B-2-Chest and Biceps (1)

It's time for catchup! This was past saturdays' workout. The following day on Sunday was for complete rest.

Previous Workout:

Duration: 51:46
Calories: 481
Average Heart Rate: 125 bpm (66% MHR)
Maximum Heart Rate: 152 bpm (80% MHR)
Fat Percentage of Calories: 28%

Today's Workout...

Duration: 50:07
Calories: 339
Average Heart Rate: 112 bpm (59% MHR)
Maximum Heart Rate: 133 bpm (70% MHR)
Fat Percentage of Calories: 39%

Slight Incline Barbell Press
2 warms
155 lbs. x 8 reps
185 lbs. x 8 reps
185 lbs. x 7 reps
195 lbs. x 6 reps_DROP_135 lbs. x 6 reps

Incline DB Press
2 Warms
70 lbs. x 10 reps
70 lbs. x 9 reps

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

Incline DBl Curl
2 warms
35 lbs. x 6 Reps
40 lbs. x 6 Reps
40 lbs. x 5 Reps_DROP_30 lbs. x 2 Reps.

Cable Curl
1 warm
100 lbs. x 10 Reps.
100 lbs. x 10 Reps.
100 lbs. x 10 Reps.

1 Arm Preacher Curl
1 Warm
35 lbs. x 12 Reps.

Steady State Cardio on...

Treadmill-mix of incline walking and jogging

Duration: 31:04
Calories: 391
Average Heart Rate: 136 bpm (72% MHR)
Maximum Heart Rate: 159 bpm (84% MHR)
Fat Percentage of Calories: 19%

B-1-Quads and Calves (1)

Great workout today! Really liked the burn I got from the sissys. As with any new exercise that I've never tried before-I enjoyed and only look forward to getting better at it.

Previous Workout:

Duration: 55:38
Calories: 555
Average Heart Rate: 129 bpm (68% MHR)
Maximum Heart Rate: 163 bpm (86% MHR)
Fat Percentage of Calories: 23%


Today's Workout...

Duration: 1:02:33
Calories: 544
Average Heart Rate: 121 bpm (64% MHR)
Maximum Heart Rate: 147 bpm (77% MHR)
Fat Percentage of Calories: 30%


Squats
3 warms
245 lbs. x 8 reps.
275 lbs. x 8 reps.
315 lbs. x 6 reps.
325 lbs. x 6 reps.

Hack Squat
2 warms
140 lbs. x 10 reps.
230 lbs. x 10 reps.

I'm only counting the total amount of weight of the plates I put on the machine here.

Sissy Squat
20 reps.
20 reps.
25 lbs. x 15 reps. (i placed a 25 lb. dumbbell in my drawstring pack. Bad idea. it broke! LOL)
20 reps.

Split Squat-Dumbbells
45 lbs. x 12 reps.
45 lbs. x 12 reps.
45 lbs. x 12 reps.

Standing Calf Raises-Dumbbells
40 lbs. x 20 reps.
40 lbs. x 20 reps.
40 lbs. x 20 reps.
40 lbs. x 20 reps.
40 lbs. x 20 reps.

Steady State Cardio on...

Stationary Bike
Treadmill

Duration: 31:58
Calories: 305
Average Heart Rate: 126 bpm (66% MHR)
Maximum Heart Rate: 137 bpm (72% MHR)
Fat Percentage of Calories: 28%

Interval Cardio

Switched things up yesterday when doing interval cardio. I ran on the treadmill instead. It was a welcome change.

Tonight...

Duration: 31:00
Calories: 403
Average Heart Rate: 147 bpm (77% MHR)
Maximum Heart Rate: 172 bpm (91% MHR)
Fat Percentage of Calories: 12%

Previous...

Duration: 30:07
Calories: 413
Average Heart Rate: 152 bpm (80% MHR)
Maximum Heart Rate: 197 bpm (104% MHR)
Fat Percentage of Calories: 12%

A-4-Delts and Triceps (4)

Last workout for the A cycle! Looking forward to the next.

Previous Workout...

Duration: 50:36
Calories: 271
Average Heart Rate: 105 bpm (55% MHR)
Maximum Heart Rate: 124 bpm (65% MHR)
Fat Percentage of Calories: 46

Today's Workout...

Duration: 50:36
Calories: 425
Average Heart Rate: 120 bpm (63% MHR)
Maximum Heart Rate: 141 bpm (74% MHR)
Fat Percentage of Calories: 33%

Seated Barbell Press
2 Warms
135 lbs. x 8 Reps.
145 lbs. x 8 Reps.
155 lbs. x 5 Reps._REST/PAUSE_x 1 Rep.
135 lbs. x 7 Reps._DROPSET_95 lbs. x 8 Reps.

Worked up to 155 lbs. for my third working set before stepping back for the final working set.

Seated Side Lateral Raises
1 warm
20 lbs. x 10 Reps.
20 lbs. x 10 Reps.
20 lbs. x 10 Reps.

No Changes.

Front Raise
1 warm
15 lbs. x 12 Reps.
15 lbs. x 12 Reps.
15 lbs. x 12 Reps.

