C-4-Delts and Biceps (2)

FINAL workout of 2011.

I've since taken 4 days off since then which would be the longest stretch of rest I've taken since I vacationed in OBX.

Time to get it going tomorrow!

Previous Workout:

Duration: 47:50
Calories: 417
Average Heart Rate: 123 bpm (65% MHR)
Maximum Heart Rate: 155 bpm (82% MHR)
Fat Percentage of Calories: 29%

Tonight's Workout...

Duration: 54:35
Calories: 434
Average Heart Rate: 118 bpm (62% MHR)
Maximum Heart Rate: 144 bpm (76% MHR)
Fat Percentage of Calories: 32%

Dumbbell Press
3 Warms
80 lbs. x 8 reps.
75 lbs. x 8 reps.
70 lbs. x 8 reps.

1-Arm Cable Lateral
2 warms
30 lbs. x 10 Reps.
40 lbs. x 10 Reps.

Rear Delt Flye-SUPERSET-Upright Row
1 warms
15 lbs. x 10 Reps./70 lbs. x 12 Reps.
15 lbs. x 10 Reps./80 lbs. x 12 Reps.

Hammer Curl
2 Warms
65 lbs. x 6 Reps.
70 lbs. x 6 Reps.
75 lbs. x 6 Reps.

Close Curl
1 Warm
65 lbs. x 10 Reps.
75 lbs. x 10 Reps.
85 lbs. x 10 Reps.

1-Arm Cable Curl
30 lbs. x 12 Reps.
40 lbs. x 12 Reps.

Steady State Cardio...30 Minutes on Treadmill

C-3-Back and Hamstrings (2)

Today's workout...

Thanks to your instructional video, I tried the bent over rows with an underhand grip and like it alot better. I feel my back more.

As such, was able to pull more weight.


Previous Workout:

Duration: 1:16:51
Calories: 552
Average Heart Rate: 114 bpm (60% MHR)
Maximum Heart Rate: 143 bpm (76% MHR)
Fat Percentage of Calories: 35%

Tonight's Workout...

Duration: 59:06
Calories: 555
Average Heart Rate: 127 bpm (67% MHR)
Maximum Heart Rate: 152 bpm (80% MHR)
Fat Percentage of Calories: 26%

Pullup
8 reps
6 reps
6 reps
6 reps

...each set followed by assisted pullups.

Bent Over Rows
2 warms
155 lbs. x 8 Reps.
185 lbs. x 8 Reps.
205 lbs. x 8 Reps.

Rope Pulldown
1 warms
100 lbs. x 8 Reps.
100 lbs. x 8 Reps.
100 lbs. x 8 Reps.

Straight Arm Pulldown
110 lbs. x 12 Reps.
110 lbs. x 12 Reps.
110 lbs. x 12 Reps.

Stiff Legged Deadlift
135 lbs. x 12 Reps.
135 lbs. x 12 Reps.
135 lbs. x 12 Reps.

Leg Curl
120 lbs. x 10 Reps.
120 lbs. x 10 Reps.
130 lbs. x 10 Reps.

C-2-Chest and Triceps (2)

Yesterdays' workout.

While I wasn't able to go for 120 lb. presses like last time (no spotter), I am still very happy to have completed two working sets unassisted at 110 lbs. I'm only concerned for the fact that, 120 lbs. are the heaviest dumbbells available at my gym.

Was also able to fare pretty well at 90 lbs. with the slight incline presses.

With the year coming to a close, I'm satisfied with how much progress I've made-strength wise-in the past year.


Previous Workout:

Duration: 1:01:47
Calories: 480
Average Heart Rate: 117 BPM (62% MHR)
Maximum Heart Rate: 152 BPM (80% MHR)
Fat Percentage of Calories: 33%

Today's Workout...

Duration: 1:12:11
Calories: 636
Average Heart Rate: 123 BPM (65% MHR)
Maximum Heart Rate: 157 BPM (83% MHR)
Fat Percentage of Calories: 28%

Flat DB Press
3 warms
100 lbs. x 8 reps
110 lbs. x 8 reps
110 lbs. x 6 reps

Slight Incline DB Press
2 Warms
90 lbs. x 10 reps
90 lbs. x 10 reps.

Barbell Press
1 Warm
155 lbs. x 10 reps.
155 lbs. x 10 reps.

Incline Flye
50 lbs. x 12 Reps.
50 lbs. x 10 Reps.

Close Grip Press
115 lbs. x 10 reps.
115 lbs. x 10 reps.
115 lbs. x 10 reps.

Reverse Pressdown
1 Warm
90 lbs. x 12 Reps.
90 lbs. x 12 Reps.
90 lbs. x 12 Reps.

1-Arm Rope PressDown
1 Warm
40 lbs. x 12 Reps.
40 lbs. x 12 Reps.

C-1-Quads and Calves (2)

This past Tuesday's workout...

Previous Workout:

Duration: 1:08:10
Calories: 628
Average Heart Rate: 126 bpm (67% MHR)
Maximum Heart Rate: 164 bpm (87% MHR)
Fat Percentage of Calories: 26%

Today's Workout...

Duration: 1:10:31
Calories: 587
Average Heart Rate: 121 bpm (64% MHR)
Maximum Heart Rate: 169 bpm (89% MHR)
Fat Percentage of Calories: 30%

Leg Press
3 warms
540 lbs. x 12 reps.
540 lbs. x 12 reps.
630 lbs. x 12 reps.
630 lbs. x 12 reps.

Squat
2 warm
245 lbs. x 8 reps.
285 lbs. x 8 reps.
315 lbs. x 8 reps.

Leg Extension
170 lbs. x 10 reps.
170 lbs. x 10 reps.
185 lbs. x 10 reps.

Walking Lunge
60 lbs. x 12 reps.
60 lbs. x 12 reps.
60 lbs. x 12 reps.

Standing Calf Raises
105 lbs. x 30 reps.
105 lbs. x 30 reps.
105 lbs. x 30 reps.
105 lbs. x 30 reps.
105 lbs. x 30 reps.

C-4-Delts and Biceps (1)

This past Monday's workout...

Reverse pyramided again to start with the dumbbell presses. 80 lbs. so far is the number to beat.

Previous Workout:

Duration: 57:43
Calories: 524
Average Heart Rate: 124 bpm (66% MHR)
Maximum Heart Rate: 154 bpm (81% MHR)
Fat Percentage of Calories: 28%

Tonight's Workout...

Duration: 47:50
Calories: 417
Average Heart Rate: 123 bpm (65% MHR)
Maximum Heart Rate: 155 bpm (82% MHR)
Fat Percentage of Calories: 29%

Dumbbell Press
3 Warms
80 lbs. x 8 reps.
75 lbs. x 6 reps.
70 lbs. x 8 reps.

1-Arm Cable Lateral
2 warms
30 lbs. x 10 Reps.
30 lbs. x 10 Reps.

Rear Delt Flye-SUPERSET-Upright Row
1 warms
15 lbs. x 10 Reps./60 lbs. x 12 Reps.
15 lbs. x 10 Reps./60 lbs. x 12 Reps.

Hammer Curl
2 Warms
65 lbs. x 6 Reps.
75 lbs. x 6 Reps.
75 lbs. x 6 Reps.

Close Curl
1 Warm
65 lbs. x 10 Reps.
75 lbs. x 10 Reps.
75 lbs. x 10 Reps.

1-Arm Cable Curl
30 lbs. x 12 Reps.
35 lbs. x 12 Reps.

Steady State Cardio...30 Minutes on Treadmill

C-3-Back and Hamstrings (1)

this past Sunday's workout...

Previous Workout:

Duration: 45:19
Calories: 329
Average Heart Rate: 114 bpm (60% MHR)
Maximum Heart Rate: 144 bpm (76% MHR)
Fat Percentage of Calories: 35%

Tonight's Workout...

Duration: 1:16:51
Calories: 552
Average Heart Rate: 114 bpm (60% MHR)
Maximum Heart Rate: 143 bpm (76% MHR)
Fat Percentage of Calories: 35%

Pullup
8 reps
6 reps
6 reps
6 reps

...each set followed by assisted pullups.

Bent Over Rows
2 warms
155 lbs. x 8 Reps.
175 lbs. x 8 Reps.
185 lbs. x 8 Reps.

Rope Pulldown
1 warms
100 lbs. x 8 Reps.
100 lbs. x 8 Reps.
100 lbs. x 8 Reps.

Straight Arm Pulldown
110 lbs. x 12 Reps.
110 lbs. x 12 Reps.
110 lbs. x 12 Reps.

Stiff Legged Deadlift
135 lbs. x 12 Reps.
135 lbs. x 12 Reps.
135 lbs. x 12 Reps.

Leg Curl
120 lbs. x 10 Reps.
120 lbs. x 10 Reps.
130 lbs. x 10 Reps.

C-2-Chest and Triceps (1)

Christmas eve workout!

Big gains....was able to bench press the heaviest set of dumbbells (120 lbs.) at my gym. Feeling good.


Previous Workout:

Duration: 46:59
Calories: 330
Average Heart Rate: 113 BPM (60% MHR)
Maximum Heart Rate: 141 BPM (75% MHR)
Fat Percentage of Calories: 37%

Today's Workout...

Duration: 1:01:47
Calories: 480
Average Heart Rate: 117 BPM (62% MHR)
Maximum Heart Rate: 152 BPM (80% MHR)
Fat Percentage of Calories: 33%

Flat DB Press
3 warms
100 lbs. x 8 reps
110 lbs. x 8 reps
120 lbs. x 6 reps

Slight Incline DB Press
2 Warms
85 lbs. x 9 reps
90 lbs. x 8 reps.

Barbell Press
1 Warm
155 lbs. x 10 reps.
155 lbs. x 10 reps.

Incline Flye
50 lbs. x 12 Reps.
55 lbs. x 10 Reps.

Close Grip Press
95 lbs. x 10 reps.
115 lbs. x 10 reps.
115 lbs. x 10 reps.

Reverse Pressdown
1 Warm
90 lbs. x 12 Reps.
90 lbs. x 12 Reps.
90 lbs. x 12 Reps.

1-Arm Rope PressDown
1 Warm
40 lbs. x 12 Reps.
40 lbs. x 12 Reps.

C-1-Quads and Calves (1)

2nd go around with the C routines...last Friday's quads and calves workout

Solid work all around.

Previous Workout:

Duration: 1:08:27
Calories: 522
Average Heart Rate: 118 bpm (62% MHR)
Maximum Heart Rate: 168 bpm (89% MHR)
Fat Percentage of Calories: 25%

Today's Workout...

Duration: 1:08:10
Calories: 628
Average Heart Rate: 126 bpm (67% MHR)
Maximum Heart Rate: 164 bpm (87% MHR)
Fat Percentage of Calories: 26%

Leg Press
3 warms
540 lbs. x 12 reps.
540 lbs. x 10 reps.
630 lbs. x 10 reps.
630 lbs. x 10 reps.

Squat
2 warm
245 lbs. x 8 reps.
275 lbs. x 8 reps.
315 lbs. x 8 reps.

Leg Extension
170 lbs. x 10 reps.
170 lbs. x 10 reps.
190 lbs. x 10 reps.

Walking Lunge
50 lbs. x 12 reps.
60 lbs. x 12 reps.
60 lbs. x 12 reps.

Standing Calf Raises
105 lbs. x 30 reps.
105 lbs. x 30 reps.
105 lbs. x 30 reps.
105 lbs. x 30 reps.
105 lbs. x 30 reps.

B-4-Delts and Biceps (4)

Last thursday's Delts and Biceps workout...

Was able to put up 90 lbs. for the high incline press. I don't think I've ever been able to do that before.

Previous Workout:

Duration: 47:13
Calories: 395
Average Heart Rate: 121 bpm (64% MHR)
Maximum Heart Rate: 149 bpm (79% MHR)
Fat Percentage of Calories: 31%

Tonight's Workout...

Duration: 41:42
Calories: 388
Average Heart Rate: 127 bpm (67% MHR)
Maximum Heart Rate: 161 bpm (85% MHR)
Fat Percentage of Calories: 25%

Side Lateral Raise
3 Warms
45 lbs. x 8 reps.
45 lbs. x 8 reps.
50 lbs. x 8 reps.

High Incline Press
2 warms
80 lbs. x 10 Reps.
90 lbs. x 10 Reps.

Cable UpRight Row
1 warms
120 lbs. x 10 Reps.
130 lbs. x 10 Reps.
140 lbs. x 10 Reps.
150 lbs. x 10 Reps.

Incline Dumbbell Curl
2 Warms
40 lbs. x 6 Reps.
40 lbs. x 6 Reps.
40 lbs. x 5 Reps.

Cable Curl
1 Warm
100 lbs. x 8 Reps.
110 lbs. x 8 Reps.
110 lbs. x 8 Reps.

Preacher Curls
30 lbs. x 12 Reps.
30 lbs. x 12 Reps.

Interval Cardio...30 Minutes on Treadmill

B-3-Back and Hamstrings (4)

Today's workout...

Again, I'm all caught up...so much for staying on top of my blogs like I stated back in December 7th. Christmas is almost here and so with that, the end of the year as well. Can't wait.

Previous Workout:

Duration: 32:20
Calories: 370
Average Heart Rate: 137 bpm (72% MHR)
Maximum Heart Rate: 156 bpm (83% MHR)
Fat Percentage of Calories: 18%

Tonight's Workout...

