Started off lighter with the flat dumbbell presses today and worked up to 85 lbs. and remained there. I hit my prescribed rep targets with each working set up until the last where I dropped twice. Last week, I failed to hit my rep range at the third working set. Targeting 90 lbs. for 6-8 reps.
Led off with a heavier weight on the slight incline presses as well and failed one rep short of my target during the last working set. 70 lbs. is the number to beat.
Also went heavier with the incline flyes and 50 lbs. is the weight that ended the exercise with. Shooting for 55 lbs. for next time for the rep targets.
Lastly, went up in weight on the hammers and close grip curls and finished off nicely with single arm cable curls!
Great workout! Love the volume.
Previous Workout:
Duration: 54:53
Calories: 474
Average Heart Rate: 122 bpm (65% MHR)
Maximum Heart Rate: 142 bpm (75% MHR)
Fat Percentage of Calories: 30%
Today's Workout...
Duration: 58:39
Calories: 488
Average Heart Rate: 121 bpm (64% MHR)
Maximum Heart Rate: 148 bpm (78% MHR)
Fat Percentage of Calories: 30%
Flat dumbbell bench press
2 warms
80 lbs. x 8 reps
85 lbs. x 8 reps
85 lbs. x 6 reps
85 lbs. x 5 reps_DROP_75 lbs. x 3 reps._DROP_60 lbs. x 4 reps
Slight Incline DB Press
2 Warms
70 lbs. x 9 reps
70 lbs. x 7 reps_DROP_65 lbs. x 3 Reps._DROP_60 lbs. x 4 reps.
Incline DB Flye
1 Warm
45 lbs. x 12 reps.
45 lbs. x 12 reps.
50 lbs. x 10 reps._DROP_40 lbs. x 6 reps.
Hammer Curls
2 warms
65 lbs. x 6 Reps
65 lbs. x 6 Reps
70 lbs. x 5 Reps
Close Grip Barbell Curl
1 warm
75 lbs. x 10 Reps.
75 lbs. x 10 Reps.
85 lbs. x 10 Reps._DROP_65 lbs. x 6 Reps.
1 Arm Cable Curl
1 Warm
40 lbs. x 12 Reps._DROP_20 lbs. x 12 Reps.
Steady State Cardio on...
StepMill
30 minutes
Tuesday, May 31, 2011
Monday, May 30, 2011
C-1-Quads and Calves (2)
Happy memorial day!
I woke up this morning to thunder and pouring rain. By the time, I had left the gym, the sun was out in full blast. Let's hope it holds up. Now, onto the workout...
I led off with a lighter weight on the front squats for more reps and worked up to 185 lbs. for my last working set. I increased weight in the leg press and handled more weight with the walking lunges for 2 of the 3 working sets. I love walking lunges but of course, I think I mentioned that already. The cardiovascular benefits to it is a PLUS!
and lastly, a lactic acid overload with high-rep calf raises. Led off with lighter weight than last week and remained at that weight to intensely get to the low end of prescribed rep range where at rep 15 was when I would begin to feel that immense burn!
Great workout as usual to start off the week!
Previous Workout:
Duration: 52:08
Calories: 449
Average Heart Rate: 122 bpm (65% MHR)
Maximum Heart Rate: 159 bpm (84% MHR)
Fat Percentage of Calories: 29%
Today's Workout...
Duration: 49:37
Calories: 442
Average Heart Rate: 124 bpm (66% MHR)
Maximum Heart Rate: 160 bpm (85% MHR)
Fat Percentage of Calories: 27%
Front Squats
3 warms
155 lbs. x 8 reps.
155 lbs. x 8 reps.
185 lbs. x 6 reps.
Leg Extension
1 warm
185 lbs. x 10 reps.
185 lbs. x 10 reps.
Leg Press
450 lbs. x 10 reps.
450 lbs. x 10 reps.
540 lbs. x 10 reps.
Walking Dumbbell Lunge
45 lbs. x 12 reps.
50 lbs. x 12 reps.
50 lbs. x 12 reps.
High-Rep Seated Calf Raises
35 lbs. x 25 reps.
35 lbs. x 25 reps.
35 lbs. x 25 reps.
35 lbs. x 25 reps.
35 lbs. x 26 reps.
Steady State Cardio on...
30 minutes
Stationary Bike
StepMill
Treadmill
I woke up this morning to thunder and pouring rain. By the time, I had left the gym, the sun was out in full blast. Let's hope it holds up. Now, onto the workout...
I led off with a lighter weight on the front squats for more reps and worked up to 185 lbs. for my last working set. I increased weight in the leg press and handled more weight with the walking lunges for 2 of the 3 working sets. I love walking lunges but of course, I think I mentioned that already. The cardiovascular benefits to it is a PLUS!
and lastly, a lactic acid overload with high-rep calf raises. Led off with lighter weight than last week and remained at that weight to intensely get to the low end of prescribed rep range where at rep 15 was when I would begin to feel that immense burn!
Great workout as usual to start off the week!
Previous Workout:
Duration: 52:08
Calories: 449
Average Heart Rate: 122 bpm (65% MHR)
Maximum Heart Rate: 159 bpm (84% MHR)
Fat Percentage of Calories: 29%
Today's Workout...
Duration: 49:37
Calories: 442
Average Heart Rate: 124 bpm (66% MHR)
Maximum Heart Rate: 160 bpm (85% MHR)
Fat Percentage of Calories: 27%
Front Squats
3 warms
155 lbs. x 8 reps.
155 lbs. x 8 reps.
185 lbs. x 6 reps.
Leg Extension
1 warm
185 lbs. x 10 reps.
185 lbs. x 10 reps.
Leg Press
450 lbs. x 10 reps.
450 lbs. x 10 reps.
540 lbs. x 10 reps.
Walking Dumbbell Lunge
45 lbs. x 12 reps.
50 lbs. x 12 reps.
50 lbs. x 12 reps.
High-Rep Seated Calf Raises
35 lbs. x 25 reps.
35 lbs. x 25 reps.
35 lbs. x 25 reps.
35 lbs. x 25 reps.
35 lbs. x 26 reps.
Steady State Cardio on...
30 minutes
Stationary Bike
StepMill
Treadmill
Saturday, May 28, 2011
C-4-Delts and Triceps (1)
Good workout yesterday morning.
I was able to lift a bit more than the last time when I did overhead presses and upright row.
Really loved the volume of this workout and burned a lot more calories this time around.
Today's complete rest.
Duration: 41:22
Calories: 266
Average Heart Rate: 111 bpm (59% MHR)
Maximum Heart Rate: 144 bpm (76% MHR)
Fat Percentage of Calories: 38%
Today's Workout...
Duration: 58:06
Calories: 499
Average Heart Rate: 122 bpm (65% MHR)
Maximum Heart Rate: 148 bpm (78% MHR)
Fat Percentage of Calories: 30%
Dumbbell Press
2 Warms
65 lbs. x 8 Reps.
65 lbs. x 7 Reps.
65 lbs. x 6 Reps._rest/pause_x 2 Reps.
55 lbs. x 8 Reps.
Upright Row
2 warm
70 lbs. x 10 Reps.
80 lbs. x 10 Reps.
90 lbs. x 10 Reps._dropset_80 lbs. x 6 Reps.
Rear Delt Flye
1 warm
35 lbs. x 12 Reps.
35 lbs. x 12 Reps.
35 lbs. x 12 Reps.
Bar Extension
2 Warms
70 lbs. x 10 Reps.
70 lbs. x 10 Reps.
70 lbs. x 10 Reps.
Dumbbell Kickback
1 Warm
25 lbs. x 12 Reps.
25 lbs. x 12 Reps.
30 lbs. x 12 Reps.
1 Arm Rope Pressdown
1 Warm
40 lbs. x 12 Reps.
Steady State Cardio on...
Stepmill
Duration: 45:09
Calories: 347
Average Heart Rate: 131 bpm (69% MHR)
Maximum Heart Rate: 140 bpm (74% MHR)
Fat Percentage of Calories: 23%
I was able to lift a bit more than the last time when I did overhead presses and upright row.
Really loved the volume of this workout and burned a lot more calories this time around.
Today's complete rest.
Duration: 41:22
Calories: 266
Average Heart Rate: 111 bpm (59% MHR)
Maximum Heart Rate: 144 bpm (76% MHR)
Fat Percentage of Calories: 38%
Today's Workout...
Duration: 58:06
Calories: 499
Average Heart Rate: 122 bpm (65% MHR)
Maximum Heart Rate: 148 bpm (78% MHR)
Fat Percentage of Calories: 30%
Dumbbell Press
2 Warms
65 lbs. x 8 Reps.
65 lbs. x 7 Reps.
65 lbs. x 6 Reps._rest/pause_x 2 Reps.
55 lbs. x 8 Reps.