No Changes.

Tricepe Pressdown-Straight Bar on Lat Pulldown Machine
2 Warms
70 lbs. x 10 Reps.
70 lbs. x 10 Reps.
70 lbs. x 10 Reps.

Dumbbell Extension
1 Warm
25 lbs. x 10 Reps.
25 lbs. x 10 Reps.
25 lbs. x 10 Reps.

1 Arm-Underhand Press
1 Warm
40 lbs. x 12 Reps.

Steady State Cardio on...

Treadmill

Duration: 31:06
Calories: 400
Average Heart Rate: 146 bpm (73% MHR)
Maximum Heart Rate: 173 bpm (81% MHR)
Fat Percentage of Calories: 15%

A-3-Back and Hamstrings (4)

Past two workouts have been productive in that I've had more overall energy and went at it with more intensity. Almost through with this cycle before transitioning to C.

Feeling good.

Previous Workout:

Duration: 1:00:17
Calories: 533
Average Heart Rate: 123 bpm (65% MHR)
Maximum Heart Rate: 155 bpm (82% MHR)
Fat Percentage of Calories: 28%

Tonight's Workout...

Duration: 57:15
Calories: 565
Average Heart Rate: 128 bpm (67% MHR)
Maximum Heart Rate: 160 bpm (84% MHR)
Fat Percentage of Calories: 25%

Lat Pulldown-Over
2 Warms
180 lbs. x 8 Reps.
180 lbs. x 7 Reps.
180 lbs. x 7 Reps.

Deadlift
2 warms
225 lbs. x 8 Reps.
245 lbs. x 8 Reps.
275 lbs. x 8 Reps.
315 lbs. x 8 Reps.

More reps for my final working set.

Bench Row
1 warm
50 lbs. x 10 Reps.
50 lbs. x 10 Reps.
50 lbs. x 10 Reps.

No Change.

Straight Arm Pulldown
50 lbs. x 12 Reps.
50 lbs. x 12 Reps.
50 lbs. x 12 Reps.

No Change

Standing Leg Curl
50 lbs. x 10 Reps.
50 lbs. x 10 Reps.
50 lbs. x 10 Reps.

lying leg curl machine was broke at my gym. Sub'd this instead.

Stiff Legged Dumbbell Deadlift
1 Warm
75 lbs. x 12 Reps.

Steady State Cardio on...

Treadmill

Duration: 30:31
Calories: 413
Average Heart Rate: 150 bpm (79% MHR)
Maximum Heart Rate: 169 bpm (89% MHR)
Fat Percentage of Calories: 13%

A-2-Chest and Biceps (4)

Definitely felt a difference after two days of rest. great workout.

Previous Workout:

Duration: 53:31
Calories: 386
Average Heart Rate: 114 bpm (60% MHR)
Maximum Heart Rate: 139 bpm (73% MHR)
Fat Percentage of Calories: 37%

Today's Workout...

Duration: 51:46
Calories: 481
Average Heart Rate: 125 bpm (66% MHR)
Maximum Heart Rate: 152 bpm (80% MHR)
Fat Percentage of Calories: 28%

Incline DB Press
2 warms
80 lbs. x 8 reps
80 lbs. x 8 reps
85 lbs. x 8 reps
90 lbs. x 6 reps

Worked up to 90 lbs. for my final working set.

Flat Barbell Press
2 Warms
185 lbs. x 10 reps
185 lbs. x 10 reps__DROPSET_135 lbs. x 6 Reps.

I was able to complete 10 reps on both working sets here for the first time.

Chest Dips
13
12
12
12

No change.

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

Went lighter for my last two working sets.

Rope Curl
1 warm
120 lbs. x 10 Reps.
110 lbs. x 10 Reps.
110 lbs. x 10 Reps.

Concentration Curl
1 Warm
35 lbs. x 12 Reps.

Steady State Cardio on...

Treadmill-mix of incline walking and jogging

Duration: 30:57
Calories: 407
Average Heart Rate: 148 bpm (78% MHR)
Maximum Heart Rate: 171 bpm (90% MHR)
Fat Percentage of Calories: 14%

A-1-Quads & Calves (4)

Finished today's workout in less time than last weeks' and expended more overall calories. I felt good.

So, having been to the gym for the last six days, I'm spending the next two days for complete rest.

...that, of course, may be subject to change.

Previous Workout:

uration: 56:00
Calories: 490
Average Heart Rate: 122 bpm (64% MHR)
Maximum Heart Rate: 156 bpm (82% MHR)
Fat Percentage of Calories: 28%


Today's Workout...

Duration: 55:38
Calories: 555
Average Heart Rate: 129 bpm (68% MHR)
Maximum Heart Rate: 163 bpm (86% MHR)
Fat Percentage of Calories: 23%


Leg Extension
2 warms
200 lbs. x 10 reps.
200 lbs. x 10 reps.

Squats
3 warms
245 lbs. x 8 reps.
265 lbs. x 8 reps.
275 lbs. x 8 reps.
315 lbs. x 6 reps.

Bar Lunge
1 warm
115 lbs. x 10 reps.
115 lbs. x 10 reps.
125 lbs. x 10 reps.

