C-2-Chest & Arms (4)

I felt good here. And today I noticed my resting heart rate dropped a few beats.

Previous workout....

Duration: 1:15
Calories: 934
Average Heart Rate: 138 bpm (73% MHR)
Maximum Heart Rate: 167 bpm (88% MHR)
Fat Percentage of Calories: 19%

Tonight's Workout...

Duration: 1:19
Calories: 766
Average Heart Rate: 121 bpm (64% MHR)
Maximum Heart Rate: 149 bpm (788% MHR)
Fat Percentage of Calories: 30%

Flat DB Press
3 warms
100 lbs. x 7 reps
100 lbs. x 6 reps
100 lbs. x 5 reps

Incline DB Bench Press
1 Warm
65 lbs. x 10 reps
65 lbs. x 10 reps
65 lbs. x 7 reps_Rest/Pause_9

Flat DB Flye
45 lbs. x 10 reps
45 lbs. x 10 reps
45 lbs. x 10 reps

Incline DB Curl
2 warms
40 lbs. x 6 reps
40 lbs. x 5 reps

Close Grip Bench Press
2 warms
135 lbs. x 12 reps
155 lbs. x 7 reps_rest/pause_2

felt stronger here. don't know why i was only able to put up around 8 reps last week here

Concentration Curl/DB Kickback Superset
35 lbs. x 12-R, 12-R/20 lbs. x 12-R, 12-L
35 lbs. x 12-R, 12-R/20 lbs. x 12-R, 12-L
35 lbs. x 12-R, 12-R/20 lbs. x 12-R, 12-L

Steady State Cardio on...

Stationary Bike for 15 minutes
Stepmill for 15 Minutes

Duration: 31:08
Calories: 317
Average Heart Rate: 124 bpm (65% MHR)
Maximum Heart Rate: 138 bpm (73% MHR)
Fat Percentage of Calories: 29%

C-1-Legs (4)

Final workout this week and the beginning of the last wave of the C-cycle. Much needed rest day tomorrow!

Previous workout....

Duration: 1:14
Calories: 875
Average Heart Rate: 138 bpm (73% MHR)
Maximum Heart Rate: 167 bpm (88% MHR)
Fat Percentage of Calories: 19%

Tonight's Workout...

Duration: 1:22
Calories: 777
Average Heart Rate: 120 bpm (63% MHR)
Maximum Heart Rate: 158 bpm (83% MHR)
Fat Percentage of Calories: 32%


Leg Extension
1 warm
170 lbs. x 10
170 lbs. x 10
170 lbs. x 10

Front Squats
3 warms
205 lbs. x 5
225 lbs. x 5
225 lbs. x 5

I struggled, for whatever reason, to keep the bar in place atop my shoulders. I found myself being a little more concerned with being able to rack the weight than completing a set. I know this'll be the last I'll do these for awhile but do you have any tips regarding controlling and keeping the bar atop your shoulders? I felt it roll forward some and apply some discomforting pressure here.

Stiff Legged Deadlift
2 warms
175 lbs. x 10
195 lbs. x 10
215 lbs. x 10

Sumo DB Squat
1 warm
100 lbs. x 12
100 lbs. x 12
100 lbs. x 12

Seated Calf Raise
2 Warms
65 lbs. x 15
65 lbs. x 15
65 lbs. x 15

Steady State Cardio

Stationary Bike

Duration: 31:38
Calories: 315
Average Heart Rate: 123 bpm (65% MHR)
Maximum Heart Rate: 154 bpm (81% MHR)
Fat Percentage of Calories: 30%

C-3-Back & Shoulders (3)

Previous....

Duration: 1:02:24
Calories: 682
Average Heart Rate: 133 bpm (70% MHR)
Maximum Heart Rate: 158 bpm (83% MHR)
Fat Percentage of Calories: 23%

Tonight...

Duration: 1:06:14
Calories: 644
Average Heart Rate: 122 bpm (64% MHR)
Maximum Heart Rate: 151 bpm (79% MHR)
Fat Percentage of Calories: 31%


Pullup
4
3
3
3

Seated Cable Row
2 warms
140 lbs. x 10 reps
160 lbs. x 10 reps.
160 lbs. x 10 reps.

