A-1-Quads & Calves (3)

The 3rd round begins! And with that, I'm all caught up with my posts.

Only difference in terms of poundages and reps are with the two exercises that bookend the entire workout.

I went lighter with the leg extensions and single calf raises and the changes are reflected below.

Previous Workout:

Duration: 1:12:34
Calories: 642
Average Heart Rate: 122 bpm (65% MHR)
Maximum Heart Rate: 160 bpm (85% MHR)
Fat Percentage of Calories: 28%


Today's Workout...

Duration: 1:01:38
Calories: 542
Average Heart Rate: 122 bpm (65% MHR)
Maximum Heart Rate: 163 bpm (86% MHR)
Fat Percentage of Calories: 28%


Leg Extension
2 warms
200 lbs. x 10 Reps./215 lbs. x 10 Reps.-(-15 lbs.)
200 lbs. x 10 Reps./215 lbs. x 10 Reps.-(-15 lbs.)

Squats
3 warms
245 lbs. x 8 Reps./245 lbs. x 8 reps.-Previous
265 lbs. x 8 Reps./265 lbs. x 8 reps.-Previous
285 lbs. x 8 Reps./285 lbs. x 8 reps.-Previous
315 lbs. x 8 Reps./315 lbs. x 8 reps.-Previous

Bar Lunge
1 warm
125 lbs. x 10 Reps./125 lbs. x 10 reps.-PREVIOUS
125 lbs. x 10 Reps./125 lbs. x 10 reps.-PREVIOUS
135 lbs. x 10 Reps./135 lbs. x 10 reps.-PREVIOUS

Sumo DB Squat
120 lbs. x 12 reps. (No Change)
120 lbs. x 12 reps. (No Change)
120 lbs. x 12 reps. (No Change)

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

Steady State Cardio....

35 Minutes on Stationary Bike, Treadmill, and Stepmill

A-4-Delts and Triceps (2)

Catchup continues with yesterdays workout.

Good workout with no interruptions like last week.

I saw small gains as far as an extra rep or two with certain exercises and a large increase in weight but mostly in part to using a different apparatus and/or machine.

Weights and reps achieved remained the same. The following is where I saw the small gains I spoke of.

I worked up 145 lbs. for my third working set as opposed to my 4th like last week. While I worked up to this weight sooner, I got in one less rep.

I got two extra reps with the seated laterals at the same weight i left off with last week. I also got two extra reps on my last working set with the front raises.

I made the most "gains" with the pressdown and the extension and the single arm pressdown remains the same.

Previous Workout...

Duration: 1:01:32
Calories: 526
Average Heart Rate: 120 bpm (63% MHR)
Maximum Heart Rate: 148 bpm (78% MHR)
Fat Percentage of Calories: 32%

Today's Workout...

Duration: 55:00
Calories: 341
Average Heart Rate: 108 bpm (57% MHR)
Maximum Heart Rate: 141 bpm (75% MHR)
Fat Percentage of Calories: 41%

Seated Barbell Press
2 Warms
135 lbs. x 8 Reps./135 lbs. x 8 Reps.-PREVIOUS
135 lbs. x 8 Reps./135 lbs. x 8 Reps.-PREVIOUS
145 lbs. x 6 Reps./135 lbs. x 8 Reps.-(+ 10 lbs., - 2 Reps.)
145 lbs. x 6 Reps._DROP_95 lbs. x 12 Reps./145 lbs. x 7 Reps..-(- 1 Rep.)

Seated Side Lateral Raises
1 warm
25 lbs. x 10 Reps./25 lbs. x 10 Reps.-PREVIOUS
25 lbs. x 10 Reps./25 lbs. x 10 Reps.-PREVIOUS
30 lbs. x 10 Reps._DROP_25 lbs. x 8 Reps._DROP_15 lbs. x 10 Reps./30 lbs. x 8 Reps.-(+ 2 Reps.)

Front Raise
1 warm
15 lbs. x 12 Reps./15 lbs. x 12 Reps.-PREVIOUS
20 lbs. x 12 Reps./20 lbs. x 12 Reps.-PREVIOUS
25 lbs. x 12 Reps./25 lbs. x 10 Reps.-(+2 Reps)

Tricepe Pressdown-Straight Bar (Used a different Pulley Machine so resistance felt different)
2 Warms
80 lbs. x 10 Reps./70 lbs. x 10 Reps.-(+ 10 lbs.)
100 lbs. x 12 Reps./70 lbs. x 10 Reps.-(+30 lbs., + 2 Reps.)
120 lbs. x 12 Reps./80 lbs. x 10 Reps.-(+40 lbs., + 2 Reps.)

Dumbbell Extension
1 Warm
25 lbs. x 10 Reps./25 lbs. x 10 Reps.-PREVIOUS
25 lbs. x 10 Reps./25 lbs. x 10 Reps.-PREVIOUS
25 lbs. x 12 Reps./30 lbs. x 8 Reps.-(-5 lbs., + 4 Reps.)

1 Arm-Underhand Press
1 Warm
50 lbs. x 12 Reps./50 lbs. x 12 Reps.-PREVIOUS

Steady State Cardio on...

35 Minutes on Bike, Treadmill, and stepmill

Interval Cardio-Round 1

Time for some catchup.

I have been doing intervals twice a week for two weeks and I've discovered immediately just how tough it is. So, I may extend the days between sessions by a day.

Again, I felt like I was running on fumes and it was truly a challenge to complete and the prescribed "cooldown" for the last 10 minutes of the 30 minutes I spend...must be spent, well?....cooling down.

Tonight...

Duration: 30:15
Calories: 357
Average Heart Rate: 144 bpm (76% MHR)
Maximum Heart Rate: 177 bpm (94% MHR)
Fat Percentage of Calories: 17%

Previous Workout...

Duration: 30:02
Calories: 357
Average Heart Rate: 140 bpm (74% MHR)
Maximum Heart Rate: 170 bpm (90% MHR)
Fat Percentage of Calories: 17%

A-3-Back and Hamstrings (2)

I forgot to hit publish last night...again.