Upright Row
2 warm
70 lbs. x 10 Reps.
80 lbs. x 10 Reps.
90 lbs. x 10 Reps._dropset_80 lbs. x 6 Reps.
Rear Delt Flye
1 warm
35 lbs. x 12 Reps.
35 lbs. x 12 Reps.
35 lbs. x 12 Reps.
Bar Extension
2 Warms
70 lbs. x 10 Reps.
70 lbs. x 10 Reps.
70 lbs. x 10 Reps.
Dumbbell Kickback
1 Warm
25 lbs. x 12 Reps.
25 lbs. x 12 Reps.
30 lbs. x 12 Reps.
1 Arm Rope Pressdown
1 Warm
40 lbs. x 12 Reps.
Steady State Cardio on...
Stepmill
Duration: 45:09
Calories: 347
Average Heart Rate: 131 bpm (69% MHR)
Maximum Heart Rate: 140 bpm (74% MHR)
Fat Percentage of Calories: 23%
Friday, May 27, 2011
C-3-Back and Hamstrings (1)
I gained 2-3 extra reps on my pullups from the last time. And I'm determined to keep at it (maybe a few reps between sets on other training days) until I can do 10 cleanly. I've never mastered this movement and it's essential for the back. I also felt some level of discomfort in the rear of my shoulder as well. (Same lingering discomfort from dips)
Established poundage ranges the rest of the way and am pleased to see where I'm at.
Now it's time to progressively get better.
Delts and triceps tomorrow before enjoying Memorial Day Weekend. Not going away but am visiting friends' yards.
now...to bring meals OR not bring meals. THAT is the question.
Previous Workout:
Duration: 48:30
Calories: 441
Average Heart Rate: 125 bpm (66% MHR)
Maximum Heart Rate: 150 bpm (79% MHR)
Fat Percentage of Calories: 27%
Tonight's Workout...
Duration: 55:10
Calories: 431
Average Heart Rate: 114 bpm (60% MHR)
Maximum Heart Rate: 138 bpm (73% MHR)
Fat Percentage of Calories: 36%
Pullup
8 Reps.
7 Reps.
7 Reps.
6 Reps.
I followed up with assisted pullups for 10-12 more reps.
Bent Over Barbell Row
2 warms
155 lbs. x 8 Reps.
155 lbs. x 8 Reps.
175 lbs. x 6 Reps._DROP_135 lbs. x 10 Reps.
Rope Pulldown
1 warms
60 lbs. x 10 Reps.
70 lbs. x 10 Reps.
80 lbs. x 10 Reps._DROP_60 lbs. x 10 Reps.
Stiff Legged Barbell Deadlift
185 lbs. x 8 Reps.
205 lbs. x 8 Reps.
205 lbs. x 8 Reps.
Leg Curl
2 warms
105 lbs. x 12 Reps.
105 lbs. x 12 Reps.
Single Leg-Leg Curl
1 Warm
50 lbs. x 12 Reps.
Established poundage ranges the rest of the way and am pleased to see where I'm at.
Now it's time to progressively get better.
Delts and triceps tomorrow before enjoying Memorial Day Weekend. Not going away but am visiting friends' yards.
now...to bring meals OR not bring meals. THAT is the question.
Previous Workout:
Duration: 48:30
Calories: 441
Average Heart Rate: 125 bpm (66% MHR)
Maximum Heart Rate: 150 bpm (79% MHR)
Fat Percentage of Calories: 27%
Tonight's Workout...
Duration: 55:10
Calories: 431
Average Heart Rate: 114 bpm (60% MHR)
Maximum Heart Rate: 138 bpm (73% MHR)
Fat Percentage of Calories: 36%
Pullup
8 Reps.
7 Reps.
7 Reps.
6 Reps.
I followed up with assisted pullups for 10-12 more reps.
Bent Over Barbell Row
2 warms
155 lbs. x 8 Reps.
155 lbs. x 8 Reps.
175 lbs. x 6 Reps._DROP_135 lbs. x 10 Reps.
Rope Pulldown
1 warms
60 lbs. x 10 Reps.
70 lbs. x 10 Reps.
80 lbs. x 10 Reps._DROP_60 lbs. x 10 Reps.
Stiff Legged Barbell Deadlift
185 lbs. x 8 Reps.
205 lbs. x 8 Reps.
205 lbs. x 8 Reps.
Leg Curl
2 warms
105 lbs. x 12 Reps.
105 lbs. x 12 Reps.
Single Leg-Leg Curl
1 Warm
50 lbs. x 12 Reps.
Thursday, May 26, 2011
C-2-Chest and Biceps (1)
I experienced a marked difference in strength during my third working set with the flat db presses. I failed at 4 reps and did a drop set and remained at the weight I dropped to for my final working sets where I rest paused to get 8 reps.
I estimated the poundages for each exercise correctly, I feel. The poundages were challenging enough without compromising form with each successive exercise.
I like the sequence of biceps exercises and enjoyed doing heavy hammers.
Very good workout overall.
Previous Workout:
Duration: 50:07
Calories: 462
Average Heart Rate: 126 bpm (67% MHR)
Maximum Heart Rate: 147 bpm (78% MHR)
Fat Percentage of Calories: 27%
Today's Workout...
Duration: 54:53
Calories: 474
Average Heart Rate: 122 bpm (65% MHR)
Maximum Heart Rate: 142 bpm (75% MHR)
Fat Percentage of Calories: 30%
Flat dumbbell bench press
2 warms
90 lbs. x 8 reps
90 lbs. x 8 reps
90 lbs. x 4 reps_DROP_80 lbs. x 4 reps
80 lbs. x 6 reps_REST/PAUSE_2 reps.
Slight Incline DB Press
2 Warms
70 lbs. x 8 reps
65 lbs. x 8 reps_REST/Pause_2 Reps._DROP_55 lbs. x 4 reps.
Incline DB Flye
1 Warm
40 lbs. x 10 reps.
40 lbs. x 12 reps.
40 lbs. x 12 reps.
Hammer Curls
2 warms
60 lbs. x 6 Reps
60 lbs. x 6 Reps
65 lbs. x 6 Reps
Close Grip Barbell Curl
1 warm
65 lbs. x 10 Reps.
75 lbs. x 10 Reps.
75 lbs. x 10 Reps.
1 Arm Cable Curl
1 Warm
40 lbs. x 12 Reps._DROP_20 lbs. x 10 Reps.
Steady State Cardio on...
StepMill
Treadmill
Duration: 31:01
Calories: 375
Average Heart Rate: 143 bpm (76% MHR)
Maximum Heart Rate: 163 bpm (86% MHR)
Fat Percentage of Calories: 16%
I estimated the poundages for each exercise correctly, I feel. The poundages were challenging enough without compromising form with each successive exercise.
I like the sequence of biceps exercises and enjoyed doing heavy hammers.
Very good workout overall.
Previous Workout:
Duration: 50:07
Calories: 462
Average Heart Rate: 126 bpm (67% MHR)
Maximum Heart Rate: 147 bpm (78% MHR)
Fat Percentage of Calories: 27%
Today's Workout...
Duration: 54:53
Calories: 474
Average Heart Rate: 122 bpm (65% MHR)
Maximum Heart Rate: 142 bpm (75% MHR)
Fat Percentage of Calories: 30%
Flat dumbbell bench press
2 warms
90 lbs. x 8 reps
90 lbs. x 8 reps
90 lbs. x 4 reps_DROP_80 lbs. x 4 reps
80 lbs. x 6 reps_REST/PAUSE_2 reps.
Slight Incline DB Press
2 Warms
70 lbs. x 8 reps
65 lbs. x 8 reps_REST/Pause_2 Reps._DROP_55 lbs. x 4 reps.
Incline DB Flye
1 Warm
40 lbs. x 10 reps.
40 lbs. x 12 reps.
40 lbs. x 12 reps.
Hammer Curls
2 warms
60 lbs. x 6 Reps
60 lbs. x 6 Reps
65 lbs. x 6 Reps
Close Grip Barbell Curl
1 warm
65 lbs. x 10 Reps.
75 lbs. x 10 Reps.
75 lbs. x 10 Reps.
1 Arm Cable Curl
1 Warm
40 lbs. x 12 Reps._DROP_20 lbs. x 10 Reps.
Steady State Cardio on...
StepMill
Treadmill
Duration: 31:01
Calories: 375
Average Heart Rate: 143 bpm (76% MHR)
Maximum Heart Rate: 163 bpm (86% MHR)
Fat Percentage of Calories: 16%
Wednesday, May 25, 2011
Interval Cardio
Excellent interval sesh today!
Tonight...
Duration: 31:08
Calories: 422
Average Heart Rate: 152 bpm (80% MHR)
Maximum Heart Rate: 175 bpm (93% MHR)
Fat Percentage of Calories: 12%
Previous Workout...