DB Row
1 warm
65 lbs. x 12 reps.
70 lbs. x 12 reps.

Standing Barbell Press
2 warms
85 lbs. x 8 reps.
95 lbs. x 8 reps.
95 lbs. x 8 reps.

Side Ups
10 lbs. x 12 reps.
10 lbs. x 12 reps.
10 lbs. x 12 reps.

Crunch
15 reps.
15 reps.
15 reps.

Cramped up pretty bad here. Don't know why.

Previous Workout's Data...

Steady State Cardio

Duration: 49:53
Calories: 569
Average Heart Rate: 136 bpm (72% MHR)
Maximum Heart Rate: 159 bpm (84% MHR)
Fat Percentage of Calories: 20%

Stationary Bike for 15 Minutes
Stepmilll for 15 minutes
Incline Treadmill for 10 minutes

Tonight's Workout Data...

Duration: 34:08
Calories: 316
Average Heart Rate: 119 bpm (63% MHR)
Maximum Heart Rate: 129 bpm (68% MHR)
Fat Percentage of Calories: 34%

Stationary Bike for 30 Minutes

Interval Cardio-Stepmill

I wish I can bottle the feeling I get after an interval session.

Previous

Duration: 39:05
Calories: 508
Average Heart Rate: 145 bpm (76% MHR)
Maximum Heart Rate: 175bpm (92% MHR)
Fat Percentage of Calories: 15%

Tonight

Duration: 30:16
Calories: 462
Average Heart Rate: 155 bpm (82% MHR)
Maximum Heart Rate: 177 bpm (93% MHR)
Fat Percentage of Calories: 12%

Really snow? Really?

And I thought the first blizzard on December 26th was bad! This may have been worse! I just spent nearly 3 hours shoveling and out of curiousity, I wore my heart rate monitor to see how many calories I would wind up burning.

Today is a scheduled rest and/or interval cardio day.

Here's how the heart rate activity looked while shoveling today...

Duration: 2:49:05
Calories: 1909
Average Heart Rate: 131 bpm (69% MHR)
Maximum Heart Rate: 155bpm (82% MHR)
Fat Percentage of Calories: 23%

C-2-Chest & Arms (3)

Yeah, so it snowed again. And yup! I shoveled again...for a solid hour and some change. Oh and it's still snowing. LOL.

This is the worst winter we've had for quite some time. At any rate, here's today's workout.

Previous workout....

Duration: 1:04
Calories: 758
Average Heart Rate: 138 bpm (73% MHR)
Maximum Heart Rate: 161 bpm (85% MHR)
Fat Percentage of Calories: 19%

Tonight's Workout...

Duration: 1:15
Calories: 934
Average Heart Rate: 138 bpm (73% MHR)
Maximum Heart Rate: 167 bpm (88% MHR)
Fat Percentage of Calories: 19%

Flat DB Press
3 warms
100 lbs. x 7 reps
100 lbs. x 6 reps
100 lbs. x 6 reps

Incline DB Bench Press
1 Warm
60 lbs. x 10 reps
65 lbs. x 10 reps
65 lbs. x 8 reps

Flat DB Flye
50 lbs. x 10 reps
50 lbs. x 10 reps
45 lbs. x 10 reps

I was too ambitious here. I'll stick with 40-45 lbs. here. I didn't quite have much control at 50 lbs. and felt my elbow strain a bit

Incline DB Curl
2 warms
40 lbs. x 6 reps
40 lbs. x 5 reps

Close Grip Bench Press
2 warms
135 lbs. x 8 reps
135 lbs. x 6 reps_pause_2 Reps

Experimented with a slightly wider grip and moved the weight slower.

Concentration Curl/DB Kickback Superset
30 lbs. x 12-R, 12-R/20 lbs. x 12-R, 12-L
30 lbs. x 12-R, 12-R/20 lbs. x 12-R, 12-L
30 lbs. x 12-R, 12-R/20 lbs. x 12-R, 12-L

Steady State Cardio on...

