B-3-Back and Shoulders (1)

Onto B...back and shoulders!

Previous Workout....

Duration: 54:18
Calories: 538
Average Heart Rate: 138 bpm (73% MHR)
Maximum Heart Rate: 167 bpm (88% MHR)
Fat Percentage of Calories: 17%

Tonight's Workout...

Duration: 59:31
Calories: 480
Average Heart Rate: 129 bpm (68% MHR)
Maximum Heart Rate: 157 bpm (83% MHR)
Fat Percentage of Calories: 24%

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

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

I went conservative here as I don't want to stress my back so much. I'll look to try more weight later.

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

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

Went heavier here.

Side Lateral-Up/Down
15x5, 20x5, 25x5,5, 20x5, 15x5
15x5, 20x5, 25x5,4, 20x4, 15x4
15x6, 20x5, 25x3,3, 20x5, 15x5

Bike Crunch
30 reps.
30 reps.
30 reps.

B-2-Chest and Arms (1)

Today was a good indicator of where my strength is at now based on data from the last time I did this particular workout back on January 6th. My strength is up across the board.

Previous workout....

Duration: 53:06
Calories: 496
Average Heart Rate: 135 bpm (71% MHR)
Maximum Heart Rate: 159 bpm (84% MHR)
Fat Percentage of Calories: 21%

Today's Workout...

Duration: 50:46
Calories: 409
Average Heart Rate: 129 bpm (68% MHR)
Maximum Heart Rate: 154 bpm (80% MHR)
Fat Percentage of Calories: 24%

Slight Incline DB Press
3 warms
100 lbs. x 6 reps
100 lbs. x 6 reps
100 lbs. x 5 reps

This is the first time I felt as though I had a good handle on every step of the exercise. From taking the dumbbells off the rack, kicking it off my lap to begin the movement, all the way to my form during-I felt the difference in strength. I managed to perform an extra rep on my first two working sets.

Chest Dips
11 dips
12 dips
10 dips
9 dips

More overall dips versus the last time I did this.

Flat Barbell Press-X reps
185 lbs. x 10 reps
185 lbs. x 9 reps_rest/pause_2 reps
185 lbs. x 6 reps_DROP_135 x 6 reps

Again, pushing more weight here. I may or may not go back to 155 lbs. for more control and more reps per set.

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

Went 10 lbs. heavier here.

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

Up in weight here as well.

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

No change here but I felt like toast here.

Steady State Cardio on...

Stationary Bike
Incline Walking on Treadmill

Duration: 35:15
Calories: 283
Average Heart Rate: 129 bpm (68% MHR)
Maximum Heart Rate: 141 bpm (74% MHR)
Fat Percentage of Calories: 26%

Steady State Cardio

Steady State Cardio on...

Stepmill
Incline Walking on Treadmill

Duration: 35:30
Calories: 280
Average Heart Rate: 128 bpm (65% MHR)
Maximum Heart Rate: 158 bpm (71% MHR)
Fat Percentage of Calories: 30%

B-1-Legs (1)

Onto the second cycle of "B" workouts....and of course, the dreaded leg day. I felt good and felt no discomfort doing free weight squats tonight which would be the first time since the back strain incident.

Previous workout....

Duration: 1:22:40
Calories: 367
Average Heart Rate: 110 bpm (58% MHR)
Maximum Heart Rate: 159 bpm (84% MHR)
Fat Percentage of Calories: 36%


Today's Workout...

Duration: 59:50
Calories: 417
Average Heart Rate: 124 bpm (65% MHR)
Maximum Heart Rate: 156 bpm (82% MHR)
Fat Percentage of Calories: 28%


Leg Press
4 warms
630 lbs. x 6 reps.
630 lbs. x 6 reps.
630 lbs. x 8 reps.

Stiff Legged Deadlift
3 warms
185 lbs. x 8 reps.
185 lbs. x 8 reps.
185 lbs. x 8 reps.

Squat
185 lbs. x 13 reps.
185 lbs. x 14 reps.
185 lbs. x 15 reps.

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

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

A-3-Back and Shoulders (4)

Great workout today. I start my polar after my first warm up set now. I'm now taking slightly shorter rest between sets with the exception of leg days.

Previous Workout....