I went heavier for my last working set here at 125 lbs. for 10 Reps.

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

Calf Singles on Calf Extension Machine
60 lbs. x 20 reps.
60 lbs. x 20 reps.
60 lbs. x 20 reps.
60 lbs. x 16 reps.
60 lbs. x 15 reps.

Went lighter here this time around and got a few more reps to start.

Interval Cardio

Blame it on the machines. Today I did interval cardio at my home gym and the result was a lot different. It was just a lot more intense on my home gym's stepmill at the highest possible level. (level 20)

At any rate, best interval session I've had in awhile. The graphs below illustrate the disparity between the session today at my home gym and last week's session elsewhere.

I was toast after today. Wonderful.

Tonight...

Duration: 30:07
Calories: 413
Average Heart Rate: 152 bpm (80% MHR)
Maximum Heart Rate: 197 bpm (104% MHR)
Fat Percentage of Calories: 12%

Previous...

Duration: 30:15
Calories: 367
Average Heart Rate: 142 bpm (75% MHR)
Maximum Heart Rate: 167 bpm (88% MHR)
Fat Percentage of Calories: 16%


Duration: 30:15
Calories: 367
Average Heart Rate: 142 bpm (75% MHR)
Maximum Heart Rate: 167 bpm (88% MHR)
Fat Percentage of Calories: 16%

A-4-Delts and Triceps (3)

Finished workout in even less time again. Was in a bit of a fog today and again, I didn't feel that same energy to get after it today. So i went lighter in some exercises. but no less intense.

Previous Workout...

Duration: 54:08
Calories: 399
Average Heart Rate: 118 bpm (62% MHR)
Maximum Heart Rate: 139 bpm (73% MHR)
Fat Percentage of Calories: 34%

Today's Workout...

Duration: 50:36
Calories: 271
Average Heart Rate: 105 bpm (55% MHR)
Maximum Heart Rate: 124 bpm (65% MHR)
Fat Percentage of Calories: 46%

Seated Barbell Press
2 Warms
135 lbs. x 8 Reps.
135 lbs. x 8 Reps.
135 lbs. x 6 Reps.
145 lbs. x 6 Reps._DROPSET_95 lbs. x 8 Reps._2nd DROPSET_45 lbs. x 14 Reps.

I just didn't feel strong enough (as I struggled some with 135) to again, lift 155 for my last two working sets. Again noticing the dips in energy and strength. I, instead, worked up to 145 lbs.

Seated Side Lateral Raises
1 warm
20 lbs. x 10 Reps.
20 lbs. x 10 Reps.
20 lbs. x 10 Reps.

went lighter here.

Front Raise
1 warm
15 lbs. x 10 Reps.
15 lbs. x 12 Reps.
15 lbs. x 12 Reps.

Went lighter here as well.

Tricepe Pressdown-Straight Bar
2 Warms
120 lbs. x 10 Reps.
120 lbs. x 10 Reps.
120 lbs. x 10 Reps.

Dumbbell Extension
1 Warm
25 lbs. x 12 Reps.
25 lbs. x 12 Reps.
25 lbs. x 12 Reps.

1 Arm-Underhand Press
1 Warm
40 lbs. x 12 Reps.

Steady State Cardio on...

Incline Walking on Treadmill

Duration: 30:19
Calories: 396
Average Heart Rate: 138 bpm (73% MHR)
Maximum Heart Rate: 153 bpm (81% MHR)
Fat Percentage of Calories: 19%

A-3-Back and Hamstrings (3)

Feeling less energy coming into workouts these days. and strength and endurance has dipped some i feel in spots.

Previous Workout:

Duration: 1:00:30
Calories: 516
Average Heart Rate: 129 bpm (68% MHR)
Maximum Heart Rate: 155 bpm (82% MHR)
Fat Percentage of Calories: 24%

Tonight's Workout...

Duration: 1:00:17
Calories: 533
Average Heart Rate: 123 bpm (65% MHR)
Maximum Heart Rate: 155 bpm (82% MHR)
Fat Percentage of Calories: 28%

Lat Pulldown-Over
2 Warms
180 lbs. x 8 Reps.
200 lbs. x 7 Reps.
200 lbs. x 6 Reps._DROPSET_180 lbs. x 4 Reps._DROPSET_160 lbs. x 6 Reps.

Deadlift
2 warms
245 lbs. x 8 Reps.
265 lbs. x 8 Reps.
275 lbs. x 8 Reps.
315 lbs. x 6 Reps.

Finally back to deadlifting 300 + lbs.

Bench Row
1 warm
50 lbs. x 10 Reps.
50 lbs. x 10 Reps.
50 lbs. x 10 Reps.

Lowered the weight here and definitely felt the muscle more. Better range of motion and hold at the sticking point.

Straight Arm Pulldown
50 lbs. x 12 Reps.
50 lbs. x 12 Reps.
50 lbs. x 12 Reps.

Lying Leg Curl
100 lbs. x 10 Reps.
100 lbs. x 10 Reps.
100 lbs. x 10 Reps.