Stationary Bike for 30 minutes

Duration: 34:00
Calories: 376
Average Heart Rate: 130 bpm (68% MHR)
Maximum Heart Rate: 138 bpm (73% MHR)
Fat Percentage of Calories: 25%

C-1-Legs (3)

Good workout today. Felt good and put up heavier weight across the board. Definitely noticed strength gains here.

Previous workout....

Duration: 1:15
Calories: 871
Average Heart Rate: 136 bpm (72% MHR)
Maximum Heart Rate: 166 bpm (87% MHR)
Fat Percentage of Calories: 20%

Tonight's Workout...

Duration: 1:14
Calories: 875
Average Heart Rate: 138 bpm (73% MHR)
Maximum Heart Rate: 167 bpm (88% MHR)
Fat Percentage of Calories: 19%


Leg Extension
1 warm
140 lbs. x 10
155 lbs. x 10
170 lbs. x 10

Front Squats
3 warms
185 lbs. x 5
205 lbs. x 6
225 lbs. x 5

Again, I'm more confident in performing this lift. I had a friend spot me today as well. 225 is a PR although considering how good I'm feeling, I think I could have put up a little more. Maybe I'm a little too conservative here. At any rate, felt good nonetheless.

Stiff Legged Deadlift
2 warms
155 lbs. x 10
175 lbs. x 10
195 lbs. x 10

Sumo DB Squat
1 warm
100 lbs. x 12
100 lbs. x 12
100 lbs. x 12

Seated Calf Raise
2 Warms
65 lbs. x 15
65 lbs. x 15
65 lbs. x 15

Steady State Cardio

Stationary Bike

Duration: 31:38
Calories: 325
Average Heart Rate: 125 bpm (66% MHR)
Maximum Heart Rate: 134 bpm (71% MHR)
Fat Percentage of Calories: 29%

Interval Cardio

I did interval cardio on the stepmill today. Tomorrow's a rest day for...an exciting day for FOOTBALL!

Data and screeshot from today's workout pulled from Polar Personal Trainer.com

Duration: 39:05
Calories: 508
Average Heart Rate: 145 bpm (76% MHR)
Maximum Heart Rate: 175bpm (92% MHR)
Fat Percentage of Calories: 15%

C-3-Back & Shoulders (2)

I shoveled early this morning for two hours. So, I got a little workout in there. I'm so over the snow at this point. I wish it can stop. Anyhow...

Previous Back and Shoulder workout data....

Duration: 59 minutes (Including warm-up)
Calories: 505
Average Heart Rate: 119 bpm (63% MHR)
Maximum Heart Rate: 144 bpm (76% MHR)
Fat Percentage of Calories: 33%

Tonight's Workout Data...

Duration: 1:02:24
Calories: 682
Average Heart Rate: 133 bpm (70% MHR)
Maximum Heart Rate: 158 bpm (83% MHR)
Fat Percentage of Calories: 23%


Pullup
5
3
3
3

Seated Cable Row
2 warms
140 lbs. x 10 reps
140 lbs. x 10 reps.
140 lbs. x 10 reps.

DB Row
1 warm
65 lbs. x 12 reps.
65 lbs. x 12 reps.

Standing Barbell Press
2 warms
85 lbs. x 8 reps.
85 lbs. x 8 reps.
85 lbs. x 8 reps.

Side Ups
15 lbs. x 10 reps.
10 lbs. x 10 reps.
10 lbs. x 12 reps.

I went lighter for my last two working sets as I felt I was using momentum on the upward portion of the movement. 10 lbs. allowed me to move the weight slower, with more control, and feel the muscle contract better.

Leg Raises on Roman Chair
15 reps.
15 reps.
15 reps.

I did a little extra cardio today...

Previous Workout's Data...

Steady State Cardio

Calories: 426
Average Heart Rate: 134 bpm (71% MHR)
Maximum Heart Rate: 158 bpm (83% MHR)

Stationary Bike for 15 Minutes
Stepmilll for 15 minutes

Tonight's Workout Data...