Duration: 30:44
Calories: 410
Average Heart Rate: 151 bpm (80% MHR)
Maximum Heart Rate: 173 bpm (92% MHR)
Fat Percentage of Calories: 12%
Tonight...
Duration: 31:08
Calories: 422
Average Heart Rate: 152 bpm (80% MHR)
Maximum Heart Rate: 175 bpm (93% MHR)
Fat Percentage of Calories: 12%
Previous Workout...
Duration: 30:44
Calories: 410
Average Heart Rate: 151 bpm (80% MHR)
Maximum Heart Rate: 173 bpm (92% MHR)
Fat Percentage of Calories: 12%
Tuesday, May 24, 2011
C-1-Quads and Calves (1)
New cycle. Fresh and new leg workout. No residual doms. Oh and those dreaded front squats. The last time I did these, it was a good idea to wear two sweatshirts but back then, it was also 25-30 degrees outside. My gym is hot and it got even hotter when doing front squats with a hoodie on. I led off and remained at 185 lbs. as I was only able to push towards the low end of the prescribed range. Again, my ability to keep the bar firmly in place isn't perfect and is most probably hindering me from pushing more weight and getting more reps....but I'll get there.
I had to feel out weight for the walking lunges and worked up to 50 lbs. for each hand and that will be the weight to beat during this cycle. I always enjoyed walking lunges, if only for the detail it can carve out and the cardiovascular effects. One of my all-time favorite exercises.
The calf raises felt like a marathon as I progressively had to strip weight set after set, within sets with drops, and then finally, rest/pause sets just to finish. The lactic acid build up with calf work is insane!
Great workout!
Tomorrow is interval cardio day.
Previous Workout:
Duration: 48:59
Calories: 471
Average Heart Rate: 128 bpm (68% MHR)
Maximum Heart Rate: 153 bpm (81% MHR)
Fat Percentage of Calories: 25%
Today's Workout...
Duration: 52:08
Calories: 449
Average Heart Rate: 122 bpm (65% MHR)
Maximum Heart Rate: 159 bpm (84% MHR)
Fat Percentage of Calories: 29%
Front Squats
3 warms
185 lbs. x 6 reps.
185 lbs. x 6 reps.
185 lbs. x 6 reps.
Leg Extension
1 warm
185 lbs. x 10 reps.
185 lbs. x 10 reps.
Leg Press
450 lbs. x 10 reps.
450 lbs. x 10 reps.
450 lbs. x 10 reps.
Walking Dumbbell Lunge
45 lbs. x 10 reps.
45 lbs. x 10 reps.
50 lbs. x 12 reps.
High-Rep Seated Calf Raises
50 lbs. x 20 reps._DROP_25 lbs. x 10 reps.
35 lbs. x 25 reps.
35 lbs. x 25 reps.
30 lbs. x 15 reps._DROP_25 lbs. x 10 reps.
25 lbs. x 20 reps._REST/PAUSE_10 reps.
Steady State Cardio on...
Stationary Bike
StepMill
Treadmill
Duration: 30:15
Calories: 277
Average Heart Rate: 125 bpm (66% MHR)
Maximum Heart Rate: 134 bpm (71% MHR)
Fat Percentage of Calories: 28%
I had to feel out weight for the walking lunges and worked up to 50 lbs. for each hand and that will be the weight to beat during this cycle. I always enjoyed walking lunges, if only for the detail it can carve out and the cardiovascular effects. One of my all-time favorite exercises.
The calf raises felt like a marathon as I progressively had to strip weight set after set, within sets with drops, and then finally, rest/pause sets just to finish. The lactic acid build up with calf work is insane!
Great workout!
Tomorrow is interval cardio day.
Previous Workout:
Duration: 48:59
Calories: 471
Average Heart Rate: 128 bpm (68% MHR)
Maximum Heart Rate: 153 bpm (81% MHR)
Fat Percentage of Calories: 25%
Today's Workout...
Duration: 52:08
Calories: 449
Average Heart Rate: 122 bpm (65% MHR)
Maximum Heart Rate: 159 bpm (84% MHR)
Fat Percentage of Calories: 29%
Front Squats
3 warms
185 lbs. x 6 reps.
185 lbs. x 6 reps.
185 lbs. x 6 reps.
Leg Extension
1 warm
185 lbs. x 10 reps.
185 lbs. x 10 reps.
Leg Press
450 lbs. x 10 reps.
450 lbs. x 10 reps.
450 lbs. x 10 reps.
Walking Dumbbell Lunge
45 lbs. x 10 reps.
45 lbs. x 10 reps.
50 lbs. x 12 reps.
High-Rep Seated Calf Raises
50 lbs. x 20 reps._DROP_25 lbs. x 10 reps.
35 lbs. x 25 reps.
35 lbs. x 25 reps.
30 lbs. x 15 reps._DROP_25 lbs. x 10 reps.
25 lbs. x 20 reps._REST/PAUSE_10 reps.
Steady State Cardio on...
Stationary Bike
StepMill
Treadmill
Duration: 30:15
Calories: 277
Average Heart Rate: 125 bpm (66% MHR)
Maximum Heart Rate: 134 bpm (71% MHR)
Fat Percentage of Calories: 28%
Monday, May 23, 2011
B-4-Delts and Triceps (4)
Two days of COMPLETE rest never felt better. My legs aren't sore and I always look forward to the first workout right after a few rest days. As per usual, the energy levels were up.
While improved, the back of my shoulder/rear delt area is still bothering me some and is preventing me from pumping out dips so I followed up my dips with reps on the seated dip machine.
Again, went heavier on the high incline presses and the shrugs. The form was on and with the press, I really pushed through a sticking point with no assistance at the last rep.
B cycle ends and C cycle begins tomorrow!
Duration: 41:22
Calories: 266
Average Heart Rate: 111 bpm (59% MHR)
Maximum Heart Rate: 144 bpm (76% MHR)
Fat Percentage of Calories: 38%
Today's Workout...
Duration: 42:03
Calories: 245
Average Heart Rate: 107 bpm (57% MHR)
Maximum Heart Rate: 142 bpm (75% MHR)
Fat Percentage of Calories: 40%
Side Lateral Raise
2 Warms
40 lbs. x 8 Reps.
40 lbs. x 8 Reps.
40 lbs. x 8 Reps.
Barbell Shrug
2 warm
225 lbs. x 10 Reps.
245 lbs. x 10 Reps.
265 lbs. x 10 Reps.
High Incline Dumbbell Press
1 warm
70 lbs. x 10 Reps.
75 lbs. x 10 Reps.
80 lbs. x 5 Reps._RP_ x 1 Rep._DROP_65 lbs. x 4 Reps.
Dips + Seated Dip Machine
11 Reps.
10 Reps.
8 Reps.
8 Reps.
Rope Pressdown
1 Warm
50 lbs. x 12 Reps.
70 lbs. x 12 Reps.
70 lbs. x 10 Reps._DROP_50 lbs. x 8 Reps.
Reverse Pressdown
1 Warm
70 lbs. x 15 Reps.
Steady State Cardio on...
Treadmill
Stepmill
Duration: 30:02
Calories: 347
Average Heart Rate: 140 bpm (74% MHR)
Maximum Heart Rate: 162 bpm (86% MHR)
Fat Percentage of Calories: 17%
While improved, the back of my shoulder/rear delt area is still bothering me some and is preventing me from pumping out dips so I followed up my dips with reps on the seated dip machine.
Again, went heavier on the high incline presses and the shrugs. The form was on and with the press, I really pushed through a sticking point with no assistance at the last rep.
B cycle ends and C cycle begins tomorrow!
Duration: 41:22
Calories: 266
Average Heart Rate: 111 bpm (59% MHR)
Maximum Heart Rate: 144 bpm (76% MHR)
Fat Percentage of Calories: 38%
Today's Workout...
Duration: 42:03
Calories: 245
Average Heart Rate: 107 bpm (57% MHR)
Maximum Heart Rate: 142 bpm (75% MHR)
Fat Percentage of Calories: 40%
Side Lateral Raise
2 Warms
40 lbs. x 8 Reps.
40 lbs. x 8 Reps.
40 lbs. x 8 Reps.
Barbell Shrug
2 warm
225 lbs. x 10 Reps.
245 lbs. x 10 Reps.
265 lbs. x 10 Reps.
High Incline Dumbbell Press
1 warm
70 lbs. x 10 Reps.
75 lbs. x 10 Reps.
80 lbs. x 5 Reps._RP_ x 1 Rep._DROP_65 lbs. x 4 Reps.
Dips + Seated Dip Machine
11 Reps.
10 Reps.
8 Reps.
8 Reps.
Rope Pressdown
1 Warm
50 lbs. x 12 Reps.
70 lbs. x 12 Reps.
70 lbs. x 10 Reps._DROP_50 lbs. x 8 Reps.
