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