Duration: 49:53
Calories: 569
Average Heart Rate: 136 bpm (72% MHR)
Maximum Heart Rate: 159 bpm (84% MHR)
Fat Percentage of Calories: 20%

Stationary Bike for 15 Minutes
Stepmilll for 15 minutes
Incline Treadmill for 10 minutes

C-2-Chest & Arms (2)

Duration: 1:04
Calories: 758
Average Heart Rate: 138 bpm (73% MHR)
Maximum Heart Rate: 161 bpm (85% MHR)
Fat Percentage of Calories: 19%

Flat DB Press
3 warms
100 lbs. x 6 reps
100 lbs. x 5 reps
100 lbs. x 5 reps

Incline DB Bench Press
1 Warm
60 lbs. x 10 reps
60 lbs. x 9 reps
60 lbs. x 8 reps

Flat DB Flye
45 lbs. x 12 reps
45 lbs. x 10 reps
45 lbs. x 12 reps

Incline DB Curl
2 warms
35 lbs. x 6 reps
40 lbs. x 5 reps

Close Grip Bench Press
2 warms
135 lbs. x 10 reps
135 lbs. x 8 reps

Concentration Curl/DB Kickback Superset
25 lbs. x 12-R, 12-R/20 lbs. x 12-R, 12-L
25 lbs. x 12-R, 12-R/20 lbs. x 12-R, 12-L
25 lbs. x 12-R, 12-R/20 lbs. x 12-R, 12-L

Steady State Cardio on...

Stationary Bike for 15 minutes
Stepmill for 15 Minutes

Duration: 31:39
Calories: 377
Average Heart Rate: 139 bpm (73% MHR)
Maximum Heart Rate: 149 bpm (78% MHR)
Fat Percentage of Calories: 19%

Once upon a time...

...I was at a place where I felt I can do no wrong. I felt strong and confident and somewhere along the way, I lost my way and fell off like I never had before. I've always yo-yo'd and halfway through this month, I'm not happy with how I'm handling efforts to reach my goals. There comes a time where I have to hold myself accountable and that time is now. Rummaging through old files today, I found the following picture. It was September of 2009 and I was 200 lbs. I entertained the idea of competing and felt I was another 10-12 weeks of dieting away from achieving a package I can bring to the stage for the first time. I understand now I've got a ways to go but seeing this...really opened up my eyes and gave me the kind of reality check I needed.

C-1-Legs (2)

Duration: 1:15
Calories: 871
Average Heart Rate: 136 bpm (72% MHR)
Maximum Heart Rate: 166 bpm (87% MHR)
Fat Percentage of Calories: 20%

Leg Extension
1 warm
125 lbs. x 12
140 lbs. x 10
140 lbs. x 11

Front Squats
3 warms
185 lbs. x 5
185 lbs. x 6
205 lbs. x 6

My heart rate got up to 87% of my max during my last set. I rested between sets till my heart rate returned to 65%-70% of my MHR.

I'm getting more confident in performing this move. I can't get over the pressure it's putting on the front of my shoulders though.

Stiff Legged Deadlift
2 warms
155 lbs. x 10
155 lbs. x 10
155 lbs. x 10

Increase weight next time here.

Sumo DB Squat
1 warm
100 lbs. x 12
100 lbs. x 12
100 lbs. x 12

Seated Calf Raise
2 Warms
55 lbs. x 15
55 lbs. x 15
55 lbs. x 15

C-3-Back & Shoulders (1)

Sunday afternoon workout

Duration: 59 minutes (Including warm-up)
Calories: 505
Average Heart Rate: 119 bpm (63% MHR)
Maximum Heart Rate: 144 bpm (76% MHR)
Fat Percentage of Calories: 33%

Pullup
5
4
3
3

Sucked here. Must get better.

Seated Cable Row
2 warms
100 lbs. x 10 reps
120 lbs. x 10 reps.
140 lbs. x 10 reps.

DB Row
1 warm
60 lbs. x 12 reps.
65 lbs. x 12 reps.

Standing Barbell Press
2 warms
85 lbs. x 8 reps.
85 lbs. x 8 reps.
85 lbs. x 8 reps.

Side Ups
15 lbs. x 12 reps.
15 lbs. x 10 reps.
15 lbs. x 12 reps.

Leg Raises on Roman Chair
15 reps.
15 reps.
15 reps.