Duration: 56:03
Calories: 500
Average Heart Rate: 124 bpm (66% MHR)
Maximum Heart Rate: 159 bpm (84% MHR)
Fat Percentage of Calories: 27%

Lat Pulldown-Palm Up
3 Warms
140 lbs. x 8 reps.
160 lbs. x 8 reps.
160 lbs. x 8 reps.

T-Bar Rows
2 warms
195 lbs. x 10 Reps.
205 lbs. x 8 Reps.
225 lbs. x 8 Reps.

Dumbbell Deadlifts
1 warms
90 lbs. x 10 Reps.
95 lbs. x 10 Reps.

Close Row
140 lbs. x 12 Reps.
160 lbs. x 12 Reps.
180 lbs. x 12 Reps.

Good Mornings
135 lbs. x 12 Reps.
135 lbs. x 12 Reps.
135 lbs. x 12 Reps.

Glute Ham Raise
16 Reps.
16 Reps.
17 Reps.

Steady State Cardio....

35 Minutes-Stepmill

B-2-Chest and Triceps (4)

Yesterday's workout....

Previous Workout:

Duration: 28:11
Calories: 350
Average Heart Rate: 147 BPM (78% MHR)
Maximum Heart Rate: 214 BPM (113% MHR)
Fat Percentage of Calories: 18%

Today's Workout...

Duration: 46:18
Calories: 358
Average Heart Rate: 117 BPM (62% MHR)
Maximum Heart Rate: 152 BPM (80% MHR)
Fat Percentage of Calories: 32%

Slight Incline Barbell Press
3 warms
185 lbs. x 8 reps
205 lbs. x 8 reps
225 lbs. x 6 reps

Incline DB Press
2 Warms
80 lbs. x 9 reps
80 lbs. x 8 reps.

Flat DB Flye
45 lbs. x 12 reps.
45 lbs. x 12 reps.
45 lbs. x 12 reps.

Uneven PushUp
16 Reps.
13 Reps.

Dips
10 Reps.
10 Reps.
10 Reps.
10 Reps.

Rope PressDown
1 Warm
80 lbs. x 12 Reps.
80 lbs. x 10 Reps.

Lying Bar Extension
60 lbs. x 10 Reps.
60 lbs. x 12 Reps.

Steady State Cardio....

on the stepmill for 35 minutes

B-1-Quads and Calves (4)

This past Monday's workout....

Previous Workout:

Duration: 54:43
Calories: 452
Average Heart Rate: 121 bpm (64% MHR)
Maximum Heart Rate: 165 bpm (87% MHR)
Fat Percentage of Calories: 26%

Today's Workout...

Duration: 41:16
Calories: 418
Average Heart Rate: 132 bpm (7% MHR)
Maximum Heart Rate: 162 bpm (86% MHR)
Fat Percentage of Calories: 22%

Squats
3 warms
185 lbs. x 8 reps.
185 lbs. x 8 reps.
205 lbs. x 8 reps.
225 lbs. x 8 reps.

Hack Squat
2 warm
360 lbs. x 12 reps.
360 lbs. x 10 reps.

Sissy Squat
20 reps.
20 reps.
20 reps.
20 reps.

Barbell Lunge
115 lbs. x 10 reps.
115 lbs. x 10 reps.
115 lbs. x 10 reps.

Standing Calf Raises
135 lbs. x 20 reps.
135 lbs. x 20 reps.
135 lbs. x 20 reps.
135 lbs. x 20 reps.
135 lbs. x 20 reps.

B-4-Delts and Biceps (3)

Delts and Biceps workout from last Saturday...

Previous Workout:

Duration: 42:36
Calories: 323
Average Heart Rate: 131 bpm (69% MHR)
Maximum Heart Rate: 152 bpm (80% MHR)
Fat Percentage of Calories: 23%

Tonight's Workout...

Duration: 47:13
Calories: 395
Average Heart Rate: 121 bpm (64% MHR)
Maximum Heart Rate: 149 bpm (79% MHR)
Fat Percentage of Calories: 31%

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

High Incline Press
2 warms
80 lbs. x 10 Reps.
80 lbs. x 8 Reps.

Cable UpRight Row
1 warms
120 lbs. x 10 Reps.
130 lbs. x 10 Reps.
140 lbs. x 10 Reps.
140 lbs. x 10 Reps.

Incline Dumbbell Curl
2 Warms
40 lbs. x 6 Reps.
40 lbs. x 6 Reps.
40 lbs. x 5 Reps.

Cable Curl
1 Warm
100 lbs. x 8 Reps.
100 lbs. x 8 Reps.
100 lbs. x 8 Reps.

Preacher Curls
30 lbs. x 12 Reps.
30 lbs. x 12 Reps.

Interval Cardio...30 Minutes on Treadmill

B-3-Back and Hamstrings (3)

Back and Hamstrings workout from last Friday....


Previous Workout:

Duration: 32:20
Calories: 370
Average Heart Rate: 137 bpm (72% MHR)
Maximum Heart Rate: 156 bpm (83% MHR)
Fat Percentage of Calories: 18%

Tonight's Workout...

Duration: 40:52
Calories: 413
Average Heart Rate: 131 bpm (69% MHR)
Maximum Heart Rate: 156 bpm (83% MHR)
Fat Percentage of Calories: 23%

Lat Pulldown-Palm Up
3 Warms
120 lbs. x 8 reps.
140 lbs. x 8 reps.
160 lbs. x 8 reps.

T-Bar Rows
2 warms
185 lbs. x 10 Reps.
185 lbs. x 8 Reps.
205 lbs. x 8 Reps.

Dumbbell Deadlifts
1 warms
85 lbs. x 10 Reps.
90 lbs. x 10 Reps.

Close Row
140 lbs. x 12 Reps.
160 lbs. x 12 Reps.
180 lbs. x 12 Reps.

Good Mornings
115 lbs. x 12 Reps.
135 lbs. x 12 Reps.
135 lbs. x 12 Reps.

Glute Ham Raise
16 Reps.
16 Reps.
17 Reps.

Steady State Cardio....

35 Minutes-Stepmill

B-2-Chest and Triceps (3)

Chest and Triceps workout from LAST Thursday....

Previous Workout:

Duration: 28:11
Calories: 350
Average Heart Rate: 147 BPM (78% MHR)
Maximum Heart Rate: 214 BPM (113% MHR)
Fat Percentage of Calories: 18%

Today's Workout...

Duration: 46:34
Calories: 314
Average Heart Rate: 112 BPM (59% MHR)
Maximum Heart Rate: 147 BPM (78% MHR)
Fat Percentage of Calories: 37%

Slight Incline Barbell Press
3 warms
185 lbs. x 8 reps
185 lbs. x 8 reps
205 lbs. x 8 reps

Incline DB Press
2 Warms
80 lbs. x 10 reps
80 lbs. x 6 reps._DROP_70 lbs. x 6 reps.

Flat DB Flye
40 lbs. x 12 reps.
40 lbs. x 12 reps.
40 lbs. x 12 reps.

Uneven PushUp
20 Reps.
16 Reps.

Dips
10 Reps.
10 Reps.
10 Reps.
10 Reps.

Rope PressDown
1 Warm
80 lbs. x 12 Reps.
80 lbs. x 10 Reps.

Lying Bar Extension
60 lbs. x 12 Reps.
60 lbs. x 12 Reps.

Steady State Cardio....

on the stepmill for 35 minutes

B-1-Quads and Calves (3)

Quads and Calves workout from last Tuesday....

Previous Workout:

Duration: 54:43
Calories: 452
Average Heart Rate: 121 bpm (64% MHR)
Maximum Heart Rate: 165 bpm (87% MHR)
Fat Percentage of Calories: 26%

Today's Workout...

Duration: 43:08
Calories: 509
Average Heart Rate: 143 bpm (76% MHR)
Maximum Heart Rate: 171 bpm (90% MHR)
Fat Percentage of Calories: 16%

Squats
3 warms
225 lbs. x 8 reps.
225 lbs. x 8 reps.
225 lbs. x 8 reps.
225 lbs. x 8 reps.

Hack Squat
2 warm
360 lbs. x 10 reps.
360 lbs. x 10 reps.

Sissy Squat
20 reps.
20 reps.
20 reps.
20 reps.

Barbell Lunge
115 lbs. x 10 reps.
115 lbs. x 10 reps.
135 lbs. x 10 reps.

Standing Calf Raises
135 lbs. x 20 reps.
135 lbs. x 20 reps.
135 lbs. x 20 reps.
135 lbs. x 20 reps.
135 lbs. x 20 reps.

B-4-Delts and Biceps (2)

Delts and Biceps workout from last Monday

Previous Workout:

Duration: 42:36
Calories: 323
Average Heart Rate: 131 bpm (69% MHR)
Maximum Heart Rate: 152 bpm (80% MHR)
Fat Percentage of Calories: 23%

Tonight's Workout...

Duration: 40:06
Calories: 384
Average Heart Rate: 128 bpm (68% MHR)
Maximum Heart Rate: 155 bpm (82% MHR)
Fat Percentage of Calories: 25%

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

High Incline Press
2 warms
75 lbs. x 10 Reps.
80 lbs. x 8 Reps.

Cable UpRight Row
1 warms
120 lbs. x 10 Reps.
120 lbs. x 10 Reps.
130 lbs. x 10 Reps.
130 lbs. x 10 Reps.

Incline Dumbbell Curl
2 Warms
35 lbs. x 6 Reps.
40 lbs. x 6 Reps.
40 lbs. x 5 Reps.

Cable Curl
1 Warm
90 lbs. x 10 Reps.
90 lbs. x 10 Reps.
90 lbs. x 10 Reps.

Preacher Curls
25 lbs. x 12 Reps.
30 lbs. x 12 Reps.

Interval Cardio...30 Minutes on Treadmill

B-3-Back and Hamstrings (2)

Back and Hamstrings workout from TWO Sundays ago....


Previous Workout:

Duration: 32:20
Calories: 370
Average Heart Rate: 137 bpm (72% MHR)
Maximum Heart Rate: 156 bpm (83% MHR)
Fat Percentage of Calories: 18%

Tonight's Workout...

Duration: 55:20
Calories: 479
Average Heart Rate: 122 bpm (65% MHR)
Maximum Heart Rate: 151 bpm (80% MHR)
Fat Percentage of Calories: 29%

Lat Pulldown-Palm Up
3 Warms
120 lbs. x 8 reps.
120 lbs. x 8 reps.
140 lbs. x 8 reps.

T-Bar Rows
2 warms
185 lbs. x 8 Reps.
185 lbs. x 8 Reps.
185 lbs. x 8 Reps.

Dumbbell Deadlifts
1 warms
80 lbs. x 10 Reps.
85 lbs. x 10 Reps.

Close Row
120 lbs. x 12 Reps.
120 lbs. x 12 Reps.
140 lbs. x 12 Reps.

Good Mornings
115 lbs. x 12 Reps.
115 lbs. x 12 Reps.
115 lbs. x 12 Reps.

Glute Ham Raise
16 Reps.
16 Reps.
17 Reps.

Steady State Cardio....

35 Minutes-Stepmill

B-2-Chest and Triceps (2)

Chest and Triceps workout from TWO Fridays ago....

Previous Workout:

Duration: 28:11
Calories: 350
Average Heart Rate: 147 BPM (78% MHR)
Maximum Heart Rate: 214 BPM (113% MHR)
Fat Percentage of Calories: 18%

Today's Workout...

Duration: 45:38
Calories: 373
Average Heart Rate: 120 BPM (63% MHR)
Maximum Heart Rate: 150 BPM (79% MHR)
Fat Percentage of Calories: 32%

Slight Incline Barbell Press
3 warms
185 lbs. x 8 reps
185 lbs. x 8 reps
205 lbs. x 8 reps

Incline DB Press
2 Warms
80 lbs. x 9 reps.
80 lbs. x 6 reps._DROPSET_65 lbs. x 5 reps.

Flat DB Flye
35 lbs. x 12 reps.
40 lbs. x 12 reps.
40 lbs. x 12 reps.

Uneven PushUp
15 Reps.
14 Reps.

Dips
10 Reps.
10 Reps.
10 Reps.
10 Reps.

Rope PressDown
1 Warm
80 lbs. x 12 Reps.
80 lbs. x 10 Reps.

Lying Bar Extension
60 lbs. x 10 Reps.
60 lbs. x 12 Reps.

Interval Cardio....

post workout, 30 minutes...

B-1-Quads and Calves (2)

Quads and Calves workout....two Thursdays ago...

Previous Workout:

Duration: 54:43
Calories: 452
Average Heart Rate: 121 bpm (64% MHR)
Maximum Heart Rate: 165 bpm (87% MHR)
Fat Percentage of Calories: 26%

Today's Workout...

Duration: 45:10
Calories: 424
Average Heart Rate: 128 bpm (68% MHR)
Maximum Heart Rate: 166 bpm (88% MHR)
Fat Percentage of Calories: 24%

Squats
3 warms
185 lbs. x 8 reps.
185 lbs. x 8 reps.
205 lbs. x 8 reps.
225 lbs. x 8 reps.

Hack Squat
2 warm
360 lbs. x 12 reps.
360 lbs. x 10 reps.

Sissy Squat
20 reps.
20 reps.
20 reps.
20 reps.

Barbell Lunge
115 lbs. x 10 reps.
115 lbs. x 10 reps.
135 lbs. x 10 reps.

