B-2-Chest and Biceps (3)

More and more gains to round out this week of weight training workouts.

I went heavier with each successive set on the slight incline barbell press and finally, for the last working set, I was able to achieve another personal best of 225 lbs. for 6 reps.! (I once struggled to lift 6 at 185 lbs. during the first wave of these workouts)

The gains didn't stop there as I bested last weeks' weight and reps in the incline dumbbell press as I was able to beat the prescribed rep ranges and achieve a personal best of 80 lbs. for 11 reps. for the inclines.

The rest of the workouts' numbers remain the same but definitely encouraged by the gains across the board this week!

Previous Workout:

Duration: 1:02:07
Calories: 512
Average Heart Rate: 117 bpm (62% MHR)
Maximum Heart Rate: 142 bpm (75% MHR)
Fat Percentage of Calories: 34%

Today's Workout...

Duration: 1:12:43
Calories: 519
Average Heart Rate: 112 bpm (59% MHR)
Maximum Heart Rate: 139 bpm (74% MHR)
Fat Percentage of Calories: 38%

Slight Incline Barbell Press
2 warms
185 lbs. x 8 reps
195 lbs. x 8 reps
215 lbs. x 8 reps
225 lbs. x 6 reps

Incline DB Press
2 Warms
75 lbs. x 12 reps
80 lbs. x 11 reps

Flat DB Flye
45 lbs. x 12 reps.
45 lbs. x 12 reps.
50 lbs. x 10 reps.

Incline Dumbbell Curl
2 warms
40 lbs. x 6 Reps
45 lbs. x 6 Reps
50 lbs. x 5 Reps

Cable Curl
1 warm
100 lbs. x 10 Reps.
110 lbs. x 10 Reps.
120 lbs. x 10 Reps.

1 Arm Preacher Curl
1 Warm
40 lbs. x 12 Reps.

B-1-Quads and Calves (3)

For once, the one workout where I went lighter and variables remained the same. I felt like I was reaching here, however, for energy.

...well, lighter in terms of weight with the squat. Still one of the more grueling workouts in this cycle of plans.

Previous Workout:

Duration: 1:19:51
Calories: 578
Average Heart Rate: 113 bpm (60% MHR)
Maximum Heart Rate: 148 bpm (78% MHR)
Fat Percentage of Calories: 34%

Today's Workout...

Duration: 1:28:24
Calories: 584
Average Heart Rate: 110 bpm (58% MHR)
Maximum Heart Rate: 153 bpm (81% MHR)
Fat Percentage of Calories: 37%

Squats
3 warms
225 lbs. x 8 reps.
245 lbs. x 8 reps.
275 lbs. x 8 reps.
315 lbs. x 8 reps.

Hack Squat
2 warms
270 lbs. x 10 reps.
270 lbs. x 10 reps.

Sissy Squat
20 reps.
20 reps.
20 reps.
20 reps.

Split Squat-Dumbbells
45 lbs. x 12 reps.
45 lbs. x 12 reps.
45 lbs. x 12 reps.

Standing Calf Raises-Dumbbells
40 lbs. x 20 reps.
40 lbs. x 20 reps.
40 lbs. x 20 reps.
40 lbs. x 20 reps.
40 lbs. x 20 reps.

Steady State Cardio on...

35 Minute run around the park

B-4-Delts and Triceps (2)

I was able to work up to a personal best of 50 lbs. for 8 reps. on the side lateral raises besting last weeks' workout.

Feeling strong, I achieved personal bests in the barbell shrug in shrugging 315 lbs. for 8 to 10 reps. for all three working sets besting last weeks' workouts completely!

I also hit a personal best in the high incline press by working up to 85 lbs. for 11 reps. on my final working set.

Lastly, like last week, I performed more overall dips and for the pressdown movements to conclude the workout, weights and reps remain the same.


Previous Workout...

Duration: 1:12:32
Calories: 399
Average Heart Rate: 104 bpm (55% MHR)
Maximum Heart Rate: 139 bpm (74% MHR)
Fat Percentage of Calories: 44%

Today's Workout...

Duration: 1:09:52
Calories: 505
Average Heart Rate: 113 bpm (60% MHR)
Maximum Heart Rate: 158 bpm (84% MHR)
Fat Percentage of Calories: 36%

Side Lateral Raise
2 Warms
45 lbs. x 8 Reps.
45 lbs. x 8 Reps.
50 lbs. x 8 Reps.

Barbell Shrug
2 warm
315 lbs. x 8 Reps.
315 lbs. x 8 Reps.
315 lbs. x 10 Reps.