Reverse Pressdown
1 Warm
70 lbs. x 15 Reps.
Steady State Cardio on...
Treadmill
Stepmill
Duration: 30:02
Calories: 347
Average Heart Rate: 140 bpm (74% MHR)
Maximum Heart Rate: 162 bpm (86% MHR)
Fat Percentage of Calories: 17%
Friday, May 20, 2011
B-3-Back and Hamstrings (4)
I am almost through with the B routine and I'm looking forward to two days of complete rest. I need it and my legs especially need it. I wasn't planning on working out today but I have a pretty busy weekend ahead and I don't see where I would have been able to squeeze in a workout.
My hamstrings are toast and as I've alluded to in the past few posts, my legs have remained sore for a lot longer than usual. I played basketball last night and my legs had no lift whatsoever.
Good workout today.
Previous Workout:
Duration: 45:00
Calories: 437
Average Heart Rate: 129 bpm (68% MHR)
Maximum Heart Rate: 152 bpm (80% MHR)
Fat Percentage of Calories: 23%
Tonight's Workout...
Duration: 48:30
Calories: 441
Average Heart Rate: 125 bpm (66% MHR)
Maximum Heart Rate: 150 bpm (79% MHR)
Fat Percentage of Calories: 27%
Lat Pulldown-Under
2 Warms
160 lbs. x 8 Reps.
180 lbs. x 6 Reps.
160 lbs. x 8 Reps.
T-Bar Row
2 warms
200 lbs. x 8 Reps.
215 lbs. x 8 Reps.
215 lbs. x 8 Reps.
Dumbbell Deadlifts
2 warms
85 lbs. x 10 Reps.
85 lbs. x 10 Reps.
Seated Close Grip Cable Row
140 lbs. x 12 Reps.
140 lbs. x 12 Reps.
160 lbs. x 10 Reps.
Glute Ham Raise
12
10
10
10
Lying Leg Curl
1 Warm
105 lbs. x 12 Reps.
Steady State Cardio on...
some extra cardio today.
Stationary Bike
Treadmill
StepMill
Duration: 48:35
Calories: 441
Average Heart Rate: 125 bpm (67% MHR)
Maximum Heart Rate: 150 bpm (72% MHR)
Fat Percentage of Calories: 27%
My hamstrings are toast and as I've alluded to in the past few posts, my legs have remained sore for a lot longer than usual. I played basketball last night and my legs had no lift whatsoever.
Good workout today.
Previous Workout:
Duration: 45:00
Calories: 437
Average Heart Rate: 129 bpm (68% MHR)
Maximum Heart Rate: 152 bpm (80% MHR)
Fat Percentage of Calories: 23%
Tonight's Workout...
Duration: 48:30
Calories: 441
Average Heart Rate: 125 bpm (66% MHR)
Maximum Heart Rate: 150 bpm (79% MHR)
Fat Percentage of Calories: 27%
Lat Pulldown-Under
2 Warms
160 lbs. x 8 Reps.
180 lbs. x 6 Reps.
160 lbs. x 8 Reps.
T-Bar Row
2 warms
200 lbs. x 8 Reps.
215 lbs. x 8 Reps.
215 lbs. x 8 Reps.
Dumbbell Deadlifts
2 warms
85 lbs. x 10 Reps.
85 lbs. x 10 Reps.
Seated Close Grip Cable Row
140 lbs. x 12 Reps.
140 lbs. x 12 Reps.
160 lbs. x 10 Reps.
Glute Ham Raise
12
10
10
10
Lying Leg Curl
1 Warm
105 lbs. x 12 Reps.
Steady State Cardio on...
some extra cardio today.
Stationary Bike
Treadmill
StepMill
Duration: 48:35
Calories: 441
Average Heart Rate: 125 bpm (67% MHR)
Maximum Heart Rate: 150 bpm (72% MHR)
Fat Percentage of Calories: 27%
Thursday, May 19, 2011
B-2-Chest and Biceps (4)
Yesterday's chest and biceps workout was an improvement over last weeks' workout. I didn't feel at a loss for energy and strength.
The poundages with each exercise remained the same for the most part with a few working sets where I was able to push through sticking points and get in a few more reps. The incline dumbbell curl, incline dumbbell press, and the slight incline barbell press.
Previous Workout:
Duration: 55:21
Calories: 482
Average Heart Rate: 123 bpm (65% MHR)
Maximum Heart Rate: 145 bpm (77% MHR)
Fat Percentage of Calories: 30%
Today's Workout...
Duration: 50:07
Calories: 462
Average Heart Rate: 126 bpm (67% MHR)
Maximum Heart Rate: 147 bpm (78% MHR)
Fat Percentage of Calories: 27%
Slight Incline Barbell Press
2 warms
185 lbs. x 8 reps
185 lbs. x 8 reps
185 lbs. x 6 reps
185 lbs. x 5 reps_REST/Pause_2 Reps._DROP_135 lbs. x 6 reps_DROP_95 lbs. x 10 reps
Incline DB Press
2 Warms
70 lbs. x 8 reps
65 lbs. x 8 reps_REST/Pause_2 Reps._DROP_55 lbs. x 4 reps.
Flat DB Flye
40 lbs. x 12 reps.
40 lbs. x 12 reps.
40 lbs. x 12 reps.
Incline Dumbbell Curl
2 warms
40 lbs. x 6 Reps
40 lbs. x 6 Reps
40 lbs. x 2 Reps_DROP_30 lbs. x 3 Reps._DROP_20 lbs. x 4 reps.
Cable Curl
1 warm
80 lbs. x 10 Reps.
80 lbs. x 10 Reps.
90 lbs. x 10 Reps.
1 Arm Preacher Curl
1 Warm
30 lbs. x 10 Reps._DROP_15 lbs. x 12 Reps.
Steady State Cardio on...
StepMill
Treadmill
Duration: 30:05
Calories: 375
Average Heart Rate: 145 bpm (77% MHR)
Maximum Heart Rate: 168 bpm (89% MHR)
Fat Percentage of Calories: 14%
The poundages with each exercise remained the same for the most part with a few working sets where I was able to push through sticking points and get in a few more reps. The incline dumbbell curl, incline dumbbell press, and the slight incline barbell press.
Previous Workout:
Duration: 55:21
Calories: 482
Average Heart Rate: 123 bpm (65% MHR)
Maximum Heart Rate: 145 bpm (77% MHR)
Fat Percentage of Calories: 30%
Today's Workout...
Duration: 50:07
Calories: 462
Average Heart Rate: 126 bpm (67% MHR)
Maximum Heart Rate: 147 bpm (78% MHR)
Fat Percentage of Calories: 27%
Slight Incline Barbell Press
2 warms
185 lbs. x 8 reps
185 lbs. x 8 reps
185 lbs. x 6 reps
185 lbs. x 5 reps_REST/Pause_2 Reps._DROP_135 lbs. x 6 reps_DROP_95 lbs. x 10 reps
Incline DB Press
2 Warms
70 lbs. x 8 reps
65 lbs. x 8 reps_REST/Pause_2 Reps._DROP_55 lbs. x 4 reps.
Flat DB Flye
40 lbs. x 12 reps.
40 lbs. x 12 reps.
40 lbs. x 12 reps.
Incline Dumbbell Curl
2 warms
40 lbs. x 6 Reps
40 lbs. x 6 Reps
40 lbs. x 2 Reps_DROP_30 lbs. x 3 Reps._DROP_20 lbs. x 4 reps.
Cable Curl
1 warm
80 lbs. x 10 Reps.
80 lbs. x 10 Reps.
90 lbs. x 10 Reps.
1 Arm Preacher Curl
1 Warm
30 lbs. x 10 Reps._DROP_15 lbs. x 12 Reps.
Steady State Cardio on...
StepMill
Treadmill
Duration: 30:05
Calories: 375
Average Heart Rate: 145 bpm (77% MHR)
Maximum Heart Rate: 168 bpm (89% MHR)
Fat Percentage of Calories: 14%
Wednesday, May 18, 2011
B-1-Quads and Calves (4)
My legs have remained somewhat sore (doms) for longer than I have anticipated...ever even...which is a testament to the particular workout and glute ham raises on back and hams day. I feel my hamstrings moreso than anything right now.
Good workout today. Kept up with the pace as last weeks' workout and the energy/intensity.
Previous Workout:
Duration: 48:12
Calories: 482
Average Heart Rate: 121 bpm (64% MHR)
Maximum Heart Rate: 142 bpm (75% MHR)
Fat Percentage of Calories: 29%
Today's Workout...
Duration: 48:59
Calories: 471
Average Heart Rate: 128 bpm (68% MHR)
Maximum Heart Rate: 153 bpm (81% MHR)
Fat Percentage of Calories: 25%
Squats
3 warms
245 lbs. x 8 reps.
275 lbs. x 8 reps.