Duration: 1:12:01
Calories: 730
Average Heart Rate: 139 bpm (73% MHR)
Maximum Heart Rate: 165 bpm (87% MHR)
Fat Percentage of Calories: 17%

Tonight's Workout...

Duration: 54:18
Calories: 538
Average Heart Rate: 138 bpm (73% MHR)
Maximum Heart Rate: 167 bpm (88% MHR)
Fat Percentage of Calories: 17%

Underhand Lat Pulldown
3 warms
160 lbs. x 6 reps.
160 lbs. x 6 reps.
160 lbs. x 5 reps.

T-Bar Row
2 warms
170 lbs. x 10 reps
170 lbs. x 10 reps.
170 lbs. x 10 reps.

Dumbbell Deads
1 warm
80 lbs. x 10 reps.
85 lbs. x 10 reps.

Dumbbell Press
2 warms
65 lbs. x 6 reps.
65 lbs. x 6 reps.
70 lbs. x 6 reps.

Front Raise-dumbbells/Seated Lateral Raises-Superset
15 lbs. x 12 reps/10 lbs. x 12 reps
15 lbs. x 12 reps/15 lbs. x 10 reps
15 lbs. x 12 reps/15 lbs. x 6 reps_drop_10 lbs. x 6 reps.

Bicycle Crunch
25 reps.
30 reps.
27 reps.

Interval Cardio

I love the disparity of feelings between before I start intervals and after I finish. Before, of course, dreading the work and afterwards, feeling relieved that you did it and the endorphin reduced euphoria that results.

Feeling good as always although like yesterday, I am noticing a dip in energy levels although not drastic by any stretch.

Previous

Duration: 30:08
Calories: 407
Average Heart Rate: 157 bpm (83% MHR)
Maximum Heart Rate: 180 bpm (95% MHR)
Fat Percentage of Calories: 12%

Tonight

Duration: 30:08
Calories: 390
Average Heart Rate: 154 bpm (81% MHR)
Maximum Heart Rate: 176 bpm (93% MHR)
Fat Percentage of Calories: 12%

A-2-Chest & Arms (4)

I felt good here although I felt as though my energy levels weren't quite there as opposed to prior workouts.

Previous workout....

Duration: 53:06
Calories: 496
Average Heart Rate: 135 bpm (71% MHR)
Maximum Heart Rate: 159 bpm (84% MHR)
Fat Percentage of Calories: 21%

Tonight's Workout...

Duration: 55:50
Calories: 468
Average Heart Rate: 130 bpm (68% MHR)
Maximum Heart Rate: 152 bpm (80% MHR)
Fat Percentage of Calories: 24%

Flat Bar Press
3 warms
225 lbs. x 5 reps
225 lbs. x 5 reps
235 lbs. x 5 reps

Slight Incline Dumbbell Press
1 warm
65 lbs. x 12 reps.
65 lbs. x 10 reps.
65 lbs. x 8 reps._Rest/Pause_2 reps.

My strength dipped some here.
.
Incline Dumbbell Flye
1 warm
40 lbs. x 12 reps
40 lbs. x 12 reps

Cable Curl (Curl Bar)
1 warm
100 lbs. x 10 reps
100 lbs. x 10 reps

Rope Pressdown
2 warms
80 lbs. x 10 reps
80 lbs. x 10 reps.

Hammer Curl & Dip Superset
35 lbs. x 12/12 dips-assisted
35 lbs. x 12/12 dips-assisted
35 lbs. x 12/12 dips-assisted

Steady State Cardio on...

Stationary Bike
Incline Walking on Treadmill

Duration: 35:05
Calories: 242
Average Heart Rate: 123 bpm (65% MHR)
Maximum Heart Rate: 135 bpm (71% MHR)
Fat Percentage of Calories: 30%

A-1-Legs (4)

Happy Presidents Day! I'm blogging from The Borgata in Atlantic City, NJ. So, I used Borgata's "Pump Room" and it wasn't as bad as I thought. It had lots of equipment and enough free weights. Today is Leg Day and they didn't have a squat rack so I used the Smith Machine instead. They didn't have a lying leg curl machine so I used the seated leg curl machine and finally, there were no calf machines so I sat at the end of the bench and place dumbbells atop my thighs and raised.

Previous workout....

Duration: 1:03:18
Calories: 589
Average Heart Rate: 135 bpm (71% MHR)
Maximum Heart Rate: 164 bpm (86% MHR)
Fat Percentage of Calories: 20%


Today's Workout...