Yet another challenging workout. I came away a little annoyed as upon completing the pulldowns all the racks that I could've used for deadlifts were being used by folks that were taking their time!

The poundages and the amount of reps are pretty much the same for the most part save for increasing weight for the straight arm pulldowns and I hit the high end of prescribed rep ranges for my deads for each working set.

Another solid back and hamstrings workout.

Previous Workout:

Duration: 1:10:20
Calories: 566
Average Heart Rate: 117 bpm (62% MHR)
Maximum Heart Rate: 154 bpm (81% MHR)
Fat Percentage of Calories: 33%

Tonight's Workout...

Duration: 56:42
Calories: 460
Average Heart Rate: 119 bpm (63% MHR)
Maximum Heart Rate: 221 bpm (117% MHR)
Fat Percentage of Calories: 32%

Lat Pulldown-Over
2 Warms
180 lbs. x 8 Reps./180 lbs. x 8 Reps.-PREVIOUS
180 lbs. x 8 Reps./180 lbs. x 8 Reps.-PREVIOUS
200 lbs. x 6 Reps./200 lbs. x 6 Reps.-PREVIOUS

Deadlift
2 warms
225 lbs. x 8 Reps./225 lbs. x 8 Reps.-PREVIOUS
245 lbs. x 8 Reps./245 lbs. x 8 Reps.-PREVIOUS
275 lbs. x 8 Reps./275 lbs. x 6 Reps.-(+2 Reps.)
315 lbs. x 8 Reps./315 lbs. x 8 Reps.-PREVIOUS

Bench Row
1 warm
50 lbs. x 10 Reps./50 lbs. x 10 Reps.-PREVIOUS
50 lbs. x 10 Reps./50 lbs. x 10 Reps.-PREVIOUS
50 lbs. x 10 Reps./50 lbs. x 10 Reps.-PREVIOUS

Straight Arm Pulldown
50 lbs. x 12 Reps./50 lbs. x 12 Reps.-PREVIOUS
60 lbs. x 12 Reps./50 lbs. x 12 Reps.-(+10 lbs.)
60 lbs. x 12 Reps./50 lbs. x 12 Reps.-(+10 lbs.)

Seated Leg Curl (Substituted from Standing Leg Curl from PREVIOUS workout)
135 lbs. x 12 Reps./135 lbs. x 12 Reps.-PREVIOUS
155 lbs. x 10 Reps./145 lbs. x 10 Reps.-(+10 lbs.)
155 lbs. x 10 Reps./155 lbs. x 10 Reps.-PREVIOUS

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

Steady State Cardio on...

35 Minutes on Stepmill and Stationary Bike

A-2-Chest and Biceps (2)

I'm officially sucking at these chest workouts. I'm kidding but I fell short of my goals by a rep or two with some exercises. Poundages pretty much remained the same but with the incline press and the flat bench, I fell short by a rep and 2 reps respectively.

Dips, again, overall, has improved and I'm glad to see how much more I'm getting altogether.

With the arm workouts, beyond the barbell curls, I scaled back the weight by 10 lbs. to get a better feel and to get more overall reps today.

Just wanted to switch things up a bit.

Previous Workout:

Duration: 56:28
Calories: 486
Average Heart Rate: 120 bpm (63% MHR)
Maximum Heart Rate: 146 bpm (77% MHR)
Fat Percentage of Calories: 31%

Today's Workout...

Duration: 55:55
Calories: 456
Average Heart Rate: 118 bpm (62% MHR)
Maximum Heart Rate: 145 bpm (77% MHR)
Fat Percentage of Calories: 33%

Incline DB Press
2 warms
80 lbs. x 8 reps/80 lbs. x 8 reps-PREVIOUS
85 lbs. x 8 reps/85 lbs. x 8 reps-PREVIOUS
85 lbs. x 7 reps/85 lbs. x 8 reps-(-1 Rep.)
90 lbs. x 5 reps_DROP_80 lbs. x 3 reps_DROP_70 lbs. x 4 Reps./90 lbs. x 5 reps-PREVIOUS

Flat Barbell Press
2 Warms
185 lbs. x 8 reps/185 lbs. x 10 reps-(-2 Reps.)
185 lbs. x 5 reps_DROP_155 lbs. x 5 reps_DROP_135 lbs. x 6 reps/185 lbs. x 6 reps.-(- 1 rep)

Chest Dips
20/16 (+ 4 Reps)
14/15 (- 1 Rep)
13/14 (- 1 Rep)
12/13 (- 1 Rep)

Barbell Curl
2 warms
95 lbs. x 6 reps/95 lbs. x 6 Reps-PREVIOUS
95 lbs. x 6 reps/95 lbs. x 6 Reps-PREVIOUS
105 lbs. x 5 reps._DROP_95 lbs. x 4 Reps._DROP_45 lbs. x 6 Reps./105 lbs. x 6 Reps.-(- 1 Rep.)

Rope Curl
1 warm
110 lbs. x 10 reps/110 lbs. x 10 Reps.-PREVIOUS
110 lbs. x 10 reps/120 lbs. x 10 Reps.-(-10 lbs.)
110 lbs. x 10 reps/130 lbs. x 10 Reps.-(-20 lbs, +1 rep)

Concentration Curl
1 Warm
35 lbs. x 12 reps/40 lbs. x 12 Reps.-(-5 lbs.,+2 reps)

Steady State Cardio on...

35 minutes on stepmill

Interval Cardio-Round 2

Whoa. I'll have to rethink doing intervals on a treadmill a day after training legs! They were sore and limited me somewhat today.

Two interval sessions will take a little getting used to. I was running on fumes today.

But got through it...

Tonight...

Duration: 30:02
Calories: 357
Average Heart Rate: 140 bpm (74% MHR)
Maximum Heart Rate: 170 bpm (90% MHR)
Fat Percentage of Calories: 17%

Previous Workout...