Standing Calf Raises
135 lbs. x 20 reps.
135 lbs. x 20 reps.
135 lbs. x 20 reps.
135 lbs. x 20 reps.
135 lbs. x 20 reps.

B-4-Delts and Triceps (1)

My favorite shoulder workout. Well, any shoulder workout is my favorite workout.

Good training day. I had tons of energy today and hit it hard.

Previous Workout:

Duration: 26:14
Calories: 251
Average Heart Rate: 126 bpm (67% MHR)
Maximum Heart Rate: 145 bpm (77% MHR)
Fat Percentage of Calories: 27%

Tonight's Workout...

Duration: 42:36
Calories: 323
Average Heart Rate: 131 bpm (69% MHR)
Maximum Heart Rate: 152 bpm (80% MHR)
Fat Percentage of Calories: 23%

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

High Incline Press
2 warms
90 lbs. x 10 Reps.
90 lbs. x 10 Reps.

Cable UpRight Row
1 warms
120 lbs. x 10 Reps.
130 lbs. x 10 Reps.
140 lbs. x 10 Reps.
150 lbs. x 10 Reps.

Incline Dumbbell Curl
2 Warms
40 lbs. x 6 Reps.
40 lbs. x 6 Reps.
40 lbs. x 5 Reps.

Cable Curl
1 Warm
100 lbs. x 8 Reps.
100 lbs. x 8 Reps.
100 lbs. x 8 Reps.

Preacher Curls
30 lbs. x 12 Reps.
30 lbs. x 12 Reps.

Interval Cardio...30 Minutes on Treadmill

B-3-Back and Hamstrings (1)

Today's workout...

And I'm all caught up. Sorry for disappearing. Thanksgiving came and went. Lots of shopping for Christmas, working with travel agents, managing guest lists for an engagement party and our wedding, ordering STD's, invites, and meetings with priests....just to name a few. Coupled with work and workouts and you've got an overwhelmed prospective newbie bodybuilder.

It's been a hectic few weeks but I'm going to try my damndest to stay on top of the blogs till the year ends.

I haven't missed a beat with my workouts.

Thanksgiving did do some damage as I gained two lbs. to 225...up from 223.


Previous Workout:

Duration: 33:14
Calories: 354
Average Heart Rate: 133 bpm (70% MHR)
Maximum Heart Rate: 151 bpm (80% MHR)
Fat Percentage of Calories: 21%

Tonight's Workout...

Duration: 32:20
Calories: 370
Average Heart Rate: 137 bpm (72% MHR)
Maximum Heart Rate: 156 bpm (83% MHR)
Fat Percentage of Calories: 18%

Lat Pulldown-Palm Up
3 Warms
120 lbs. x 8 reps.
120 lbs. x 8 reps.
120 lbs. x 6 reps.

T-Bar Rows
2 warms
195 lbs. x 10 Reps.
195 lbs. x 8 Reps.
195 lbs. x 8 Reps.

Dumbbell Deadlifts
1 warms
80 lbs. x 10 Reps.
80 lbs. x 10 Reps.

Close Row
140 lbs. x 12 Reps.
160 lbs. x 12 Reps.
180 lbs. x 12 Reps.

Good Mornings
95 lbs. x 12 Reps.
115 lbs. x 12 Reps.
115 lbs. x 12 Reps.

Glute Ham Raise
16 Reps.
16 Reps.
17 Reps.

Steady State Cardio....

35 Minutes-Stepmill

B-2-Chest and Triceps (1)

Yesterday's workout...

Shorter rests between sets are brutal. Feeling great though. Muscles are feeling tighter all around.

Previous Workout:

Duration: 35:28
Calories: 315
Average Heart Rate: 122 BPM (65% MHR)
Maximum Heart Rate: 149 BPM (79% MHR)
Fat Percentage of Calories: 30%

Today's Workout...

Duration: 28:11
Calories: 350
Average Heart Rate: 147 BPM (78% MHR)
Maximum Heart Rate: 214 BPM (113% MHR)
Fat Percentage of Calories: 18%

Slight Incline Barbell Press
3 warms
195 lbs. x 8 reps
195 lbs. x 8 reps
195 lbs. x 8 reps

Incline DB Press
2 Warms
80 lbs. x 8 reps
80 lbs. x 8 reps.

Flat DB Flye
35 lbs. x 12 reps.
35 lbs. x 12 reps.
35 lbs. x 12 reps.

Uneven PushUp
18 Reps.
14 Reps.

Dips
10 Reps.
10 Reps.
10 Reps.
10 Reps.

Rope PressDown
1 Warm
80 lbs. x 12 Reps.
80 lbs. x 10 Reps.

Lying Bar Extension
60 lbs. x 10 Reps.
60 lbs. x 12 Reps.

Steady State Cardio....

on the stepmill for 35 minutes

B-1-Quads and Calves (1)

This past Sunday's workout...

and it's onto a new round of workouts.

Previous Workout:

Duration: 45:05
Calories: 521
Average Heart Rate: 135 bpm (71% MHR)
Maximum Heart Rate: 164 bpm (87% MHR)
Fat Percentage of Calories: 20%

Today's Workout...

Duration: 54:43
Calories: 452
Average Heart Rate: 121 bpm (64% MHR)
Maximum Heart Rate: 165 bpm (87% MHR)
Fat Percentage of Calories: 26%

Squats
3 warms
225 lbs. x 8 reps.
225 lbs. x 8 reps.
225 lbs. x 8 reps.
225 lbs. x 8 reps.

Hack Squat
2 warm
360 lbs. x 12 reps.
360 lbs. x 10 reps.

Sissy Squat
20 reps.
20 reps.
20 reps.
20 reps.

Barbell Lunge
135 lbs. x 10 reps.
135 lbs. x 10 reps.
135 lbs. x 10 reps.

Standing Calf Raises
135 lbs. x 20 reps.
135 lbs. x 20 reps.
135 lbs. x 20 reps.
135 lbs. x 20 reps.
135 lbs. x 20 reps.

A-4-Delts and Biceps (4)

Last Friday's workout....

Previous Workout...

Duration: 45:26
Calories: 447
Average Heart Rate: 130 bpm (69% MHR)
Maximum Heart Rate: 160 bpm (85% MHR)
Fat Percentage of Calories: 23%

Today's Workout...

Duration: 45:01
Calories: 450
Average Heart Rate: 126 bpm (67% MHR)
Maximum Heart Rate: 151 bpm (80% MHR)
Fat Percentage of Calories: 26%

Overhead Barbell Press
3 Warms
135 lbs. x 8 Reps
135 lbs. x 7 Reps.
135 lbs. x 6 Reps._DROP_135 lbs. x 5 Reps.

Seated Side Lateral Raise
1 warm
30 lbs. x 10 Reps.
30 lbs. x 10 Reps.
35 lbs. x 10 Reps.

Front Raise-SUPERSET-Seated Rear Delt Raise
1 warm
22.5 lbs. x 12 Reps./25 lbs. x 12 Reps.
22.5 lbs. x 12 Reps./25 lbs. x 12 Reps.

used dumbbells

Barbell Curl
2 Warms
100 lbs. x 7 Reps.
100 lbs. x 6 Reps
110 lbs. x 6 Reps.

Rope Curl
1 Warm
110 lbs. x 10 Reps.
110 lbs. x 10 Reps.
120 lbs. x 8 Reps.

Concentration Curl
30 lbs. x 12 Reps.
30 lbs. x 12 Reps.

A-3-Back and Hamstrings (4)

Last Thursday's workout....

Previous Workout:

Duration: 1:12:20
Calories: 689
Average Heart Rate: 127 bpm (67% MHR)
Maximum Heart Rate: 158 bpm (84% MHR)
Fat Percentage of Calories: 25%

Tonight's Workout...

Duration: 1:09:35
Calories: 553
Average Heart Rate: 124 bpm (66% MHR)
Maximum Heart Rate: 160 bpm (85% MHR)
Fat Percentage of Calories: 27%

Lat Pulldown-Wide
3 Warms
180 lbs. x 8 reps.
180 lbs. x 8 reps.
180 lbs. x 8 reps.

Deadlifts
2 warms
315 lbs. x 7 Reps.
315 lbs. x 6 Reps.
315 lbs. x 8 Reps.

Bench Row
1 warms
55 lbs. x 10 Reps.
55 lbs. x 10 Reps.
55 lbs. x 10 Reps.

Seated Row
160 lbs. x 12 Reps.
160 lbs. x 12 Reps.
160 lbs. x 12 Reps.

Lying Leg Curl
2 warms
120 lbs. x 10 Reps.
120 lbs. x 10 Reps.
120 lbs. x 10 Reps.

Single Leg-Leg Curl
40 lbs. x 12 Reps.
40 lbs. x 12 Reps.
50 lbs. x 12 Reps.

Steady State Cardio...

35 Minutes on the Stepmill

A-2-Chest and Triceps (4)

Last Wednesday's workout

Previous Workout:

Duration: 1:01:26
Calories: 452
Average Heart Rate: 114 bpm (60% MHR)
Maximum Heart Rate: 146 bpm (77% MHR)
Fat Percentage of Calories: 35 %

Today's Workout...

Duration: 58:07
Calories: 539
Average Heart Rate: 127 bpm (67% MHR)
Maximum Heart Rate: 188 bpm (99% MHR)
Fat Percentage of Calories: 26%

Incline dumbbell press
3 warms
100 lbs. x 8 reps
95 lbs. x 8 reps
95 lbs. x 7 reps.

Flat Barbell Press
2 Warms
205 lbs. x 8 reps.
175 lbs. x 7 reps_DROP_135 lbs. x 10 reps

Dips
18
16
15
15

Rack Pushups
13
13

Pressdown
2 warms
100 lbs. x 12 Reps.
110 lbs. x 12 Reps.
110 lbs. x 12 Reps.

DB Extension
15 lbs. x 12 Reps.
15 lbs. x 12 Reps.

1-Arm Pressdown
1 Warm
40 lbs. x 12 Reps.

A-1-Quads & Calves (4)

Last Tuesday's workout....

Previous Workout:

Duration: 1:08:35
Calories: 572
Average Heart Rate: 121 bpm (64% MHR)
Maximum Heart Rate: 162 bpm (86% MHR)
Fat Percentage of Calories: 28%

Tonight's Workout...

Duration: 1:02:50
Calories: 605
Average Heart Rate: 128 bpm (68% MHR)
Maximum Heart Rate: 162 bpm (86% MHR)
Fat Percentage of Calories: 24%

Leg Extensions
2 warms
170 lbs. x 10 reps.
170 lbs. x 10 reps.

Front Squat
2 warms
135 lbs. x 8 reps.
155 lbs. x 8 reps.
155 lbs. x 8 reps.
185 lbs. x 6 reps.

Sumo Squat
135 lbs. x 10 reps.
135 lbs. x 10 reps.
135 lbs. x 10 reps.

Split Squat
55 lbs. x 10 reps.
55 lbs. x 10 reps.
55 lbs. x 10 reps.

High-Rep Seated Calf Raises
55 lbs. x 20 reps.
55 lbs. x 18 reps.
55 lbs. x 18 reps.
55 lbs. x 18 reps.
55 lbs. x 18 reps.

A-4-Delts and Biceps (3)

Two Mondays ago....

Previous Workout...

Duration: 45:01
Calories: 450
Average Heart Rate: 126 bpm (67% MHR)
Maximum Heart Rate: 151 bpm (80% MHR)
Fat Percentage of Calories: 26%

Today's Workout...

Duration: 47:52
Calories: 533
Average Heart Rate: 141 bpm (75% MHR)
Maximum Heart Rate: 160 bpm (85% MHR)
Fat Percentage of Calories: 17%

Overhead Barbell Press
3 Warms
135 lbs. x 8 Reps
145 lbs. x 8 Reps.
155 lbs. x 7 Reps._DROP_135 lbs. x 4 Reps.

Seated Side Lateral Raise
1 warm
30 lbs. x 10 Reps.
35 lbs. x 10 Reps.
35 lbs. x 10 Reps.

Front Raise-SUPERSET-Seated Rear Delt Raise
1 warm
22.5 lbs. x 12 Reps./25 lbs. x 12 Reps.
22.5 lbs. x 12 Reps./25 lbs. x 12 Reps.

used dumbbells

Barbell Curl
2 Warms
100 lbs. x 8 Reps.
100 lbs. x 7 Reps
110 lbs. x 6 Reps.

Rope Curl
1 Warm
110 lbs. x 10 Reps.
110 lbs. x 10 Reps.
110 lbs. x 8 Reps.

Concentration Curl
30 lbs. x 12 Reps.
30 lbs. x 12 Reps.

A-3-Back and Hamstrings (3)

The first workout after Thanksgiving...TWO Sundays ago...


Previous Workout:

Duration: 1:09:35
Calories: 553
Average Heart Rate: 124 bpm (66% MHR)
Maximum Heart Rate: 160 bpm (85% MHR)
Fat Percentage of Calories: 27%

Tonight's Workout...

Duration: 1:08:35
Calories: 567
Average Heart Rate: 127 bpm (67% MHR)
Maximum Heart Rate: 218 bpm (115% MHR)
Fat Percentage of Calories: 25%

Lat Pulldown-Wide
3 Warms
180 lbs. x 8 reps.
180 lbs. x 8 reps.
180 lbs. x 8 reps.

Deadlifts
2 warms
315 lbs. x 8 Reps.
315 lbs. x 8 Reps.
335 lbs. x 7 Reps.