Duration: 1:22:40
Calories: 367
Average Heart Rate: 110 bpm (58% MHR)
Maximum Heart Rate: 159 bpm (84% MHR)
Fat Percentage of Calories: 36%


Leg Extension
1 warm
160 lbs. x 10
170 lbs. x 12
170 lbs. x 12

Squat (Smith Machine)
5 warms
315 lbs. x 5
315 lbs. x 5
335 lbs. x 5
335 lbs. x 5

Do you know how much weight a Smith Machine bar accounts for? I'm sure I must alter the weight I noted above accordingly but I counted based on how many plates I would put on a regular barbell. I rested more here and thankfully, didn't feel any discomfort squatting down although using a smith machine has something to do with that. I felt more assured and safe.

Seated Leg Curl
2 warms
140 lbs. x 6
140 lbs. x 6
140 lbs. x 6

Bar Lunge
1 warm
110 lbs. x 10
110 lbs. x 10

Seated Calf Raises with Dumbbells
2 Warms
50 lbs. (In each hand) x 20
60 lbs. (In each hand) x 20
60 lbs. (In each hand) x 20

Steady State Cardio

Stationary Bike
Incline Walking - Treadmill

Duration: 35:07
Calories: 258
Average Heart Rate: 126 bpm (66% MHR)
Maximum Heart Rate: 142 bpm (75% MHR)
Fat Percentage of Calories: 27%

Interval Cardio

I totally went "Niagara" today and sweated a storm! This is the hardest I've went doing intervals to date. I feel great!

This weekend I'm going away with my girlfriend to the Camden/Audobon, NJ area for one of her college friend's baby shower and we'll also be splitting time between Atlantic City/Philadelphia as she'll be showing me around her old stomping grounds where she went to school, touring the city and just getting in some good 'ol rest and relaxation on top of the massages she scheduled for us. I'm hoping to get in some gym time and/or cardio (at the least...maybe up the steps to the museum that Rocky ran?) and I'm hoping the hotel we're staying at has a decent gym with equipment. At any rate, I should be able to check-in with you but if not, as a heads up to you, I'm letting you know of my plans.

Previous

Duration: 30:01
Calories: 346
Average Heart Rate: 146 bpm (77% MHR)
Maximum Heart Rate: 171 bpm (90% MHR)
Fat Percentage of Calories: 14%

Tonight

Duration: 30:08
Calories: 407
Average Heart Rate: 157 bpm (83% MHR)
Maximum Heart Rate: 180 bpm (95% MHR)
Fat Percentage of Calories: 12%





The Stepmill got a bath today!

A-3-Back and Shoulders (3)

I felt good today. I went lighter in weight all around as I didn't want to test my back. I did, however, took shorter rests between sets as the data below can attest. I'm relieved that my back has improved as much as it did but still doesn't feel 100%

Legs is up next time around and I'm debating whether to do squats again. If I do, will go light.

Previous Workout....

Duration: 1:09:39
Calories: 551
Average Heart Rate: 128 bpm (67% MHR)
Maximum Heart Rate: 158 bpm (83% MHR)
Fat Percentage of Calories: 24%

Tonight's Workout...

Duration: 1:12:01
Calories: 730
Average Heart Rate: 139 bpm (73% MHR)
Maximum Heart Rate: 165 bpm (87% MHR)
Fat Percentage of Calories: 17%

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

T-Bar Row
2 warms
170 lbs. x 10 reps
170 lbs. x 10 reps.
170 lbs. x 10 reps.

Dumbbell Deads
1 warm
75 lbs. x 10 reps.
75 lbs. x 10 reps.

Dumbbell Press
2 warms
65 lbs. x 6 reps.
65 lbs. x 6 reps.
65 lbs. x 6 reps.

Front Raise-dumbbells/Seated Lateral Raises-Superset
15 lbs. x 12 reps/10 lbs. x 12 reps
15 lbs. x 12 reps/10 lbs. x 12 reps
15 lbs. x 12 reps/10 lbs. x 12 reps

Crunch
20 reps.
17 reps.
16 reps.