Duration: 30:00
Calories: 382
Average Heart Rate: 145 bpm (77% MHR)
Maximum Heart Rate: 176 bpm (93% MHR)
Fat Percentage of Calories: 15%

A-1-Quads & Calves (2)

The 2nd round begins!

I felt stronger this time around and I was able to increase weight and/or get more reps with various working sets.

For the leg extension, I was able to work with 215 lbs. for BOTH of my working sets and get the prescribed amount of reps.

With the squat, the weights remained the same except for my third working set where I increased weight by 10 lbs. and to finish the squat portion of this workout, I got in 2 extra reps at 315 lbs.

The poundages and reps the rest of the way remained the same.

Previous Workout:

Duration: 1:12:06
Calories: 598
Average Heart Rate: 119 bpm (63% MHR)
Maximum Heart Rate: 150 bpm (79% MHR)
Fat Percentage of Calories: 32%


Today's Workout...

Duration: 1:12:34
Calories: 642
Average Heart Rate: 122 bpm (65% MHR)
Maximum Heart Rate: 160 bpm (85% MHR)
Fat Percentage of Calories: 28%


Leg Extension
2 warms
215 lbs. x 10 Reps./200 lbs. x 10 Reps.-(+15 lbs.)
215 lbs. x 10 Reps./215 lbs. x 10 Reps.-PREVIOUS

Squats
3 warms
245 lbs. x 8 Reps./245 lbs. x 8 reps.-Previous
265 lbs. x 8 Reps./265 lbs. x 8 reps.-Previous
285 lbs. x 8 Reps./275 lbs. x 8 reps.-(+10 lbs.)
315 lbs. x 8 Reps./315 lbs. x 6 reps.-(+2 Reps.)

Bar Lunge
1 warm
125 lbs. x 10 Reps./125 lbs. x 10 reps.-PREVIOUS
125 lbs. x 10 Reps./125 lbs. x 10 reps.-PREVIOUS
135 lbs. x 10 Reps./135 lbs. x 10 reps.-PREVIOUS

Sumo DB Squat
120 lbs. x 12 reps. (No Change)
120 lbs. x 12 reps. (No Change)
120 lbs. x 12 reps. (No Change)

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

Steady State Cardio....

35 Minutes on Stationary Bike

A-4-Delts and Triceps (1)

Wow. I'm already finished with one round of this cyle already. I saw gains with practically every exercise for the most part-with the exception of the overhead barbell press. Unlike the last time, I didn't progressively add weight. I, instead, held steady for 135 lbs. till the last working set to complete the high end of the prescribed rep range.

I saw gains the rest of the way with the following two shoulder exercises as I progressively added weight with the seated side lateral raises for up to 10 lbs. more than where I was before and with each successive working set. The same can be said of the front raises as I also added weight with each successive set.

To round out the workout with the last three exercises for triceps, I increased weight at the final working set for each of the exercises as the weights I used previously were still challenging enough to start.

Another good one.

Previous Workout...

Duration: 58:34
Calories: 618
Average Heart Rate: 132 bpm (70% MHR)
Maximum Heart Rate: 157 bpm (83% MHR)
Fat Percentage of Calories: 23%

Today's Workout...

Duration: 1:01:32
Calories: 526
Average Heart Rate: 120 bpm (63% MHR)
Maximum Heart Rate: 148 bpm (78% MHR)
Fat Percentage of Calories: 32%

Seated Barbell Press
2 Warms
135 lbs. x 8 Reps./135 lbs. x 8 Reps.-PREVIOUS
135 lbs. x 8 Reps./145 lbs. x 7 Reps.-(-10 lbs, +1 Rep.)
135 lbs. x 8 Reps./155 lbs. x 5 Reps._REST/PAUSE_x 1 Rep.-(-20 lbs, +3 Reps.)
145 lbs. x 7 Reps._DROP_135 lbs. x 4 Reps./135 lbs. x 7 Reps._DROPSET_95 lbs. x 8 Reps.-(+10 lbs.)

Seated Side Lateral Raises
1 warm
25 lbs. x 10 Reps./20 lbs. x 10 Reps.-(+5 lbs.)
25 lbs. x 10 Reps./20 lbs. x 10 Reps.-(+5 lbs.)
30 lbs. x 8 Reps./20 lbs. x 10 Reps.-(+10 lbs., - 2 Reps.)

Front Raise
1 warm
15 lbs. x 12 Reps./15 lbs. x 12 Reps.-PREVIOUS
20 lbs. x 12 Reps./15 lbs. x 12 Reps.-(+5 lbs.)
25 lbs. x 10 Reps./15 lbs. x 12 Reps.-(+10 lbs.)

Tricepe Pressdown-Straight Bar
2 Warms
70 lbs. x 10 Reps./70 lbs. x 10 Reps.-PREVIOUS
70 lbs. x 10 Reps./70 lbs. x 10 Reps.-PREVIOUS
80 lbs. x 10 Reps._DROP_50 lbs. x 6 Reps./70 lbs. x 10 Reps.-(+10 lbs.)

Dumbbell Extension
1 Warm
25 lbs. x 10 Reps./25 lbs. x 10 Reps.-PREVIOUS
25 lbs. x 10 Reps./25 lbs. x 10 Reps.-PREVIOUS
30 lbs. x 8 Reps./25 lbs. x 10 Reps.-(+5 lbs., - 2 Reps.)

1 Arm-Underhand Press
1 Warm
50 lbs. x 12 Reps./40 lbs. x 12 Reps.-(+10 lbs.)

Steady State Cardio on...

35 Minutes on Bike, Treadmill, and stepmill

Interval Cardio

First interval session for the week! In the past, for my cooldown period, I would raise the incline to the highest grade and walk at a pace that would keep me in zone 3.

No more. That was a little overzealous of me, I feel. So, I let my heart rate go down gradually for the ten minutes where I should be cooling down.

Tonight...

Duration: 30:00
Calories: 382
Average Heart Rate: 145 bpm (77% MHR)
Maximum Heart Rate: 176 bpm (93% MHR)
Fat Percentage of Calories: 15%

Previous Workout...

