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%