C-1-Legs (4)

Awesome workout. I'm definitely feeling more energy these days which is, in turn, allowing me to recover faster and make my rest between sets just a tad shorter and more intense. I finished the workout at around 2 minutes faster than the previous and burnt nearly a hundred more calories and finally, my heart rate was higher throughout.

Previous workout....

Duration: 1:08:32
Calories: 610
Average Heart Rate: 127 bpm (67% MHR)
Maximum Heart Rate: 158 bpm (83% MHR)
Fat Percentage of Calories: 26%


Today's Workout...

Duration: 1:06:34
Calories: 709
Average Heart Rate: 137 bpm (72% MHR)
Maximum Heart Rate: 188 bpm (99% MHR)
Fat Percentage of Calories: 19%


Leg Extension
1 warm
185 lbs. x 10 reps.
200 lbs. x 10 reps. (PR)
200 lbs. x 10 reps.

Front Squats
3 warms
185 lbs. x 5 reps.
185 lbs. x 5 reps.
205 lbs. x 4 reps._DROPSET_155 x 4 reps.

Peformed these better tonight as I had no issues getting the bar in place. Finally worked up to 205 and only managed 4 but unlike the previous round with the C-Cycle, I've gone deeper on the fronts. While I didn't have issues getting the bar in place...keeping it there is somewhat of a struggle still but not painful. (wore two sweatshirts)

Stiff Legged Deadlift
2 warms
185 lbs. x 10 reps.
205 lbs. x 10 reps.
215 lbs. x 10 reps.

Sumo DB Squat
1 warm
120 lbs. x 12 reps.
120 lbs. x 12 reps.
120 lbs. x 12 reps.

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

Steady State Cardio

Treadmill-Incline Walking

Duration: 30:32
Calories: 314
Average Heart Rate: 135 bpm (71% MHR)
Maximum Heart Rate: 142 bpm (75% MHR)
Fat Percentage of Calories: 21%

Interval Cardio

Great session as per usual. Took a little longer today to get the heart rate ramped up a bit as I wasn't feeling much energy to start but once the 5 to warm up was through, I was ok.

Previous...

Duration: 30:30
Calories: 396
Average Heart Rate: 152 bpm (80% MHR)
Maximum Heart Rate: 178 bpm (94% MHR)
Fat Percentage of Calories: 12%

Tonight...

Duration: 30:55
Calories: 406
Average Heart Rate: 152 bpm (80% MHR)
Maximum Heart Rate: 175 bpm (92% MHR)
Fat Percentage of Calories: 12%

C-3-Back and Shoulders (3)

Another great workout. I hit a PR on dumbbell rows with 110 lbs. for 10 reps. And for the standing barbell press, I did two working sets at 115 lbs. (current PR) as opposed to 1 last week that I worked up to. I'm excited to get the new routine started but I am going to take off lifting tomorrow for intervals instead. I feel I've been a little overzealous and need a little rest between days I do lift and don't.

Previous Workout....

Duration: 1:01:27
Calories: 548
Average Heart Rate: 127 bpm (67% MHR)
Maximum Heart Rate: 157 bpm (83% MHR)
Fat Percentage of Calories: 26%

Tonight's Workout...

Duration: 57:54
Calories: 521
Average Heart Rate: 127 bpm (67% MHR)
Maximum Heart Rate: 154 bpm (81% MHR)
Fat Percentage of Calories: 26%

Pullup
5/10 reps.-assisted
6/8 reps.-assisted
5/8 reps.-assisted
4/9 reps.-assisted

Seated Cable Row
2 warms
160 lbs. x 10 reps
160 lbs. x 10 reps.
180 lbs. x 10 reps. (PR)

DB Row
1 warm
100 lbs. x 10 reps.
110 lbs. x 10 reps. (PR)

Standing Barbell Press
2 warms
95 lbs. x 10 reps.
115 lbs. x 7 reps.
115 lbs. x 7 reps.