High Incline Dumbbell Press
1 warm
75 lbs. x 10 Reps.
80 lbs. x 10 Reps.
85 lbs. x 11 Reps.

Dips
20 Reps.
15 Reps.
14 Reps.
14 Reps.

Rope Pressdown
1 Warm
70 lbs. x 12 Reps.
70 lbs. x 12 Reps.
70 lbs. x 12 Reps.
80 lbs. x 10 reps.

Reverse Pressdown
1 Warm
80 lbs. x 12 Reps.

Steady State Cardio on...

35 Minutes run in the park

B-3-Back and Hamstrings (2)

Talk about MAJOR catching up. I started a new job and with that comes with adjusting to a whole new daily routine. (waking up at a different time, different commute times, meal times, training at work, and finding whatever time is left during the day...to get a workout in AND coordinate with my partner) Alas, the training was consistent despite of my taking 3 days off from last weekend through Tuesday of this week. I was feeling under the weather this past Monday coming off of a scorcher of a heatwave dominated last weekend.

For the underhand lat pulldowns, I pulled the same amount of weight as the previous workout but was able to perform more overall reps through three sets.

I saw great gains with the T-bar row in achieving personal bests in weight pulled and more reps overall...exceeding prescribed rep ranges!

To round out the rest of the workout, poundages and reps remained the same.

Great workout. More gains.

Previous Workout:

Duration: 1:18:39
Calories: 652
Average Heart Rate: 118 bpm (62% MHR)
Maximum Heart Rate: 146 bpm (77% MHR)
Fat Percentage of Calories: 32%

Tonight's Workout...

Duration: 1:07:03
Calories: 567
Average Heart Rate: 119 bpm (62% MHR)
Maximum Heart Rate: 151 bpm (80% MHR)
Fat Percentage of Calories: 31%

Lat Pulldown-Under
2 Warms
180 lbs. x 8 Reps.
180 lbs. x 8 Reps.
180 lbs. x 8 Reps.

T-Bar Row
2 warms
215 lbs. x 8 Reps.
225 lbs. x 9 Reps.
240 lbs. x 9 Reps.

Dumbbell Deadlifts
2 warms
85 lbs. x 10 Reps.
90 lbs. x 10 Reps.

Seated Close Grip Cable Row
140 lbs. x 12 Reps.
140 lbs. x 12 Reps.
160 lbs. x 12 Reps.

Glute Ham Raise
16
13
15
15

Lying Leg Curl
1 Warm
105 lbs. x 12 Reps.

Steady State Cardio on...

35 Minutes of stair runs in the park

B-2-Chest and Biceps (2)

Kick ass chest and biceps workout this morning!

Made gains all around and felt real strong.

I increased weight sooner and progressively with each set on the slight incline presses and hit my rep ranges. Working up to 215 lbs., a personal best, for 8 reps.

My strength didn't wane for the incline db presses that followed as I remained the same.

I progressively increased weight on the flat flyes and hit the higher end of the prescribed rep range.

Finally, I worked up to a personal best of 50 lbs. for the incline dumbbell curl and finished the workout with 40 lb. dumbbell preachers...yet another personal best!

Previous Workout:

Duration: 58:07
Calories: 426
Average Heart Rate: 113 bpm (67% MHR)
Maximum Heart Rate: 137 bpm (78% MHR)
Fat Percentage of Calories: 37%

Today's Workout...

Duration: 1:02:07
Calories: 512
Average Heart Rate: 117 bpm (62% MHR)
Maximum Heart Rate: 142 bpm (75% MHR)
Fat Percentage of Calories: 34%

Slight Incline Barbell Press
2 warms
185 lbs. x 8 reps
195 lbs. x 8 reps
205 lbs. x 8 reps
215 lbs. x 8 reps

Incline DB Press
2 Warms
70 lbs. x 8 reps
75 lbs. x 9 reps

Flat DB Flye
40 lbs. x 12 reps.
45 lbs. x 12 reps.
50 lbs. x 12 reps.

Incline Dumbbell Curl
2 warms
40 lbs. x 6 Reps
45 lbs. x 6 Reps
50 lbs. x 5 Reps

Cable Curl
1 warm
100 lbs. x 10 Reps.
100 lbs. x 10 Reps.
100 lbs. x 10 Reps.

1 Arm Preacher Curl
1 Warm
40 lbs. x 12 Reps.

Steady State Cardio on...

Incline Walking for 35 minutes

B-1-Quads and Calves (2)

Another intense quads and calves workout...unfortunately, the AC was broke and i was a walking pool throughout the workout. I was absolutely soaked!

Anyway, increased weight in the hack squat and the standing calf raises. For the rest of the exercises, poundages and reps remain the same.

