C-3-Back and Hamstrings (1)

Today's workouts

Yesterday, on my day off from weights, I did low intensity cardio (3 of 3) first thing in the morning.  Later in the evening (2 nights ago), I did interval cardio. (2 of 3) Today I did interval cardio AFTER my workout (3 of 3)

Previous Workout:

Duration: 51:31
Calories: 430
Average Heart Rate: 121 bpm (64% MHR)
Maximum Heart Rate: 150 bpm (79% MHR)
Fat Percentage of Calories: 30%

Tonight's Workout...

Duration: 57:13
Calories: 400
Average Heart Rate: 107 bpm (57% MHR)
Maximum Heart Rate: 132 bpm (70% MHR)
Fat Percentage of Calories: 30%

Pullups
6
6
6
6

each set followed up with assisted pull-ups

Dumbbell Bent Over Row
2 warms
65 lbs. x 8 Reps.
70 lbs. x 8 Reps.
75 lbs. x 8 Reps.

Pullover-SUPERSET-Seated Row
65 lbs. x 12 Reps./100 lbs. x 12 Reps.
65 lbs. x 12 Reps./100 lbs. x 12 Reps.
65 lbs. x 12 Reps./100 lbs. x 12 Reps.

Stiff Legged Deadlift-Dumbbells
2 Warms
65 lbs. x 10 Reps.
70 lbs. x 8 Reps.
70 lbs. x 8 Reps.

Lying Leg Curl
1 Warm
120 lbs. x 10 Reps.
130 lbs. x 10 Reps.
140 lbs. x 10 Reps.

1-Leg, Leg Curl-Cable Machine
45 lbs. x 12 Reps.
50 lbs. x 12 Reps.

C-2-Chest and Triceps (1)

This past Wednesday's workout

I did low intensity cardio (2 of 3) AFTER my chest and tri's workout.

Previous Workout:

Duration: 45:03
Calories: 418
Average Heart Rate: 126 BPM (67% MHR)
Maximum Heart Rate: 143 BPM (76% MHR)
Fat Percentage of Calories: 27%

Today's Workout...

Duration: 1:05:41
Calories: 440
Average Heart Rate: 113 BPM (60% MHR)
Maximum Heart Rate: 138 BPM (73% MHR)
Fat Percentage of Calories: 35%

Flat Dumbbell Press
3 warms
90 lbs. x 8 reps
95 lbs. x 8 reps
95 lbs. x 7 reps

Slight Incline Dumbbell Press
2 Warms
70 lbs. x 10 reps.
75 lbs. x 10 reps.

Flat Barbell Press
1 Warm
155 lbs. x 10 Reps.
155 lbs. x 10 Reps.

Incline Dumbbell Flyes
50 lbs. x 12 Reps.
55 lbs. x 12 Reps.

Close Press-Dumbbells
2 Warms
50 lbs. x 10 Reps.
50 lbs. x 10 Reps.
50 lbs. x 10 Reps.

Reverse Pressdowns
2 Warms
90 lbs. x 12 Reps.
90 lbs. x 12 Reps.
90 lbs. x 12 Reps.

1-Arm Rope PressDown
40 lbs. x 12 reps.
40 lbs. x 12 reps.

C-1-Quads and Calves (1)

This past Tuesday's workout

Previous Workout:

Duration: 54:55
Calories: 404
Average Heart Rate: 116 bpm (61% MHR)
Maximum Heart Rate: 159 bpm (84% MHR)
Fat Percentage of Calories: 32%

Today's Workout...

Duration: 54:46
Calories: 373
Average Heart Rate: 115 bpm (61% MHR)
Maximum Heart Rate: 153 bpm (84% MHR)
Fat Percentage of Calories: 32%

Squat
3 warms
225 lbs. x 8 reps.
245 lbs. x 8 reps.
275 lbs. x 8 reps.
315 lbs. x 8 reps.

Leg Extension
1 warm
200 lbs. x 10 reps.
200 lbs. x 10 reps.
200 lbs. x 10 reps.

Front Squat
135 lbs. x 8 reps.
155 lbs. x 8 reps.
205 lbs. x 6 reps.

StepUps
50 lbs. x 12 reps.
50 lbs. x 12 reps.
50 lbs. x 12 reps.

Seated Calf Raise
35 lbs. x 30 reps.
35 lbs. x 30 reps.
35 lbs. x 30 reps.
35 lbs. x 30 reps.
35 lbs. x 30 reps.

B-4-Delts and Biceps (4)

Today's workout

...and I'm all caught up.

I did low intensity cardio AFTER my workout today (1 of 3) I did high intensity cardio hours later. (1 of 3)

Final workout for this cycle. Went as heavy as I ever been lately with the side raises. A little body english towards the end but no swinging.

great workout.

Previous Workout:


Duration: 1:00:39
Calories: 330
Average Heart Rate: 104 bpm (55% MHR)
Maximum Heart Rate: 142 bpm (76% MHR)
Fat Percentage of Calories: 43%


Tonight's Workout...


Duration: 56:10
Calories: 345
Average Heart Rate: 110 bpm (59% MHR)
Maximum Heart Rate: 135 bpm (72% MHR)
Fat Percentage of Calories: 39%

Side Lateral Raise
2 Warms
40 lbs. x 8 reps.
45 lbs. x 8 reps.
50 lbs. x 8 reps.