Bench Row
1 warms
50 lbs. x 10 Reps.
55 lbs. x 10 Reps.
55 lbs. x 10 Reps.

Seated Row
170 lbs. x 10 Reps.
150 lbs. x 10 Reps.
170 lbs. x 10 Reps.

Lying Leg Curl
2 warms
110 lbs. x 10 Reps.
110 lbs. x 10 Reps.
110 lbs. x 10 Reps.

Single Leg-Leg Curl
40 lbs. x 12 Reps.
40 lbs. x 12 Reps.
50 lbs. x 12 Reps.

Steady State Cardio...

35 Minutes on the Stepmill

A-2-Chest and Triceps (3)

This morning's Pre-Thanksgiving workout!

Led off the incline presses with 100 again and hit my targets. Finished off the last two working sets at 95 lbs. and felt fine. I feel it's where I should be.

Went lighter with the flat barbells as my shoulders aren't feeling right.

Finally, got a little less reps with the dips and the rack pushups.

great workout!

...and so with that, the stretch run for the remainder of this year begins! HIYOOOO!!!

HAPPY THANKSGIVING!

Previous Workout:

Duration: 1:01:26
Calories: 452
Average Heart Rate: 114 bpm (60% MHR)
Maximum Heart Rate: 146 bpm (77% MHR)
Fat Percentage of Calories: 35 %

Today's Workout...

Duration: 58:07
Calories: 539
Average Heart Rate: 127 bpm (67% MHR)
Maximum Heart Rate: 188 bpm (99% MHR)
Fat Percentage of Calories: 26%

Incline dumbbell press
3 warms
100 lbs. x 8 reps
95 lbs. x 8 reps
95 lbs. x 7 reps.

Flat Barbell Press
2 Warms
205 lbs. x 8 reps.
175 lbs. x 7 reps_DROP_135 lbs. x 10 reps

Dips
18
16
15
15

Rack Pushups
13
13

Pressdown
2 warms
100 lbs. x 12 Reps.
110 lbs. x 12 Reps.
110 lbs. x 12 Reps.

DB Extension
15 lbs. x 12 Reps.
15 lbs. x 12 Reps.

1-Arm Pressdown
1 Warm
40 lbs. x 12 Reps.

A-1-Quads & Calves (3)

Last night's workout...

Energy was low today and I was reaching so I started my working sets with the front squats a little lighter at 135 and ended at 185.

Again, continued on with sumos using the barbell. Will look to add more weight for the 4th and final round of A workouts.

Did steady state cardio first thing in the morning yesterday.

Previous Workout:

Duration: 1:08:35
Calories: 572
Average Heart Rate: 121 bpm (64% MHR)
Maximum Heart Rate: 162 bpm (86% MHR)
Fat Percentage of Calories: 28%

Tonight's Workout...

Duration: 1:02:50
Calories: 605
Average Heart Rate: 128 bpm (68% MHR)
Maximum Heart Rate: 162 bpm (86% MHR)
Fat Percentage of Calories: 24%

Leg Extensions
2 warms
170 lbs. x 10 reps.
170 lbs. x 10 reps.

Front Squat
2 warms
135 lbs. x 8 reps.
155 lbs. x 8 reps.
155 lbs. x 8 reps.
185 lbs. x 6 reps.

Sumo Squat
135 lbs. x 10 reps.
135 lbs. x 10 reps.
135 lbs. x 10 reps.

Split Squat
55 lbs. x 10 reps.
55 lbs. x 10 reps.
55 lbs. x 10 reps.

High-Rep Seated Calf Raises
55 lbs. x 20 reps.
55 lbs. x 18 reps.
55 lbs. x 18 reps.
55 lbs. x 18 reps.
55 lbs. x 18 reps.

A-4-Delts and Biceps (2)

Yesterday's workout....

...and also ONE YEAR since my FIRST BLOG POST. I can't believe it. It's pretty cool to look back on a years' worth of workout blogs and see how far I've come along and where my mindset was at certain spots. I only wish I blogged a lot sooner. It's a terrific "best practice" in my opinion after doing it for a year.

The overhead barbell press kind of sucked because the gym I went to yesterday didn't have a bench for it so I had to move an adjustable incline bench over to a nearby squat rack to set up.

Instead of pushing out from behind, I was pushing out from the front to begin the movement and it was awkward. So, I stayed at 135 lbs. for all the working sets.

Finished up with 35 minutes on the spin bike.

Previous Workout...

Duration: 45:26
Calories: 447
Average Heart Rate: 130 bpm (69% MHR)
Maximum Heart Rate: 160 bpm (85% MHR)
Fat Percentage of Calories: 23%

Today's Workout...

Duration: 45:01
Calories: 450
Average Heart Rate: 126 bpm (67% MHR)
Maximum Heart Rate: 151 bpm (80% MHR)
Fat Percentage of Calories: 26%

Overhead Barbell Press
3 Warms
135 lbs. x 8 Reps
135 lbs. x 7 Reps.
135 lbs. x 6 Reps._DROP_95 lbs. x 10 Reps.

Seated Side Lateral Raise
1 warm
30 lbs. x 10 Reps.
30 lbs. x 10 Reps.
35 lbs. x 10 Reps.

Front Raise-SUPERSET-Seated Rear Delt Raise
1 warm
22.5 lbs. x 12 Reps./25 lbs. x 12 Reps.
22.5 lbs. x 12 Reps./25 lbs. x 12 Reps.

used dumbbells

Barbell Curl
2 Warms
100 lbs. x 7 Reps.
100 lbs. x 6 Reps
110 lbs. x 6 Reps.

Rope Curl
1 Warm
110 lbs. x 10 Reps.
110 lbs. x 10 Reps.
120 lbs. x 8 Reps.

Concentration Curl
30 lbs. x 12 Reps.
30 lbs. x 12 Reps.

A-3-Back and Hamstrings (2)

and finally, I'm all caught up!

Wasn't feeling as strong today. So sucked at deads...and stayed at 315 for all 3 working sets.

Also went a little lighter with the rest of the exercises today as well...with the exception of the single leg curls.

Previous Workout:

Duration: 1:12:20
Calories: 689
Average Heart Rate: 127 bpm (67% MHR)
Maximum Heart Rate: 158 bpm (84% MHR)
Fat Percentage of Calories: 25%

Tonight's Workout...

Duration: 1:09:35
Calories: 553
Average Heart Rate: 124 bpm (66% MHR)
Maximum Heart Rate: 160 bpm (85% MHR)
Fat Percentage of Calories: 27%

Lat Pulldown-Wide
3 Warms
180 lbs. x 8 reps.
180 lbs. x 8 reps.
180 lbs. x 8 reps.

Deadlifts
2 warms
315 lbs. x 7 Reps.
315 lbs. x 6 Reps.
315 lbs. x 8 Reps.

Bench Row
1 warms
55 lbs. x 10 Reps.
55 lbs. x 10 Reps.
55 lbs. x 10 Reps.

Seated Row
160 lbs. x 12 Reps.
160 lbs. x 12 Reps.
160 lbs. x 12 Reps.

Lying Leg Curl
2 warms
120 lbs. x 10 Reps.
120 lbs. x 10 Reps.
120 lbs. x 10 Reps.

Single Leg-Leg Curl
40 lbs. x 12 Reps.
40 lbs. x 12 Reps.
50 lbs. x 12 Reps.

Steady State Cardio...

35 Minutes on the Stepmill

A-2-Chest and Biceps (2)

Last Friday's workout..

Reverse pyramided again...this time on both the incline and flat bar pressses with some success.

Previous Workout:

Duration: 51:36
Calories: 454
Average Heart Rate: 123 bpm (65% MHR)
Maximum Heart Rate: 152 bpm (80% MHR)
Fat Percentage of Calories: 30%

Today's Workout...

Duration: 1:01:26
Calories: 452
Average Heart Rate: 114 bpm (60% MHR)
Maximum Heart Rate: 146 bpm (77% MHR)
Fat Percentage of Calories: 35 %

Incline dumbbell press
3 warms
100 lbs. x 9 reps
95 lbs. x 7 reps
95 lbs. x 6 reps.

Flat Barbell Press
2 Warms
205 lbs. x 10 reps.
185 lbs. x 8 reps_DROP_155 lbs. x 6 reps

Dips
20
16
15
15

Rack Pushups
15
12

Pressdown
2 warms
120 lbs. x 12 Reps.
130 lbs. x 10 Reps.
130 lbs. x 10 Reps.

DB Extension
20 lbs. x 12 Reps.
25 lbs. x 12 Reps.

1-Arm Pressdown
1 Warm
40 lbs. x 12 Reps.

A-1-Quads & Calves (2)

Last Thursday's workout...

Felt stronger with the front squats.

For the sumos, i tried doing them with barbells for the first time for more resistance. In retrospect, I should've done this a long time ago.

Previous Workout:

Duration: 56:52
Calories: 550
Average Heart Rate: 128 bpm (68% MHR)
Maximum Heart Rate: 163 bpm (81% MHR)
Fat Percentage of Calories: 24%

Tonight's Workout...

Duration: 1:08:35
Calories: 572
Average Heart Rate: 121 bpm (64% MHR)
Maximum Heart Rate: 162 bpm (86% MHR)
Fat Percentage of Calories: 28%

Leg Extensions
2 warms
170 lbs. x 10 reps.
170 lbs. x 10 reps.

Front Squat
2 warms
155 lbs. x 8 reps.
155 lbs. x 8 reps.
185 lbs. x 8 reps.
205 lbs. x 6 reps.

Sumo Squat
135 lbs. x 10 reps.
135 lbs. x 10 reps.
135 lbs. x 10 reps.

Split Squat
55 lbs. x 12 reps.
55 lbs. x 12 reps.
55 lbs. x 12 reps.

High-Rep Seated Calf Raises
55 lbs. x 20 reps.
55 lbs. x 18 reps.
55 lbs. x 18 reps.
55 lbs. x 18 reps.
55 lbs. x 18 reps.

A-4-Delts and Biceps (1)

Last Wednesday's workout...

Previous Workout...

Duration: 46:22
Calories: 358
Average Heart Rate: 115 bpm (61% MHR)
Maximum Heart Rate: 142 bpm (75% MHR)
Fat Percentage of Calories: 35%

Today's Workout...

Duration: 45:26
Calories: 447
Average Heart Rate: 130 bpm (69% MHR)
Maximum Heart Rate: 160 bpm (85% MHR)
Fat Percentage of Calories: 23%

Overhead Barbell Press
3 Warms
135 lbs. x 8 Reps
155 lbs. x 8 Reps.
165 lbs. x 6 Reps._DROP_95 lbs. x 10 Reps.

Seated Side Lateral Raise
1 warm
30 lbs. x 10 Reps.
35 lbs. x 10 Reps.
35 lbs. x 10 Reps.

Front Raise-SUPERSET-Seated Rear Delt Raise
1 warm
20 lbs. x 12 Reps./25 lbs. x 12 Reps.
20 lbs. x 12 Reps./25 lbs. x 12 Reps.

used dumbbells

Barbell Curl
2 Warms
100 lbs. x 6 Reps.
100 lbs. x 6 Reps
110 lbs. x 6 Reps.

Rope Curl
1 Warm
110 lbs. x 10 Reps.
110 lbs. x 10 Reps.
120 lbs. x 8 Reps.

Concentration Curl
30 lbs. x 12 Reps.
30 lbs. x 12 Reps.

A-3-Back and Hamstrings (1)

Last Tuesday's workout...

Sucked at deadlifts. Hey, it's been awhile.

Previous Workout:

Duration: 45:19
Calories: 329
Average Heart Rate: 114 bpm (60% MHR)
Maximum Heart Rate: 144 bpm (76% MHR)
Fat Percentage of Calories: 35%

Tonight's Workout...

Duration: 1:12:20
Calories: 689
Average Heart Rate: 127 bpm (67% MHR)
Maximum Heart Rate: 158 bpm (84% MHR)
Fat Percentage of Calories: 25%

Lat Pulldown-Wide
3 Warms
180 lbs. x 8 reps.
180 lbs. x 8 reps.
200 lbs. x 6 reps.

Deadlifts
2 warms
315 lbs. x 8 Reps.
335 lbs. x 6 Reps.
365 lbs. x 7 Reps._DROP_225 lbs. x 8 reps.

Bench Row
1 warms
60 lbs. x 10 Reps.
60 lbs. x 10 Reps.
60 lbs. x 10 Reps.

Seated Row
180 lbs. x 12 Reps.
180 lbs. x 10 Reps.
180 lbs. x 10 Reps.

Lying Leg Curl
2 warms
120 lbs. x 10 Reps.
120 lbs. x 10 Reps.
120 lbs. x 10 Reps.

Single Leg-Leg Curl
40 lbs. x 12 Reps.
40 lbs. x 12 Reps.
40 lbs. x 12 Reps.

A-2-Chest and Triceps (1)

Last Monday's workout...

...coming off a full weekend of Pre-Cana for the wedding.

Trying reverse pyramids so I can put up more weight while I'm fresh.

Previous Workout:

Duration: 46:59
Calories: 330
Average Heart Rate: 113 BPM (60% MHR)
Maximum Heart Rate: 141 BPM (75% MHR)
Fat Percentage of Calories: 37%

Today's Workout...

