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%