LD’s Log

I decided not to work out on Friday and I won’t be today
either. However I start up again on Sunday morning I
think … we’ll see. I plan to skip the supplements (with the exception of
protein of course) for the month of February. I’ll miss
the motivation that taking supplements gives me, but it’s
necessary to take a break once in awhile I believe.

I took yesterday off to try and recover somewhat.
Then true to my shirt … I got off the couch today
and got in a good Chest & Shoulder Workout. No Cardio.

Chest
Smith-Machine Incline Bench Press
Smith-Machine Slight-Incline (Flat) Bench Press
Slight-Incline DB Flye

Shoulders
Seated Single-Arm DB Lateral Raise
Seated Alternating DB Front Raise

I probably should have worked Legs today and I really did
intend to until I got to the gym and saw that everyone else
had the same idea! (Not that I was all THAT disappointed). LOL

I thought I’d work shoulders today since the pain in my
arm hasn’t subsided any. However since I worked Chest
yesterday, my Triceps were still worn out so working
shoulders was a bit of a joke. Plus it was painful trying
to get the weights (DBs or BB) into the Military Press
position.  So I had a very disappointing workout …. then
decided to just go get some cardio in.

Shoulders
Seated Mil. DB Press to 10×50# (only two working sets)
Standing BB Mil. Press to 10×85# (only two working sets)

Cardio
20 Minutes Uphill Fast Walking. Incline constant @ 5.0
Speed ranged from 3.0 to 3.3 … Not a barn-burner but better
than nothing!

Abbreviated Chest workout, only 3 exercises then it was
off to do some cardio.

Chest
Smith-Mach. Incline Bench Press - 3×10x110#
Slight-Incline DB Flye - 3×10x30#
Slight-Incline DB Bench Press - 3×10x60#
I wanted to get a few sets of at least 10 reps in so I kept
myself from trying lift a max weight.

Cardio
5 minute challenging warm-up
15 minute challenging fast walk. Speed constant @ 3.0
Incline incremented 5.0 - 10.0 with 1 min. at each level
Then back down 10.0 - 5.0 with 1 min. at each level.
Then I kept the incline between 5.0 and 6.0 and increased the
speed incrementally to 3.5 before a 2 minute cool-down.

I just had no get-up-and-go today. Not sure what the real
problem was, just feeling lethargic. Today was supposed to
be Arm day, but with the pain in my right bicep I had to
change it up to only doing Triceps and some Leg work.

I worked my Triceps through about every angle and pressing
movement there is and enjoyed that. Then it was Leg time and
we all know how I just love to work Legs … NOT!
I did manage to hit the Leg Press, Leg Extension, Hamstring
curl, and Donkey Calf Raise though. So although it wasn’t an
inspiring workout, it was better than doing nothing.

Think I’ll take the weekend off and get some rest. We’ll see.

Pretty good workout today although I ran out of gas. LOL

Shoulders
Standing BB Mil. Press (5 sets)
Leaning DB Lateral Raise (only 2 sets)
Seated Single-Arm DB Lateral Raise (4 sets)
Seated Single-Arm DB Front Raise (4 sets)
Incline DB Front Raise - Belly on Bench (4 sets)
Seated DB Mil. Press - Back supported (3 sets)
Sets do NOT include warm-up sets.

Cardio
30 Min. Treadmill, Incline constant @ 5, Incremental Speed
to 3.6 Decremented speed from 3.6 during final 5 minute
cool down.

Day 22 of 100 day challenge and I think I’ve lost about 5 pounds.
nothing spectacular, but I’m trying to maintain most of the
muscle mass I have so I’m pretty happy thus far.

No weights today, just cardio …
One Hour on the Treadmill, Incremental Incline
at varying speeds. That’s right, an HOUR
While watching "The 300" on my Zune, but I still broke quite a sweat!

Another abbreviated workout to leave room for Cardio.
Good workout just the same!

Back
Rack Dead Lifts
Hammer-Strength Iso-Lat High Rows
Hammer-Strength Iso-Lat Low Rows
Wide-Grip Lat Pull Downs

Cardio
20 Min. Treadmill, Incline Incremented each moment
from 5.0 to 10.0 and back down. Speed mostly constant
at 3.0 but at the lower inclines I moved it up 3.1, 3.2, 3.3
Oh yeah, watched some of "The 300" on my Zune while working
up a sweat!

I decided to try and lift heavier but fewer exercises
so I’d have time to work in a 20 - 30 minute Cardio session

Chest
Incline DB Bench Press
10×50#, 10×55#, 8×65#, 2×6x70#
Smith-Mach. Slight Incline Bench Press
8×140#, 8×160#, 2×6x180# (Plate Weight Only)

Cardio 20 Min. Treadmill - Fast Walk incremental Incline

I know the weights aren’t impressive to most, but I’m
lifting about as heavy as I safely can without a partner.
Plus I’m old .. that’s my excuse and I’m stick’n to it! LOL

Took it a little easy on my Legs today, but still
worked em. Finished up with some High Intensity Cardio!

Legs
Warm-up sets: Leg Extensions 2×20@45#
Warm-up Sets: Lying Leg Curls 1×20@45#

Walking DB Lunges
Stiff Leg Dead Lifts
Leg Extensions
45* Leg Press

Cardio
20 Min. Uphill Fast Walk, Incrementing Incline & Speed

I tried to do the Overhead BB Squat but just couldn’t get
the hang of it.  My legs & Knees just don’t do well with
squats now a days.