Steady State Cardio

Calories: 426
Average Heart Rate: 134 bpm (71% MHR)
Maximum Heart Rate: 158 bpm (83% MHR)

Stationary Bike for 15 Minutes
Stepmilll for 15 minutes

C-2-Chest & Arms (1)

Duration: 1:15
Calories: 818
Average Heart Rate: 132 bpm (69% MHR)
Maximum Heart Rate: 164 bpm (86% MHR)
Fat Percentage of Calories: 23%

Flat DB Press
3 warms
100 lbs. x 6 reps
100 lbs. x 5 reps
100 lbs. x 5 reps

Incline DB Bench Press
1 Warm
60 lbs. x 10 reps
60 lbs. x 8 reps
60 lbs. x 8 reps

Flat DB Flye
45 lbs. x 11 reps
45 lbs. x 10 reps
45 lbs. x 12 reps

Incline DB Curl
2 warms
35 lbs. x 6 reps
40 lbs. x 5 reps

Close Grip Bench Press
2 warms
135 lbs. x 10 reps
135 lbs. x 8 reps

Concentration Curl/DB Kickback Superset
25 lbs. x 10-R, 12-R/20 lbs. x 10-R, 10-L
25 lbs. x 12-R, 12-R/20 lbs. x 10-R, 10-L
25 lbs. x 12-R, 12-R/20 lbs. x 12-R, 12-L

Steady State Cardio on...

Stationary Bike for 15 minutes
Stepmill for 15 Minutes

Duration: 36:31
Calories: 419
Average Heart Rate: 136 bpm (72% MHR)
Maximum Heart Rate: 159 bpm (84% MHR)
Fat Percentage of Calories: 20%

C-1-Legs (1)

C-1-Legs (1)

I think today was the cleanest I've eaten from morning till evening. Also, it helps that all my fish was defrosted by this morning and ready to throw in the oven. Cravings still dominate my thoughts but I'm working through it and constantly looking at a list I made to remind me of what my goals are and the benefits of being in control.

Duration: 1:13
Calories: 800
Average Heart Rate: 133 bpm (70% MHR)
Maximum Heart Rate: 158 bpm (83% MHR)

Leg Extension
1 warm
125 lbs. x 10
125 lbs. x 10
125 lbs. x 10

Front Squats
3 warms
185 lbs. x 5
185 lbs. x 5
185 lbs. x 5

This was my first time doing Front Squats-EVER! I'll admit that I didn't feel as though I'd be able to perform this movement correctly so I watched as many videos that I can possibly find before I went to the gym. My first two warms consisted of a few reps with just the bar. As it turns out, it wasn't as bad as I thought it would be. I always watched others in the gym do it and I would wonder, "how does that NOT roll off of you?" At any rate, I added weight and I immediately felt the difference. If it wasn't for the pressure I felt against my shoulders, I'd want to do FRONT SQUATS only for my quads because...that's where I felt it the most...IN MY QUADS. I stayed at 185 and I'll see how 205 feels next week...maybe even 225?

Stiff Legged Deadlift
2 warms
155 lbs. x 12
155 lbs. x 12
155 lbs. x 12

I looked up a picture of a "trap bar." I have seen it but never tried it. Unfortunately, it's not at the gym I went to today.

Sumo DB Squat
1 warm
90 lbs. x 10
90 lbs. x 10
90 lbs. x 10


Seated Calf Raise
2 Warms
55 lbs. x 15
55 lbs. x 15
55 lbs. x 15

B-3-Back & Shoulders (4)

I have a heart rate monitor that I am going to be wearing moving forward. I will include the data from each workout session as well. (for both my weight workouts and cardio sessions)

Gym: Golds Gym; Jersey City, NJ

Duration: 1:14 (Including warm-up)
Calories: 875
Average Heart Rate: 138 bpm (73% MHR)
Maximum Heart Rate: 167 bpm (88% MHR)

Wide Lat Pulldown
3 warms
160 lbs. x 6 reps.
160 lbs. x 6 reps.
160 lbs. x 6 reps.

Barbell Deadlift
2 warms
295 lbs. x 5 reps
305 lbs. x 5 reps.
305 lbs. x 5 reps.