Duration: 30:31
Calories: 415
Average Heart Rate: 151 bpm (80% MHR)
Maximum Heart Rate: 178 bpm (94% MHR)
Fat Percentage of Calories: 12%

A-3-Back and Hamstrings (1)

I forgot to hit publish last night...

I forgot how challenging this particular back and hamstrings workout was. April was the last time I worked through these so again, I was looking forward to how I would stand now versus where I was back in April.

My numbers, for the most part, remained the same. (Load and Reps) Except for one working set with the lat pulls where I went 20 lbs. heavier and the set that preceded that where I got 1 more rep...things remained the same and no less challenging.

The deadlifts were challenging as usual. Save for one set where my grip failed and I was only able to squeeze out 6 reps. (versus 8), I achieved the same numbers as the previous workout.

Overall good workout.

Previous Workout:

Duration: 59:50
Calories: 470
Average Heart Rate: 114 bpm (60% MHR)
Maximum Heart Rate: 144 bpm (76% MHR)
Fat Percentage of Calories: 36%

Tonight's Workout...

Duration: 1:10:20
Calories: 566
Average Heart Rate: 117 bpm (62% MHR)
Maximum Heart Rate: 154 bpm (81% MHR)
Fat Percentage of Calories: 33%

Lat Pulldown-Over
2 Warms
180 lbs. x 8 Reps./180 lbs. x 8 Reps.-PREVIOUS
180 lbs. x 8 Reps./180 lbs. x 7 Reps.-(+1 Rep)
200 lbs. x 6 Reps./180 lbs. x 7 Reps.-(+20 lbs.,-2 Reps)

Deadlift
2 warms
225 lbs. x 8 Reps./225 lbs. x 8 Reps.-PREVIOUS
245 lbs. x 8 Reps./245 lbs. x 8 Reps.-PREVIOUS
275 lbs. x 6 Reps./275 lbs. x 8 Reps.-(-2 Reps.)
315 lbs. x 8 Reps./315 lbs. x 8 Reps.-PREVIOUS

Bench Row
1 warm
50 lbs. x 10 Reps./50 lbs. x 10 Reps.-PREVIOUS
50 lbs. x 10 Reps./50 lbs. x 10 Reps.-PREVIOUS
50 lbs. x 10 Reps./50 lbs. x 10 Reps.-PREVIOUS

Straight Arm Pulldown
50 lbs. x 12 Reps./50 lbs. x 12 Reps.-PREVIOUS
50 lbs. x 12 Reps./50 lbs. x 12 Reps.-PREVIOUS
50 lbs. x 12 Reps./50 lbs. x 12 Reps.-PREVIOUS

Seated Leg Curl (Substituted from Standing Leg Curl from PREVIOUS workout)
135 lbs. x 12 Reps.
145 lbs. x 10 Reps.
155 lbs. x 10 Reps.

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

Steady State Cardio on...

35 Minutes on Stationary Bike

A-2-Chest and Biceps (1)

Continuing on with the new yet "old" wave of workouts with chest and biceps today. I was curious to see where my strength was at with each exercise and looked forward to test myself. I saw some gains but fell short in some spots but overall, I was pleased.

With the incline dumbbell press, I didn't exceed previous poundages nor did I beat previous rep targets but I did work up to 85 lbs. sooner with my second working set and hit the high end of my target. Unfortunately, I fell one rep shy of hitting the low end of prescribed reps for my FINAL working set at 90 lbs.

With the flat barbell press, I didn't see any gains and stopped 2 reps shy of hitting the low end of prescribed rep range and so i dropped.

I saw the most gains with the chest dips as I performed 9 more dips overall through 4 sets. I definitely felt stronger with these.

To round out this workout, I saw gains in all three of the biceps exercises today working up to personal bests for the final working sets of two out of three exercises.

Previous Workout:

Duration: 59:06
Calories: 534
Average Heart Rate: 123 bpm (65% MHR)
Maximum Heart Rate: 149 bpm (79% MHR)
Fat Percentage of Calories: 29%

Today's Workout...

Duration: 56:28
Calories: 486
Average Heart Rate: 120 bpm (63% MHR)
Maximum Heart Rate: 146 bpm (77% MHR)
Fat Percentage of Calories: 31%

Incline DB Press
2 warms
80 lbs. x 8 reps/80 lbs. x 8 reps-PREVIOUS
85 lbs. x 8 reps/80 lbs. x 8 reps-(+5 lbs.)
85 lbs. x 8 reps/85 lbs. x 8 reps-PREVIOUS
90 lbs. x 5 reps_DROP_80 lbs. x 3 reps/90 lbs. x 6 reps (- 1 Rep)

Flat Barbell Press
2 Warms
185 lbs. x 10 reps/185 lbs. x 10 reps-PREVIOUS
185 lbs. x 6 reps_REST/PAUSE x 3 reps_DROP_155 lbs. x 3 reps_DROP_135 lbs. x 7 reps/185 lbs. x 10 reps__DROPSET_135 lbs. x 6 Reps.-(- 4 reps)

Chest Dips
16/13 (+ 3 Reps)
15/12 (+ 3 Reps)
14/12 (+ 2 Reps)
13/12 (+ 1 Rep)

Barbell Curl
2 warms
95 lbs. x 6 reps/95 lbs. x 6 Reps-PREVIOUS
95 lbs. x 6 reps/95 lbs. x 6 Reps-PREVIOUS
105 lbs. x 6 reps/95 lbs. x 6 Reps.-(+ 10 lbs.)

Rope Curl
1 warm
110 lbs. x 10 reps/120 lbs. x 10 Reps.-(-10 lbs.)
120 lbs. x 10 reps/110 lbs. x 10 Reps.-(+10 lbs.)
130 lbs. x 9 reps/110 lbs. x 10 Reps.-(+20 lbs, -1 rep)

Concentration Curl
1 Warm
40 lbs. x 10 reps/35 lbs. x 12 Reps.-(+5 lbs.,-2 reps)

Steady State Cardio on...

