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%