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