30 minutes on stepmill

A-1-Quads & Calves (1)

Back to the beginning of my rotation of workouts. I'm looking forward to seeing where I have improved with certain lifts since the last time I went through this particular cycle back in April.

I went heavier with the Leg Extensions and the Barbell Lunge but remained the same with the Squat.

For the squat, while I felt strong and stable performing them, I did begin to notice some pressure on the area of the lower back that I strained back in February. (I know. I thought it'd be healed by now) So, I didn't push it beyond 315 lbs. for my last working set.

With the barbell lunge, I was able to best previous poundages for each working set and finally working up to 135 lbs. when performing these. Also, when I first began these back in March/April, I recall getting particularly winded after these. Not so much anymore. A very good thing.

Rounding out the rest of the workout was the dumbbell sumo squat where I certainly can't go any more heavier than I am as 120 lbs. is the heaviest dumbbell at the gym and the single calf raises. The weights I used remained the same but got in a little less reps overall but my calves still felt like they were getting inflated like a balloon towards the end.

Excellent workout!

Previous Workout:

Duration: 51:20
Calories: 468
Average Heart Rate: 123 bpm (65% MHR)
Maximum Heart Rate: 157 bpm (83% MHR)
Fat Percentage of Calories: 28%


Today's Workout...

Duration: 1:12:06
Calories: 598
Average Heart Rate: 119 bpm (63% MHR)
Maximum Heart Rate: 150 bpm (79% MHR)
Fat Percentage of Calories: 32%


Leg Extension
2 warms
200 lbs. x 10 Reps./200 lbs. x 10 reps.-PREVIOUS
215 lbs. x 10 Reps./200 lbs. x 10 reps. (+15 lbs.)

Squats
3 warms
245 lbs. x 8 Reps./245 lbs. x 8 reps.-Previous
265 lbs. x 8 Reps./265 lbs. x 8 reps.-Previous
275 lbs. x 8 Reps./275 lbs. x 8 reps.-Previous
315 lbs. x 6 Reps./315 lbs. x 6 reps. -Previous

Bar Lunge
1 warm
125 lbs. x 10 Reps./115 lbs. x 10 reps. (+10 lbs.)
125 lbs. x 10 Reps./115 lbs. x 10 reps. (+10 lbs.)
135 lbs. x 10 Reps./125 lbs. x 10 reps. (+10 lbs.)

Sumo DB Squat
120 lbs. x 12 reps. (No Change)
120 lbs. x 12 reps. (No Change)
120 lbs. x 12 reps. (No Change)

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

Steady State Cardio....

30 Minutes on Stationary Bike

C-4-Delts and Triceps (4)

Last workout for the Cycle before starting up again with the series of A-Workouts tomorrow. I worked out tonight till my gym closed as today was fairly busy. I felt a big difference in energy levels which I expected since I had a full days' worth of meals in me to power me through this workout. The result? More calories expended and a more intense workout. Oh, it also helps that yesterday was an entirely complete REST day.

I got in one extra rep on my third working set with the overhead presses but failed one rep shy of the low end of the prescribed rep range for the 4th and final working set. So, I rest/paused for one more rep and dropped for two sets thereafter.

Again, I worked up to 110 lbs. and again, noticed gains in strength as I got in one extra rep for my final working set at 110 lbs.


To round out the workout, I worked up to 80 lbs. on the bar extension for all but 1 of my working sets and got more reps overall than last weeks' session, again remained at 30 lbs. for my kickbacks, and capped things off at 40 lbs. for the 1-arm rope pressdown.

Previous Workout...

Duration: 1:01:08
Calories: 565
Average Heart Rate: 124 bpm (66% MHR)
Maximum Heart Rate: 158 bpm (84% MHR)
Fat Percentage of Calories: 28%

Today's Workout...

Duration: 58:34
Calories: 618
Average Heart Rate: 132 bpm (70% MHR)
Maximum Heart Rate: 157 bpm (83% MHR)
Fat Percentage of Calories: 23%

Dumbbell Press
2 Warms
60 lbs. x 8 Reps/60 lbs. x 8 Reps.-PREVIOUS
65 lbs. x 8 Reps./65 lbs. x 8 Reps.-PREVIOUS
70 lbs. x 7 Reps./70 lbs. x 6 Reps.-PREVIOUS
70 lbs. x 5 Reps._REST/PAUSE x 1 Rep._DROP_55 lbs. x 3 Reps_DROP_50 lbs. x 3 Reps.
70 lbs. x 6 Reps._DROP_60 lbs. x 3 Reps._DROP_50 lbs. x 3 Reps.-Previous

Upright Row
2 warm
90 lbs. x 10 Reps./90 lbs. x 10 Reps.-PREVIOUS
100 lbs. x 10 Reps./100 lbs. x 10 Reps.-PREVIOUS
110 lbs. x 9 Reps./110 lbs. x 8 Reps._DROP_50 lbs. x 10 Reps.-PREVIOUS

Rear Delt Flye
1 warm
30 lbs. x 12 Reps.-No Change
30 lbs. x 12 Reps. -No Change
30 lbs. x 12 Reps.-No Change

Bar Extension
2 Warms
70 lbs. x 10 Reps./70 lbs. x 10 Reps.-PREVIOUS
80 lbs. x 10 Reps./80 lbs. x 8 Reps.-PREVIOUS
80 lbs. x 10 Reps./80 lbs. x 8 Reps.-PREVIOUS

Dumbbell Kickback
1 Warm
30 lbs. x 12 Reps.-No Change
30 lbs. x 12 Reps.-No Change
30 lbs. x 12 Reps.-No Change

1 Arm Rope Pressdown
1 Warm
40 lbs. x 12 Reps._DROP_30 lbs. x 10 Reps.-No change

Steady State Cardio on...

Stepmill for 30 minutes.

