C-4-Delts and Triceps (4)

Last workout for the Cycle before starting up again with the series of A-Workouts tomorrow. I worked out tonight till my gym closed as today was fairly busy. I felt a big difference in energy levels which I expected since I had a full days' worth of meals in me to power me through this workout. The result? More calories expended and a more intense workout. Oh, it also helps that yesterday was an entirely complete REST day.

I got in one extra rep on my third working set with the overhead presses but failed one rep shy of the low end of the prescribed rep range for the 4th and final working set. So, I rest/paused for one more rep and dropped for two sets thereafter.

Again, I worked up to 110 lbs. and again, noticed gains in strength as I got in one extra rep for my final working set at 110 lbs.


To round out the workout, I worked up to 80 lbs. on the bar extension for all but 1 of my working sets and got more reps overall than last weeks' session, again remained at 30 lbs. for my kickbacks, and capped things off at 40 lbs. for the 1-arm rope pressdown.

Previous Workout...

Duration: 1:01:08
Calories: 565
Average Heart Rate: 124 bpm (66% MHR)
Maximum Heart Rate: 158 bpm (84% MHR)
Fat Percentage of Calories: 28%

Today's 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%

Dumbbell Press
2 Warms
60 lbs. x 8 Reps/60 lbs. x 8 Reps.-PREVIOUS
65 lbs. x 8 Reps./65 lbs. x 8 Reps.-PREVIOUS
70 lbs. x 7 Reps./70 lbs. x 6 Reps.-PREVIOUS
70 lbs. x 5 Reps._REST/PAUSE x 1 Rep._DROP_55 lbs. x 3 Reps_DROP_50 lbs. x 3 Reps.
70 lbs. x 6 Reps._DROP_60 lbs. x 3 Reps._DROP_50 lbs. x 3 Reps.-Previous

Upright Row
2 warm
90 lbs. x 10 Reps./90 lbs. x 10 Reps.-PREVIOUS
100 lbs. x 10 Reps./100 lbs. x 10 Reps.-PREVIOUS
110 lbs. x 9 Reps./110 lbs. x 8 Reps._DROP_50 lbs. x 10 Reps.-PREVIOUS

Rear Delt Flye
1 warm
30 lbs. x 12 Reps.-No Change
30 lbs. x 12 Reps. -No Change
30 lbs. x 12 Reps.-No Change

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

Dumbbell Kickback
1 Warm
30 lbs. x 12 Reps.-No Change
30 lbs. x 12 Reps.-No Change
30 lbs. x 12 Reps.-No Change

1 Arm Rope Pressdown
1 Warm
40 lbs. x 12 Reps._DROP_30 lbs. x 10 Reps.-No change

Steady State Cardio on...

Stepmill for 30 minutes.