C-4-Delts and Triceps (2)

Yesterday, I led off 5 lbs. lighter with the presses to complete the higher end of prescribed rep ranges for the first few working sets. I worked up to 70 lbs. where I failed one rep shy of the low end of the rep range at 5 reps and I couldn't even rest/pause 1 rep as all I was able to do was kick up the dumbbells. LOL. No press. So, I dropped.

Worked up to 100 lbs. with the upright rows where at the last working set, I did two forced reps. Till it gets easier, 100 lbs. is the weight to beat with the uprights.

Lastly, I went heavier when working up to the last set with the bar extensions and the kickbacks.

Great workout.

Today's complete rest.

Duration: 58:06
Calories: 499
Average Heart Rate: 122 bpm (65% MHR)
Maximum Heart Rate: 148 bpm (78% MHR)
Fat Percentage of Calories: 30%

Today's Workout...

Duration: 58:50
Calories: 498
Average Heart Rate: 122 bpm (65% MHR)
Maximum Heart Rate: 153 bpm (81% MHR)
Fat Percentage of Calories: 30%

Dumbbell Press
2 Warms
60 lbs. x 8 Reps.
60 lbs. x 8 Reps.
65 lbs. x 7 Reps.
70 lbs. x 5 Reps._DROP_60 lbs. x 4 Reps.

Upright Row
2 warm
80 lbs. x 10 Reps.
90 lbs. x 10 Reps.
100 lbs. x 10 Reps. (last two reps were forced)

Rear Delt Flye
1 warm
35 lbs. x 12 Reps.
35 lbs. x 12 Reps.
35 lbs. x 12 Reps.

Bar Extension
2 Warms
70 lbs. x 10 Reps.
70 lbs. x 10 Reps.
80 lbs. x 8 Reps.

Dumbbell Kickback
1 Warm
25 lbs. x 12 Reps.
30 lbs. x 12 Reps.
35 lbs. x 12 Reps.

1 Arm Rope Pressdown
1 Warm
40 lbs. x 12 Reps.

Steady State Cardio on...

Stepmill for 30 minutes.