Stiff Legged Dumbbell Deadlift
1 Warm
75 lbs. x 12 Reps.

Steady State Cardio on...

Incline Walking on Treadmill
Stepmill

Duration: 31:06
Calories: 367
Average Heart Rate: 140 bpm (74% MHR)
Maximum Heart Rate: 151 bpm (79% MHR)
Fat Percentage of Calories: 18%

A-2-Chest and Biceps (3)

Felt strong today. Having a higher carb meal pre-workout helped out as well.

Previous Workout:

Duration: 51:43
Calories: 423
Average Heart Rate: 123 bpm (65% MHR)
Maximum Heart Rate: 149 bpm (78% MHR)
Fat Percentage of Calories: 29%

Today's Workout...

Duration: 53:31
Calories: 386
Average Heart Rate: 114 bpm (60% MHR)
Maximum Heart Rate: 139 bpm (73% MHR)
Fat Percentage of Calories: 37%

Incline DB Press
2 warms
80 lbs. x 8 reps
80 lbs. x 8 reps
80 lbs. x 8 reps
85 lbs. x 7 reps

I got in an extra rep on the last working set and led off with heavier weight to begin.

Flat Barbell Press
2 Warms
185 lbs. x 9 reps
185 lbs. x 7 reps_REST/PAUSE_x 3 Reps._DROPSET_155 lbs. x 5 Reps.

Same as last week here except i got an extra rep on the 1st working set and went heavier on my drop and final set here.

Chest Dips
13
12
12
12

6 more overall dips.

Barbell Curl
2 warms
95 lbs. x 6 Reps
105 lbs. x 5 Reps
105 lbs. x 6 Reps._DROPSET_95 lbs. x 4 Reps._DROPSET_65 lbs. x 10 Reps.

I added an extra dropset here.

Rope Curl
1 warm
120 lbs. x 10 Reps.
120 lbs. x 10 Reps.
120 lbs. x 10 Reps.

went for 120 lbs. for all working sets here.

Concentration Curl
1 Warm
30 lbs. x 12 Reps.

Steady State Cardio on...

Stepmill

Duration: 31:48
Calories: 386
Average Heart Rate: 142 bpm (75% MHR)
Maximum Heart Rate: 152 bpm (80% MHR)
Fat Percentage of Calories: 16%

A-1-Quads & Calves (3)

I had more energy today. As such, I was able to complete my workout in less than an hour as opposed to an hour and 10 minutes like the past few Quad and Calves workouts.

Previous Workout:

Duration: 1:11:29
Calories: 588
Average Heart Rate: 124 bpm (65% MHR)
Maximum Heart Rate: 164 bpm (87% MHR)
Fat Percentage of Calories: 26%


Today's Workout...

Duration: 56:00
Calories: 490
Average Heart Rate: 122 bpm (64% MHR)
Maximum Heart Rate: 156 bpm (82% MHR)
Fat Percentage of Calories: 28%


Leg Extension
2 warms
200 lbs. x 10 reps.
215 lbs. x 10 reps.

Squats
3 warms
245 lbs. x 8 reps.
265 lbs. x 8 reps.
275 lbs. x 8 reps.
315 lbs. x 6 reps.

Finally worked back up to 315 lbs. and I felt alright. I also felt stronger and squatted with more of a purpose.

Bar Lunge
1 warm
115 lbs. x 10 reps.
115 lbs. x 10 reps.
115 lbs. x 10 reps.

I feel I can go heavier for the next and final wave here. Strength and endurance has improved here. Endurance, I feel, is important for lunges.

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

Calf Singles on Calf Extension Machine
85 lbs. x 15 reps.
70 lbs. x 18 reps.
70 lbs. x 16 reps.
70 lbs. x 16 reps.
70 lbs. x 15 reps.

Interval Cardio

Today I checked my resting heart rate for the first time since early February. My resting heart rate, at the time, was 75 bpm which I read was "below average". This morning I checked and it was at 66 which is "above average".

Now, after today's interval session, the data, from what I gathered says alot about how much my cardiovascular fitness has improved. I followed the same protocol-alternating between levels 6/7 with the highest level possible on the stepmill (level 20) and yet, unlike many (if not ALL) previous sessions...I stayed in zone 3. Now, it's almost evenly split between zones 2 and 3.

and lastly, it was harder to get to 90% of my MHR and for the first time, I failed to reach such levels performing interval cardio.

Tomorrow will be a COMPLETE rest day.

Previous...

Duration: 30:32
Calories: 410
Average Heart Rate: 154 bpm (81% MHR)
Maximum Heart Rate: 174 bpm (92% MHR)
Fat Percentage of Calories: 12%

Tonight...

Duration: 30:15
Calories: 367
Average Heart Rate: 142 bpm (75% MHR)
Maximum Heart Rate: 167 bpm (88% MHR)
Fat Percentage of Calories: 16%

A-4-Delts and Triceps (2)

Finished workout in less time and hit a PR on the seated presses. Feeling great!

Previous Workout...

Duration: 1:04:58
Calories: 391
Average Heart Rate: 111 bpm (58% MHR)
Maximum Heart Rate: 155 bpm (71% MHR)
Fat Percentage of Calories: 40%

Today's Workout...