Side Ups
10 lbs. x 12 reps.
10 lbs. x 12 reps.
10 lbs. x 12 reps.

Roman Chair-Leg Raises
16 reps.
15 reps.
15 reps.

Steady State Cardio on...

Stepmill

Duration: 31:18
Calories: 349
Average Heart Rate: 139 bpm (73% MHR)
Maximum Heart Rate: 146 bpm (77% MHR)
Fat Percentage of Calories: 19%

C-2-Chest and Arms (3)

Two days of rest certainly made a difference during today's sesh. I moved things along quicker, my recovery was on point, and finished the workout in less than an hour. Felt good to push through the weights with more explosion, intensity, and focus,

Previous workout....

Duration: 1:13:00
Calories: 623
Average Heart Rate: 125 bpm (66% MHR)
Maximum Heart Rate: 151 bpm (79% MHR)
Fat Percentage of Calories: 28%

Today's Workout...

Duration: 58:11
Calories: 510
Average Heart Rate: 126 bpm (66% MHR)
Maximum Heart Rate: 152 bpm (80% MHR)
Fat Percentage of Calories: 27%

Flat DB Press
3 warms
100 lbs. x 6 reps
100 lbs. x 5 reps
100 lbs. x 6 reps

Incline DB Bench Press
1 Warm
60 lbs. x 10 reps
65 lbs. x 10 reps
70 lbs. x 10 reps

Flat DB Flye
45 lbs. x 12 reps
45 lbs. x 12 reps
45 lbs. x 12 reps

Incline DB Curl
2 warms
45 lbs. x 6 Reps.
45 lbs. x 5 Reps_DROPSET_40 lbs. x 2 reps.

Close Grip Bench Press
2 warms
155 lbs. x 10 Reps.
155 lbs. x 10 Reps.

Concentration Curl/DB Kickback Superset
35 lbs. x 12-R, 12-R/25 lbs. x 12-R, 12-L
35 lbs. x 12-R, 12-R/25 lbs. x 12-R, 12-L
35 lbs. x 12-R, 12-R/25 lbs. x 12-R, 12-L

Steady State Cardio on...

Stationary Bike

Duration: 30:45
Calories: 328
Average Heart Rate: 137 bpm (72% MHR)
Maximum Heart Rate: 162 bpm (85% MHR)
Fat Percentage of Calories: 20%

C-1-Legs (3)

This was Friday's leg workout. It's sunday now as I'm about to hit publish and I decided to take Saturday and Today off for Complete rest. I feel I need it as I started feeling some discomfort in my left knee joint. I haven't taken two consecutive days since February 18-19. So, I'm looking forward to recharging for a bit.

Previous workout....

Duration: 1:07:43
Calories: 559
Average Heart Rate: 124 bpm (65% MHR)
Maximum Heart Rate: 159 bpm (84% MHR)
Fat Percentage of Calories: 27%


Today's Workout...

Duration: 1:08:32
Calories: 610
Average Heart Rate: 127 bpm (67% MHR)
Maximum Heart Rate: 158 bpm (83% MHR)
Fat Percentage of Calories: 26%


Leg Extension
1 warm
185 lbs. x 10 reps.
185 lbs. x 10 reps.
185 lbs. x 10 reps.

Front Squats
3 warms
185 lbs. x 5 reps.
185 lbs. x 5 reps.
185 lbs. x 5 reps.

I still don't trust my back fully. After my second set here, I felt a similar tinge in the small of my back that I got before that one fateful heavy set I attempted weeks ago where i felt like a disc may have slipped. I contemplated just stopping right there but I went with it as it was just a fraction of said feeling above. I do go alot deeper with this weight and can possibly go heavier but i just don't trust it...yet.

Stiff Legged Deadlift
2 warms
185 lbs. x 10 reps.
205 lbs. x 10 reps.
215 lbs. x 10reps.

Progressively went heavier here and felt strong. Good working sets here.

