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%