C-3-Back and Hamstrings (4)

Last back and hamstrings workout for this particular cycle and I've certainly noticed some gains. Like last week, I'm performing the pulls with a greater range of motion and today, I did more overall pulls than the 3 previous workouts

I led off heavier with the bent over rows and progressively went heavier yet again towards another personal record at 215 lbs. for 6 reps.

I actually went lighter this week on the stiff deads for a greater degree of control and range of motion so I can really feel the stretch on the hamstrings.

The lying leg curl is still out of order and again, performed the seated leg curl for more weight and a 2 second hold at the top of the rep and squeezed.

Lastly, I finished with the single leg standing leg curl for 60 lbs. again. Great workout!

Previous Workout:

Duration: 59:50
Calories: 470
Average Heart Rate: 114 bpm (60% MHR)
Maximum Heart Rate: 144 bpm (76% MHR)
Fat Percentage of Calories: 36%

Tonight's Workout...

Duration: 1:03:20
Calories: 512
Average Heart Rate: 117 bpm (62% MHR)
Maximum Heart Rate: 148 bpm (78% MHR)
Fat Percentage of Calories: 33%

Pullup
8 Reps.
8 Reps.
8 Reps.
7 Reps.

I followed up with assisted pullups for 10-12 more reps.

Bent Over Barbell Row
2 warms
185 lbs. x 8 Reps.
205 lbs. x 8 Reps.
215 lbs. x 6 Reps.

Rope Pulldown
1 warms
70 lbs. x 12 Reps.
80 lbs. x 12 Reps.
80 lbs. x 10 Reps.

Stiff Legged Barbell Deadlift
155 lbs. x 8 Reps.
185 lbs. x 8 Reps.
185 lbs. x 8 Reps.

Seated Leg Curl
2 warms
130 lbs. x 12 Reps.
145 lbs. x 12 Reps.

Single Leg-Leg Curl
1 Warm
60 lbs. x 12 Reps.

Steady State Cardio

30 minutes on the stepmill.

Interval Cardio

Tough one today. I pushed through but didn't feel as much energy as last week's session.


Tonight...

Duration: 30:31
Calories: 415
Average Heart Rate: 151 bpm (80% MHR)
Maximum Heart Rate: 178 bpm (94% MHR)
Fat Percentage of Calories: 12%

Previous Workout...

Duration: 30:30
Calories: 431
Average Heart Rate: 154 bpm (80% MHR)
Maximum Heart Rate: 175 bpm (93% MHR)
Fat Percentage of Calories: 11%

C-2-Chest and Biceps (4)

Another workout at 6 AM in the morning today which was the only time I can fit in a workout due to plans today and yesterday. As a result, today's workout was less intense than the previous chest and biceps session but noticed some gains nonetheless.

I didn't work up to 90 lbs. for my last working set on the flat dumbbell presses but hit my rep targets and with the dip in energy, I limited the drops to 1 set.

I led off lighter this time on the slight incline presses and fell two reps shy of my rep target this time on my last working set. I followed with a rest/pause set and proceeded to complete 3 more reps and finishing with a drop for another 3 reps.

With the incline flyes, each of my working sets were 50 lbs. plus and I hit my rep targets.

Lastly, I noticed I'm getting stronger with the biceps workouts. I got up to 75 lbs. for the hammers and hit my rep target.
For the close grip barbell curls and the single arm cable curls, the weight and reps remained the same.

Previous Workout:

Duration: 59:28
Calories: 640
Average Heart Rate: 132 bpm (70% MHR)
Maximum Heart Rate: 160 bpm (85% MHR)
Fat Percentage of Calories: 22%

Today's Workout...

Duration: 59:06
Calories: 534
Average Heart Rate: 123 bpm (65% MHR)
Maximum Heart Rate: 149 bpm (79% MHR)
Fat Percentage of Calories: 29%

Flat dumbbell bench press
2 warms
80 lbs. x 8 reps
85 lbs. x 8 reps
85 lbs. x 6 reps
85 lbs. x 6 reps_DROP_80 lbs. x 3 reps.

Slight Incline DB Press
2 Warms
70 lbs. x 10 reps
75 lbs. x 6 reps_REST/PAUSE x 3 reps._DROP_65 lbs. x 3 Reps.

Incline DB Flye
1 Warm
50 lbs. x 12 reps.
50 lbs. x 12 reps.
55 lbs. x 10 reps.

Hammer Curls
2 warms
65 lbs. x 6 Reps
70 lbs. x 6 Reps
75 lbs. x 6 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.

C-1-Quads and Calves (4)

Early morning workout for me as I have a pretty busy day ahead. I got into the gym when it opened at 6 AM but made sure I had a meal in me beforehand for which I made sure I got up early enough to eat breakfast well before I lifted my first weight.

Poundages and reps, for the most part, with every exercise and each respective set remained the same from last weeks' workout with the exception of my last working set with the front squats at 185 lbs. I was able to get up one more rep to get the higher end of the prescribed rep range at 8 reps.

Great way to start a day...early.

Previous Workout:

Duration: 54:26
Calories: 513
Average Heart Rate: 127 bpm (67% MHR)
Maximum Heart Rate: 167 bpm (88% MHR)
Fat Percentage of Calories: 25%

Today's Workout...

Duration: 51:20
Calories: 468
Average Heart Rate: 123 bpm (65% MHR)
Maximum Heart Rate: 157 bpm (83% MHR)
Fat Percentage of Calories: 28%

Front Squats
3 warms
155 lbs. x 8 reps.
155 lbs. x 8 reps.
185 lbs. x 8 reps.

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

Leg Press
540 lbs. x 10 reps.
540 lbs. x 10 reps.
540 lbs. x 10 reps.

Walking Dumbbell Lunge
45 lbs. x 12 reps.
50 lbs. x 12 reps.
55 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 25 reps.

Steady State Cardio on...

20 minutes

Stationary Bike

C-4-Delts and Triceps (3)

This is one of my favorite shoulder workouts, by far. For the 3 times I've done it during the past few rotations, I always come away burning alot of calories and it's nothing short of intensity.

