OK, let's get this thing caught up ...

12/8:

Incline Bench Press: 3 sets of 12 at 180 lbs.
One Arm Row: 3 x 12 ~ 40, 50, 50
Shoulder Press: 3 x 12 ~ 90
Triceps Pressdown: 3 x 12 ~ 70
Leg Press: 3 x 12 ~ 350
Seated Calf Raise: 3 x 12 ~ 90
Back Extensions: 3 x 12 ~ bodyweight

12/10:

Incline Bench Press: 3 x 12 ~ 140, 230, 230.
One Arm Row: 3 x 12 ~ 50
Shoulder Press: 3 x 12 ~ 90, 160, 160
Triceps Pressdown: 3 x 12 ~ 80
Leg Press: 3 x 12 ~ 200, 300, 380
Seated Calf Raise: 3 x 12 ~ 90, 125, 125
Back Extensions: 3 x 12 ~ bodyweight

12/11:

20 mins. AM cardio

Hanging Knee Raise: 3 x 12 ~ bw
Crunches: 3 x 12 ~ bw
Cross-touch Crunch: 3 x 12 ~ bw

12/12:

Standing EZ Bar Curls: 3 x 6 ~ 90
Negative DB Preacher Curls: 3 x 6 ~ 35
Standing Cable Bar Curls: 3 x 6 ~ 85

12/13:

20 mins AM cardio

Machine Ab Crunch: 3 x 15 ~ 100, 150, 150
Hanging Knee Raise: 3 x 15
Weighted Cross Overs: 3 x 15 ~ 10
Straight Leg Crunch: 3 x 15

12/14:

Incline Bench Press: 3 x 12 ~ 150, 160, 160
One Arm Row: 3 x 12 ~ 55
Shoulder Press: 3 x 12 ~ 100
Triceps Pressdown: 3 x 12 ~ 70
Leg Press: 3 x 12 ~ 350
Seated Calf Raise: 3 x 12 ~ 90
Back Extensions: 3 x 12 ~ bodyweight

12/17:

Incline Bench Press: 3 x 12 ~ 150, 160, 175
One Arm Row: 3 x 12 ~ 60
Shoulder Press: 3 x 12 ~ 100, 120, 130
Triceps Pressdown: 3 x 12 ~ 70, 70, 80
Leg Press: 3 x 12 ~ 200, 350, 350
Seated Calf Raise: 3 x 12 ~ 90
Back Extensions: 3 x 12 ~ bodyweight

12/18: Extra Leg Work

Leg Extensions: 4 x 12 ~ 150
Leg Presses: 4 x 12 ~ 450
Standing One-leg Curls: 4 x 12 ~ 80

12/19:

Standing EZ Bar Curls: 3 x 6 ~ 90
Negative DB Preacher Curls: 3 x 6 ~ 40
Standing Cable Bar Curls: 3 x 6 ~ 90, 90, 100

12/20 - 12/26 Took off as rest week, which is good to do every 8 weeks or so to allow the body to recover from any small nagging injuries. It also allows your body to COMPLETELY recover, since recovery is not only just muscular and energy recovery, but also hormonal recovery and nervous sytem recovery as well. Maybe I'll post an article on that someday ...

12/27:

Incline Bench Press: 3 x 12 ~ 160, 180, 180
One Arm Row: 3 x 12 ~ 55, 60, 60
Shoulder Press: 3 x 12 ~ 100, 110, 120
Triceps Pressdown: 3 x 12 ~ 70, 70, 80
Leg Press: 3 x 12 ~ 350
Seated Calf Raise: 3 x 12 ~ 135
Back Extensions: 3 x 12 ~ bodyweight

For the first of the year, and also since Fern and I will be going to Hawaii in February, we had to make changes to the program we designed. Now, since this trip was unplanned, fat loss is the focus.

Back to the ol' CKD and daily AM cardio. Weight training is goung to be superset oriented. Focus is placed on fat loss, and not muscle gain, since now we are looking to just keep what we have built the past few months.

1/2/02:

20 mins AM cardio (elliptical)

1/4:

Incline DB Press/Incline DB Flye superset: 3 x 8 ~ 30, 30, 40
Narrow Grip Pulldowns/Pressdowns superset: 3x8~ 160/80
Leg Extensions: 3 x 8 ~ 100, 120, 150
Leg Press (high & tight stance): 3 x 8 ~ 200, 250, 300
Back Extensions: 3 x 8 ~ 10

1/6/02:

Cardio: 25 mins on Elliptical ... gym was super crowded today. They are forecasting snow here tonight, so I guess everyone decided to go to the gym this afternoon. Had to wait 10 mins to get on ANY cardio equipment, but finally an elliptical opened up. I was a sweaty mess by the time I left ... Love those intervals

Start the CKD diet officially tomorrow.