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%
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