Today I worked up to 70 lbs. with the overhead presses by my third working set and hit the low end of the prescribed rep range and did the same for the final working set at 70 lbs. before two drops at 60 lbs. and 50 lbs. respectively. Feeling strong today.

Followed up with the upright rows and progressively went heavier with each working set while working up to 110 lbs., a personal best before dropping once at 50 lbs.

Taxed, I went 5 lbs. lighter on the rear delt flyes and with greater control, greater range of motion, more reps/volume. I'm feeling the PUMP!

To round out the workout, I worked up to 80 lbs. on the bar extension for all but 1 of my working sets, remained at 30 lbs. for my kickbacks, and capped things off at 40 lbs. for the 1-arm rope pressdown.



Duration: 58:50
Calories: 498
Average Heart Rate: 122 bpm (65% MHR)
Maximum Heart Rate: 153 bpm (81% MHR)
Fat Percentage of Calories: 30%

Today's Workout...

Duration: 1:01:08
Calories: 565
Average Heart Rate: 124 bpm (66% MHR)
Maximum Heart Rate: 158 bpm (84% MHR)
Fat Percentage of Calories: 28%

Dumbbell Press
2 Warms
60 lbs. x 8 Reps.
65 lbs. x 8 Reps.
70 lbs. x 6 Reps.
70 lbs. x 6 Reps._DROP_60 lbs. x 3 Reps._DROP_50 lbs. x 3 Reps.

Upright Row
2 warm
90 lbs. x 10 Reps.
100 lbs. x 10 Reps.
110 lbs. x 8 Reps._DROP_50 lbs. x 10 Reps.

Rear Delt Flye
1 warm
30 lbs. x 12 Reps.
30 lbs. x 12 Reps.
30 lbs. x 12 Reps.

Bar Extension
2 Warms
70 lbs. x 10 Reps.
80 lbs. x 8 Reps.
80 lbs. x 8 Reps.

Dumbbell Kickback
1 Warm
30 lbs. x 12 Reps.
30 lbs. x 12 Reps.
30 lbs. x 12 Reps.

1 Arm Rope Pressdown
1 Warm
40 lbs. x 12 Reps._DROP_30 lbs. x 10 Reps.

Steady State Cardio on...

Stepmill for 30 minutes.

C-3-Back and Hamstrings (3)

A very, very, hot day in Jersey today. I didn't need to warm up today, I felt so hot. Anyway, I'm still getting the same amount of reps with the pulls but I am feeling stronger with it and getting a greater range of motion with control as opposed to say, jerking my body up over the bar.

I progressively went heavier with each successive working set with the bent over rows including a personal best of 205 lbs. followed by smaller drops in weight (albeit heavier than last week) and I also progressively went heavier with the weight on the rope pulldowns and leading off with a heavier weight as well.

I set out to hit 225 lbs. for the stiff legged deadlifts and I did at my last working set.

The lying leg curl was again out of order so I opted for the seated leg curl. Poundages are comparable to the weight I use for the lying leg curls.

Finally, I went heavier with the single leg leg curls by working up to 60 lbs. and rounding off a great workout!

Previous Workout:

Duration: 51:50
Calories: 463
Average Heart Rate: 124 bpm (66% MHR)
Maximum Heart Rate: 148 bpm (78% MHR)
Fat Percentage of Calories: 28%

Tonight's Workout...

Duration: 59:50
Calories: 470
Average Heart Rate: 114 bpm (60% MHR)
Maximum Heart Rate: 144 bpm (76% 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.
185 lbs. x 8 Reps.
205 lbs. x 6 Reps._DROP_185 lbs. x 3 Reps._DROP_135 lbs. x 6 Reps.

Rope Pulldown
1 warms
70 lbs. x 10 Reps.
80 lbs. x 10 Reps.
90 lbs. x 10 Reps._DROP_70 lbs. x 6 Reps.

Stiff Legged Barbell Deadlift
185 lbs. x 8 Reps.
205 lbs. x 8 Reps.
225 lbs. x 8 Reps.

Seated Leg Curl
2 warms
120 lbs. x 12 Reps.
130 lbs. x 12 Reps.

Single Leg-Leg Curl
1 Warm
60 lbs. x 12 Reps.

Steady State Cardio

30 minutes on the stepmill.

Interval Cardio

I really went at it hard today. I've increased speeds in both my work and recovery intervals and feel I can go a little faster.

Also, I checked my resting heart rate and what WAS a resting heart rate of 66 back in April is now a resting heart rate of 57.

...I've come a long way from sucking wind just to slow down and brake when ski-iing on the slopes!

Tonight...

Duration: 30:30
Calories: 431
Average Heart Rate: 154 bpm (80% MHR)
Maximum Heart Rate: 175 bpm (93% MHR)
Fat Percentage of Calories: 11%

Previous Workout...

Duration: 30:32
Calories: 403
Average Heart Rate: 151 bpm (80% MHR)
Maximum Heart Rate: 175 bpm (93% MHR)
Fat Percentage of Calories: 12%

C-2-Chest and Biceps (3)

While I did work up to 90 lbs. for my last working set on the flat presses, I fell one rep short of the rep range I was targeting. I failed at 5 reps and dropped twice.

Led off with a heavier weight than last week on the incline presses again but followed with a lighter weight albeit heavier than last week for the 2nd and final working set with smaller drops than last week.

As I targeted last week, I got up to 55 lbs. for the flyes and hit the lower end of the prescribed rep range and again, added more drops.

Lastly, the amount of work (weight) with the bicep workouts remained the same.

I really came into this focused and ready to throw weight around. Guess because it's monday and I have some extra energy to play with.

Previous 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%

Today's Workout...