Sumo DB Squat
1 warm
120 lbs. x 10 reps. (PR)
120 lbs. x 12 reps.
120 lbs. x 12 reps.

This is the heaviest dumbbell at my gym. Wish I can go heavier...eventually but this'll be as far as I go. I wish a Diamond Gym or a Strong and Shapely was closer to me. NOW THOSE...those are bodybuilding gyms through and through. In north jersey anyway. (tangent finished. LOL)

Seated Calf Raise
2 Warms
70 lbs. x 15 reps.
70 lbs. x 15 reps.
70 lbs. x 15 reps._DROPSET_45 lbs. x 7 Reps.

Steady State Cardio (hours after leg sesh)

Stepmill

Duration: 30:32
Calories: 323
Average Heart Rate: 137 bpm (72% MHR)
Maximum Heart Rate: 152 bpm (80% MHR)
Fat Percentage of Calories: 19%

C-3-Back and Shoulders (2)

Felt strong today. Especially on the DB rows. And went heavier for the first time with the overhead barbell presses. great workout.

Previous Workout....

Duration: 55:33
Calories: 435
Average Heart Rate: 121 bpm (64% MHR)
Maximum Heart Rate: 157 bpm (83% MHR)
Fat Percentage of Calories: 30%

Tonight's Workout...

Duration: 1:01:27
Calories: 548
Average Heart Rate: 127 bpm (67% MHR)
Maximum Heart Rate: 157 bpm (83% MHR)
Fat Percentage of Calories: 26%

Pullup
5/10 reps.-assisted
6/10 reps.-assisted
5/10 reps.-assisted
5/1- reps.-assisted

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

DB Row
1 warm
95 lbs. x 10 reps.
100 lbs. x 10 reps. (PR)

Standing Barbell Press
2 warms
95 lbs. x 8 reps.
95 lbs. x 8 reps.
115 lbs. x 7 reps. (PR)_DROPSET_95 lbs. x 4 Reps.

Side Ups
10 lbs. x 12 reps.
10 lbs. x 12 reps.
10 lbs. x 12 reps.

Roman Chair-Leg Raises
16 reps.
15 reps.
15 reps.

Steady State Cardio on...

Stepmill

Duration: 31:33
Calories: 349
Average Heart Rate: 140 bpm (74% MHR)
Maximum Heart Rate: 156 bpm (82% MHR)
Fat Percentage of Calories: 18%

Interval Cardio

Great interval sesh today! I felt I had just a little more in me today to push like I haven't in a long time. Stayed in the higher end of level 3 a majority of the time.

I felt great!

Previous...

Duration: 30:15
Calories: 380
Average Heart Rate: 149 bpm (78% MHR)
Maximum Heart Rate: 172 bpm (91% MHR)
Fat Percentage of Calories: 13%

Tonight...

Duration: 30:30
Calories: 396
Average Heart Rate: 152 bpm (80% MHR)
Maximum Heart Rate: 178 bpm (94% MHR)
Fat Percentage of Calories: 12%

C-2-Chest and Arms (2)

Good workout despite of some discomfort in my right rear delt areas which made it a little difficult to push weight with those dumbbell presses. I didn't feel as strong as last time.

Previous workout....

Duration: 1:05:53
Calories: 563
Average Heart Rate: 125 bpm (66% MHR)
Maximum Heart Rate: 151 bpm (79% MHR)
Fat Percentage of Calories: 28%

Today's Workout...

Duration: 1:13:00
Calories: 623
Average Heart Rate: 125 bpm (66% MHR)
Maximum Heart Rate: 151 bpm (79% MHR)
Fat Percentage of Calories: 28%

Flat DB Press
3 warms
100 lbs. x 6 reps
100 lbs. x 5 reps
100 lbs. x 5 reps

Incline DB Bench Press
1 Warm
65 lbs. x 10 reps
70 lbs. x 8 reps_Rest/Pause_2 Reps.
70 lbs. x 6 reps_DROPSET_65 lbs. x 3 Reps._Rest/Pause_2 Reps.

