C-3-Back and Hamstrings (4)

Last back and hamstrings workout for this particular cycle and I've certainly noticed some gains. Like last week, I'm performing the pulls with a greater range of motion and today, I did more overall pulls than the 3 previous workouts

I led off heavier with the bent over rows and progressively went heavier yet again towards another personal record at 215 lbs. for 6 reps.

I actually went lighter this week on the stiff deads for a greater degree of control and range of motion so I can really feel the stretch on the hamstrings.

The lying leg curl is still out of order and again, performed the seated leg curl for more weight and a 2 second hold at the top of the rep and squeezed.

Lastly, I finished with the single leg standing leg curl for 60 lbs. again. Great 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: 1:03:20
Calories: 512
Average Heart Rate: 117 bpm (62% MHR)
Maximum Heart Rate: 148 bpm (78% MHR)
Fat Percentage of Calories: 33%

Pullup
8 Reps.
8 Reps.
8 Reps.
7 Reps.

I followed up with assisted pullups for 10-12 more reps.

Bent Over Barbell Row
2 warms
185 lbs. x 8 Reps.
205 lbs. x 8 Reps.
215 lbs. x 6 Reps.

Rope Pulldown
1 warms
70 lbs. x 12 Reps.
80 lbs. x 12 Reps.
80 lbs. x 10 Reps.

Stiff Legged Barbell Deadlift
155 lbs. x 8 Reps.
185 lbs. x 8 Reps.
185 lbs. x 8 Reps.

Seated Leg Curl
2 warms
130 lbs. x 12 Reps.
145 lbs. x 12 Reps.

Single Leg-Leg Curl
1 Warm
60 lbs. x 12 Reps.

Steady State Cardio

30 minutes on the stepmill.