Steady State Cardio

Incline Walking on Treadmill
Stationary Bike

Duration: 31:32
Calories: 231
Average Heart Rate: 124 bpm (65% MHR)
Maximum Heart Rate: 135 bpm (71% MHR)
Fat Percentage of Calories: 29%

A-2-Chest and Arms (3)

Whew. What a relief. While still stiff and uncomfortable in some spots depending on how I sit (I have a tendency to slouch...on the couch, at the desk, at the kitchen table, etc.)...my back feels a lot better than yesterday. So, the rest day came in handy.

I'm glad because I was worried it may be a lot worse but I felt good enough to have at it for chest and arms. If anything, the pressure I feel on the small of my back kind of forces me to sit up with good posture.

My girlfriend had made appointments for massages a few weeks ago this weekend and it couldn't have come at a better time.

Previous workout....

Duration: 57:47
Calories: 452
Average Heart Rate: 128 bpm (67% MHR)
Maximum Heart Rate: 153 bpm (81% MHR)
Fat Percentage of Calories: 26%

Tonight's Workout...

Duration: 53:06
Calories: 496
Average Heart Rate: 135 bpm (71% MHR)
Maximum Heart Rate: 159 bpm (84% MHR)
Fat Percentage of Calories: 21%

Flat Bar Press
3 warms
225 lbs. x 5 reps
225 lbs. x 5 reps
235 lbs. x 5 reps

Slight Incline Dumbbell Press
1 warm
65 lbs. x 10 reps.
65 lbs. x 10 reps.
65 lbs. x 10 reps.

I went lighter here for more controlled movements.
.
Incline Dumbbell Flye
1 warm
40 lbs. x 12 reps
40 lbs. x 12 reps

Cable Curl (Curl Bar)
1 warm
100 lbs. x 10 reps
100 lbs. x 10 reps

Rope Pressdown
2 warms
40 lbs. x 12 reps
70 lbs. x 12 reps.

Hammer Curl & Dip Superset
35 lbs. x 12/12 dips-assisted
35 lbs. x 12/12 dips-assisted
35 lbs. x 12/12 dips-assisted

A-1-Legs (3)

I meant to post this on the night of Monday, February 14th but I hurt my back of which I'll explain in detail below. As such, I took off yesterday to rest as it was difficult for me to bend at the waist and in some spots, take a seat, get in a position to lie down, etc. etc. As I write this, it has gotten better and I'll give the gym a go later tonight but I may have to seek alternatives to movements like a T-Bar row and go a lot lighter on the squat (if at all) while my back gets better.

Previous workout....

Duration: 1:10:58
Calories: 568
Average Heart Rate: 129 bpm (68% MHR)
Maximum Heart Rate: 164 bpm (86% MHR)
Fat Percentage of Calories: 23%


Tonight's Workout...

Duration: 1:03:18
Calories: 589
Average Heart Rate: 135 bpm (71% MHR)
Maximum Heart Rate: 164 bpm (86% MHR)
Fat Percentage of Calories: 20%


Leg Extension
1 warm
170 lbs. x 12
170 lbs. x 12
170 lbs. x 12

Squat
3 warms
315 lbs. x 5
335 lbs. x 6
365 lbs. x 5
405 lbs. x N/A

Towards the end of my third working set, I felt a little tinge in the small of my back. After completing that set, I was debating whether to continue with the same weight, increase to 405, or just skip the set altogether. I decided to go with the last working set at 405 lbs. and right when I was about to move the bar off the rack, I felt my lower back flare up like i've never felt it before. Luckily, I did have someone behind me to put the bar back on the rack. I was at a different rack this week and the hooks were just a little higher than I was accustomed to but anyway, I took 5 to remove the weights but noticed immediately that bending down was uncomfortable. I wound up completing the rest of the workout, however, as I was able to stand up straight and would find later, I'd need to so I wouldn't feel this uncomfortable pressure on my back .

Anyhow, it feels better from the first night and yesterday and I'm just slow to get up from a seated position and I'm feeling incredibly stiff when I'm bending at the waist.