Flat DB Flye
40 lbs. x 12 reps
45 lbs. x 10 reps
50 lbs. x 7 reps_DROPSET_45 lbs. x 3 Reps._DROPSET_40 lbs. x 3 Reps.

Incline DB Curl
2 warms
40 lbs. x 6 Reps.
45 lbs. x 5 Reps_DROPSET_40 lbs. x 2 reps.

Close Grip Bench Press
2 warms
155 lbs. x 10 Reps.
155 lbs. x 8 Reps._DROPSET_135 lbs. x 5 Reps.

Concentration Curl/DB Kickback Superset
35 lbs. x 12-R, 12-R/20 lbs. x 12-R, 12-L
35 lbs. x 12-R, 12-R/20 lbs. x 12-R, 12-L
35 lbs. x 12-R, 12-R/20 lbs. x 12-R, 12-L

Steady State Cardio on...

Stationary Bike

Duration: 30:37
Calories: 227
Average Heart Rate: 118 bpm (62% MHR)
Maximum Heart Rate: 131 bpm (69% MHR)
Fat Percentage of Calories: 34%

C-1-Legs (2)

Felt better here and didn't suck as much on the front squats.

Previous workout....

Duration: 1:07:45
Calories: 541
Average Heart Rate: 122 bpm (64% MHR)
Maximum Heart Rate: 152 bpm (80% MHR)
Fat Percentage of Calories: 30%


Today's Workout...

Duration: 1:07:43
Calories: 559
Average Heart Rate: 124 bpm (65% MHR)
Maximum Heart Rate: 159 bpm (84% MHR)
Fat Percentage of Calories: 27%


Leg Extension
1 warm
185 lbs. x 10 reps.
185 lbs. x 10 reps.
185 lbs. x 10 reps.

Front Squats
3 warms
185 lbs. x 5 reps.
185 lbs. x 5 reps.
185 lbs. x 5 reps.

I didn't suck so much here this time around. I went lighter, the bar remained in place, I wore two extra layers, and I went deeper on the squat. (More "ass to the grass" than taking a seat)

Stiff Legged Deadlift
2 warms
185 lbs. x 10 reps.
185 lbs. x 10 reps.
205 lbs. x 8 reps.

Sumo DB Squat
1 warm
110 lbs. x 12 reps.
110 lbs. x 12 reps.
110 lbs. x 12 reps.

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

C-3-Back and Shoulders (1)

Previous Workout....

Duration: 1:12:20
Calories: 593
Average Heart Rate: 123 bpm (65% MHR)
Maximum Heart Rate: 155 bpm (82% MHR)
Fat Percentage of Calories: 29%

Tonight's Workout...

Duration: 55:33
Calories: 435
Average Heart Rate: 121 bpm (64% MHR)
Maximum Heart Rate: 157 bpm (83% MHR)
Fat Percentage of Calories: 30%

Pullup
4/12 reps.-assisted
3/12 reps.-assisted
3/12 reps.-assisted
3/12 reps.-assisted

Seated Cable Row
2 warms
160 lbs. x 10 reps
160 lbs. x 10 reps.
160 lbs. x 9 reps.

DB Row
1 warm
80 lbs. x 12 reps.
90 lbs. x 10 reps. (PR)

Standing Barbell Press
2 warms
95 lbs. x 8 reps.
95 lbs. x 7 reps.
95 lbs. x 6 reps.

Side Ups
10 lbs. x 12 reps.
15 lbs. x 12 reps.
15 lbs. x 12 reps.

Roman Chair-Leg Raises
15 reps.
15 reps.
15 reps.

C-2-Chest and Arms (1)

I love this wave of chest and arm workouts as I feel there's a cardiovascular element to this. I feel winded moving along through this particular workout. It's definitely one of my favorites.

Previous workout....

Duration: 58:42
Calories: 548
Average Heart Rate: 129 bpm (68% MHR)
Maximum Heart Rate: 153 bpm (81% MHR)
Fat Percentage of Calories: 25%

Today's Workout...