Duration: 51:36
Calories: 454
Average Heart Rate: 123 BPM (65% MHR)
Maximum Heart Rate: 152 BPM (80% MHR)
Fat Percentage of Calories: 30%

Incline dumbbell press
3 warms
100 lbs. x 9 reps
95 lbs. x 8 reps
90 lbs. x 7 reps.

Flat Barbell Press
2 Warms
185 lbs. x 10 reps.
205 lbs. x 6 reps_DROP_185 lbs. x 4 reps.

Dips
21
18
17
16

Rack Pushups
14
14

Pressdown
2 warms
130 lbs. x 12 Reps.
130 lbs. x 10 Reps.
130 lbs. x 10 Reps.

DB Extension
25 lbs. x 12 Reps.
25 lbs. x 12 Reps.

1-Arm Pressdown
1 Warm
40 lbs. x 12 Reps.

A-1-Quads & Calves (1)

Today's workout...

Onto the "A" workouts again! And fortunately, my final workout for the week. I'm taking Saturday and Sunday off as wedding planning and the errands that go with it take up most of our weekend time.

Got my overall reps in with the front squats although the weight remains the same from the last time I did these during the end of September.

May have to consider using barbells for sumos considering every gym I go to only has dumbbells that go up to 120 lbs.

Finally, performed the split squat with 60 lb. dumbbells. First time, I believe, doing so...

...feeling like i'm just looking better and better now.


Previous Workout:

Duration: 1:08:27
Calories: 522
Average Heart Rate: 118 bpm (62% MHR)
Maximum Heart Rate: 168 bpm (89% MHR)
Fat Percentage of Calories: 25%

Tonight's Workout...

Duration: 56:52
Calories: 550
Average Heart Rate: 128 bpm (68% MHR)
Maximum Heart Rate: 163 bpm (81% MHR)
Fat Percentage of Calories: 24%

Leg Extensions
2 warms
170 lbs. x 10 reps.
190 lbs. x 10 reps.

Front Squat
2 warms
155 lbs. x 8 reps.
155 lbs. x 8 reps.
185 lbs. x 8 reps.
185 lbs. x 8 reps.

Sumo Squat
120 lbs. x 10 reps.
120 lbs. x 10 reps.
120 lbs. x 10 reps.

Split Squat
55 lbs. x 12 reps.
55 lbs. x 12 reps.
60 lbs. x 12 reps.

High-Rep Seated Calf Raises
55 lbs. x 20 reps.
55 lbs. x 18 reps.
55 lbs. x 18 reps.
55 lbs. x 18 reps.
55 lbs. x 18 reps.

C-4-Delts and Biceps (4)

Yesterday's workout...

Reverse Pyramided on the overhead dumbbell presses. I wanted to see how i'd fare fresh into the workout. I started at 80 lbs. to start and it was just right as I barely hit the prescribed rep range.

Overall, very good workout.

Previous Workout:

Duration: 54:21
Calories: 524
Average Heart Rate: 124 bpm (66% MHR)
Maximum Heart Rate: 153 bpm (81% MHR)
Fat Percentage of Calories: 28%

Tonight's Workout...

Duration: 57:43
Calories: 524
Average Heart Rate: 124 bpm (66% MHR)
Maximum Heart Rate: 154 bpm (81% MHR)
Fat Percentage of Calories: 28%

Dumbbell Press
3 Warms
80 lbs. x 8 reps.
75 lbs. x 6 reps.
70 lbs. x 7 reps.

1-Arm Cable Lateral
2 warms
25 lbs. x 10 Reps.
25 lbs. x 10 Reps.

Rear Delt Flye-SUPERSET-Upright Row
1 warms
15 lbs. x 10 Reps./60 lbs. x 12 Reps.
15 lbs. x 10 Reps./60 lbs. x 12 Reps.

Hammer Curl
2 Warms
70 lbs. x 6 Reps.
70 lbs. x 6 Reps.
85 lbs. x 6 Reps.

Close Curl
1 Warm
65 lbs. x 10 Reps.
75 lbs. x 10 Reps.
75 lbs. x 10 Reps.

1-Arm Cable Curl
30 lbs. x 12 Reps.
35 lbs. x 12 Reps.

Steady State Cardio...30 Minutes on Treadmill

C-3-Back and Hamstrings (4)

Yesterday's workout....



Previous Workout:

Duration: 56:34
Calories: 385
Average Heart Rate: 110 bpm (58% MHR)
Maximum Heart Rate: 134 bpm (71% MHR)
Fat Percentage of Calories: 39%

Tonight's Workout...

Duration: 45:19
Calories: 329
Average Heart Rate: 114 bpm (60% MHR)
Maximum Heart Rate: 144 bpm (76% MHR)
Fat Percentage of Calories: 35%

Pullup
8 reps
6 reps
6 reps
6 reps

...each set followed by assisted pullups.

Bent Over Rows
2 warms
155 lbs. x 8 Reps.
175 lbs. x 8 Reps.
175 lbs. x 8 Reps.

Rope Pulldown
1 warms
90 lbs. x 8 Reps.
90 lbs. x 8 Reps.
80 lbs. x 8 Reps.

Straight Arm Pulldown
110 lbs. x 12 Reps.
110 lbs. x 12 Reps.
120 lbs. x 12 Reps.

Stiff Legged Deadlift
135 lbs. x 12 Reps.
135 lbs. x 12 Reps.
185 lbs. x 12 Reps.

Leg Curl
120 lbs. x 10 Reps.
120 lbs. x 10 Reps.
130 lbs. x 10 Reps.

C-2-Chest and Triceps (4)

This past Tuesday's workout...

The numbers remain the same for the most part except for the flat dumbbells as I remained at 100 lbs. instead of working up to 105 lbs. like the previous workout.



Previous Workout:

Duration: 47:21
Calories: 428
Average Heart Rate: 122 BPM (65% MHR)
Maximum Heart Rate: 149 BPM (79% MHR)
Fat Percentage of Calories: 30%

Today's Workout...

Duration: 46:59
Calories: 330
Average Heart Rate: 113 BPM (60% MHR)
Maximum Heart Rate: 141 BPM (75% MHR)
Fat Percentage of Calories: 37%

Flat DB Press
3 warms
100 lbs. x 8 reps
100 lbs. x 6 reps
100 lbs. x 6 reps

Slight Incline DB Press
2 Warms
80 lbs. x 9 reps
80 lbs. x 8 reps.

Barbell Press
1 Warm
155 lbs. x 10 reps.
155 lbs. x 10 reps.

Incline Flye
50 lbs. x 12 Reps.
55 lbs. x 10 Reps.

Close Grip Press
95 lbs. x 10 reps.
105 lbs. x 10 reps.
105 lbs. x 10 reps.

Reverse Pressdown
1 Warm
90 lbs. x 12 Reps.
90 lbs. x 12 Reps.
90 lbs. x 12 Reps.

1-Arm Rope PressDown
1 Warm
40 lbs. x 12 Reps.
40 lbs. x 12 Reps.

C-1-Quads and Calves (3)

And now! I'm all caught up!

Earlier this afternoon during lunchtime, I again, felt "hulk strong."

I handled squats alot better AND for the walking lunges, I handled 60 lb. dumbbells for the first time ever. That's a "win" in my book.

Previous Workout:

Duration: 54:51
Calories: 538
Average Heart Rate: 127 bpm (67% MHR)
Maximum Heart Rate: 167 bpm (88% MHR)
Fat Percentage of Calories: 25%

Today's Workout...

Duration: 1:08:27
Calories: 522
Average Heart Rate: 118 bpm (62% MHR)
Maximum Heart Rate: 168 bpm (89% MHR)
Fat Percentage of Calories: 25%

Leg Press
3 warms
540 lbs. x 12 reps.
540 lbs. x 10 reps.
630 lbs. x 10 reps.
630 lbs. x 10 reps.

Squat
2 warm
245 lbs. x 8 reps.
285 lbs. x 8 reps.
315 lbs. x 8 reps.

Leg Extension
170 lbs. x 10 reps.
170 lbs. x 10 reps.
190 lbs. x 10 reps.

Walking Lunge
50 lbs. x 12 reps.
60 lbs. x 12 reps.
60 lbs. x 12 reps.

Standing Calf Raises
105 lbs. x 30 reps.
105 lbs. x 30 reps.
105 lbs. x 30 reps.
105 lbs. x 30 reps.
105 lbs. x 30 reps.

C-4-Delts and Biceps (3)

This past Saturday's workout...

I felt "hulk strong" this past saturday. As such, I worked up to 75 lbs. for the overhead press for the first time in a very long time and with the hammer curls, I was able to get my heaviest weight up yet at 80 lbs.

Feeling good!

Previous Workout:

Duration: 45:07
Calories: 467
Average Heart Rate: 130 bpm (69% MHR)
Maximum Heart Rate: 159 bpm (84% MHR)
Fat Percentage of Calories: 23%

Tonight's Workout...

Duration: 54:21
Calories: 504
Average Heart Rate: 124 bpm (66% MHR)
Maximum Heart Rate: 153 bpm (81% MHR)
Fat Percentage of Calories: 28%

Dumbbell Press
3 Warms
65 lbs. x 8 reps.
70 lbs. x 8 reps.
75 lbs. x 6 reps. _DROP_40 lbs. x 5 Reps.

1-Arm Cable Lateral
2 warms
25 lbs. x 10 Reps.
25 lbs. x 10 Reps.

Rear Delt Flye-SUPERSET-Upright Row
1 warms
15 lbs. x 10 Reps./60 lbs. x 12 Reps.
15 lbs. x 10 Reps./60 lbs. x 12 Reps.

Hammer Curl
2 Warms
65 lbs. x 6 Reps.
75 lbs. x 6 Reps.
80 lbs. x 6 Reps.

Close Curl
1 Warm
65 lbs. x 10 Reps.
75 lbs. x 10 Reps.
77 lbs. x 10 Reps.

1-Arm Cable Curl
25 lbs. x 12 Reps.
35 lbs. x 12 Reps.

Interval Cardio...30 Minutes on Stepmill

C-3-Back and Hamstrings (3)

Last Friday's workout...

I went lighter with the bent over rows for more control and to better feel the weight.

Been training at a different gym the past few days. It's a nice change of pace with more equipment.

Previous Workout:

Duration: 59:35
Calories: 492
Average Heart Rate: 118 bpm (62% MHR)
Maximum Heart Rate: 142 bpm (75% MHR)
Fat Percentage of Calories: 32%

Tonight's Workout...

Duration: 56:34
Calories: 385
Average Heart Rate: 110 bpm (58% MHR)
Maximum Heart Rate: 134 bpm (71% MHR)
Fat Percentage of Calories: 39%

Pullup
8 reps
6 reps
6 reps
6 reps

...each set followed by assisted pullups.

Bent Over Rows
2 warms
155 lbs. x 8 Reps.
175 lbs. x 8 Reps.
175 lbs. x 8 Reps.

Rope Pulldown
1 warms
90 lbs. x 8 Reps.
90 lbs. x 8 Reps.
80 lbs. x 9 Reps.

Straight Arm Pulldown
110 lbs. x 12 Reps.
110 lbs. x 12 Reps.
110 lbs. x 12 Reps.

Stiff Legged Deadlift
135 lbs. x 12 Reps.
135 lbs. x 12 Reps.
155 lbs. x 12 Reps.

Leg Curl
120 lbs. x 10 Reps.
120 lbs. x 10 Reps.
130 lbs. x 10 Reps.

C-2-Chest and Triceps (3)

Last Thursday's workout...

I was feeling a lot stronger on this day. As such, I got up to 105 lb. flat dumbbell presses and didn't fail sooner than expected...like last week.

Previous Workout:

Duration: 42:11
Calories: 289
Average Heart Rate: 111 BPM (59% MHR)
Maximum Heart Rate: 138 BPM (73% MHR)
Fat Percentage of Calories: 39%

Today's Workout...

Duration: 47:21
Calories: 428
Average Heart Rate: 122 BPM (65% MHR)
Maximum Heart Rate: 149 BPM (79% MHR)
Fat Percentage of Calories: 30%

Flat DB Press
3 warms
100 lbs. x 8 reps
100 lbs. x 6 reps
105 lbs. x 5 reps_DROPSET_80 lbs. x 4 reps

Slight Incline DB Press
2 Warms
80 lbs. x 10 reps
80 lbs. x 8 reps.

Barbell Press
1 Warm
155 lbs. x 10 reps.
155 lbs. x 10 reps.

Incline Flye
45 lbs. x 12 Reps.
50 lbs. x 12 Reps.

Close Grip Press
115 lbs. x 10 reps.
115 lbs. x 10 reps.
115 lbs. x 10 reps.

Reverse Pressdown
1 Warm
90 lbs. x 12 Reps.
90 lbs. x 12 Reps.
100 lbs. x 10 Reps.

1-Arm Rope PressDown
1 Warm
45 lbs. x 8 Reps.
40 lbs. x 10 Reps.

C-1-Quads and Calves (2)

Yet another brutal workout today.

It's been almost a year so far...and this is the best I've felt the whole time.

Previous Workout:

Duration: 1:01:15
Calories: 432
Average Heart Rate: 112 bpm (59% MHR)
Maximum Heart Rate: 153 bpm (81% MHR)
Fat Percentage of Calories: 37%

Today's Workout...

Duration: 54:51
Calories: 538
Average Heart Rate: 127 bpm (67% MHR)
Maximum Heart Rate: 167 bpm (88% MHR)
Fat Percentage of Calories: 25%

Leg Press
3 warms
450 lbs. x 10 reps.
500 lbs. x 10 reps.
500 lbs. x 10 reps.
640 lbs. x 15 reps.