315 lbs. x 6 reps.
315 lbs. x 8 reps.
Hack Squat
2 warms
230 lbs. x 10 reps.
230 lbs. x 10 reps.
Sissy Squat
20 reps.
20 reps.
20 reps.
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
StepMill
Treadmill
Duration: 31:22
Calories: 309
Average Heart Rate: 129 bpm (68% MHR)
Maximum Heart Rate: 146 bpm (77% MHR)
Fat Percentage of Calories: 25%
Good workout today. Kept up with the pace as last weeks' workout and the energy/intensity.
Previous Workout:
Duration: 48:12
Calories: 482
Average Heart Rate: 121 bpm (64% MHR)
Maximum Heart Rate: 142 bpm (75% MHR)
Fat Percentage of Calories: 29%
Today's Workout...
Duration: 48:59
Calories: 471
Average Heart Rate: 128 bpm (68% MHR)
Maximum Heart Rate: 153 bpm (81% MHR)
Fat Percentage of Calories: 25%
Squats
3 warms
245 lbs. x 8 reps.
275 lbs. x 8 reps.
315 lbs. x 6 reps.
315 lbs. x 8 reps.
Hack Squat
2 warms
230 lbs. x 10 reps.
230 lbs. x 10 reps.
Sissy Squat
20 reps.
20 reps.
20 reps.
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
StepMill
Treadmill
Duration: 31:22
Calories: 309
Average Heart Rate: 129 bpm (68% MHR)
Maximum Heart Rate: 146 bpm (77% MHR)
Fat Percentage of Calories: 25%
Tuesday, May 17, 2011
Interval Cardio
Better interval sesh this week. Last week I felt like I was running on empty and couldn't push myself as hard as I did today.
Tonight...
Duration: 30:44
Calories: 410
Average Heart Rate: 151 bpm (80% MHR)
Maximum Heart Rate: 173 bpm (92% MHR)
Fat Percentage of Calories: 12%
Previous...
Duration: 30:31
Calories: 371
Average Heart Rate: 143 bpm (76% MHR)
Maximum Heart Rate: 168 bpm (89% MHR)
Fat Percentage of Calories: 16%
Tonight...
Duration: 30:44
Calories: 410
Average Heart Rate: 151 bpm (80% MHR)
Maximum Heart Rate: 173 bpm (92% MHR)
Fat Percentage of Calories: 12%
Previous...
Duration: 30:31
Calories: 371
Average Heart Rate: 143 bpm (76% MHR)
Maximum Heart Rate: 168 bpm (89% MHR)
Fat Percentage of Calories: 16%
Monday, May 16, 2011
B-4-Delts and Triceps (3)
Very good workout today with the exception of the dips. While not painful, my rear delt has been bothering me and it's hindered my pushing off on say, a chest press with my right arm with as much force as I'd like and with the dips, it's prevented me from pumping out as much as I feel I can complete. In any case, I hope it comes to pass.
Went heavier with the shrugs and the high incline presses.
and my hams are still feeling the glute ham raises from sunday. love it!
Previous Workout...
Duration: 41:40
Calories: 313
Average Heart Rate: 116 bpm (61% MHR)
Maximum Heart Rate: 143 bpm (76% MHR)
Fat Percentage of Calories: 35%
Today's Workout...
Duration: 41:22
Calories: 266
Average Heart Rate: 111 bpm (59% MHR)
Maximum Heart Rate: 144 bpm (76% MHR)
Fat Percentage of Calories: 38%
Side Lateral Raise
2 Warms
40 lbs. x 8 Reps.
40 lbs. x 8 Reps.
40 lbs. x 8 Reps._DROP_30 lbs. x 8 Reps.
Barbell Shrug
2 warm
225 lbs. x 10 Reps.
225 lbs. x 10 Reps.
245 lbs. x 10 Reps.
High Incline Dumbbell Press
1 warm
70 lbs. x 10 Reps.
70 lbs. x 10 Reps.
75 lbs. x 8 Reps._DROP_65 lbs. x 2 Reps.
Dips
10 Reps.
10 Reps.
10 Reps.
10 Reps.
Rope Pressdown
1 Warm
40 lbs. x 12 Reps.
40 lbs. x 10 Reps.
40 lbs. x 10 Reps._DROP_30 lbs. x 5 Reps._DROP_20 lbs. x 3 Reps.
Reverse Pressdown
1 Warm
40 lbs. x 12 Reps._DROP_30 lbs. x 10 Reps.
Steady State Cardio on...
Treadmill
Duration: 30:39
Calories: 362
Average Heart Rate: 142 bpm (75% MHR)
Maximum Heart Rate: 162 bpm (86% MHR)
Fat Percentage of Calories: 18%
Went heavier with the shrugs and the high incline presses.
and my hams are still feeling the glute ham raises from sunday. love it!
Previous Workout...
Duration: 41:40
Calories: 313
Average Heart Rate: 116 bpm (61% MHR)
Maximum Heart Rate: 143 bpm (76% MHR)
Fat Percentage of Calories: 35%
Today's Workout...
Duration: 41:22
Calories: 266
Average Heart Rate: 111 bpm (59% MHR)
Maximum Heart Rate: 144 bpm (76% MHR)
Fat Percentage of Calories: 38%
Side Lateral Raise
2 Warms
40 lbs. x 8 Reps.
40 lbs. x 8 Reps.
40 lbs. x 8 Reps._DROP_30 lbs. x 8 Reps.
Barbell Shrug
2 warm
225 lbs. x 10 Reps.
225 lbs. x 10 Reps.
245 lbs. x 10 Reps.
High Incline Dumbbell Press
1 warm
70 lbs. x 10 Reps.
70 lbs. x 10 Reps.
75 lbs. x 8 Reps._DROP_65 lbs. x 2 Reps.
Dips
10 Reps.
10 Reps.
10 Reps.
10 Reps.
Rope Pressdown
1 Warm
40 lbs. x 12 Reps.
40 lbs. x 10 Reps.
40 lbs. x 10 Reps._DROP_30 lbs. x 5 Reps._DROP_20 lbs. x 3 Reps.
Reverse Pressdown
1 Warm
40 lbs. x 12 Reps._DROP_30 lbs. x 10 Reps.
Steady State Cardio on...
Treadmill
Duration: 30:39
Calories: 362
Average Heart Rate: 142 bpm (75% MHR)
Maximum Heart Rate: 162 bpm (86% MHR)
Fat Percentage of Calories: 18%
Sunday, May 15, 2011
B-3-Back and Hamstrings (3)
Excellent workout yesterday. It was a quiet Sunday afternoon at my gym so I was able to complete the workout in 45 minutes flat including time spent stripping bars, putting back weights, and moving benches. (As I should...) I always enjoy getting through a workout without distractions and without having to wait to use machines, benches, and racks just to name a few and I was glad to do just that yesterday.
I am getting better at performing the glute ham raise and the next progression-eventually-is to do it without assistance but boy do I feel it.
Previous Workout:
Duration: 53:48
Calories: 332
Average Heart Rate: 117 bpm (62% MHR)
Maximum Heart Rate: 215 bpm (114% MHR) - glitch
Fat Percentage of Calories: 32%
Tonight's Workout...
Duration: 45:00
Calories: 437
Average Heart Rate: 129 bpm (68% MHR)
Maximum Heart Rate: 152 bpm (80% MHR)
Fat Percentage of Calories: 23%
Lat Pulldown-Under
2 Warms
160 lbs. x 8 Reps.
160 lbs. x 8 Reps.
160 lbs. x 8 Reps.
T-Bar Row
2 warms
200 lbs. x 8 Reps.
215 lbs. x 8 Reps.
215 lbs. x 8 Reps.
Dumbbell Deadlifts
2 warms
80 lbs. x 10 Reps.
85 lbs. x 10 Reps.
Seated Close Grip Cable Row
120 lbs. x 12 Reps.
140 lbs. x 12 Reps.
140 lbs. x 12 Reps.
Glute Ham Raise
13
12
10
9
Standing Leg Curl
1 Warm
40 lbs. x 12 Reps.
Steady State Cardio on...
Treadmill
Duration: 33:28
Calories: 324
Average Heart Rate: 126 bpm (67% MHR)
Maximum Heart Rate: 145 bpm (77% MHR)
Fat Percentage of Calories: 26%
I am getting better at performing the glute ham raise and the next progression-eventually-is to do it without assistance but boy do I feel it.
Previous Workout:
Duration: 53:48
Calories: 332
Average Heart Rate: 117 bpm (62% MHR)
Maximum Heart Rate: 215 bpm (114% MHR) - glitch
Fat Percentage of Calories: 32%
Tonight's Workout...
Duration: 45:00
Calories: 437
Average Heart Rate: 129 bpm (68% MHR)
Maximum Heart Rate: 152 bpm (80% MHR)
Fat Percentage of Calories: 23%
Lat Pulldown-Under
2 Warms
160 lbs. x 8 Reps.