Duration: 1:05:53
Calories: 563
Average Heart Rate: 125 bpm (66% MHR)
Maximum Heart Rate: 151 bpm (79% MHR)
Fat Percentage of Calories: 28%

Flat DB Press
3 warms
100 lbs. x 6 reps
105 lbs. x 5 reps (PR)
105 lbs. x 4 reps

Trained at a different gym today and they had 105 lbs. dumbbellls. Happy to lift 105 lbs. for the first time EVER.

Incline DB Bench Press
1 Warm
65 lbs. x 10 reps
65 lbs. x 10 reps
70 lbs. x 6 reps_Rest/Pause_2 Reps.

Flat DB Flye
45 lbs. x 10 reps
45 lbs. x 10 reps
45 lbs. x 10 reps

Incline DB Curl
2 warms
50 lbs. x 3 reps_DROP_40 lbs. x 3 reps.
50 lbs. x 2 reps_DROP_40 lbs. x 3 reps.

Close Grip Bench Press
2 warms
155 lbs. x 10 reps.
155 lbs. x 8 reps.

Went heavier than last time here.

Concentration Curl/DB Kickback Superset
35 lbs. x 12-R, 12-R/20 lbs. x 12-R, 12-L
35 lbs. x 12-R, 12-R/20 lbs. x 12-R, 12-L
35 lbs. x 12-R, 12-R/20 lbs. x 12-R, 12-L

Steady State Cardio on...

Stepmill

Duration: 30:30
Calories: 358
Average Heart Rate: 144 bpm (76% MHR)
Maximum Heart Rate: 157 bpm (83% MHR)
Fat Percentage of Calories: 18%

C-1-Legs (1)

Back to the C cycle...leading off with legs. Didn't feel good about this one. Sucked at the front squats today. Hit or miss when I do these. Till next time. I'll get it back.

Previous workout....

Duration: N/A
Calories: N/A
Average Heart Rate: N/A
Maximum Heart Rate: N/A
Fat Percentage of Calories: N/A


Today's Workout...

Duration: 1:07:45
Calories: 541
Average Heart Rate: 122 bpm (64% MHR)
Maximum Heart Rate: 152 bpm (80% MHR)
Fat Percentage of Calories: 30%


Leg Extension
1 warm
170 lbs. x 10
170 lbs. x 10
195 lbs. x 10

Front Squats
3 warms
205 lbs. x 4
205 lbs. x 4
205 lbs. x 4

I sucked here. I was wearing a sweatshirt but not as many layers under like before. Ended sets prematurely since I couldn't keep the bar in place for the duration of the set. :(

Stiff Legged Deadlift
2 warms
175 lbs. x 10
195 lbs. x 10
215 lbs. x 10

Sumo DB Squat
1 warm
100 lbs. x 12
100 lbs. x 12
110 lbs. x 12

Seated Calf Raise
2 Warms
70 lbs. x 15
70 lbs. x 15
70 lbs. x 15

Steady State Cardio

Stationary Bike

Duration: 30:08
Calories: 226
Average Heart Rate: 119 bpm (63% MHR)
Maximum Heart Rate: 135 bpm (71% MHR)
Fat Percentage of Calories: 33%

Interval Cardio

I noticed today that it takes just a little more effort to work my way up to a certain heart rate and again, I am guessing that now that "low carb" days recently got lower is why these dreaded intervals are becoming more difficult to complete. Not complaining. Just saying.

At any case, as always, I felt great afterwards. Best feeling ever.

Previous...

Duration: 30:11
Calories: 366
Average Heart Rate: 150 bpm (79% MHR)
Maximum Heart Rate: 174 bpm (92% MHR)
Fat Percentage of Calories: 12%

Tonight...