Seated Dumbbell Press
2 Warms
65 lbs. x 10 Reps.
65 lbs. x 10 Reps.

Rear Dumbbell Raise-SUPERSET-Barbell Shrug
30 lbs. x 12 reps./185 lbs. x 12 reps.
30 lbs. x 12 reps./185 lbs. x 12 reps.
30 lbs. x 12 reps./185 lbs. x 12 reps.

Barbell Curl
2 Warms
75 lbs. x 8 reps.
75 lbs. x 8 reps.
75 lbs. x 8 reps.

Seated Alternating Dumbbell Curl-SUPERSET-1-Arm Preacher Curl
30 lbs. x 10 Reps./20 lbs. x 10 Reps.
30 lbs. x 10 Reps./20 lbs. x 10 Reps.
30 lbs. x 10 Reps./20 lbs. x 10 Reps.

B-3-Back and Hamstrings (4)

Last Friday's workout

Previous Workout:

Duration: 1:05:43
Calories: 411
Average Heart Rate: 111 bpm (59% MHR)
Maximum Heart Rate: 142 bpm (75% MHR)
Fat Percentage of Calories: 36%

Tonight's Workout...

Duration: 1:07:43
Calories: 434
Average Heart Rate: 112 bpm (60% MHR)
Maximum Heart Rate: 138 bpm (73% MHR)
Fat Percentage of Calories: 36%

Lat Pulldown-Close Grip

3 Warms

130 lbs. x 8 reps.

150 lbs. x 8 reps.

170 lbs. x 6 reps.

Bent Over Row

2 warms

155 lbs. x 8 Reps.

175 lbs. x 8 Reps.

185 lbs. x 8 Reps.

Bench Row-SUPERSET-Straight Arm Pulldown

55 lbs. x 12 Reps./100 lbs. x 12 Reps.

55 lbs. x 10 Reps./100 lbs. x 12 Reps.

55 lbs. x 10 Reps./100 lbs. x 12 Reps.

Leg Curl

155 lbs. x 6 Reps.

160 lbs. x 6 Reps.

165 lbs. x 6 Reps.

Stiff Legged Deadlifts

155 lbs. x 12 Reps.

155 lbs. x 12 Reps.

155 lbs. x 12 Reps.

155 lbs. x 12 Reps.

Dumbbell Split Squat

60 lbs. x 10 Reps.

60 lbs. x 10 Reps.

B-2-Chest and Triceps (4)

Last Thursday's Workout

Previous Workout:

Duration: 56:42
Calories: 289
Average Heart Rate: 104 BPM (55% MHR)
Maximum Heart Rate: 127 BPM (67% MHR)
Fat Percentage of Calories: 34%

Today's Workout...

Duration: 59:53
Calories: 426
Average Heart Rate: 115 BPM (61% MHR)
Maximum Heart Rate: 146 BPM (78% MHR)
Fat Percentage of Calories: 34%

Slight Incline Barbell Press

3 warms

155 lbs. x 8 reps

185 lbs. x 8 reps

205 lbs. x 6 reps_DROP_185 lbs. x 4 Reps.

Incline Dumbbell Press

2 Warms

80 lbs. x 10 reps.

85 lbs. x 8 reps.

Flat Dumbbell Flyes

1 Warm

45 lbs. x 12 Reps.

45 lbs. x 12 Reps.

45 lbs. x 12 Reps.

Uneven Pushups

16

16

Dips

10

10

10

10

Rope Pressdowns

2 Warms

80 lbs. x 10 Reps.

80 lbs. x 12 Reps.

Lying Barbell Extension

55 lbs. x 12 reps.

55 lbs. x 12 reps.

B-1-Quads and Calves (4)

Yesterday's Workout

...and I'm all caught up!

Yesterday, I did low intensity cardio in the evening hours after my workout. (2 of 3)

I've been feeling tired as of late and a little bit under the weather but may be a function of the celebratory birthday weekend.

I didn't quite feel as strong yesterday but managed to push through no matter how lethargic I was feeling.

Previous Workout:

Duration: 57:19
Calories: 378
Average Heart Rate: 113 bpm (60% MHR)
Maximum Heart Rate: 149 bpm (79% MHR)
Fat Percentage of Calories: 35%

Today's Workout...

Duration: 1:09:34
Calories: 556
Average Heart Rate: 121 bpm (64% MHR)
Maximum Heart Rate: 156 bpm (83% MHR)
Fat Percentage of Calories: 29%

Squat

3 warms

225 lbs. x 8 reps.

245 lbs. x 8 reps.

275 lbs. x 8 reps.

315 lbs. x 8 reps.

Leg Press

1 warm

360 lbs. x 15 reps.

450 lbs. x 15 reps.

500 lbs. x 15 reps.

Barbell Lunge

135 lbs. x 8 reps.

155 lbs. x 8 reps.

155 lbs. x 8 reps.

Leg Extension

200 lbs. x 12 reps.

200 lbs. x 12 reps.

200 lbs. x 12 reps.

Standing Calf Raise

135 lbs. x 20 reps.

150 lbs. x 20 reps.

150 lbs. x 20 reps.

165 lbs. x 20 reps.

165 lbs. x 20 reps.