Squat
2 warm
245 lbs. x 8 reps.
295 lbs. x 8 reps.
295 lbs. x 8 reps.

Leg Extension
170 lbs. x 10 reps.
185 lbs. x 10 reps.
185 lbs. x 10 reps.

Walking Lunge
45 lbs. x 12 reps.
45 lbs. x 12 reps.
45 lbs. x 12 reps.

Standing Calf Raises
105 lbs. x 30 reps.
105 lbs. x 30 reps.
105 lbs. x 30 reps.
105 lbs. x 30 reps.
105 lbs. x 30 reps.

C-4-Delts and Biceps (2)

Happy Halloween!

Yesterday's workout..

Felt stronger this time around. Worked up to 70 lbs. for my last working set. Last week, i was struggling some to push up to 65 lbs.

Previous Workout:

Duration: 25:50
Calories: 221
Average Heart Rate: 120 bpm (63% MHR)
Maximum Heart Rate: 135 bpm (71% MHR)
Fat Percentage of Calories: 32%

Tonight's Workout...

Duration: 45:07
Calories: 467
Average Heart Rate: 130 bpm (69% MHR)
Maximum Heart Rate: 159 bpm (84% MHR)
Fat Percentage of Calories: 23%

Dumbbell Press
3 Warms
60 lbs. x 8 reps.
65 lbs. x 8 reps.
70 lbs. x 8 reps.

1-Arm Cable Lateral
2 warms
20 lbs. x 10 Reps.
20 lbs. x 10 Reps.

Rear Delt Flye-SUPERSET-Upright Row
1 warms
20 lbs. x 10 Reps./60 lbs. x 12 Reps.
20 lbs. x 10 Reps./60 lbs. x 12 Reps.

Hammer Curl
2 Warms
65 lbs. x 6 Reps.
70 lbs. x 6 Reps.
75 lbs. x 5 Reps.

Close Curl
1 Warm
65 lbs. x 10 Reps.
65 lbs. x 10 Reps.
70 lbs. x 10 Reps.

1-Arm Cable Curl
30 lbs. x 12 Reps.
30 lbs. x 12 Reps.

Interval Cardio...30 Minutes on Treadmill

C-3-Back and Hamstrings (2)

Today's workout...


Previous Workout:

Duration: 59:35
Calories: 492
Average Heart Rate: 118 bpm (62% MHR)
Maximum Heart Rate: 142 bpm (75% MHR)
Fat Percentage of Calories: 32%

Tonight's Workout...

Duration: 56:34
Calories: 385
Average Heart Rate: 110 bpm (58% MHR)
Maximum Heart Rate: 134 bpm (71% MHR)
Fat Percentage of Calories: 39%

Pulldown
8 reps
6 reps
6 reps
6 reps

...each set followed by assisted pullups.

Bent Over Rows
2 warms
185 lbs. x 8 Reps.
185 lbs. x 8 Reps.
185 lbs. x 8 Reps.

Rope Pulldown
1 warms
90 lbs. x 8 Reps.
90 lbs. x 8 Reps.
90 lbs. x 8 Reps.

Straight Arm Pulldown
100 lbs. x 12 Reps.
110 lbs. x 12 Reps.
120 lbs. x 10 Reps.

Stiff Legged Deadlift
135 lbs. x 12 Reps.
135 lbs. x 12 Reps.
135 lbs. x 12 Reps.

Leg Curl
120 lbs. x 10 Reps.
120 lbs. x 10 Reps.
130 lbs. x 10 Reps.

C-2-Chest and Triceps (2)

Yesterday's workout...

Previous Workout:

Duration: 42:11
Calories: 289
Average Heart Rate: 111 BPM (59% MHR)
Maximum Heart Rate: 138 BPM (73% MHR)
Fat Percentage of Calories: 39%

Today's Workout...

Duration: 47:21
Calories: 428
Average Heart Rate: 122 BPM (65% MHR)
Maximum Heart Rate: 149 BPM (79% MHR)
Fat Percentage of Calories: 30%

Flat DB Press
3 warms
100 lbs. x 8 reps
100 lbs. x 6 reps
100 lbs. x 6 reps_DROPSET_70 lbs. x 4 reps

Slight Incline DB Press
2 Warms
75 lbs. x 10 reps
75 lbs. x 6 reps._DROPSET_70 lbs. x 4 reps

Barbell Press
1 Warm
155 lbs. x 8 reps.
155 lbs. x 9 reps.

Incline Flye
40 lbs. x 12 Reps.
40 lbs. x 12 Reps.

Close Grip Press
115 lbs. x 10 reps.
115 lbs. x 10 reps.
115 lbs. x 10 reps.

Reverse Pressdown
1 Warm
80 lbs. x 12 Reps.
80 lbs. x 12 Reps.
80 lbs. x 12 Reps.

1-Arm Rope PressDown
1 Warm
40 lbs. x 12 Reps.
40 lbs. x 10 Reps.


Steady State Cardio....

on the stepmill for 35 minutes

C-1-Quads and Calves (2)

This past Wednesday's workout...

Previous Workout:

Duration: 27:15
Calories: 318
Average Heart Rate: 139 bpm (74% MHR)
Maximum Heart Rate: 162 bpm (86% MHR)
Fat Percentage of Calories: 18%

Today's Workout...

Duration: 1:01:15
Calories: 432
Average Heart Rate: 112 bpm (59% MHR)
Maximum Heart Rate: 153 bpm (81% MHR)
Fat Percentage of Calories: 37%

Leg Press
3 warms
450 lbs. x 10 reps.
500 lbs. x 10 reps.
540 lbs. x 10 reps.
600 lbs. x 10 reps.

Squat
2 warm
245 lbs. x 8 reps.
295 lbs. x 8 reps.
315 lbs. x 8 reps.

Leg Extension
170 lbs. x 10 reps.
170 lbs. x 10 reps.
170 lbs. x 10 reps.

Walking Lunge
40 lbs. x 12 reps.
50 lbs. x 12 reps.
55 lbs. x 12 reps.

Standing Calf Raises
105 lbs. x 30 reps.
105 lbs. x 30 reps.
105 lbs. x 30 reps.
105 lbs. x 30 reps.
105 lbs. x 30 reps.

C-4-Delts and Biceps (1)

This past Tuesday's workout...

Previous Workout:

Duration: 25:50
Calories: 221
Average Heart Rate: 120 bpm (63% MHR)
Maximum Heart Rate: 135 bpm (71% MHR)
Fat Percentage of Calories: 32%

Tonight's Workout...

Duration: 25:50
Calories: 221
Average Heart Rate: 120 bpm (63% MHR)
Maximum Heart Rate: 135 bpm (71% MHR)
Fat Percentage of Calories: 32%

Dumbbell Press
3 Warms
60 lbs. x 8 reps.
60 lbs. x 8 reps.
65 lbs. x 8 reps.

1-Arm Cable Lateral
2 warms
30 lbs. x 10 Reps.
30 lbs. x 10 Reps.

Rear Delt Flye-SUPERSET-Upright Row
1 warms
20 lbs. x 10 Reps./60 lbs. x 12 Reps.
20 lbs. x 10 Reps./60 lbs. x 12 Reps.

Hammer Curl
2 Warms
60 lbs. x 6 Reps.
70 lbs. x 6 Reps.
75 lbs. x 6 Reps.

Close Curl
1 Warm
65 lbs. x 10 Reps.
65 lbs. x 10 Reps.
75 lbs. x 10 Reps.

1-Arm Cable Curl
30 lbs. x 12 Reps.
30 lbs. x 12 Reps.

Interval Cardio...30 Minutes on Treadmill

C-3-Back and Hamstrings (1)

This past monday's workout...

Previous Workout:

Duration: 32:20
Calories: 370
Average Heart Rate: 137 bpm (72% MHR)
Maximum Heart Rate: 156 bpm (83% MHR)
Fat Percentage of Calories: 18%

Tonight's Workout...

Duration: 59:35
Calories: 492
Average Heart Rate: 118 bpm (62% MHR)
Maximum Heart Rate: 142 bpm (75% MHR)
Fat Percentage of Calories: 32%

Pulldown
8 reps
6 reps
6 reps
6 reps

...each set followed by assisted pullups.

Bent Over Rows
2 warms
155 lbs. x 8 Reps.
185 lbs. x 8 Reps.
205 lbs. x 7 Reps._DROP_135 lbs. x 8 Reps.

Rope Pulldown
1 warms
100 lbs. x 8 Reps.
80 lbs. x 8 Reps.
90 lbs. x 8 Reps.

Straight Arm Pulldown
100 lbs. x 12 Reps.
110 lbs. x 12 Reps.
120 lbs. x 10 Reps.

Stiff Legged Deadlift
135 lbs. x 12 Reps.
135 lbs. x 12 Reps.
155 lbs. x 10 Reps.

Leg Curl
110 lbs. x 10 Reps.
120 lbs. x 10 Reps.
130 lbs. x 10 Reps.


Steady State Cardio....

35 Minutes-Stepmill

C-2-Chest and Triceps (1)

Last Friday's Workout...

Previous Workout:

Duration: 28:11
Calories: 350
Average Heart Rate: 147 BPM (78% MHR)
Maximum Heart Rate: 214 BPM (113% MHR)
Fat Percentage of Calories: 18%

Today's Workout...

Duration: 42:11
Calories: 289
Average Heart Rate: 111 BPM (59% MHR)
Maximum Heart Rate: 138 BPM (73% MHR)
Fat Percentage of Calories: 39%

Flat DB Press
3 warms
100 lbs. x 8 reps
100 lbs. x 8 reps
100 lbs. x 7 reps

Slight Incline DB Press
2 Warms
75 lbs. x 10 reps
75 lbs. x 9 reps.

Barbell Press
1 Warm
165 lbs. x 10 reps.
165 lbs. x 10 reps._DROP_135 lbs. x 6 Reps.

Close Grip Press
135 lbs. x 9 reps.
135 lbs. x 9 reps.
135 lbs. x 8 reps._DROP_115 lbs. x 6 reps.

Reverse Pressdown
1 Warm
80 lbs. x 12 Reps.
80 lbs. x 12 Reps.
90 lbs. x 12 Reps.

1-Arm Rope PressDown
1 Warm
40 lbs. x 12 Reps.
40 lbs. x 10 Reps.


Steady State Cardio....

on the stepmill for 35 minutes

C-1-Quads and Calves (1)

Last Thursdays' workout...

Previous Workout:

Duration: 27:15
Calories: 318
Average Heart Rate: 139 bpm (74% MHR)
Maximum Heart Rate: 162 bpm (86% MHR)
Fat Percentage of Calories: 18%

Today's Workout...

Duration: 1:01:15
Calories: 432
Average Heart Rate: 112 bpm (59% MHR)
Maximum Heart Rate: 153 bpm (81% MHR)
Fat Percentage of Calories: 37%

Leg Press
3 warms
450 lbs. x 10 reps.
450 lbs. x 10 reps.
500 lbs. x 10 reps.
540 lbs. x 10 reps.

Squat
2 warm
245 lbs. x 8 reps.
295 lbs. x 8 reps.
295 lbs. x 8 reps.

Leg Extension
170 lbs. x 10 reps.
170 lbs. x 10 reps.
170 lbs. x 10 reps.

Walking Lunge
40 lbs. x 12 reps.
40 lbs. x 12 reps.
50 lbs. x 12 reps.

Standing Calf Raises
105 lbs. x 30 reps.
105 lbs. x 30 reps.
105 lbs. x 30 reps.
105 lbs. x 30 reps.
105 lbs. x 30 reps.

B-4-Delts and Triceps (4)

My favorite shoulder workout. Well, any shoulder workout is my favorite workout.

Good training day. I had tons of energy today and hit it hard.

Previous Workout:

Duration: 26:14
Calories: 251
Average Heart Rate: 126 bpm (67% MHR)
Maximum Heart Rate: 145 bpm (77% MHR)
Fat Percentage of Calories: 27%

Tonight's Workout...

Duration: 42:36
Calories: 323
Average Heart Rate: 131 bpm (69% MHR)
Maximum Heart Rate: 152 bpm (80% MHR)
Fat Percentage of Calories: 23%

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

High Incline Press
2 warms
90 lbs. x 10 Reps.
90 lbs. x 10 Reps.

Cable UpRight Row
1 warms
120 lbs. x 10 Reps.
130 lbs. x 10 Reps.
140 lbs. x 10 Reps.
150 lbs. x 10 Reps.

Incline Dumbbell Curl
2 Warms
40 lbs. x 6 Reps.
40 lbs. x 6 Reps.
40 lbs. x 5 Reps.

Cable Curl
1 Warm
100 lbs. x 8 Reps.
100 lbs. x 8 Reps.
100 lbs. x 8 Reps.

Preacher Curls
30 lbs. x 12 Reps.
30 lbs. x 12 Reps.

Interval Cardio...30 Minutes on Treadmill

B-3-Back and Hamstrings (4)

Today's workout...

Previous Workout:

Duration: 33:14
Calories: 354
Average Heart Rate: 133 bpm (70% MHR)
Maximum Heart Rate: 151 bpm (80% MHR)
Fat Percentage of Calories: 21%

Tonight's Workout...

