LD’s Log

I missed yesterday’s workout due to a bad headache.
I woke up with the same headache however it wasn’t
quite so bad so I forced myself to get to the gym for
a Back workout.  Turns out, it took care of my headache
at least for the time being … and I had a great W/O!!

Back & Traps
Rack Dead Lifts
BB Shrug
BB Row
Wide-Grip Lat Pull Downs
Hammer-Strength Iso-Lat Low-Rows

Well, I didn’t make it to the gym last night.
Instead I sat and ate my way through the Bronco
fiasco. LOL
Shoulder work today was great!

Shoulders
Standing BB Mil. Press
Seated DB Lateral Raise (Single Arm)
Seated DB Front Raise (Single Arm)
Incline Rear Delt DB Raise (Alternating)
Seated DB Mil. Press (Back Supported)
Plate-Weight Steering Wheels

Steering Wheels - Holding a Plate up in front of you
and twisting it left and right (like you’re driving a car).
Not sure what the official name for it is, but it’s a doozy!

Despite a splitting headache, I made it to the
gym last night for a great Chest workout! Headache
would leave while I was pushing the weights, then
return with a vengeance when my exertion was over.
This morning I fast walked up-hill on the treadmill
for a little over an hour. Tonight is Legs!

Chest
Incline DB Bench Press
Slight-Incline DB Flye
Smith-Mach. Slight-Incline Bench Press
Hammer-Strength ISO-Incline Seated Press

Lame Leg Night
I say lame because I was weak, and my BB Squats
sucked!
BB Squat
45* Leg Press
45* Single Leg Press
Seated Leg Extensions (Machine)

I wound up with wobbly legs, but it was still a
disappointing Leg Workout. I followed it up with
another 10 minutes on the Treadmill.
Better’n nut’n I keep telling myself!

Ok, I doubt I’ll make it to the gym today and I know
both Bally’s and 24 Hour Fitness are closed on Christmas
day, so ….
This morning’s Pre-Holiday Feasting weight: 180.0 lbs.
We’ll see what the ole scale says early Friday morning if I
remember to weight in. LOL

I wish EVERYONE a the very happiest of Holidays!

Finally! After taking 3 days off from Lifting
due to my elbow, I finally made it back to the gym
for a Chest workout. I tried to take it easy and still
challenge myself.  I think I succeeded. Elbow seems fine
on the pressing movements.

Chest
Incline DB Bench Press
Slight-Incline DB Flye
Slight-Incline Smith-Mach. Bench Press

Short but sweet Chest workout. I’ll take it! LOL

Decided I needed to take a few days off to nurse
a sore elbow. I had hoped it would be better by
today but it’s not. So, I’ll just take it easy today.

Well, due to a sore elbow from my Arm workout
yesterday I had not planned on hitting the gym
today unless it was to hop in the Hot Tub!
Well, by this afternoon I’d changed my mind.
Instead of taking it easy, I decided to hit the
Legs again, not real heavy, but enough to feel a
good burn!

Legs
I didn’t really keep a record, just moved between
the machines:
Leg Extensions, Hamstring Curls, Calf Raises
over and over again, high reps as heavy as I could
go while keeping good form and higher than usual rep
range.

Cardio
Not really a barn-burner, but 25 minutes of uphill
fast walking while watching "Pumping Iron" on my Zune!

Pretty good Arm workout, I think I may have strained
my right elbow a bit, but I’m hoping not.

Arms
Standing EZ-Bar Curls
Standing Overhead EZ-Bar Tricep Extensions
Incline Alternating DB Curls
Close-Grip Bench Press
Standing Alternating DB Hammer Curls
Cable Tricep Press Downs

I learned that the cable equipment is quite different
at 24-Hour Fitness than it is at Bally’s. Each weight
setting is much heavier for the chosen amount of plates!!
Instead of my normal 115 Plus Pressdown weights, I was
challenged to do 70 lbs. press downs today! Very humbling!!

On a side note, if you get a chance to try CytoSport’s Monster
Milk, do it!  I loved this stuff, sadly it’s just a little to
pricey for my budget.

Terrific Shoulder workout!

Shoulders
Standing BB Mil. Press
Seated Single-Arm DB Lateral Raise
Seated Alternating DB Front Raise
Smith-Mach. Wide-Grip Bent-Over Rear Delts
Seated Machine Rotary Shoulder Mil. Press
Simulates Seated DB Mil. Press .. Great machine!

All in all a good workout, I set a PR on the standing
BB Mil. Press. Nothing to get too excited about except
for ME! LOL
I feel like I’m getting stronger in the shoulders which
has always been a weaker area for me in the past.

Wasn’t the best workout, but a good one just
the same!

Legs
Body Master Hack squat
Machine Leg Extensions
Machine Hamstring Curls
Seated Calf Raise
45* Leg Press

Not a bad workout, but this particular 24H Fitness
facility is lacking in good machines and enough free
weights. But it’s close so it’ll have to do. I worked
the legs hard just the same.