I performed the deadlift better than all my previous workouts here. 1. I used the over/under grip for the FIRST time. (I know, I should have done it earlier) and 2. I used a belt. (I don't typically use a belt but as a deadlifting newb, I wanted to try it) Not the most weight I've tried by any stretch (315) BUT I hit the higher end of the rep range prescribed and came away feeling as though I could have probably lifted a "little" more weight.

Close Grip Pulldown
1 warm
120 lbs. x 12 reps.
120 lbs. x 10 reps.

Upright Row
2 warms
60 lbs. x 10 reps.
60 lbs. x 10 reps.
60 lbs. x 10 reps.

Side Lateral-Up/Down
15x5, 20x5, 30x6,6, 20x5, 15x5
15x5, 20x5, 30x5,5, 20x5, 15x5
15x5, 20x5, 30x5,5, 20x5, 15x5

Crunch
20 reps.
15 reps.
15 reps.

Steady State Cardio

Calories: 504
Average Heart Rate: 145 bpm (76% MHR)
Maximum Heart Rate: 164 bpm (86% MHR)

Stepmill for 15 Minutes
Incline Walking on Treadmill for 15 minutes

B-2-Chest & Arms (4)

I'm a week late in posting this workout that occurred last Thursday. So much for jumping right out of the gates for the New Year. So, last Thursday, I got in this workout at 5:30 AM. It would mark the start of a LONG day. I was practically awake for the next 24 hours!

I went to see the Pee Wee Herman show on Broadway later that night and packed shortly after for a ski trip to Vermont. Having arrived home late, I didn't want to sleep through the night AND miss my ride.

I had a nasty fall on the slopes last weekend and came home late Sunday night sore and bruised and really disappointed in myself. I have yet to hit my stride in consistency. Also, I am feeling a little down at how far I am in reaching my goals and trying to get my head right. I have to take control...pronto. But I digress...the following is last Thursdays' workout. Tonights' back and shoulders workout will follow.

Sorry for not checking in Joe as the drive back Sunday was long and tiring.

B-2-Chest & Arms (4)

Gym: Golds Gym-Jersey City

Slight Incline DB Press
3 warms
95 lbs. x 5 reps
100 lbs. x 5 reps
100 lbs. x 5 reps

Chest Dips
10 dips
8 dips
10 dips
9 dips

Flat Barbell Press-X reps
155 lbs. x 10 reps
155 lbs. x 10 reps
155 lbs. x 7_rest/pause_3

Barbell Curl (Used olympic size bar)
2 warms
85 lbs. x 5 reps
85 lbs. x 5 reps

Triceps Pressdown
2 warms
70 lbs. x 6 reps
80 lbs. x 6 reps

Rope Curl & Lying DB Extension Superset
100 lbs. x 10/30 lbs. x 12
100 lbs. x 10/30 lbs. x 12
100lbs. x 10/30 lbs. x 12

Steady State Cardio on...

Stationary Bike for 30 minutes

B-1-Legs (4)

Happy new year! I missed quite some time since my last workout on Christmas Eve and while fun, I'm relieved it's all over. Now I can focus on losing weight and working on creating the best possible me with the the hope of competing. I'm struggling to get other folks involved so I'm not so much of a hermit. At any rate, the first workouts' in and that's all I needed to do....get there.

Gym: Golds Gym-Jersey City, NJ

Leg Press
4 warms
630 lbs. x 8
630 lbs. x 7
630 lbs. x 8


Stiff Legged Deadlift
3 warms
185 lbs. x 8
185 lbs. x 8-Straps
185 lbs. x 8-Straps


Squat
155 lbs. x 15
155 lbs. x 15
155 lbs. x 15

Lowered weight yet again and as a result, I was able to go even lower on my squat and give my legs more time under tension.

Prone Leg Curl Machine
1 warm
90 lbs. x 10
90 lbs. x 10
90 lbs. x 10

My left knee was bothering me in curling the weight up. It's not painful just uncomfortable. Can't pinpoint what it may be.

Seated Calf Raise
2 Warms
45 lbs. x 15
45 lbs. x 15
45 lbs. x 15

Steady State Cardio

30 Minutes on the recumbent bike.

Finally, for my new years inspiration....a picture of me hitting a shot! haha