160 lbs. x 8 Reps.
160 lbs. x 8 Reps.
T-Bar Row
2 warms
200 lbs. x 8 Reps.
215 lbs. x 8 Reps.
215 lbs. x 8 Reps.
Dumbbell Deadlifts
2 warms
80 lbs. x 10 Reps.
85 lbs. x 10 Reps.
Seated Close Grip Cable Row
120 lbs. x 12 Reps.
140 lbs. x 12 Reps.
140 lbs. x 12 Reps.
Glute Ham Raise
13
12
10
9
Standing Leg Curl
1 Warm
40 lbs. x 12 Reps.
Steady State Cardio on...
Treadmill
Duration: 33:28
Calories: 324
Average Heart Rate: 126 bpm (67% MHR)
Maximum Heart Rate: 145 bpm (77% MHR)
Fat Percentage of Calories: 26%
Friday, May 13, 2011
B-2-Chest and Biceps (3)
(Friday's workout) I felt a dip in strength from the beginning onward and made adjustments accordingly. I'm guessing it's because I didn't consume as much carbs as I normally would leading up to a workout.
I led off with a heavier weight to start slight incline barbell presses and by my second set, I knew my strength wasn't quite there. So, I threw in some rest/pause and drop sets and went lighter in weight for the rest of the exercises in this workout.
Previous Workout:
Duration: 53:47
Calories: 405
Average Heart Rate: 115 bpm (61% MHR)
Maximum Heart Rate: 139 bpm (73% MHR)
Fat Percentage of Calories: 36%
Today's Workout...
Duration: 55:21
Calories: 482
Average Heart Rate: 123 bpm (65% MHR)
Maximum Heart Rate: 145 bpm (77% MHR)
Fat Percentage of Calories: 30%
Slight Incline Barbell Press
2 warms
185 lbs. x 8 reps
185 lbs. x 8 reps
185 lbs. x 5 reps_REST/Pause_2 Reps.
185 lbs. x 4 reps_REST/Pause_2 Reps._DROP_135 lbs. x 5 reps.
Incline DB Press
2 Warms
65 lbs. x 10 reps
65 lbs. x 8 reps_REST/Pause_3 Reps._DROP_45 lbs. x 5 reps.
Flat DB Flye
35 lbs. x 12 reps.
40 lbs. x 12 reps.
35 lbs. x 12 reps.
Incline Dumbbell Curl
2 warms
35 lbs. x 6 Reps
40 lbs. x 6 Reps
35 lbs. x 6 Reps_DROP_25 lbs. x 6 Reps.
Cable Curl
1 warm
90 lbs. x 10 Reps.
80 lbs. x 10 Reps.
80 lbs. x 10 Reps._DROP_60 lbs. x 6 Reps.
1 Arm Preacher Curl
1 Warm
30 lbs. x 12 Reps._DROP_15 lbs. x 10 Reps.
Steady State Cardio on...
Treadmill
Duration: 30:44
Calories: 360
Average Heart Rate: 141 bpm (75% MHR)
Maximum Heart Rate: 164 bpm (87% MHR)
Fat Percentage of Calories: 16%
I led off with a heavier weight to start slight incline barbell presses and by my second set, I knew my strength wasn't quite there. So, I threw in some rest/pause and drop sets and went lighter in weight for the rest of the exercises in this workout.
Previous Workout:
Duration: 53:47
Calories: 405
Average Heart Rate: 115 bpm (61% MHR)
Maximum Heart Rate: 139 bpm (73% MHR)
Fat Percentage of Calories: 36%
Today's Workout...
Duration: 55:21
Calories: 482
Average Heart Rate: 123 bpm (65% MHR)
Maximum Heart Rate: 145 bpm (77% MHR)
Fat Percentage of Calories: 30%
Slight Incline Barbell Press
2 warms
185 lbs. x 8 reps
185 lbs. x 8 reps
185 lbs. x 5 reps_REST/Pause_2 Reps.
185 lbs. x 4 reps_REST/Pause_2 Reps._DROP_135 lbs. x 5 reps.
Incline DB Press
2 Warms
65 lbs. x 10 reps
65 lbs. x 8 reps_REST/Pause_3 Reps._DROP_45 lbs. x 5 reps.
Flat DB Flye
35 lbs. x 12 reps.
40 lbs. x 12 reps.
35 lbs. x 12 reps.
Incline Dumbbell Curl
2 warms
35 lbs. x 6 Reps
40 lbs. x 6 Reps
35 lbs. x 6 Reps_DROP_25 lbs. x 6 Reps.
Cable Curl
1 warm
90 lbs. x 10 Reps.
80 lbs. x 10 Reps.
80 lbs. x 10 Reps._DROP_60 lbs. x 6 Reps.
1 Arm Preacher Curl
1 Warm
30 lbs. x 12 Reps._DROP_15 lbs. x 10 Reps.
Steady State Cardio on...
Treadmill
Duration: 30:44
Calories: 360
Average Heart Rate: 141 bpm (75% MHR)
Maximum Heart Rate: 164 bpm (87% MHR)
Fat Percentage of Calories: 16%
Thursday, May 12, 2011
B-1-Quads and Calves (3)
I came away from this workout not feeling as winded during and after training. I had more overall energy and had very good focus. (of course, this all comes on a day where I consumed some All-Out pre-workout also)
I finished this workout in less time and was no less intense.
Previous Workout:
Duration: 52:39
Calories: 537
Average Heart Rate: 120 bpm (63% MHR)
Maximum Heart Rate: 150 bpm (79% MHR)
Fat Percentage of Calories: 31%
Today's Workout...
Duration: 48:12
Calories: 482
Average Heart Rate: 121 bpm (64% MHR)
Maximum Heart Rate: 142 bpm (75% MHR)
Fat Percentage of Calories: 29%
Squats
3 warms
245 lbs. x 8 reps.
275 lbs. x 8 reps.
315 lbs. x 6 reps.
315 lbs. x 6 reps.
Hack Squat
2 warms
230 lbs. x 10 reps.
280 lbs. x 10 reps.
Sissy Squat
20 reps.
20 reps.
20 reps.
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
PreCor
StepMill
Duration: 30:31
Calories: 278
Average Heart Rate: 125 bpm (66% MHR)
Maximum Heart Rate: 136 bpm (72% MHR)
Fat Percentage of Calories: 28%
I finished this workout in less time and was no less intense.
Previous Workout:
Duration: 52:39
Calories: 537
Average Heart Rate: 120 bpm (63% MHR)
Maximum Heart Rate: 150 bpm (79% MHR)
Fat Percentage of Calories: 31%
Today's Workout...
Duration: 48:12
Calories: 482
Average Heart Rate: 121 bpm (64% MHR)
Maximum Heart Rate: 142 bpm (75% MHR)
Fat Percentage of Calories: 29%
Squats
3 warms
245 lbs. x 8 reps.
275 lbs. x 8 reps.
315 lbs. x 6 reps.
315 lbs. x 6 reps.
Hack Squat
2 warms
230 lbs. x 10 reps.
280 lbs. x 10 reps.
Sissy Squat
20 reps.
20 reps.
20 reps.
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
PreCor
StepMill
Duration: 30:31
Calories: 278
Average Heart Rate: 125 bpm (66% MHR)
Maximum Heart Rate: 136 bpm (72% MHR)
Fat Percentage of Calories: 28%
Wednesday, May 11, 2011
Interval Cardio
Another missing blog I had to republish.
Tonight...
Duration: 30:31
Calories: 371
Average Heart Rate: 143 bpm (76% MHR)
Maximum Heart Rate: 168 bpm (89% MHR)
Fat Percentage of Calories: 16%
Previous...
Duration: 30:16
Calories: 398
Average Heart Rate: 150 bpm (79% MHR)
Maximum Heart Rate: 181 bpm (95% MHR)
Fat Percentage of Calories: 12%
Tonight...
Duration: 30:31
Calories: 371
Average Heart Rate: 143 bpm (76% MHR)
Maximum Heart Rate: 168 bpm (89% MHR)
Fat Percentage of Calories: 16%
Previous...
Duration: 30:16
Calories: 398
Average Heart Rate: 150 bpm (79% MHR)
Maximum Heart Rate: 181 bpm (95% MHR)
Fat Percentage of Calories: 12%
Tuesday, May 10, 2011
B-4-Delts and Triceps (2)
Had to re-post this blog. All the blogs i published from last night disappeared all of a sudden.
Previous Workout...
Duration: 41:04
Calories: 319
Average Heart Rate: 116 bpm (61% MHR)
Maximum Heart Rate: 141 bpm (74% MHR)
Fat Percentage of Calories: 35%
Today's Workout...