Duration: 54:08
Calories: 399
Average Heart Rate: 118 bpm (62% MHR)
Maximum Heart Rate: 139 bpm (73% MHR)
Fat Percentage of Calories: 34%

Seated Barbell Press
2 Warms
135 lbs. x 8 Reps.
135 lbs. x 8 Reps.
155 lbs. x 6 Reps. (PR)
155 lbs. x 6 Reps._DROPSET_135 lbs. x 4 Reps._2nd DROPSET_95 lbs. x 8 Reps.

Last week, I said 135-145 is my range and this week, I led off with 135 and went past 145 and proceeded with 155 lbs. for the lower end of the prescribed rep range. It felt good. Added a few drops for some more volume.

Seated Side Lateral Raises
1 warm
25 lbs. x 10 Reps.
25 lbs. x 10 Reps.
25 lbs. x 10 Reps.

Stayed at 25 lbs. and will do so until I can complete more than 10 complete Reps.

Front Raise
1 warm
20 lbs. x 10 Reps.
20 lbs. x 10 Reps.
20 lbs. x 10 Reps.

Back to regular old dumbbells this week. Really feeling the burn at this point.

Tricepe Pressdown-Straight Bar
2 Warms
100 lbs. x 10 Reps.
120 lbs. x 10 Reps.
140 lbs. x 10 Reps.

Dumbbell Extension
1 Warm
20 lbs. x 12 Reps.
25 lbs. x 12 Reps.
30 lbs. x 12 Reps.

1 Arm-Underhand Press
1 Warm
40 lbs. x 12 Reps.

Steady State Cardio on...

Stepmill

Duration: 30:27
Calories: 337
Average Heart Rate: 141 bpm (75% MHR)
Maximum Heart Rate: 156 bpm (82% MHR)
Fat Percentage of Calories: 17%

A-3-Back and Hamstrings (2)

I'm noticing a little detail in my upper body but got a ways to go in the abdominal area. Today was an excellent workout.

Notes...after the jump.

Previous Workout:

Duration: 1:08:16
Calories: 552
Average Heart Rate: 123 bpm (65% MHR)
Maximum Heart Rate: 155 bpm (82% MHR)
Fat Percentage of Calories: 29%

Tonight's Workout...

Duration: 1:00:30
Calories: 516
Average Heart Rate: 129 bpm (68% MHR)
Maximum Heart Rate: 155 bpm (82% MHR)
Fat Percentage of Calories: 24%

Lat Pulldown-Over
2 Warms
180 lbs. x 8 Reps.
200 lbs. x 7 Reps.
200 lbs. x 7 Reps.

I didn't beat 200 lbs. as I remained here this week. I'm definitely shooting for one more plate next week.

Deadlift
2 warms
245 lbs. x 8 Reps.
265 lbs. x 8 Reps.
265 lbs. x 8 Reps.
285 lbs. x 6 Reps.

It was simpler for me to stack the 10 lb. plates. As such, I went beyond my initial target of 275 lbs. and worked up to 285 lbs.

Bench Row
1 warm
60 lbs. x 10 Reps.
60 lbs. x 10 Reps.
60 lbs. x 10 Reps.

Starting this exercise always seems to slow me down mid-workout. Not slow to a crawl but just takes a little more time to look for and/or wait for an available bench. I'm getting my method down as far as mounting and handling the weight to start. 60 lbs. is my target weight....for now.

Straight Arm Pulldown
50 lbs. x 12 Reps.
50 lbs. x 12 Reps.
60 lbs. x 12 Reps.

Went lighter here at 50 lbs. Provides for more of a controlled and fluid motion.

Lying Leg Curl
100 lbs. x 10 Reps.
100 lbs. x 10 Reps.
100 lbs. x 10 Reps.

Went lighter here and brought my legs closer together on the machine just to mix things up.

Stiff Legged Dumbbell Deadlift
1 Warm
75 lbs. x 12 Reps.

Increased weight here.

Steady State Cardio on...

Stepmill

Duration: 30:12
Calories: 342
Average Heart Rate: 142 bpm (75% MHR)
Maximum Heart Rate: 156 bpm (82% MHR)
Fat Percentage of Calories: 16%

A-2-Chest and Biceps (2)

Excellent workout! Notes below.

Previous Workout:

Duration: 54:18
Calories: 489
Average Heart Rate: 128 bpm (67% MHR)
Maximum Heart Rate: 147 bpm (77% MHR)
Fat Percentage of Calories: 26%

Today's Workout...

Duration: 51:43
Calories: 423
Average Heart Rate: 123 bpm (65% MHR)
Maximum Heart Rate: 149 bpm (78% MHR)
Fat Percentage of Calories: 29%

Incline DB Press
2 warms
75 lbs. x 8 reps
80 lbs. x 8 reps
80 lbs. x 8 reps
85 lbs. x 6 reps

As per last week's target, I worked up to 85 lbs. and needed a little something to extra to complete 6 reps. for the last working set. I'll stay at this range with the goal of getting 90 lbs.