Duration: 32:20
Calories: 370
Average Heart Rate: 137 bpm (72% MHR)
Maximum Heart Rate: 156 bpm (83% MHR)
Fat Percentage of Calories: 18%

Lat Pulldown-Palm Up
3 Warms
120 lbs. x 8 reps.
120 lbs. x 8 reps.
120 lbs. x 6 reps.

T-Bar Rows
2 warms
195 lbs. x 10 Reps.
195 lbs. x 8 Reps.
195 lbs. x 8 Reps.

Dumbbell Deadlifts
1 warms
80 lbs. x 10 Reps.
80 lbs. x 10 Reps.

Close Row
140 lbs. x 12 Reps.
160 lbs. x 12 Reps.
180 lbs. x 12 Reps.

Good Mornings
95 lbs. x 12 Reps.
105 lbs. x 12 Reps.
115 lbs. x 12 Reps.

Glute Ham Raise
16 Reps.
16 Reps.
17 Reps.

Steady State Cardio....

35 Minutes-Stepmill

B-2-Chest and Triceps (4)

Yesterday's workout...

Shorter rests between sets are brutal. Feeling great though. Muscles are feeling tighter all around.

Previous Workout:

Duration: 35:28
Calories: 315
Average Heart Rate: 122 BPM (65% MHR)
Maximum Heart Rate: 149 BPM (79% MHR)
Fat Percentage of Calories: 30%

Today's Workout...

Duration: 28:11
Calories: 350
Average Heart Rate: 147 BPM (78% MHR)
Maximum Heart Rate: 214 BPM (113% MHR)
Fat Percentage of Calories: 18%

Slight Incline Barbell Press
3 warms
195 lbs. x 8 reps
195 lbs. x 8 reps
195 lbs. x 8 reps

Incline DB Press
2 Warms
80 lbs. x 8 reps
80 lbs. x 8 reps.

Flat DB Flye
35 lbs. x 12 reps.
35 lbs. x 12 reps.
35 lbs. x 12 reps.

Uneven PushUp
18 Reps.
14 Reps.

Dips
10 Reps.
10 Reps.
10 Reps.
10 Reps.

Rope PressDown
1 Warm
80 lbs. x 12 Reps.
80 lbs. x 10 Reps.

Lying Bar Extension
60 lbs. x 10 Reps.
60 lbs. x 12 Reps.

Steady State Cardio....

on the stepmill for 35 minutes

B-1-Quads and Calves (4)

Last Friday's workout...

Previous Workout:

Duration: 45:05
Calories: 521
Average Heart Rate: 135 bpm (71% MHR)
Maximum Heart Rate: 164 bpm (87% MHR)
Fat Percentage of Calories: 20%

Today's Workout...

Duration: 27:15
Calories: 318
Average Heart Rate: 139 bpm (74% MHR)
Maximum Heart Rate: 162 bpm (86% MHR)
Fat Percentage of Calories: 18%

Squats
3 warms
225 lbs. x 8 reps.
225 lbs. x 8 reps.
225 lbs. x 8 reps.
225 lbs. x 8 reps.

Hack Squat
2 warm
270 lbs. x 12 reps.
270 lbs. x 10 reps.

Sissy Squat
20 reps.
20 reps.
20 reps.
20 reps.

Barbell Lunge
135 lbs. x 10 reps.
135 lbs. x 10 reps.
135 lbs. x 10 reps.

Standing Calf Raises
135 lbs. x 20 reps.
135 lbs. x 20 reps.
135 lbs. x 20 reps.
135 lbs. x 20 reps.
135 lbs. x 20 reps.

Steady State Cardio...

35 minutes on stepmill

B-4-Delts and Triceps (3)

Good workout this past Friday. The 5th consecutive day of workouts. I decided on the 5th day as I had a very busy weekend. (birthday party and wedding respectively) So I took the past two days off.

The numbers remain the same from the previous workout.

Also, I did my steady state cardio after the workout and I did intervals later on in the day. I hope that's ok.

I did Legs today...blog update later.

Last Thursday's workout....


Previous Workout:

Duration: 38:41
Calories: 289
Average Heart Rate: 114 bpm (60% MHR)
Maximum Heart Rate: 140 bpm (74% MHR)
Fat Percentage of Calories: 35%

Tonight's Workout...

Duration: 25:50
Calories: 221
Average Heart Rate: 120 bpm (63% MHR)
Maximum Heart Rate: 135 bpm (71% MHR)
Fat Percentage of Calories: 32%

Side Lateral Raise
3 Warms
40 lbs. x 8 reps.
40 lbs. x 8 reps.
45 lbs. x 8 reps.

High Incline Press
2 warms
85 lbs. x 10 Reps.
90 lbs. x 8 Reps.

Cable UpRight Row
1 warms
120 lbs. x 10 Reps.
130 lbs. x 10 Reps.
140 lbs. x 10 Reps.
150 lbs. x 10 Reps.

Incline Dumbbell Curl
2 Warms
40 lbs. x 6 Reps.
40 lbs. x 6 Reps.
40 lbs. x 5 Reps.

Cable Curl
1 Warm
100 lbs. x 8 Reps.
100 lbs. x 8 Reps.
100 lbs. x 8 Reps.

Preacher Curls
30 lbs. x 12 Reps.
30 lbs. x 12 Reps.

Interval Cardio...30 Minutes on Treadmill

B-3-Back and Hamstrings (3)

Last Wednesday's workout....


Previous Workout:

Duration: 1:03:40
Calories: 533
Average Heart Rate: 119 bpm (63% MHR)
Maximum Heart Rate: 148 bpm (78% MHR)
Fat Percentage of Calories: 31%

Tonight's Workout...

Duration: 33:14
Calories: 354
Average Heart Rate: 133 bpm (70% MHR)
Maximum Heart Rate: 151 bpm (80% MHR)
Fat Percentage of Calories: 21%

Lat Pulldown-Palm Up
3 Warms
140 lbs. x 8 reps.
160 lbs. x 8 reps.
180 lbs. x 6 reps.

T-Bar Rows
2 warms
195 lbs. x 10 Reps.
195 lbs. x 8 Reps.
195 lbs. x 8 Reps.

Dumbbell Deadlifts
1 warms
80 lbs. x 10 Reps.
80 lbs. x 10 Reps.

Close Row
140 lbs. x 12 Reps.
160 lbs. x 12 Reps.
180 lbs. x 12 Reps.

Good Mornings
95 lbs. x 12 Reps.
105 lbs. x 12 Reps.
115 lbs. x 12 Reps.

Glute Ham Raise
16 Reps.
16 Reps.
17 Reps.

Steady State Cardio....

35 Minutes-Stepmill

B-2-Chest and Triceps (3)

Yesterday's workout...(and i'm all caught up....i'm trying)

Got in and got out. I liked the pace yesterday as I got out 10 minutes faster than the previous time.

Numbers remain the same...except for the first two lifts where I was able to get the high end of the prescribed rep ranges with each and every set.


Previous Workout:

Duration: 47:51
Calories: 478
Average Heart Rate: 123 BPM (65% MHR)
Maximum Heart Rate: 149 BPM (79% MHR)
Fat Percentage of Calories: 29%

Today's Workout...

Duration: 35:28
Calories: 315
Average Heart Rate: 122 BPM (65% MHR)
Maximum Heart Rate: 149 BPM (79% MHR)
Fat Percentage of Calories: 30%

Slight Incline Barbell Press
3 warms
195 lbs. x 8 reps
225 lbs. x 8 reps
235 lbs. x 8 reps

Incline DB Press
2 Warms
90 lbs. x 8 reps
90 lbs. x 8 reps.

Flat DB Flye
35 lbs. x 12 reps.
35 lbs. x 12 reps.
35 lbs. x 12 reps.

Uneven PushUp
18 Reps.
14 Reps.

Dips
10 Reps.
10 Reps.
10 Reps.
10 Reps.

Rope PressDown
1 Warm
80 lbs. x 12 Reps.
80 lbs. x 10 Reps.

Lying Bar Extension
60 lbs. x 10 Reps.
60 lbs. x 12 Reps.

Steady State Cardio....

on the stepmill for 35 minutes

B-1-Quads and Calves (3)

Legs to begin the week! Monday's workout....

Numbers remain the same but worked with shorter intervals.

As per usual, I was destroyed by the end of this.

Previous Workout:

Duration: 1:28:24
Calories: 584
Average Heart Rate: 110 bpm (58% MHR)
Maximum Heart Rate: 153 bpm (81% MHR)
Fat Percentage of Calories: 37%

Today's Workout...

Duration: 45:05
Calories: 521
Average Heart Rate: 135 bpm (71% MHR)
Maximum Heart Rate: 164 bpm (87% MHR)
Fat Percentage of Calories: 20%

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

Hack Squat
2 warms
360 lbs. x 12 reps.
360 lbs. x 10 reps.

Sissy Squat
20 reps.
20 reps.
20 reps.
20 reps.

Barbell Lunge
135 lbs. x 10 reps.
135 lbs. x 10 reps.
135 lbs. x 10 reps.

Standing Calf Raises
135 lbs. x 20 reps.
135 lbs. x 20 reps.
135 lbs. x 20 reps.
135 lbs. x 20 reps.
135 lbs. x 20 reps.

B-4-Delts and Biceps (2)

Good workout this past Friday. The 5th consecutive day of workouts. I decided on the 5th day as I had a very busy weekend. (birthday party and wedding respectively) So I took the past two days off.

The numbers remain the same from the previous workout.

Also, I did my steady state cardio after the workout and I did intervals later on in the day. I hope that's ok.

I did Legs today...blog update later.


Previous Workout:

Duration: 45:16
Calories: 363
Average Heart Rate: 117 bpm (62% MHR)
Maximum Heart Rate: 154 bpm (81% MHR)
Fat Percentage of Calories: 34%

Tonight's Workout...

Duration: 38:41
Calories: 289
Average Heart Rate: 114 bpm (60% MHR)
Maximum Heart Rate: 140 bpm (74% MHR)
Fat Percentage of Calories: 35%

Side Lateral Raise
3 Warms
40 lbs. x 8 reps.
40 lbs. x 8 reps.
45 lbs. x 8 reps.

High Incline Press
2 warms
85 lbs. x 10 Reps.
90 lbs. x 8 Reps.

Cable UpRight Row
1 warms
120 lbs. x 10 Reps.
130 lbs. x 10 Reps.
140 lbs. x 10 Reps.
150 lbs. x 10 Reps.

Incline Dumbbell Curl
2 Warms
40 lbs. x 6 Reps.
40 lbs. x 6 Reps.
40 lbs. x 5 Reps.

Cable Curl
1 Warm
100 lbs. x 8 Reps.
100 lbs. x 8 Reps.
100 lbs. x 8 Reps.

Preacher Curls
30 lbs. x 12 Reps.
30 lbs. x 12 Reps.

Steady State Cardio....35 Minutes on Stepmill

Interval Cardio...30 Minutes on Treadmill

B-3-Back and Hamstrings (2)

Today's workout.

Finally used an appropriate weight, in my opinion, for the good mornings to start. Will look to increase next week after establishing this baseline.

Felt noticeably stronger today...but again...

...I had the most sleep I've had in awhile last night...and it reflected in today's workout. I had more energy.

Previous Workout:

Duration: 56:12
Calories: 425
Average Heart Rate: 114 bpm (60% MHR)
Maximum Heart Rate: 145 bpm (77% MHR)
Fat Percentage of Calories: 35%

Tonight's Workout...

Duration: 1:03:40
Calories: 533
Average Heart Rate: 119 bpm (63% MHR)
Maximum Heart Rate: 148 bpm (78% MHR)
Fat Percentage of Calories: 31%

Lat Pulldown-Palm Up
3 Warms
140 lbs. x 8 reps.
160 lbs. x 8 reps.
180 lbs. x 6 reps.

T-Bar Rows
2 warms
195 lbs. x 10 Reps.
205 lbs. x 8 Reps.
215 lbs. x 8 Reps.

Dumbbell Deadlifts
1 warms
80 lbs. x 10 Reps.
80 lbs. x 10 Reps.

Close Row
140 lbs. x 12 Reps.
160 lbs. x 12 Reps.
180 lbs. x 12 Reps.

Good Mornings
95 lbs. x 12 Reps.
105 lbs. x 12 Reps.
115 lbs. x 12 Reps.

Glute Ham Raise
16 Reps.
16 Reps.
17 Reps.

Steady State Cardio....

35 Minutes-Stepmill

B-2-Chest and Triceps (2)

Yesterday's workout


Previous Workout:

Duration: 52:51
Calories: 478
Average Heart Rate: 123 BPM (65% MHR)
Maximum Heart Rate: 149 BPM (79% MHR)
Fat Percentage of Calories: 29%

Today's Workout...

Duration: 47:28
Calories: 488
Average Heart Rate: 130 BPM (69% MHR)
Maximum Heart Rate: 158 BPM (84% MHR)
Fat Percentage of Calories: 24%

ISlight Incline Barbell Press
3 warms
195 lbs. x 8 reps
215 lbs. x 8 reps
235 lbs. x 6 reps, DROP, 185 lbs. x 4 Reps.

Incline DB Press
2 Warms
90 lbs. x 8 reps
90 lbs. x 6 reps_DROP_45 lbs. x 8 Reps.

Flat DB Flye
35 lbs. x 12 reps.
35 lbs. x 12 reps.
35 lbs. x 12 reps.

Uneven PushUp
18 Reps.
14 Reps.

Dips
10 Reps.
10 Reps.
10 Reps.
10 Reps.