Duration: 41:40
Calories: 313
Average Heart Rate: 116 bpm (61% MHR)
Maximum Heart Rate: 143 bpm (76% MHR)
Fat Percentage of Calories: 35%
Side Lateral Raise
2 Warms
40 lbs. x 8 Reps.
40 lbs. x 8 Reps.
35 lbs. x 8 Reps._DROP_20 lbs. x 6 Reps.
Barbell Shrug
2 warm
225 lbs. x 10 Reps.
225 lbs. x 10 Reps.
225 lbs. x 10 Reps.
High Incline Dumbbell Press
1 warm
70 lbs. x 10 Reps.
70 lbs. x 10 Reps.
70 lbs. x 8 Reps._DROP_35 lbs. x 5 Reps.
Dips
12 Reps.
10 Reps.
10 Reps.
10 Reps.
Rope Pressdown
1 Warm
40 lbs. x 12 Reps.
40 lbs. x 10 Reps.
30 lbs. x 10 Reps.
Reverse Pressdown
1 Warm
40 lbs. x 12 Reps._DROP_30 lbs. x 8 Reps.
Steady State Cardio on...
Treadmill
Duration: 30:34
Calories: 346
Average Heart Rate: 138 bpm (73% MHR)
Maximum Heart Rate: 158 bpm (84% MHR)
Fat Percentage of Calories: 18%
Previous Workout...
Duration: 41:04
Calories: 319
Average Heart Rate: 116 bpm (61% MHR)
Maximum Heart Rate: 141 bpm (74% MHR)
Fat Percentage of Calories: 35%
Today's Workout...
Duration: 41:40
Calories: 313
Average Heart Rate: 116 bpm (61% MHR)
Maximum Heart Rate: 143 bpm (76% MHR)
Fat Percentage of Calories: 35%
Side Lateral Raise
2 Warms
40 lbs. x 8 Reps.
40 lbs. x 8 Reps.
35 lbs. x 8 Reps._DROP_20 lbs. x 6 Reps.
Barbell Shrug
2 warm
225 lbs. x 10 Reps.
225 lbs. x 10 Reps.
225 lbs. x 10 Reps.
High Incline Dumbbell Press
1 warm
70 lbs. x 10 Reps.
70 lbs. x 10 Reps.
70 lbs. x 8 Reps._DROP_35 lbs. x 5 Reps.
Dips
12 Reps.
10 Reps.
10 Reps.
10 Reps.
Rope Pressdown
1 Warm
40 lbs. x 12 Reps.
40 lbs. x 10 Reps.
30 lbs. x 10 Reps.
Reverse Pressdown
1 Warm
40 lbs. x 12 Reps._DROP_30 lbs. x 8 Reps.
Steady State Cardio on...
Treadmill
Duration: 30:34
Calories: 346
Average Heart Rate: 138 bpm (73% MHR)
Maximum Heart Rate: 158 bpm (84% MHR)
Fat Percentage of Calories: 18%
Monday, May 9, 2011
B-3-Back & Hamstrings (2)
Overall good workout and I finally managed to do the glute ham raise as per your video instruction. To get over my fear of falling flat on my face, I just brought a flat bench to the lat pulldown machine. I discovered immediately that i would need the lat pull bar for assistance. I have never felt my hams and glutes get worked like they did when doing the glute ham raise. I most definitely felt it!
Previous Workout:
Duration: 46:53
Calories: 335
Average Heart Rate: 114 bpm (60% MHR)
Maximum Heart Rate: 146 bpm (77% MHR)
Fat Percentage of Calories: 35%
Tonight's Workout...
Duration: 53:48
Calories: 332
Average Heart Rate: 117 bpm (62% MHR)
Maximum Heart Rate: 215 bpm (114% MHR) - glitch
Fat Percentage of Calories: 32%
Lat Pulldown-Under
2 Warms
160 lbs. x 8 Reps.
160 lbs. x 8 Reps.
160 lbs. x 8 Reps.
T-Bar Row
2 warms
200 lbs. x 8 Reps.
215 lbs. x 8 Reps.
215 lbs. x 8 Reps.
Dumbbell Deadlifts
2 warms
80 lbs. x 10 Reps.
80 lbs. x 10 Reps.
Seated Close Grip Cable Row
120 lbs. x 12 Reps.
120 lbs. x 12 Reps.
120 lbs. x 12 Reps.
Glute Ham Raise
12
8
8
8
Standing Leg Curl
40 lbs. x 12 Reps.
Steady State Cardio on...
Treadmill
Duration: 30:28
Calories: 293
Average Heart Rate: 141 bpm (75% MHR)
Maximum Heart Rate: 205 bpm (108% MHR)
Fat Percentage of Calories: 17%
Previous Workout:
Duration: 46:53
Calories: 335
Average Heart Rate: 114 bpm (60% MHR)
Maximum Heart Rate: 146 bpm (77% MHR)
Fat Percentage of Calories: 35%
Tonight's Workout...
Duration: 53:48
Calories: 332
Average Heart Rate: 117 bpm (62% MHR)
Maximum Heart Rate: 215 bpm (114% MHR) - glitch
Fat Percentage of Calories: 32%
Lat Pulldown-Under
2 Warms
160 lbs. x 8 Reps.
160 lbs. x 8 Reps.
160 lbs. x 8 Reps.
T-Bar Row
2 warms
200 lbs. x 8 Reps.
215 lbs. x 8 Reps.
215 lbs. x 8 Reps.
Dumbbell Deadlifts
2 warms
80 lbs. x 10 Reps.
80 lbs. x 10 Reps.
Seated Close Grip Cable Row
120 lbs. x 12 Reps.
120 lbs. x 12 Reps.
120 lbs. x 12 Reps.
Glute Ham Raise
12
8
8
8
Standing Leg Curl
40 lbs. x 12 Reps.
Steady State Cardio on...
Treadmill
Duration: 30:28
Calories: 293
Average Heart Rate: 141 bpm (75% MHR)
Maximum Heart Rate: 205 bpm (108% MHR)
Fat Percentage of Calories: 17%
Friday, May 6, 2011
B-2-Chest and Biceps (2)
Great workout and got in extra single reps in some working sets. Threw in a couple of drops for more volume.
Felt good.
Tomorrow (today) and Mothers' day will be for complete rest. I think my legs especially needs it.
Previous 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%
Today's Workout...
Duration: 53:47
Calories: 405
Average Heart Rate: 115 bpm (61% MHR)
Maximum Heart Rate: 139 bpm (73% MHR)
Fat Percentage of Calories: 36%
Slight Incline Barbell Press
2 warms
155 lbs. x 10 reps
185 lbs. x 8 reps
185 lbs. x 8 reps
195 lbs. x 6 reps_DROP_135 lbs. x 6 reps_DROP_95 lbs. x 8 reps.
Incline DB Press
2 Warms
70 lbs. x 10 reps
70 lbs. x 8 reps
Flat DB Flye
40 lbs. x 12 reps.
40 lbs. x 12 reps.
40 lbs. x 12 reps.
Incline Dumbbell Curl
2 warms
35 lbs. x 6 Reps
40 lbs. x 6 Reps
40 lbs. x 5 Reps_DROP_30 lbs. x 3 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
30 lbs. x 12 Reps._DROP_25 lbs. x 7 Reps.
Steady State Cardio on...
Treadmill
Duration: 30:35
Calories: 350
Average Heart Rate: 138 bpm (73% MHR)
Maximum Heart Rate: 155 bpm (82% MHR)
Fat Percentage of Calories: 18%
Felt good.
Tomorrow (today) and Mothers' day will be for complete rest. I think my legs especially needs it.
Previous 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%
Today's Workout...
Duration: 53:47
Calories: 405
Average Heart Rate: 115 bpm (61% MHR)
Maximum Heart Rate: 139 bpm (73% MHR)
Fat Percentage of Calories: 36%
Slight Incline Barbell Press
2 warms
155 lbs. x 10 reps
185 lbs. x 8 reps
185 lbs. x 8 reps
195 lbs. x 6 reps_DROP_135 lbs. x 6 reps_DROP_95 lbs. x 8 reps.
Incline DB Press
2 Warms
70 lbs. x 10 reps
70 lbs. x 8 reps
Flat DB Flye
40 lbs. x 12 reps.
40 lbs. x 12 reps.
40 lbs. x 12 reps.
Incline Dumbbell Curl
2 warms
35 lbs. x 6 Reps
40 lbs. x 6 Reps
40 lbs. x 5 Reps_DROP_30 lbs. x 3 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
30 lbs. x 12 Reps._DROP_25 lbs. x 7 Reps.
Steady State Cardio on...