Flat Barbell Press
2 Warms
185 lbs. x 8 reps
185 lbs. x 7 reps_REST/PAUSE_x 3 Reps._DROPSET_135 lbs. x 8 Reps.

So much for working to 195 lbs. 185 lbs. for 8 reps. was all I can muster this time around. For added intensity and overall volume, I did a rest/pause set and a drop set as well.

Chest Dips
13
10
10
10

No changes here. Still aiming at 15-20 per set.

Barbell Curl
2 warms
95 lbs. x 6 Reps
105 lbs. x 6 Reps
105 lbs. x 5 Reps._DROPSET_95 lbs. x 4 Reps.

My plan was to go with 105 lbs. for all the working sets. I, instead, lifted 105 lbs. for all but 1 working set.

Rope Curl
1 warm
120 lbs. x 10 Reps.
110 lbs. x 10 Reps.
110 lbs. x 10 Reps.

Concentration Curl
1 Warm
30 lbs. x 12 Reps.

Steady State Cardio on...

Stepmill

Duration: 30:45
Calories: 368
Average Heart Rate: 146 bpm (77% MHR)
Maximum Heart Rate: 163 bpm (86% MHR)
Fat Percentage of Calories: 14%

A-1-Quads & Calves (2)

The second wave begins! Feeling good!

Previous Workout:

Duration: 1:15:42
Calories: 673
Average Heart Rate: 127 bpm (67% MHR)
Maximum Heart Rate: 168 bpm (88% MHR)
Fat Percentage of Calories: 24%


Today's Workout...

Duration: 1:11:29
Calories: 588
Average Heart Rate: 124 bpm (65% MHR)
Maximum Heart Rate: 164 bpm (87% MHR)
Fat Percentage of Calories: 26%


Leg Extension
2 warms
200 lbs. x 10 reps.
215 lbs. x 10 reps. (PR)

Squats
3 warms
245 lbs. x 8 reps.
245 lbs. x 8 reps.
265 lbs. x 8 reps.
280 lbs. x 8 reps.

More Weight, more reps. Started off with weights that were mid-working set last week. Slowly but surely working back up to 315 lbs. The back is cooperating but I still have that lingering paranoia preventing me from going just a tad bit heavier.

Bar Lunge
1 warm
115 lbs. x 10 reps.
115 lbs. x 10 reps.
115 lbs. x 10 reps.

Weights remained the same here. Challenging-yes but targeting an increase in weight here next time around.

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

I need to go to a gym with heavier dumbbells (for this exercise anyway) is all I have to say.

Calf Singles on Leg Press Machine
155 lbs. x 20 reps.
155 lbs. x 16 reps.
155 lbs. x 16 reps.
155 lbs. x 16 reps.
155 lbs. x 16 reps.

A-4-Delts and Triceps (1)

Two of my favorite body parts to train-Delts and Triceps! Overall, a very good workout at one of jerseys' foremost and renowned bodybuilding gyms, Strong and Shapely! I've heard of this place-sure- and after leaving here, I asked myself, why haven't I trained here sooner. Anyway, I was also here for All Natural Options First Annual Natural Muscle Meet & Train. Terrific group of guys with a great passion for bodybuilding. It was great to be around that kind of energy as it certainly motivated myself and others DURING our respective workouts!

And lastly, I was able to meet-Mr. Team Franco Bodybuilding himself-Joe Franco! A posing clinic followed soon thereafter...AFTER I downed me some All in 1 and All Day Whey post-workout. It was a great posing class and only motivated me more and more. Great meeting you, Joe!

So, with that, I am spent. Tomorrow's going to be a COMPLETE rest day.

Today's Workout...

Duration: 1:04:58
Calories: 391
Average Heart Rate: 111 bpm (58% MHR)
Maximum Heart Rate: 155 bpm (71% MHR)
Fat Percentage of Calories: 40%

Seated Barbell Press
2 Warms
95 lbs. x 8 Reps.
115 lbs. x 8 Reps.
135 lbs. x 8 Reps.
145 lbs. x 7 Reps.

New exercise. This is, yet another exercise, that I hardly performed, if at all. I'm excited because I'm over my allergies to barbells and this is definitely an exercise that'll blast and grow my delts. 135-145 lbs. is my range I'll build from moving forward.

Seated Side Lateral Raises
1 warm
30 lbs. x 10 Reps.
25 lbs. x 10 Reps.
25 lbs. x 10 Reps._DROP_20 lbs. x 12 Reps.

Gotta love the angles and perspective you get at Strong and Shapelys dumbbell area. Mirrors in front of you AND above you-at a slant angle. Anyway, I went a little too heavy to start with the 30 lb. dumbbells. 25 lbs. is the weight I need to be at and build on from there.
255 lbs. x 8 Reps.

Front Raise
1 warm
20 lbs. x 10 Reps.
15 lbs. x 12 Reps.
15 lbs. x 12 Reps.

I discovered a new toy to try at Strong and Shapely. I noticed these dumbbells that were triangular shaped that I HAVE NEVER seen before. Curious, I decided to use these for my front raise work. (After all, when's the next time I'm going to be here?) BiStar dumbbells is what they're called and they're great. 20-25 lbs., I think, is my baseline for regular dumbbells.

