LD’s Log

50 Minutes total
30 Minutes Treadmill
20 Minutes Elipical Trainer
Glad that’s over! LOL

Just a quick note … Today was Back & Traps with a little
cardio thrown in.

Back & Traps
Seated Behind-the-Neck Lat Pull Downs
Seated V-Bar Lat Pull Downs
Hammer Strength Iso-Lat Low Rows
Front BB Shrug
Smith-Mach. Upright Rows
30 Minutes of uphill fast walking on the Treadmill.

Just a quick note … Today was Back & Traps with a little
cardio thrown in.

Back & Traps
Seated Behind-the-Neck Lat Pull Downs
Seated V-Bar Lat Pull Downs
Hammer Strength Iso-Lat Low Rows
Front BB Shrug
Smith-Mach. Upright Rows
30 Minutes of uphill fast walking on the Treadmill.

50 minutes to be exact!
20 min. each
Fast Uphill Walk on Treadmill
Fast High-Step’n Eliptical Trainer
and 10 min. Fast High-Step’n Eliptical Cross-Trainer

I ALMOST (I say that a lot don’t I?) skipped today since I
really hate doing cardio. But after breaking a good sweat
I’m glad I didn’t skip!

A good workout this afternoon, although humbling!
I only lost 1/2 pound this past week and I doubt that I
gained a pound or two of muscle to offset it. I am told that
I’ve noticebly lost some bodyfat, which is GOOD to hear.

Chest & Shoulders
Hammer Strength Incline Seated Press (warm-up sets)
Smith-Mach. Incline = 3 Bench Press
Smith-Mach. Incline = 1 Bench Press
Smith-Mach. Seated Mil. Press
Standing DB Lateral Raise
Standing DB Front Raise
Lying (Chest to bench) DB Rear Delts
Smith-Mach Wide-Grip Bent-Over Rows (works rear delts)

I’m off the "Post Cycle Support".

This wasn’t a completely legal meals day but not bad at all!

Cardio
35 minutes of intense uphill fast walking to the tune of 2 miles.
Steepest incline = 8.0 fasted speed = 3.6
Ended doing a few sets of machine Lat Pull Downs and then a few
sets of Seated Cable Behind-the-Neck Pull Downs. So a good
workout considering I ALMOST skipped today. LOL

Just to wind out my week …. tomorrow is Cardio and maybe
some Lat & AB work.

Arms
Standing EZ-Bar Curls
Standing EZ-Bar Overhead Tricep Extentions
Incline DB Alternating Curls
Close-Grip Bench Press
Seated EZ-Bar Wide-Grip Preacher Curls

That’s all folks ….

Got the bike back out on the trail this afternoon for a
45 minute (or so) 7.2 mile struggle! I haven’t ridden since
2007 so it was both a treat and a struggle today! But it
was GREAT! Sooo much better than any stationary bike or treadmill!

Still in the Deloading phase, but got in an intensive Back
and Traps workout along with 30 minutes of Cardio!

Back & Traps
Seated Lat Pull Downs (Very Wide Grip)
Seated Lat Pull Downs (Medium Neutral Grip
Seated Cable Rows (Medium Neutral Grip
Seated Cable Rows (Neutral Grip V-Bar
Standing BB Shrug
Seated High Cable Rope Rows (First time on these)
Hammer-Strength ISO-Lat Low Rows (Tandum Pulls)

Cardio
30 minutes fast walk (3.5 - 3.7) uphill 4.0 - 10.0
6 Minutes decending incline and speed cool-down
I DID break a good sweat!

Thought I’d do some endurance cardio (for me that is) today!

Cardio
5 Min. fast-walking warm-up
40 Min. Rolling Hills consisting of:
10 Min. Run (Inc -1.0 to +3.0) Speed 5.5
10 Min. Fast Walk (Inc -1.0 to +4.0) Speed 3.6 - 3.9
10 Min. Run (Inc -1.0 to +3.0) Speed 5.5
10 Min. Fast Walk (Inc -1.0 to +4.0) Speed 3.6 - 3.9
3 Min. Walking Cool-Down varying speeds & inclines

I hurt … nuff said!