Treadmill
Duration: 30:35
Calories: 350
Average Heart Rate: 138 bpm (73% MHR)
Maximum Heart Rate: 155 bpm (82% MHR)
Fat Percentage of Calories: 18%
Thursday, May 5, 2011
B-1-Quads and Calves (2)
I've felt more DOMS than usual after these quad workouts which i love. and I'm feeling soreness in a part of my quad that I never felt much of before. at least not more pronounced than right above my knee. love it!
Previous 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%
Today's Workout...
Duration: 52:39
Calories: 537
Average Heart Rate: 120 bpm (63% MHR)
Maximum Heart Rate: 150 bpm (79% MHR)
Fat Percentage of Calories: 31%
Squats
3 warms
245 lbs. x 8 reps.
275 lbs. x 8 reps.
315 lbs. x 6 reps.
315 lbs. x 6 reps.
Hack Squat
2 warms
230 lbs. x 10 reps.
230 lbs. x 10 reps.
Sissy Squat
20 reps.
20 reps.
20 reps.
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 15 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
Duration: 31:17
Calories: 285
Average Heart Rate: 124 bpm (65% MHR)
Maximum Heart Rate: 135 bpm (71% MHR)
Fat Percentage of Calories: 30%
Previous 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%
Today's Workout...
Duration: 52:39
Calories: 537
Average Heart Rate: 120 bpm (63% MHR)
Maximum Heart Rate: 150 bpm (79% MHR)
Fat Percentage of Calories: 31%
Squats
3 warms
245 lbs. x 8 reps.
275 lbs. x 8 reps.
315 lbs. x 6 reps.
315 lbs. x 6 reps.
Hack Squat
2 warms
230 lbs. x 10 reps.
230 lbs. x 10 reps.
Sissy Squat
20 reps.
20 reps.
20 reps.
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 15 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
Duration: 31:17
Calories: 285
Average Heart Rate: 124 bpm (65% MHR)
Maximum Heart Rate: 135 bpm (71% MHR)
Fat Percentage of Calories: 30%
Wednesday, May 4, 2011
Interval Cardio
Great interval sesh today!
Tonight...
Duration: 30:16
Calories: 398
Average Heart Rate: 150 bpm (79% MHR)
Maximum Heart Rate: 181 bpm (95% MHR)
Fat Percentage of Calories: 12%
Previous...
Duration: 31:00
Calories: 403
Average Heart Rate: 147 bpm (77% MHR)
Maximum Heart Rate: 172 bpm (91% MHR)
Fat Percentage of Calories: 12%
Tonight...
Duration: 30:16
Calories: 398
Average Heart Rate: 150 bpm (79% MHR)
Maximum Heart Rate: 181 bpm (95% MHR)
Fat Percentage of Calories: 12%
Previous...
Duration: 31:00
Calories: 403
Average Heart Rate: 147 bpm (77% MHR)
Maximum Heart Rate: 172 bpm (91% MHR)
Fat Percentage of Calories: 12%
Tuesday, May 3, 2011
B-4-Delts and Triceps (1)
and now, i'm all caught up. birthday weekend is coming up. must. be. strong. haha.
still battling allergies but still a good workout overall.
Previous 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%
Today's Workout...
Duration: 41:04
Calories: 319
Average Heart Rate: 116 bpm (61% MHR)
Maximum Heart Rate: 141 bpm (74% MHR)
Fat Percentage of Calories: 35%
Side Lateral Raise
2 Warms
35 lbs. x 8 Reps.
45 lbs. x 8 Reps.
40 lbs. x 8 Reps.
Barbell Shrug
2 warm
185 lbs. x 10 Reps.
225 lbs. x 10 Reps.
225 lbs. x 10 Reps.
High Incline Dumbbell Press
1 warm
60 lbs. x 10 Reps.
70 lbs. x 10 Reps.
75 lbs. x 9 Reps.
Dips
12 Reps.
12 Reps.
12 Reps.
12 Reps.
Rope Pressdown
1 Warm
40 lbs. x 12 Reps.
40 lbs. x 10 Reps.
40 lbs. x 10 Reps.
Reverse Pressdown
1 Warm
50 lbs. x 10 Reps._DROP_40 lbs. x 4 Reps._DROP_30 lbs. x 6 Reps.
Steady State Cardio on...
Treadmill
Duration: 30:06
Calories: 303
Average Heart Rate: 136 bpm (73% MHR)
Maximum Heart Rate: 159 bpm (81% MHR)
Fat Percentage of Calories: 20%
still battling allergies but still a good workout overall.
Previous 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%
Today's Workout...
Duration: 41:04
Calories: 319
Average Heart Rate: 116 bpm (61% MHR)
Maximum Heart Rate: 141 bpm (74% MHR)
Fat Percentage of Calories: 35%
Side Lateral Raise
2 Warms
35 lbs. x 8 Reps.
45 lbs. x 8 Reps.
40 lbs. x 8 Reps.
Barbell Shrug
2 warm
185 lbs. x 10 Reps.
225 lbs. x 10 Reps.
225 lbs. x 10 Reps.
High Incline Dumbbell Press
1 warm
60 lbs. x 10 Reps.
70 lbs. x 10 Reps.
75 lbs. x 9 Reps.
Dips
12 Reps.
12 Reps.
12 Reps.
12 Reps.
Rope Pressdown
1 Warm
40 lbs. x 12 Reps.
40 lbs. x 10 Reps.
40 lbs. x 10 Reps.
Reverse Pressdown
1 Warm
50 lbs. x 10 Reps._DROP_40 lbs. x 4 Reps._DROP_30 lbs. x 6 Reps.
Steady State Cardio on...
Treadmill
Duration: 30:06
Calories: 303
Average Heart Rate: 136 bpm (73% MHR)
Maximum Heart Rate: 159 bpm (81% MHR)
Fat Percentage of Calories: 20%
Monday, May 2, 2011
B-3-Back and Hamstrings (1)
I've been battling allergies and I've got this annoying head cold. So, my workouts have been a little less than stellar.
Had difficulty with the glute ham raise of which i provided notes for below.
Previous 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%
Tonight's Workout...
Duration: 46:53
Calories: 335
Average Heart Rate: 114 bpm (60% MHR)
Maximum Heart Rate: 146 bpm (77% MHR)
Fat Percentage of Calories: 35%
Lat Pulldown-Under
2 Warms
160 lbs. x 8 Reps.
180 lbs. x 8 Reps.
160 lbs. x 8 Reps.
T-Bar Row
2 warms
185 lbs. x 8 Reps.
200 lbs. x 8 Reps.
215 lbs. x 8 Reps.
Dumbbell Deadlifts
2 warms
80 lbs. x 10 Reps.
80 lbs. x 10 Reps.
Seated Close Grip Cable Row
120 lbs. x 12 Reps.
140 lbs. x 12 Reps.
140 lbs. x 12 Reps.
Glute Ham Raise
15
15
15
15
Attempting this was an epic fail. Unfortunately, the lat pulldown machines are located in an area where there's lots of foot traffic AND it was peak hours. I was scared I might fall on my face. I did watch your video and I think next time, I'll use a stick. I, instead, went on this lower back extension machine.
Standing Leg Curl
50 lbs. x 12 Reps.
lying leg curl machine was broke at my gym. Sub'd this instead.
Steady State Cardio on...
Treadmill
Duration: 30:25
Calories: 404
Average Heart Rate: 149 bpm (78% MHR)
Maximum Heart Rate: 169 bpm (89% MHR)
Fat Percentage of Calories: 13%
Had difficulty with the glute ham raise of which i provided notes for below.
Previous 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%
Tonight's Workout...
Duration: 46:53
Calories: 335
Average Heart Rate: 114 bpm (60% MHR)
Maximum Heart Rate: 146 bpm (77% MHR)
Fat Percentage of Calories: 35%
Lat Pulldown-Under
2 Warms
160 lbs. x 8 Reps.
180 lbs. x 8 Reps.
160 lbs. x 8 Reps.
T-Bar Row
2 warms
185 lbs. x 8 Reps.
200 lbs. x 8 Reps.
215 lbs. x 8 Reps.
Dumbbell Deadlifts
2 warms
80 lbs. x 10 Reps.
80 lbs. x 10 Reps.
Seated Close Grip Cable Row
120 lbs. x 12 Reps.
140 lbs. x 12 Reps.
140 lbs. x 12 Reps.
Glute Ham Raise
15
15
15
15
Attempting this was an epic fail. Unfortunately, the lat pulldown machines are located in an area where there's lots of foot traffic AND it was peak hours. I was scared I might fall on my face. I did watch your video and I think next time, I'll use a stick. I, instead, went on this lower back extension machine.
Standing Leg Curl
50 lbs. x 12 Reps.
lying leg curl machine was broke at my gym. Sub'd this instead.
Steady State Cardio on...
Treadmill
Duration: 30:25
Calories: 404
Average Heart Rate: 149 bpm (78% MHR)
Maximum Heart Rate: 169 bpm (89% MHR)
Fat Percentage of Calories: 13%
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