Rope PressDown
1 Warm
80 lbs. x 12 Reps.
80 lbs. x 10 Reps.

Lying Bar Extension
60 lbs. x 10 Reps.
60 lbs. x 12 Reps.

Steady State Cardio....

on the stepmill for 35 minutes

B-1-Quads and Calves (2)

This past Tuesday's workout....

I've said it before. I'll say it again. This workout never fails to destroy me.

Today though...was especially intense.

Numbers remain the same.

Previous Workout:

Duration: 1:28:24
Calories: 584
Average Heart Rate: 110 bpm (58% MHR)
Maximum Heart Rate: 153 bpm (81% MHR)
Fat Percentage of Calories: 37%

Today's Workout...

Duration: 56:05
Calories: 621
Average Heart Rate: 135 bpm (71% MHR)
Maximum Heart Rate: 164 bpm (87% MHR)
Fat Percentage of Calories: 20%

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

Hack Squat
2 warms
360 lbs. x 12 reps.
360 lbs. x 10 reps.

Sissy Squat
20 reps.
20 reps.
20 reps.
20 reps.

Barbell Lunge
135 lbs. x 10 reps.
135 lbs. x 10 reps.
135 lbs. x 10 reps.

Standing Calf Raises
135 lbs. x 20 reps.
135 lbs. x 20 reps.
135 lbs. x 20 reps.
135 lbs. x 20 reps.
135 lbs. x 20 reps.

B-4-Delts and Biceps (1)

Plenty of energy for today's workout coming off of the weekend. Pretty busy with parties, errands, and of course...the Giants and Yankees!

With the high incline press, I got 90 lbs. for 6 reps. which is the most I've lifted so far with this exercise.

Had to work up to my threshold with the cable upright rows and now know what number to move on to and begin at for the next time around.

I did intervals afterwards.

Previous Workout:

Duration: 56:17
Calories: 571
Average Heart Rate: 130 bpm (69% MHR)
Maximum Heart Rate: 161 bpm (85% MHR)
Fat Percentage of Calories: 23%

Tonight's Workout...

Duration: 45:16
Calories: 363
Average Heart Rate: 117 bpm (62% MHR)
Maximum Heart Rate: 154 bpm (81% MHR)
Fat Percentage of Calories: 34%

Side Lateral Raise
3 Warms
40 lbs. x 8 reps.
40 lbs. x 8 reps.
45 lbs. x 8 reps.

High Incline Press
2 warms
85 lbs. x 10 Reps.
90 lbs. x 8 Reps.

Cable UpRight Row
1 warms
100 lbs. x 10 Reps.
110 lbs. x 10 Reps.
120 lbs. x 10 Reps.
140 lbs. x 10 Reps.

Incline Dumbbell Curl
2 Warms
40 lbs. x 6 Reps.
40 lbs. x 6 Reps.
40 lbs. x 6 Reps.

Cable Curl
1 Warm
100 lbs. x 8 Reps.
100 lbs. x 8 Reps.
100 lbs. x 8 Reps.

Preacher Curls
30 lbs. x 12 Reps.
30 lbs. x 12 Reps.

Interval Cardio on the treadmill

B-3-Back and Hamstrings (1)

Great workout yesterday.

Had to experiment with weight with the good mornings as I've never done them before. I know now to work up to around 95 lbs. - 115 lbs. with the olympic bar next time.

Started off heavier with the t-bar rows but scaled back the weight for the final two sets as I felt as though I wasn't controlling the weight as well as I should.

Previous Workout:

Duration: 56:17
Calories: 571
Average Heart Rate: 130 bpm (69% MHR)
Maximum Heart Rate: 161 bpm (85% MHR)
Fat Percentage of Calories: 23%

Tonight's Workout...

Duration: 56:12
Calories: 425
Average Heart Rate: 114 bpm (60% MHR)
Maximum Heart Rate: 145 bpm (77% MHR)
Fat Percentage of Calories: 35%

Lat Pulldown-Palm Up
3 Warms
120 lbs. x 8 reps.
160 lbs. x 8 reps.
160 lbs. x 8 reps.

T-Bar Rows
2 warms
205 lbs. x 8 Reps.
180 lbs. x 8 Reps.
195 lbs. x 8 Reps.

Dumbbell Deadlifts
1 warms
75 lbs. x 10 Reps.
80 lbs. x 10 Reps.

Close Row
140 lbs. x 12 Reps.
140 lbs. x 12 Reps.
140 lbs. x 12 Reps.

Good Mornings
50 lbs. x 12 Reps.
65 lbs. x 12 Reps.
85 lbs. x 12 Reps.

Glute Ham Raise
16 Reps.
16 Reps.
13 Reps.

B-2-Chest and Triceps (1)

This past Thursday's workoout...

Good workout. Still feeling strong.

Went heavier with the inclines failing at the low end of the prescribed rep range of 8.

The day after was a day off from weights (9/30) and I performed an interval cardio workout for the second time in a week. The first time in like...forever.

Previous Workout:

Duration: 46:30
Calories: 431
Average Heart Rate: 124 bpm (66% MHR)
Maximum Heart Rate: 155 bpm (82% MHR)
Fat Percentage of Calories: 29%

Today's Workout...

Duration: 52:51
Calories: 478
Average Heart Rate: 123 BPM (65% MHR)
Maximum Heart Rate: 149 BPM (79% MHR)
Fat Percentage of Calories: 29%

ISlight Incline Barbell Press
3 warms
195 lbs. x 8 reps
215 lbs. x 8 reps
225 lbs. x 6 reps

Incline DB Press
2 Warms
90 lbs. x 8 reps
90 lbs. x 8 reps

Flat DB Flye
40 lbs. x 12 reps.
35 lbs. x 12 reps.
35 lbs. x 12 reps.

Uneven PushUp
17 Reps.
14 Reps.

Dips
10 Reps.
10 Reps.
10 Reps.
10 Reps.

Rope PressDown
1 Warm
80 lbs. x 12 Reps.
80 lbs. x 10 Reps.

Lying Bar Extension
60 lbs. x 10 Reps.
60 lbs. x 12 Reps.

Steady State Cardio....

on the stepmill for 35 minutes

B-1-Quads and Calves (1)

This past wednesday's workout....

this workout really never fails to destroy me. felt good nonetheless.

Went up with the hacks and barbell lunges


Previous Workout:

Duration: 1:19:51
Calories: 578
Average Heart Rate: 113 bpm (60% MHR)
Maximum Heart Rate: 148 bpm (78% MHR)
Fat Percentage of Calories: 34%

Today's Workout...

Duration: 1:28:24
Calories: 584
Average Heart Rate: 110 bpm (58% MHR)
Maximum Heart Rate: 153 bpm (81% MHR)
Fat Percentage of Calories: 37%

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

Hack Squat
2 warms
270 lbs. x 10 reps.
320 lbs. x 10 reps.

Sissy Squat
20 reps.
20 reps.
20 reps.
20 reps.

Barbell Lunge
115 lbs. x 10 reps.
135 lbs. x 10 reps.
135 lbs. x 10 reps.

Standing Calf Raises
135 lbs. x 20 reps.
135 lbs. x 20 reps.
135 lbs. x 20 reps.
135 lbs. x 20 reps.
135 lbs. x 20 reps.

Steady State Cardio on...

35 Minutes Stationary BIke

A-4-Delts and Triceps (4)

Last workout of the A-Routine yesterday.

As usual, a very good and intense workout.

Felt stronger with the side lateral raises. As such, went up in weight with each successive set.

Numbers for the rest of the exercises remain the same.

Previous Workout...

Duration: 46:22
Calories: 358
Average Heart Rate: 115 bpm (61% MHR)
Maximum Heart Rate: 142 bpm (75% MHR)
Fat Percentage of Calories: 35%

Today's Workout...

Duration: n/a
Calories: n/a
Average Heart Rate: n/a
Maximum Heart Rate: n/a
Fat Percentage of Calories: n/a

Overhead Barbell Press
3 Warms
155 lbs. x 8 Reps
165 lbs. x 8 Reps.
175 lbs. x 6 Reps.

Seated Side Lateral Raise
1 warm
30 lbs. x 10 Reps.
35 lbs. x 10 Reps.
40 lbs. x 8 Reps.

Front Raise-SUPERSET-Seated Rear Delt Raise
1 warm
20 lbs. x 12 Reps./25 lbs. x 12 Reps.
20 lbs. x 12 Reps./25 lbs. x 12 Reps.

used dumbbells

Barbell Curl
2 Warms
100 lbs. x 6 Reps.
100 lbs. x 6 Reps
100 lbs. x 6 Reps.

Rope Curl
1 Warm
110 lbs. x 10 Reps.
110 lbs. x 10 Reps.
110 lbs. x 10 Reps.

Concentration Curl
30 lbs. x 12 Reps.
30 lbs. x 12 Reps.

Steady State Cardio...

35 Minutes on the Stepmill

A-3-Back and Hamstrings (4)

Great workout today.

I went back to increasing the weight with each weight on the deadlifts. (315 for 8, 335 for 7, and finally 365 for 6)

I went lighter for the bench rows so I can get a good pause at the sticking point of the row...with more control.

For everything else, the numbers remain the same.

Previous Workout:

Duration: 56:17
Calories: 571
Average Heart Rate: 130 bpm (69% MHR)
Maximum Heart Rate: 161 bpm (85% MHR)
Fat Percentage of Calories: 23%

Tonight's Workout...

Duration: 56:17
Calories: 571
Average Heart Rate: 130 bpm (69% MHR)
Maximum Heart Rate: 161 bpm (85% MHR)
Fat Percentage of Calories: 23%

Lat Pulldown-Wide
3 Warms
180 lbs. x 8 reps.
180 lbs. x 8 reps.
180 lbs. x 8 reps.

Deadlifts
2 warms
315 lbs. x 8 Reps.
335 lbs. x 7 Reps.
365 lbs. x 6 Reps.

Bench Row
1 warms
55 lbs. x 10 Reps.
55 lbs. x 10 Reps.
60 lbs. x 10 Reps.

Seated Row
160 lbs. x 12 Reps.
180 lbs. x 12 Reps.
200 lbs. x 10 Reps.

Lying Leg Curl
2 warms
120 lbs. x 10 Reps.
120 lbs. x 10 Reps.
120 lbs. x 10 Reps.

Single Leg-Leg Curl
40 lbs. x 12 Reps.
40 lbs. x 12 Reps.
40 lbs. x 12 Reps.

Steady State Cardio...

35 Minutes on the Stepmill

A-2-Chest and Triceps (4)

This past saturday morning's workout..

I failed a few reps shy of the target rep range with the incline dumbbell press and the flat barbell press but was able to get more overall dips this time around.

Lacking a bit in energy but productive nonetheless.

Previous Workout:

Duration: 46:30
Calories: 431
Average Heart Rate: 124 bpm (66% MHR)
Maximum Heart Rate: 155 bpm (82% MHR)
Fat Percentage of Calories: 29%

Today's Workout...

Duration: n/a
Calories: n/a
Average Heart Rate:n/a
Maximum Heart Rate: n/a
Fat Percentage of Calories: n/a

Incline dumbbell press
3 warms
90 lbs. x 8 reps
95 lbs. x 8 reps
100 lbs. x 5 reps., Rest/Pause x 2 reps.

Flat Barbell Press
2 Warms
185 lbs. x 10 reps.
205 lbs. x 7 reps., Rest/Pause x 2 reps., Drop; 135 lbs. x 8 Reps.

Dips
18
15
15
15
15

Rack Pushups
12
10

Pressdown
2 warms
110 lbs. x 12 Reps.
120 lbs. x 10 Reps.
130 lbs. x 10 Reps.

DB Extension
20 lbs. x 12 Reps.
25 lbs. x 12 Reps.

1-Arm Pressdown
1 Warm
40 lbs. x 12 Reps.

A-1-Quads & Calves (4)

Last Thursday's workout....

I was originally planning to skip legs this week altogether but my leg improved enough to test it out some.

Lifts/Sets of Note:

I went lighter than the entire stack with the leg extensions as I still felt some pressure above my knee and performed more warmups to prime me for the rest of the workout.

With the front squat, I warmed up more and was more conservative with the weight. I took my time when the bar seemed to roll off of me, recovered, got the bar back in place and resumed the movement.

The numbers for the remainder of the workout remain the same except for the two exercises I mentioned above.

Previous Workout:

Duration: 58:15
Calories: 466
Average Heart Rate: 117 bpm (62% MHR)
Maximum Heart Rate: 159 bpm (84% MHR)
Fat Percentage of Calories: 32%

Today's Workout...

Duration: n/a
Calories: n/a
Average Heart Rate: n/a
Maximum Heart Rate: n/a
Fat Percentage of Calories: n/a

Leg Extensions
2 warms
170 lbs. x 10 reps.
170 lbs. x 10 reps.

Front Squat
2 warms
155 lbs. x 8 reps.
155 lbs. x 8 reps.
185 lbs. x 6 reps.
185 lbs. x 6 reps.

Sumo Squat
120 lbs. x 10 reps.
120 lbs. x 10 reps.
120 lbs. x 10 reps.

Split Squat
55 lbs. x 12 reps.
55 lbs. x 12 reps.
55 lbs. x 12 reps.

High-Rep Seated Calf Raises
55 lbs. x 20 reps.
55 lbs. x 18 reps.
55 lbs. x 18 reps.
55 lbs. x 18 reps.
55 lbs. x 18 reps.