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