Duration: 30:15
Calories: 380
Average Heart Rate: 149 bpm (78% MHR)
Maximum Heart Rate: 172 bpm (91% MHR)
Fat Percentage of Calories: 13%

B-3-Back and Shoulders (4)

Another great workout tonight. Now onto the last C-Cycle for this routine.

Can't wait.

Previous Workout....

Duration: N/A
Calories: N/A
Average Heart Rate: N/A
Maximum Heart Rate: N/A
Fat Percentage of Calories: N/A

Tonight's Workout...

Left my transmitter at home.

Duration: 1:12:20
Calories: 593
Average Heart Rate: 123 bpm (65% MHR)
Maximum Heart Rate: 155 bpm (82% MHR)
Fat Percentage of Calories: 29%

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

Barbell Deadlift
3 warms
315 lbs. x 5 reps
335 lbs. x 4 reps.
355 lbs. x 4 reps.

Progressively went heavier and started my working sets where I ended last week. I felt I had it in me and sure enough, I lifted my heaviest in the deads to date. Looking forward to more...whenever it is that will be.

Close Grip Pulldown
1 warm
140 lbs. x 11.5 reps.
160 lbs. x 6 reps._DROP_140 lbs. x 4 reps.

Upright Row
2 warms
80 lbs. x 10 reps.
90 lbs. x 10 reps.
90 lbs. x 10 reps.

Side Lateral-Up/Down
15x5, 20x5, 25x5,5, 20x5, 15x5
15x5, 20x5, 25x5,5, 20x5, 15x5
15x5, 20x5, 25x5,5, 20x5, 15x5

Bike Crunch
30 reps.
26 reps.
25 reps.

Steady State Cardio on...

Stepmill

Duration: 30:30
Calories: 340
Average Heart Rate: 140 bpm (74% MHR)
Maximum Heart Rate: 155 bpm (82% MHR)
Fat Percentage of Calories: 17%

B-2-Chest and Arms (4)

I'm moving through my workouts better and recovering from set to set better as well. No less intense and overall, a good workout.

Previous workout....

Duration: 1:00:13
Calories: 474
Average Heart Rate: 133 bpm (67% MHR)
Maximum Heart Rate: 143 bpm (80% MHR)
Fat Percentage of Calories: 25%

Today's Workout...

Duration: 58:42
Calories: 548
Average Heart Rate: 129 bpm (68% MHR)
Maximum Heart Rate: 153 bpm (81% MHR)
Fat Percentage of Calories: 25%

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

Chest Dips
15 dips
12 dips
12 dips
12 dips

Most dips i've done set to set overall to date.

Flat Barbell Press-X reps
165 lbs. x 12 reps
165 lbs. x 12 reps
165 lbs. x 10 reps

Barbell Curl
2 warms
95 lbs. x 6 reps
95 lbs. x 6 reps

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

Rope Curl & Lying EZ Curl Bar Extension Superset
100 lbs. x 12/60 lbs. x 12
100 lbs. x 12/60 lbs. x 12
100 lbs. x 12/70 lbs. x 12

Steady State Cardio on...

Stepmill

Duration: 30:04
Calories: 311
Average Heart Rate: 135 bpm (71% MHR)
Maximum Heart Rate: 149 bpm (78% MHR)
Fat Percentage of Calories: 21%

B-1-Legs (4)

Previous workout....

Duration: 1:06:32
Calories: 356
Average Heart Rate: 116 bpm (61% MHR)
Maximum Heart Rate: 152 bpm (80% MHR)
Fat Percentage of Calories: 33%


Today's Workout...

Duration: N/A
Calories: N/A
Average Heart Rate: N/A
Maximum Heart Rate: N/A
Fat Percentage of Calories: N/A


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

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

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

Lying Leg Curl
1 warm
95 lbs. x 10 reps.
105 lbs. x 10 reps.
100 lbs. x 10 reps.

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

B-3-Back and Shoulders (3)

I had a great workout tonight. Felt real strong.

Previous Workout....