Lying Leg Curl
1 warm
105 lbs. x 6
110 lbs. x 6
110 lbs. x 6

Bar Lunge (Olympic Bar)
1 warm
115 lbs. x 10
115 lbs. x 10

Calf Extension Machine
2 Warms
100 lbs. x 15
100 lbs. x 15
100 lbs. x 15

Steady State Cardio

Stationary Bike

Duration: 32:16
Calories: 221
Average Heart Rate: 123 bpm (65% MHR)
Maximum Heart Rate: 132 bpm (69% MHR)
Fat Percentage of Calories: 30%

A-3-Back and Shoulders (2)

Overall good workout tonight but didn't feel like I could plow through walls like the previous back and shoulders workout but then again, the previous back and shoulders workout came after two days off from weight training (not the gym as I did my interval cardio)

and this workout comes after a week of weight training. Today I'm seeing the difference a day off makes on the energy levels. Moreso now as my caloric intake is controlled.

Previous....

Duration: 1:09:10
Calories: 581
Average Heart Rate: 131 bpm (69% MHR)
Maximum Heart Rate: 160 bpm (84% MHR)
Fat Percentage of Calories: 22%

Tonight...

Duration: 1:09:39
Calories: 551
Average Heart Rate: 128 bpm (67% MHR)
Maximum Heart Rate: 158 bpm (83% MHR)
Fat Percentage of Calories: 24%

Underhand Lat Pulldown
3 warms
180 lbs. x 6 reps.
180 lbs. x 6 reps.
180 lbs. x 6 reps.

T-Bar Row
2 warms
190 lbs. x 10 reps
200 lbs. x 10 reps.
200 lbs. x 8 reps.

Dumbbell Deads
1 warm
85 lbs. x 10 reps.
85 lbs. x 10 reps.

Dumbbell Press
2 warms
70 lbs. x 6 reps.
70 lbs. x 6 reps.
70 lbs. x 5 reps.

Front Raise-dumbbells/Seated Lateral Raises-Superset
15 lbs. x 12 reps/10 lbs. x 12 reps
15 lbs. x 12 reps/10 lbs. x 12 reps
15 lbs. x 12 reps/10 lbs. x 12 reps

Decreased weight on laterals for alot more control. I'd do 12 lbs. but this gym has NONE. Booo!

Crunch
20 reps.
16 reps.
16 reps.

Steady State Cardio

Stationary Bike

Duration: 31:32
Calories: 196
Average Heart Rate: 120 bpm (63% MHR)
Maximum Heart Rate: 127 bpm (67% MHR)
Fat Percentage of Calories: 33%

A-2-Chest and Arms (2)

I'm feeling better and better.

Previous workout....

Duration: 1:07
Calories: 711
Average Heart Rate: 125 bpm (66% MHR)
Maximum Heart Rate: 154 bpm (81% MHR)
Fat Percentage of Calories: 28%

Tonight's Workout...

Duration: 57:47
Calories: 452
Average Heart Rate: 128 bpm (67% MHR)
Maximum Heart Rate: 153 bpm (81% MHR)
Fat Percentage of Calories: 26%

Flat Bar Press
3 warms
225 lbs. x 5 reps
225 lbs. x 5 reps
245 lbs. x 3 reps_DROP_225 lbs. x 3 reps.

Slight Incline Dumbbell Press
1 warm
70 lbs. x 10 reps.
70 lbs. x 10 reps.
70 lbs. x 6 reps_Rest/Pause_3 reps.
.
Incline Dumbbell Flye
1 warm
40 lbs. x 12 reps
40 lbs. x 12 reps

Dropped 5 lbs. from previous working sets. I feel I have better control here.

Cable Curl (Curl Bar)
1 warm
100 lbs. x 10 reps
100 lbs. x 10 reps

Rope Pressdown
2 warms
40 lbs. x 12 reps
40 lbs. x 11 reps._Rest/Pause_3 reps.

Hammer Curl & Dip Superset
35 lbs. x 12/12 dips-assisted
35 lbs. x 12/11 dips-assisted
35 lbs. x 12/8 dips-assisted

Steady State Cardio on...

Stationary Bike

Duration: 33:46
Calories: 230
Average Heart Rate: 123 bpm (65% MHR)
Maximum Heart Rate: 132 bpm (69% MHR)
Fat Percentage of Calories: 30%

Interval Cardio

I didn't go as hard as the last time but intense nonetheless. My cardiovascular conditioning is improving by the day and I've noticed it's getting a little harder getting my heart rate up to certain levels.

Previous

Duration: 30:01
Calories: 379
Average Heart Rate: 152 bpm (80% MHR)
Maximum Heart Rate: 180 bpm (95% MHR)
Fat Percentage of Calories: 12%

Tonight

Duration: 30:01
Calories: 346
Average Heart Rate: 146 bpm (77% MHR)
Maximum Heart Rate: 171 bpm (90% MHR)
Fat Percentage of Calories: 14%

A-1-Legs (2)

What a difference a...

