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%
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