Duration: 1:05:56
Calories: 486
Average Heart Rate: 126 bpm (66% MHR)
Maximum Heart Rate: 154 bpm (81% MHR)
Fat Percentage of Calories: 26%

Tonight's Workout...

Left my transmitter at home.

Duration: N/A
Calories: N/A
Average Heart Rate: N/A
Maximum Heart Rate: N/A
Fat Percentage of Calories: N/A

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

Went heavier on my last working set.

Barbell Deadlift
3 warms
305 lbs. x 5 reps
305 lbs. x 5 reps.
315 lbs. x 5 reps.

I feel like I have my technique down pat and in turn, I'm more confident in performing this lift...as opposed to my pre-franco days where I hardly, if ever, did deadlifts. Let alone heavy ones. So, it felt good to progressively go up in weight safely from week to week.

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

Went up in weight here as well.

Upright Row
2 warms
70 lbs. x 12 reps.
80 lbs. x 10 reps.
90 lbs. x 10 reps.

Yeah, I went heavier here also.

Side Lateral-Up/Down
15x5, 20x5, 25x5,5, 20x5, 15x5
15x5, 20x5, 25x5,5, 20x5, 15x5
15x5, 20x5, 25x5,4, 20x5, 15x5

Bike Crunch
30 reps.
25 reps.
20 reps.

Steady State Cardio on...

Stepmill

Duration: 35:00

Interval Cardio

Feel great as always after an interval cardio sesh but today, I just felt like I was reaching for energy. Almost as though I was running on empty and working through fatigue.

Previous...

Duration: 30:41
Calories: 390
Average Heart Rate: 152 bpm (80% MHR)
Maximum Heart Rate: 176 bpm (93% MHR)
Fat Percentage of Calories: 12%

Tonight...

Duration: 30:11
Calories: 366
Average Heart Rate: 150 bpm (79% MHR)
Maximum Heart Rate: 174 bpm (92% MHR)
Fat Percentage of Calories: 12%

B-2-Chest and Arms (3)

So begins Lent. I decided to stay away from red meat for the duration of Lent. So, I'll be eating lots of fish and eggs. Let's see how long I last. Another productive chest workout w/o interruptions. I wanted to go heavier on the DB presses but today I wasn't "feeling it" and there aren't 105s in my gym. The next go round would have to be at 110. I'll see how I feel next week.

Previous workout....

Duration: 50:34
Calories: 455
Average Heart Rate: 134 bpm (71% MHR)
Maximum Heart Rate: 156 bpm (82% MHR)
Fat Percentage of Calories: 21%

Today's Workout...

Duration: 1:00:13
Calories: 474
Average Heart Rate: 133 bpm (67% MHR)
Maximum Heart Rate: 143 bpm (80% MHR)
Fat Percentage of Calories: 25%

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

Chest Dips
13 dips
12 dips
10 dips
9 dips

Flat Barbell Press-X reps
165 lbs. x 12 reps
165 lbs. x 10 reps
165 lbs. x 10 reps

went slightly heavier through all my working sets here.

Barbell Curl (Used olympic size bar)
2 warms
95 lbs. x 6 reps
95 lbs. x 6 reps

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

Rope Curl & Lying EZ Curl Bar Extension Superset
100 lbs. x 12/60 lbs. x 12
100 lbs. x 12/60 lbs. x 12
100lbs. x 12/60 lbs. x 12

Steady State Cardio on...

Stationary Bike
Stepmill

Duration: 35:14
Calories: 306
Average Heart Rate: 133 bpm (67% MHR)
Maximum Heart Rate: 143 bpm (71% MHR)
Fat Percentage of Calories: 23%

B-1-Legs (3)

Previous workout....

Duration: 1:05
Calories: 345
Average Heart Rate: 116 bpm (61% MHR)
Maximum Heart Rate: 148 bpm (78% MHR)
Fat Percentage of Calories: 34%


Today's Workout...