Previous Workout:

Duration: 1:07:51
Calories: 606
Average Heart Rate: 122 bpm (65% MHR)
Maximum Heart Rate: 151 bpm (80% MHR)
Fat Percentage of Calories: 30%

Today's Workout...

Duration: 1:19:51
Calories: 578
Average Heart Rate: 113 bpm (60% MHR)
Maximum Heart Rate: 148 bpm (78% MHR)
Fat Percentage of Calories: 34%

Squats
3 warms
245 lbs. x 8 reps.
275 lbs. x 8 reps.
285 lbs. x 8 reps.
315 lbs. x 8 reps.

Hack Squat
2 warms
270 lbs. x 10 reps.
270 lbs. x 10 reps.

Sissy Squat
20 reps.
20 reps.
20 reps.
20 reps.

Split Squat-Dumbbells
45 lbs. x 12 reps.
45 lbs. x 12 reps.
45 lbs. x 12 reps.

Standing Calf Raises-Dumbbells
40 lbs. x 20 reps.
40 lbs. x 20 reps.
40 lbs. x 20 reps.
40 lbs. x 20 reps.
40 lbs. x 20 reps.

Steady State Cardio on...

35 Minutes on the StepMill and Stationary Bike

B-4-Delts and Triceps (1)

Was able to hold the weight at the top for a count of 1 with the assistance of my partner today on the lateral raises. I was able to work up to a heavier weight by my final working set besting the previous workout.

The barbell shrugs poundage and rep range remained the same.

I was able to best my previous weight and rep range in my final working set of the high incline dumbbell presses by going for 10 reps with 80 lbs. (5 reps. previously)

Lastly, I performed more overall reps with the dips with no lingering issues with my right rear delt like the last time I did these. Rounding the workout out, weight and rep ranges remain the same.


Previous Workout...

Duration: 57:08
Calories: 266
Average Heart Rate: 100 bpm (53% MHR)
Maximum Heart Rate: 128 bpm (68% MHR)
Fat Percentage of Calories: 48%

Today's Workout...

Duration: 1:12:32
Calories: 399
Average Heart Rate: 104 bpm (55% MHR)
Maximum Heart Rate: 139 bpm (74% MHR)
Fat Percentage of Calories: 44%

Side Lateral Raise
2 Warms
40 lbs. x 8 Reps.
40 lbs. x 8 Reps.
45 lbs. x 7 Reps.

Barbell Shrug
2 warm
225 lbs. x 10 Reps.
245 lbs. x 10 Reps.
265 lbs. x 10 Reps.

High Incline Dumbbell Press
1 warm
70 lbs. x 10 Reps.
75 lbs. x 10 Reps.
80 lbs. x 10 Reps.

Dips
16 Reps.
16 Reps.
14 Reps.
15 Reps.

Rope Pressdown
1 Warm
70 lbs. x 12 Reps.
80 lbs. x 10 Reps.
80 lbs. x 10 Reps.
70 lbs. x 10 reps.

Reverse Pressdown
1 Warm
80 lbs. x 12 Reps.

Steady State Cardio on...

35 Minutes on StepMil

Interval Cardio-Round 1

Jogged today to the gym it was so hot and didn't want to get into the hotbox that is my car.

Got to the gym and did my intervals on the treadmill.

Good workout.

Tonight...

Duration: 30:22
Calories: 391
Average Heart Rate: 146 bpm (77% MHR)
Maximum Heart Rate: 172 bpm (91% MHR)
Fat Percentage of Calories: 15%

Previous Workout...

Duration: 1:21:21
Calories: 927
Average Heart Rate: 137 bpm (72% MHR)
Maximum Heart Rate: 175 bpm (93% MHR)
Fat Percentage of Calories: 19%

B-3-Back and Hamstrings (1)

Great workout this morning! I definitely felt the benefits of two days of complete rest!

I got one more rep on my final working set on the underhand pulldowns at 20 lbs. heavier from the previous workout.

After that, I lifted the same amount of weight and got in the same amount of reps leading up to the final working set where I got in 10 more lbs. and got the higher end of the rep range.

Rounding things out, I went heavier on the dumbbell deads at 90 lbs., got in more overall reps with the close grip row, and finally, the glute ham raise!

Feeling great.

Previous Workout:

Duration: 48:30
Calories: 441
Average Heart Rate: 125 bpm (66% MHR)
Maximum Heart Rate: 150 bpm (79% MHR)
Fat Percentage of Calories: 27%

Tonight's Workout...