Tricepe Pressdown-Straight Bar
2 Warms
60 lbs. x 10 Reps.
70 lbs. x 10 Reps.
80 lbs. x 10 Reps.

Dumbbell Extension
1 Warm
22.5 lbs. x 10 Reps.
22.5 lbs. x 10 Reps.
22.5 lbs. x 12 Reps.

I performed this unilaterally. 1 dumbbell per arm. Seated. Not sure if this was what I was supposed to do.

1 Arm-Underhand Press
1 Warm
40 lbs. x 12 Reps.

Interval Cardio

Today I was locked in and ON. I noticed increased endurance here in being able to push myself to the highest possible level on the stepmill. (Level 20) I wasn't sucking wind but of course, it was challenging but I didn't feel like I was reaching for energy.

Previous...

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

Tonight...

Duration: 30:32
Calories: 410
Average Heart Rate: 154 bpm (81% MHR)
Maximum Heart Rate: 174 bpm (92% MHR)
Fat Percentage of Calories: 12%

A-3-Back and Hamstrings (1)

I'm feeling the DOMS since I started the new routine. I like the DOMS. Good workout here before a day off for intervals.

Tonight's Workout...

Duration: 1:08:16
Calories: 552
Average Heart Rate: 123 bpm (65% MHR)
Maximum Heart Rate: 155 bpm (82% MHR)
Fat Percentage of Calories: 29%

Lat Pulldown-Over
2 Warms
160 lbs. x 8 Reps.
180 lbs. x 8 Reps.
200 lbs. x 7 Reps.

I definitely noticed an increase in strength from the last time I did these. As such, I'm looking to stay and/or look to beat 200 lbs. next week.

Deadlift
2 warms
225 lbs. x 8 Reps.
245 lbs. x 8 Reps.
245 lbs. x 8 Reps.
255 lbs. x 8 Reps.

With the "big" lifts, I approach it with a bit of caution and as per your suggestion, I increase the weight in smaller increments. These were good and intense working sets and next week, I'm looking to work up to 275 lbs. and see how I feel at that weight. I'm thinking 315 also but I'll wait till after next time to gauge how I feel as there are more working sets here.

Bench Row
1 warm
50 lbs. x 10 Reps.
60 lbs. x 10 Reps.
60 lbs. x 10 Reps.

I, at first, tried to do this at the barbell incline bench but the stool behind the bench prevented me from completing a full range of motion so I went to an adjustable incline bench. I had issues in starting the movement as I may need someone to hand me the dumbbells. Alas, I worked up to 60 lb. rows and I came away feeling like I can go up to 70 lbs. but that remains to be seen.

Straight Arm Pulldown
60 lbs. x 12 Reps.
60 lbs. x 12 Reps.
50 lbs. x 12 Reps.

I was wondering..do you perform these with a wide grip? (wider than shoulder width?) or shoulder width. At any case, I worked at a weight that enabled to move the bar slowly with a slight bend in the knees. Good finisher for the back.

Lying Leg Curl
105 lbs. x 10 Reps.
105 lbs. x 10 Reps.
105 lbs. x 10 Reps.

Stiff Legged Dumbbell Deadlift
1 Warm
70 lbs. x 12 Reps.

Steady State Cardio on...

Stationary Bike
Stepmill

Duration: 30:34
Calories: 301
Average Heart Rate: 132 bpm (69% MHR)
Maximum Heart Rate: 148 bpm (78% MHR)
Fat Percentage of Calories: 22%

A-2-Chest and Biceps (1)

Great first chest workout for this cycle!

Today's Workout...

Duration: 54:18
Calories: 489
Average Heart Rate: 128 bpm (67% MHR)
Maximum Heart Rate: 147 bpm (77% MHR)
Fat Percentage of Calories: 26%

Incline DB Press
2 warms
70 lbs. x 8 reps
75 lbs. x 8 reps
75 lbs. x 8 reps
80 lbs. x 8 reps

I felt strong here and I think I've arrived at my target weights. I'll work up to 85 lbs. next week and see where I arrive for the low end of the prescribed rep range. (6)

Flat Barbell Press
2 Warms
185 lbs. x 10 reps
185 lbs. x 8 reps

I had designs on working up to 205 lbs. for my 2nd and final working set, however, 185 lbs. was challenging me enough to just barely arrive at 8-10 reps. I'll shoot for 195 lbs. next week.

Chest Dips
13
10
10
11

Good burn here. 10-15 is my baseline. I'll look to work up to 20 in due time.

Barbell Curl
2 warms
95 lbs. x 6 Reps
95 lbs. x 6 Reps
105 lbs. x 5 Reps.

Next week, I'm going to try and do 105 lbs. for all the working sets.

Rope Curl
1 warm
100 lbs. x 10 Reps.
110 lbs. x 10 Reps.
120 lbs. x 10 Reps.

120 lbs. is my number to beat next week.

Concentration Curl
1 Warm
30 lbs. x 12 Reps.

Steady State Cardio on...

