July 29,2003 (Tue) -

Just a brief rundown on what I'm currently using/doing for my workouts:

Abs:
1) standard crunches - 50 inside/50 outside
2) criss-cross crunches - 50 each side
3) leg raises - 50
4) leg lifts - 50
5) extended full crunches (legs/arms extended and crunch to fetal) - 50

Stretching:
1) butterfly
2) hurdle (inside and out)
3) head to knee/touch toes

Weight lifting:
Chest/Shoulders/Triceps: (measured in sets or lbs)
1) dips - 3x20~bodyweight
2) pec deck - 100/150/200
3) cable pushdown - 50/75/100
4) smith shoulder press - 3x8~125
5) dumbell shrugs - 3x12~50/80/95
6) decline press (hammer) - 3x10~50
7) dumbell laterals (forward) - 3x8~25
8) dumbell laterals (side) - 3x8~40

Back/biceps:
1) seated cable rows - 100/150/200 (t-bar)
2) cable pulldowns - 100/120/150 (widegrip)
3) bent over dumbell rows - 50/75/95 (dumbells only go up to 95lbs*)
4) seated preacher curls - 50/60/75
5) alternating dumbell curls - 25/30/40
6) hammer curls - 3x8~25

Legs:
1) squats - 125/225/315 (switch between smith & free)
2) leg curls - 50/60/70~10 (singles) or 100/120 (double)
3) leg extension - 50/60~12 (singles) or 100/120 (double)
4) sled - 120~12 (singles)

I keep my weight lifting par with my energy level. If I'm feeling strong and full of energy, I lift hard. If I feel average or less.. I lift light and go max reps. I try not to train hard every time. I like to mixup my exercises to keep my body guessing. I use enough weight to stimulate growth.

Since I started back weight lifting, I've noticed a nice gain in strenght and muscle size. This only motivates me to go on!

Got back from WI yesterday. A whole week without a workout or exercise. Well... I did do a few crunches the first day but that was it. I decided to kick myself in the pants now.

I hit the gym today for chest/shoulders/tri's. I started with 20 min of abs and stretching. Then I did benchpress, dips, dumbell flys, dumbell shoulder press, dumbell side lateral raises, shrugs, cable press down and rear dumbell tricep extensions (behind head). I tried to stay off the machines today.

I feel pretty good afterward. Got some groceries from Tom Thumb - steak, pork, bacon, eggs, cheese, salad fixins and lots of H2O! I'm gunna chaw some steak tonight!

I figure with all that goofin off last week, I need to get back on induction for a while. I'm going to try to lose the fat and tone up. I'm focusing on heavy weights to add size but I'll go light every other week to mix it up.

I plan on riding the bike this weekend if weather permits. I could stand a few laps around the lake or on a new off road trail. Maybe www.dorba.org will have something for me?

Decided to hit the trails on my mountain bike this weekend. DORBA hosted a beginners clinic and trail ride out in Arlington, Texas. That was really fun! I decided to hit another trail on the way home after that too.. so I got my bike workout for the day. Did 12.5 miles on the trail.

After lunch, I went to the gym for my Back/Bicep routine. I've noticed a little decrease in energy recently, so I did lighter sets with more reps. Either way, you get a good workout.

I find that the more I workout and exercise, the more forgiving my diet can be. EG: more exercise = more carbs to use. I'm still trying to watch what I eat. I still cringe at processed foods... LOL! I've been drinking more water now that I ride bikes. (yeah!)

Thats it for now!