...sweatshirt makes. In addition to wearing more layers. Although I didn't do front squats today, wearing extra layers today helped immensely in performing a back squat as well as I hit a PR. The increased energy and intensity I'm feeling every day is addictive. I feel I'm in a good place now.

Previous workout....

Duration: 1:15
Calories: 691
Average Heart Rate: 117 bpm (62% MHR)
Maximum Heart Rate: 161 bpm (85% MHR)
Fat Percentage of Calories: 33%


Tonight's Workout...

Duration: 1:10:58
Calories: 568
Average Heart Rate: 129 bpm (68% MHR)
Maximum Heart Rate: 164 bpm (86% MHR)
Fat Percentage of Calories: 23%


Leg Extension
1 warm
170 lbs. x 12
170 lbs. x 12
170 lbs. x 12

Squat
3 warms
315 lbs. x 5
335 lbs. x 5
365 lbs. x 5
405 lbs. x 3-PR

Heaviest I've ever squatted and it's a great feeling! Got over my fear, took a deep breath, and pushed through it. Looking to be able to get more as time progresses.

Lying Leg Curl
1 warm
105 lbs. x 6
105 lbs. x 6
105 lbs. x 6

Bar Lunge (Olympic Bar)
1 warm
115 lbs. x 10
115 lbs. x 10

Cardiovascular conditioning is definitely improving as I'm not super taxed and "stiff" in some spots here.

Calf Extension Machine
2 Warms
100 lbs. x 15
90 lbs. x 15
90 lbs. x 15

Steady State Cardio

Stationary Bike

Duration: 31:38
Calories: 318
Average Heart Rate: 117 bpm (62% MHR)
Maximum Heart Rate: 125 bpm (66% MHR)
Fat Percentage of Calories: 35%

A-3-Back and Shoulders (1)

I had a great workout tonight. Energy levels were way up and I worked through this session with alot more focus and intensity than I have in previous back/shoulder workouts especially since the last time I trained back and shoulders in the A-cycle.

Previous....

Duration: 1:13:22
Calories: 644
Average Heart Rate: 116 bpm (61% MHR)
Maximum Heart Rate: 148 bpm (78% MHR)
Fat Percentage of Calories: 35%

Tonight...

Duration: 1:09:10
Calories: 581
Average Heart Rate: 131 bpm (69% MHR)
Maximum Heart Rate: 160 bpm (84% MHR)
Fat Percentage of Calories: 22%

Underhand Lat Pulldown
3 warms
160 lbs. x 6 reps.
180 lbs. x 6 reps.
180 lbs. x 6 reps.

T-Bar Row
2 warms
175 lbs. x 10 reps
190 lbs. x 10 reps.
200 lbs. x 8 reps.

Definitely stronger here. My last working set last time was at 175 lbs.

Dumbbell Deads
1 warm
80 lbs. x 10 reps.
85 lbs. x 10 reps.

When I first started doing this workout, the transition and demands of doing and going from the t-bar row to dumbbell deads was exhausting. I complained of lower back stiffness. The weight was a challenge. Now? The lower back stiffness is gone, it was challenging but I wasn't sucking wind (between both of these exercises) and I increased my poundages by 10-15 lbs. here.

Dumbbell Press
2 warms
70 lbs. x 5 reps.
70 lbs. x 6 reps.
70 lbs. x 6 reps.

Front Raise-dumbbells/Seated Lateral Raises-Superset
15 lbs. x 12 reps/15 lbs. x 12 reps
15 lbs. x 12 reps/15 lbs. x 12 reps
15 lbs. x 12 reps/15 lbs. x 12 reps

Crunch
20 reps.
15 reps.
15 reps.

Steady State Cardio

Stepmill

Duration: 30:18
Calories: 318
Average Heart Rate: 140 bpm (74% MHR)
Maximum Heart Rate: 148 bpm (78% MHR)
Fat Percentage of Calories: 17%

Interval Cardio-Stepmill

Killed it today doing intervals!