Duration: 1:06:32
Calories: 356
Average Heart Rate: 116 bpm (61% MHR)
Maximum Heart Rate: 152 bpm (80% MHR)
Fat Percentage of Calories: 33%


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

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

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

Lying Leg Curl
1 warm
90 lbs. x 10 reps.
95 lbs. x 10 reps.
100 lbs. x 10 reps.

I felt stronger here.

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

Steady State Cardio

Steady State Cardio on...

Stepmill

Duration: 35:01
Calories: 332
Average Heart Rate: 137 bpm (72% MHR)
Maximum Heart Rate: 152 bpm (82% MHR)
Fat Percentage of Calories: 19%

B-3-Back and Shoulders (2)

Great workout. Made small increases in weight on my deads. I felt good. I think I could have done more but don't want to push it.

Previous 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%

Tonight's Workout...

Duration: 1:05:56
Calories: 486
Average Heart Rate: 126 bpm (66% MHR)
Maximum Heart Rate: 154 bpm (81% MHR)
Fat Percentage of Calories: 26%

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

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

I felt good doing these. No belt and straps here.

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

Upright Row
2 warms
60 lbs. x 10 reps.
70 lbs. x 10 reps.
80 lbs. x 9.5 reps.

Went heavier with each working set.

Side Lateral-Up/Down
15x5, 20x5, 25x5,5, 20x5, 15x5
15x5, 20x5, 25x5,5, 20x5, 15x5
15x5, 20x5, 25x5,5, 20x5, 15x5

Bike Crunch
30 reps.
25 reps.
24 reps.

B-2-Chest and Arms (2)

Previous 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%

Today's Workout...

Duration: 50:34
Calories: 455
Average Heart Rate: 134 bpm (71% MHR)
Maximum Heart Rate: 156 bpm (82% MHR)
Fat Percentage of Calories: 21%

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

100 lbs. x 7 reps-had a little extra rest (not like ten minutes or anything) but an old buddy of mine tapped me on the shoulder today to chat. Gosh, I hate when that happens.

Chest Dips
14 dips
12 dips
12 dips
11 dips

Flat Barbell Press-X reps
155 lbs. x 12 reps
155 lbs. x 12 reps
165 lbs. x 10 reps

Barbell Curl (Used olympic size bar)
2 warms
95 lbs. x 5 reps
95 lbs. x 6 reps

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

Rope Curl & Lying EZ Curl Bar Extension Superset
100 lbs. x 12/50 lbs. x 12
100 lbs. x 12/50 lbs. x 12
100lbs. x 12/50 lbs. x 12

Steady State Cardio on...

Stationary Bike

Duration: 35:57
Calories: 278
Average Heart Rate: 127 bpm (67% MHR)
Maximum Heart Rate: 135 bpm (71% MHR)
Fat Percentage of Calories: 27%

B-1-Legs (2)

Yesterday's Leg workout...took a day off today. (March 4)

Previous 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%


Today's Workout...

Duration: 1:05
Calories: 345
Average Heart Rate: 116 bpm (61% MHR)
Maximum Heart Rate: 148 bpm (78% MHR)
Fat Percentage of Calories: 34%


Leg Press
4 warms
450 lbs. x 8 reps.
480 lbs. x 8 reps.
540 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
155 lbs. x 15 reps.
155 lbs. x 15 reps.
155 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
70 lbs. x 15 reps.
70 lbs. x 15 reps.
70 lbs. x 15 reps.

Interval Cardio

I'm feeling fitter and fitter by the day. Cardiovascularly that is.

Previous

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

Tonight

Duration: 30:41
Calories: 390
Average Heart Rate: 152 bpm (80% MHR)
Maximum Heart Rate: 176 bpm (93% MHR)
Fat Percentage of Calories: 12%

Steady State Cardio (1)

Steady State Cardio on...

Stepmill
Incline walking on treadmill

Duration: 35:50
Calories: 311
Average Heart Rate: 128 bpm (67% MHR)
Maximum Heart Rate: 160 bpm (84% MHR)
Fat Percentage of Calories: 25%