Weight: 208.2
8:00 am
Cold front blew in after yesterday’s ride, so it’s back inside. Knees are a little twitchy from yesterday,
Warmup: 12 min exerbike
Pull-ups (assisted): 5 sets
Dips (assisted): 5 sets
Leg Press: 1×90
Bent-knee Raise: 15/15
Cooldown: 17 min light spin
Total calories: -620
Getting the jump on 2011, light workout in Vegas, HRM issues
Warmup: Elliptical, 12 min
Pull-up (assisted): 5 sets
Cybex Bench: 5 sets
Squats: 5 sets
Stretch
It’s been a good week. Settling in to the new gig, catching up on all the stuff that’s been postponed too long. Cleaning house (metaphorically and physically) signing new clients, hiring peeps, bookkeeping, lions, tigers and bears – oh my! Gettin’ shtuff done.
Commuting by motorcycle roughly two hours each day has been my recent mode of exercise – just holding on can take considerable effort when I twist the wrist. After a glorious ride to work yesterday morning, I returned home in the late afternoon after taking a 20-minute side trip up Lookout Mountain.
That was the first time I’d driven her in the mountains. Wrestling through the generally slow, tight turns, while not going fast took significant effort. The ride down proved to be a great pec and thigh adductor workout, riding in general is a great core stimulant.
Riding is my version of kinhin (walking meditation) – feels good to be doing it regularly again.
Next up: Pedalling the dam loop!
Weight: 198.6
12:30pm
Getting back in the flow of things. 20 minutes of spinning followed by some light circuit-style upper body lifting. Aquatic resistance and hot tub soak to finish up.
Cable Rows: 80×20
DB Incline Bench: 30×20
BB Shrug: 45×20
Pulldowns: 80×20
DB Shrug: 45×20
10 minutes aquatherapy
10 minutes hottub
Total calories: -270
Total weight: 8000 pounds
Weight: 203.6
10:00am
Woke up with DOMS in lats and tris. Definitely feeling the effects of the negative chins yesterday… hello growth!
Warmup: elliptical, 11m/-100 cals
45deg. Incline DB Press: 30×12, 45×6/6, 35×9
45 deg. Incline DB Bent Arm Flye: 30×8/6/8/4 (const. tension)
Cable Crossover Low: 40×12, 50×10/8/8
Hanging back stretches: 4x30sec
Crunches: 25/25/25 (legs up)
Stretch
5 min steam
10 min hot tub soak
Total cals: -530
Good session, the boy kicked butt on pushups – 5 sets of 10, his PB. Good workout partner!
Weight: 201.4
noon
Didn’t eat enough yesterday, but got in a few naps and full night sleep for about 12 hours of rest/recovery. I bit lethargic heading into gym.
Warmup: elliptical, 10min, -110
45deg. Incline DB Press: 30×15/12,40×5/6/3
45deg. Incline DB Bent Arm Flye: 25×8/7/5, 10×10/10 (stretch)
Cybex Flye: 50×8, 70×7/6/5 (3 on seat, 1 on handles)
Close Grip Low Cable Row: 60×15, 120×8/8/8
Wide Grip Pulldown Front: 80×10, 100×8/6, 80×12
Hanging Leg Raise: 15/15/15
5kg Med Ball Twists: 15/15/15
Cooldown: 5 min. walk on track
5-10min steam
Total cals: -830
Good session, despite weakness – couldn’t lift arms after. heh 
Weight: 198.4
noon
Warmup: Spin bike 5 min
Incline BB Press: 45×15, 90×10/10/10
10* DB Bent Arm Flye: 30×6/6/6 + 12.5×10/10/10 stretchers
Cable Crossover Low: 50×6, 40×8, 30×10
Crunches: 20/20
5mins Steam
6:30pm
:30 spinning, -350cal
Weight: 197.6
Back in the gym, first lifting since June
Warmup: elliptical -100
Decline Press: 90×10/10/10
SuperSet w/
Cable Row: 100×10/10/10
Hanging Leg Raises: 15/15
:30 cardio