hammer-Strength Iso-Lat High Rows
Hammer-Strength Iso-Lat Low Rows

In case you’re wondering, the Silverback shrug is in the
latest (Dec/Jan 09) addition of Men’s Fitness magazine.
For most of my workout I used my Hooks so I could lift
heavier without worrying about grip strength.

I had a pretty good chest workout last night. I think I could
go a tad heavier on the DB bench but it’s getting the DBs into
starting position that kills me. Once in position I rep out a few.

Chest
Incline DB Bench Press
Incline DB Flyes
Smith-Mach. Slight-Inc. Bench
LifeFitness Seated Flyes

Arm-Bust’n Night …

Standing EZ-Bar Curls to 4×85
Standing EZ-Bar Reverse Curls to 5×65#
Lying DB Extensions to 4×30#
Close-Grip Bench Press to 5×135#
Incline DB Curls to 4×35#
V-Bar Cable Tricep Press Down to 4×130#
Standing Alternating DB Hammer Curls to 4×35#

Ok, not real impressive weights but this was my first BI/TRI
workout since getting back to the gym after a 4 month layoff!

I couldn’t get in last night to post so here it is
what there is of it.

Chest
Incline DB Bench
Slight-Incline DB Flyes
Slight-Incline Smith-Mach. Bench
EZ-Bar Pull-overs

Time in the gym was about 50 minutes ….
I actually had a pretty good workout, however I either need
to speed things up, or spend more time in the gym because
I’m only getting in 1 body part per workout instead of the
planned 2. (such as Back & Traps, or Chest & Shoulders).
I AM exhausing myself though …. it’ll get better!

Because I got called in to work last night, it meant
I had to miss my workout. Soooo, today I’m doubling up!

AM Back
Smith-Mach. Rack Deads to 270#x8
DB Rows to 80#x6
Hammer-Strength ISO-Lat High Row (Singles) to 115#x5

PM Legs
Smith-Mach. Squats to 200#x8 (Plate weight only)
Smith-Mach. Single Leg Squats (Just for fun?) to 40#x8 (Plate Weight only)
45* Leg Press to 560#x6
Smith-Mach. Calf Raise (2×4 used for stretch at bottom) to 230#x8 (Plate Weight only)
Seated Leg Extensions to 180#x6

It was a GREAT day!!