Duration: 59:28
Calories: 640
Average Heart Rate: 132 bpm (70% MHR)
Maximum Heart Rate: 160 bpm (85% MHR)
Fat Percentage of Calories: 22%

Flat dumbbell bench press
2 warms
80 lbs. x 10 reps
85 lbs. x 8 reps
85 lbs. x 7 reps
90 lbs. x 5 reps_DROP_80 lbs. x 3 reps._DROP_70 lbs. x 3 reps

Slight Incline DB Press
2 Warms
75 lbs. x 9 reps
70 lbs. x 6 reps_DROP_65 lbs. x 3 Reps._DROP_55 lbs. x 3 reps.

Incline DB Flye
1 Warm
45 lbs. x 12 reps.
50 lbs. x 12 reps.
55 lbs. x 10 reps._DROP_45 lbs. x 3 reps_DROP_35 lbs. x 4 reps.

Hammer Curls
2 warms
65 lbs. x 6 Reps
65 lbs. x 6 Reps
70 lbs. x 6 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

C-1-Quads and Calves (3)

I handled front squats better this morning and managed to get one extra rep on my last working set beating last weeks' count by a rep. Looking to push more weight next week.

I increased weight on the leg extensions for the last working set, went heavier with each working set of the leg press, and progressively went heavier with each successive working set of walking lunges. I was breathing rather heavily by the time I was finished.

Finally, the weight remained the same with the high-rep calf raises and the intensity of it all is no less "painful".

Previous 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%

Today's Workout...

Duration: 54:26
Calories: 513
Average Heart Rate: 127 bpm (67% MHR)
Maximum Heart Rate: 167 bpm (88% MHR)
Fat Percentage of Calories: 25%

Front Squats
3 warms
155 lbs. x 8 reps.
155 lbs. x 8 reps.
185 lbs. x 7 reps.

Leg Extension
1 warm
185 lbs. x 10 reps.
200 lbs. x 11 reps.

Leg Press
540 lbs. x 10 reps.
5400 lbs. x 10 reps.
540 lbs. x 10 reps.

Walking Dumbbell Lunge
45 lbs. x 12 reps.
50 lbs. x 12 reps.
55 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 25 reps._DROP_25 lbs. x 10 Reps.

Steady State Cardio on...

30 minutes

Stationary Bike

C-4-Delts and Triceps (2)

Yesterday, I led off 5 lbs. lighter with the presses to complete the higher end of prescribed rep ranges for the first few working sets. I worked up to 70 lbs. where I failed one rep shy of the low end of the rep range at 5 reps and I couldn't even rest/pause 1 rep as all I was able to do was kick up the dumbbells. LOL. No press. So, I dropped.

Worked up to 100 lbs. with the upright rows where at the last working set, I did two forced reps. Till it gets easier, 100 lbs. is the weight to beat with the uprights.

Lastly, I went heavier when working up to the last set with the bar extensions and the kickbacks.

Great workout.

Today's complete rest.

Duration: 58:06
Calories: 499
Average Heart Rate: 122 bpm (65% MHR)
Maximum Heart Rate: 148 bpm (78% MHR)
Fat Percentage of Calories: 30%

Today's Workout...

Duration: 58:50
Calories: 498
Average Heart Rate: 122 bpm (65% MHR)
Maximum Heart Rate: 153 bpm (81% MHR)
Fat Percentage of Calories: 30%

Dumbbell Press
2 Warms
60 lbs. x 8 Reps.
60 lbs. x 8 Reps.
65 lbs. x 7 Reps.
70 lbs. x 5 Reps._DROP_60 lbs. x 4 Reps.

Upright Row
2 warm
80 lbs. x 10 Reps.
90 lbs. x 10 Reps.
100 lbs. x 10 Reps. (last two reps were forced)

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.
80 lbs. x 8 Reps.

Dumbbell Kickback
1 Warm
25 lbs. x 12 Reps.
30 lbs. x 12 Reps.
35 lbs. x 12 Reps.

1 Arm Rope Pressdown
1 Warm
40 lbs. x 12 Reps.

Steady State Cardio on...

Stepmill for 30 minutes.

C-3-Back and Hamstrings (2)

I'm still hitting the same amount of reps with the pulls and determined to get in more. My goal is to get 10 and then 15 cleanly...eventually.

I went heavier on the last working set of bent over rows and the rope pulldowns with smaller drops with less reps.

Stiff deads remained the same. Working to get up to 225 lbs.

and lastly, went heavier with the leg curls.

Definitely needed the extra carbs today! Loved eating my carbs.

Previous 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%

Tonight's Workout...

Duration: 51:50
Calories: 463
Average Heart Rate: 124 bpm (66% MHR)
Maximum Heart Rate: 148 bpm (78% MHR)
Fat Percentage of Calories: 28%

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.
185 lbs. x 7 Reps._DROP_135 lbs. x 6 Reps._DROP_115 lbs. x 9 Reps.

Rope Pulldown
1 warms
60 lbs. x 10 Reps.
70 lbs. x 10 Reps.
90 lbs. x 10 Reps._DROP_80 lbs. x 3 Reps._DROP_70 lbs. x 3 Reps._DROP_60 lbs. x 4 Reps.

Stiff Legged Barbell Deadlift
185 lbs. x 8 Reps.
185 lbs. x 8 Reps.
205 lbs. x 8 Reps.

Leg Curl
2 warms
105 lbs. x 12 Reps.
110 lbs. x 12 Reps.

Single Leg-Leg Curl
1 Warm
50 lbs. x 12 Reps.

Steady State Cardio

30 minutes on the stepmill.

Interval Cardio

I'm feeling my cardiovascular health is improving as I'm needing to increase the speed on the treadmill now to reach a certain threshold. Great session.

Followed up with a little foam rolling. Painful!

Tonight...

Duration: 30:32
Calories: 403
Average Heart Rate: 151 bpm (80% MHR)
Maximum Heart Rate: 175 bpm (93% MHR)
Fat Percentage of Calories: 12%

Previous Workout...

Duration: 31:08
Calories: 422
Average Heart Rate: 152 bpm (80% MHR)
Maximum Heart Rate: 175 bpm (93% MHR)
Fat Percentage of Calories: 12%