Incline Walk on Treadmill
Stepmill

Duration: 30:31
Calories: 371
Average Heart Rate: 140 bpm (74% MHR)
Maximum Heart Rate: 154 bpm (81% MHR)
Fat Percentage of Calories: 18%

A-1-Quads & Calves (1)

Terrific first workout with the new split. I got winded here but it was exactly what i needed.


Today's Workout...

Duration: 1:15:42
Calories: 673
Average Heart Rate: 127 bpm (67% MHR)
Maximum Heart Rate: 168 bpm (88% MHR)
Fat Percentage of Calories: 24%


Leg Extension
2 warms
200 lbs. x 10 reps.
200 lbs. x 10 reps.

Squats
3 warms
225 lbs. x 8 reps.
245 lbs. x 6 reps.
245 lbs. x 6 reps.
245 lbs. x 6 reps.

This would be the first time I did a loaded back squat since my back gave out weeks ago. As per your advice, I increased the weight incrementally once without so much of a jump. While conservative with the weight, as i've mentioned before, I am going alot deeper in with the squat. Thus, making it more taxing. While I wasn't completely partial in performing this in the past. I would say that now, I'm more "ass to the grass" than parallel to the floor.

Bar Lunge
1 warm
115 lbs. x 10 reps.
115 lbs. x 10 reps.
115 lbs. x 10 reps.

Following the round of squats, these were taxing. I felt terrific afterwards though. As i should with a nice feeling of accomplishment. As charlie sheen would say...WINNING!

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

Calf Singles on Leg Press Machine
135 lbs. x 20 reps.
135 lbs. x 16 reps.
135 lbs. x 16 reps.
155 lbs. x 16 reps.
155 lbs. x 16 reps.

Steady State Cardio

Treadmill-Incline Walking

Duration: 30:21
Calories: 306
Average Heart Rate: 134 bpm (71% MHR)
Maximum Heart Rate: 142 bpm (75% MHR)
Fat Percentage of Calories: 23%

C-3-Back and Shoulders (4)

Last workout before the new split tomorrow! Can't wait. Today I was on with razor sharp focus and intensity. Hit another PR with the overhead barbell press and killed it with the rows today. Felt great!

Previous 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%

Tonight's Workout...

Duration: 1:10:02
Calories: 650
Average Heart Rate: 129 bpm (68% MHR)
Maximum Heart Rate: 161 bpm (85% MHR)
Fat Percentage of Calories: 25%

Pullup
6/11 reps.-assisted
5/10 reps.-assisted
4.5/9.5 reps.-assisted
5/11 reps.-assisted

Seated Cable Row
2 warms
180 lbs. x 12 reps.
180 lbs. x 10 reps.
180 lbs. x 9 reps.

Used 180 lbs. for all my working sets here.

DB Row
1 warm
110 lbs. x 10 reps.
110 lbs. x 12 reps.

Standing Barbell Press
2 warms
115 lbs. x 8 reps.
115 lbs. x 8 reps.
135 lbs. x 6 reps._DROPSET_95 x 8 reps. (PR)

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

Doing this with 15 lbs. wasn't much of a struggle anymore. No momentum.

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

C-2-Chest and Arms (4)

(Fridays workout) Great workout today. Getting closer and closer to the new routine!

Previous 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%

Today's Workout...

Duration: 1:02:15
Calories: 583
Average Heart Rate: 129 bpm (68% MHR)
Maximum Heart Rate: 157 bpm (83% MHR)
Fat Percentage of Calories: 25%

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

A guy at the gym monopolizing the 100 lb. dumbbells was a jerk about letting me "work in" so I worked with the 95 lbs. DB's. It allowed me to control weight better and on the negative portion of the rep, really feel the muscle being worked, and exploding on the way up with power. Good work here.

Incline DB Bench Press
1 Warm
70 lbs. x 10 reps
70 lbs. x 8 reps
70 lbs. x 7 reps_Rest/Pause_3 reps

I used 70 lbs. for all my working sets instead of working my way up to it.

Flat DB Flye
45 lbs. x 12 reps
45 lbs. x 12 reps
50 lbs. x 10 reps_DROPSET_40 lbs. x 4 reps.

Incline DB Curl
2 warms
50 lbs. x 4 Reps_DROPSET_40 lbs. x 2 reps.
50 lbs. x 3 Reps_DROPSET_40 lbs. x 3 reps.

Close Grip Bench Press
2 warms
155 lbs. x 10 Reps.
155 lbs. x 8 Reps._Rest/Pause_ x 3 Reps._DROPSET_135 lbs. x 4 Reps.

Concentration Curl/DB Kickback Superset
40 lbs. x 10-R, 10-R/25 lbs. x 12-R, 12-L (PR-Concentration Curls)
40 lbs. x 10-R, 10-R/25 lbs. x 12-R, 12-L
40 lbs. x 10-R, 10-R/25 lbs. x 12-R, 12-L

Steady State Cardio on...

Stepmill

Duration: 30:01
Calories: 371
Average Heart Rate: 148 bpm (78% MHR)
Maximum Heart Rate: 163 bpm (86% MHR)
Fat Percentage of Calories: 13%