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