Previous

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

Tonight

Duration: 30:01
Calories: 379
Average Heart Rate: 152 bpm (80% MHR)
Maximum Heart Rate: 180 bpm (95% MHR)
Fat Percentage of Calories: 12%

A-2-Chest and Arms (1)

Previous workout....

Duration: 1:19
Calories: 766
Average Heart Rate: 121 bpm (64% MHR)
Maximum Heart Rate: 149 bpm (78% MHR)
Fat Percentage of Calories: 30%

Tonight's Workout...

Duration: 1:07
Calories: 711
Average Heart Rate: 125 bpm (66% MHR)
Maximum Heart Rate: 154 bpm (81% MHR)
Fat Percentage of Calories: 28%

Flat Bar Press
3 warms
205 lbs. x 5 reps
225 lbs. x 5 reps
225 lbs. x 5 reps

The difference between tonight's workout and the last time I did this? NO SPOT. Will try for more next time.

Slight Incline Dumbbell Press
1 warm
65 lbs. x 10 reps.
70 lbs. x 10 reps.
75 lbs. x 7 reps_Rest/Pause_2

Definitely stronger here as I progressively went heavier and lifted more with each working set.

Incline Dumbbell Flye
1 warm
45 lbs. x 12 reps
45 lbs. x 12 reps

Cable Curl (Curl Bar)
1 warm
90 lbs. x 10 reps
100 lbs. x 10 reps

Rope Pressdown
2 warms
50 lbs. x 12 reps
50 lbs. x 8 reps_drop_40 lbs. x 2 reps._drop_30 lbs. x 2 reps.

Hammer Curl & Dip Superset
30 lbs. x 12/8 dips-unassisted
30 lbs. x 12/7 dips-unassisted
30 lbs. x 12/5 dips-unassisted_10 dips w/ assistance

Steady State Cardio on...

15 Minutes on Stationary Bike
15 Minutes skipping rope (not continuously)

Duration: 34:15
Calories: 317
Average Heart Rate: 134 bpm (71% MHR)
Maximum Heart Rate: 170 bpm (89% MHR)
Fat Percentage of Calories: 22%

A-1-Legs (1)

Back to the A cycle...

Previous 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%


Tonight's Workout...

Duration: 1:15
Calories: 691
Average Heart Rate: 117 bpm (62% MHR)
Maximum Heart Rate: 161 bpm (85% MHR)
Fat Percentage of Calories: 33%


Leg Extension
1 warm
155 lbs. x 12
155 lbs. x 12
155 lbs. x 12

Squat
3 warms
315 lbs. x 5
315 lbs. x 5
335 lbs. x 5
365lbs. x 5

Lying Leg Curl
1 warm
130 lbs. x 5
115 lbs. x 5
115 lbs. x 5

Bar Lunge (Olympic Bar)
1 warm
115 lbs. x 10
115 lbs. x 10

Calf Extension Machine
2 Warms
100 lbs. x 15
100 lbs. x 15
100 lbs. x 15

Steady State Cardio

Stepmill for 15 Minutes
Stationary Bike for 15 Minutes

Duration: 33:30
Calories: 318
Average Heart Rate: 119 bpm (63% MHR)
Maximum Heart Rate: 131 bpm (69% MHR)
Fat Percentage of Calories: 33%

Rest

Day off today from the gym. Date night with the lady aaaand....got to do some shopping.

Easy pick up and go at Costco.

C-3-Back & Shoulders (4)

Previous....

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%

Tonight...

Duration: 1:13:22
Calories: 644
Average Heart Rate: 116 bpm (61% MHR)
Maximum Heart Rate: 148 bpm (78% MHR)
Fat Percentage of Calories: 35%

Pullup
4-6 w/ 80 lbs. of assistance
3-7 w/ 100 lbs. of assistance
3-6 w/ 100 lbs. of assistance
3-6 w/ 100 lbs. of assistance

Seated Cable Row
2 warms
140 lbs. x 10 reps
160 lbs. x 10 reps.
160 lbs. x 8 reps.

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

Standing Barbell Press
2 warms
95 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
20 reps.
20 reps.
20 reps.

Previous Workout's Data...

Steady State Cardio

Duration: 31:33
Calories: 299
Average Heart Rate: 120 bpm (63% MHR)
Maximum Heart Rate: 131 bpm (69% MHR)
Fat Percentage of Calories: 32%

Stationary Bike for 15 Minutes
Stepmilll for 15 minutes