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.