Duration: 1:18:39
Calories: 652
Average Heart Rate: 118 bpm (62% MHR)
Maximum Heart Rate: 146 bpm (77% MHR)
Fat Percentage of Calories: 32%

Lat Pulldown-Under
2 Warms
180 lbs. x 8 Reps.
180 lbs. x 7 Reps.
180 lbs. x 7 Reps.

T-Bar Row
2 warms
200 lbs. x 8 Reps.
215 lbs. x 8 Reps.
225 lbs. x 8 Reps.

Dumbbell Deadlifts
2 warms
85 lbs. x 10 Reps.
90 lbs. x 10 Reps.

Seated Close Grip Cable Row
140 lbs. x 12 Reps.
140 lbs. x 12 Reps.
160 lbs. x 12 Reps.

Glute Ham Raise
14
12
12
12

Lying Leg Curl
1 Warm
110 lbs. x 12 Reps.

Steady State Cardio on...

35 Minutes of incline walking

Interval Cardio-Round 2

So today, I was invited by a friend to check out this obscure "garage" near my place for a class. I reluctantly agreed.

...as it turns out, I got subjected to my first experience with "unconventional" conditioning/cardio methods and got my ass kicked royally.

Basically, it consisted of (from what I remember) snatch, clean, and presses, chin ups/flat dumbbell press supersets, plate loaded rope pulls and plate loaded sled pushes back to back and a litany of stuff in between = the most thorough ass kicking i've been dealt. (i chose the right weekend to take off completely!)

...my friend, meanwhile, is badgering me to join his team for Tough Mudder this November. I think today's invite was his way of trying to convince me. I don't know about that.

Tonight...

Duration: 1:21:21
Calories: 927
Average Heart Rate: 137 bpm (72% MHR)
Maximum Heart Rate: 175 bpm (93% MHR)
Fat Percentage of Calories: 19%

Previous Workout...

Duration: 30:58
Calories: 365
Average Heart Rate: 135 bpm (71% MHR)
Maximum Heart Rate: 171 bpm (90% MHR)
Fat Percentage of Calories: 19%

B-2-Chest and Biceps (1)

Great chest and biceps workout yesterday and again, with assistance from a partner, I was able to lift more weight with the slight incline barbell press for my third and final working set. (195 and 205 lbs. for 8 reps respectively) and with the incline dumbbell presses (70 and 75 lbs. for 10 and 8 reps respectively)

I also lifted more overall weight with the incline dumbbell curl and the cable curl and lastly, the 1 arm preacher curl.

...I think I'm gettting too used to having a partner around but it's nice to have one. It helps keep me to a schedule, I'm less likely to put workouts off (not that I ever did...but for specific times, it helps), and it ignites somewhat of a competitive fire in me.

All good things.

Previous Workout:

Duration: 55:21
Calories: 482
Average Heart Rate: 123 bpm (65% MHR)
Maximum Heart Rate: 145 bpm (77% MHR)
Fat Percentage of Calories: 30%

Today's Workout...

Duration: 58:07
Calories: 426
Average Heart Rate: 113 bpm (67% MHR)
Maximum Heart Rate: 137 bpm (78% MHR)
Fat Percentage of Calories: 37%

Slight Incline Barbell Press
2 warms
185 lbs. x 8 reps
185 lbs. x 8 reps
195 lbs. x 8 reps
205 lbs. x 5 reps

Incline DB Press
2 Warms
70 lbs. x 8 reps
75 lbs. x 8 reps

Flat DB Flye
40 lbs. x 12 reps.
40 lbs. x 12 reps.
40 lbs. x 12 reps.

Incline Dumbbell Curl
2 warms
40 lbs. x 6 Reps
40 lbs. x 6 Reps
45 lbs. x 6 Reps

Cable Curl
1 warm
100 lbs. x 10 Reps.
100 lbs. x 10 Reps.
100 lbs. x 10 Reps.

1 Arm Preacher Curl
1 Warm
35 lbs. x 12 Reps.

Steady State Cardio on...

Run around the park for 35 minutes

B-1-Quads and Calves (1)

So begins a new round of workouts! and what better way to begin than with my favorite quads and calves workout!

The numbers remain the same from the last time except for my going lighter on the standing dumbbell calf raises.

Previous Workout:

Duration: 1:20:38
Calories: 715
Average Heart Rate: 117 bpm (63% MHR)
Maximum Heart Rate: 152 bpm (83% MHR)
Fat Percentage of Calories: 30%

Today's Workout...

Duration: 1:07:51
Calories: 606
Average Heart Rate: 122 bpm (65% MHR)
Maximum Heart Rate: 151 bpm (80% MHR)
Fat Percentage of Calories: 30%

Squats
3 warms
245 lbs. x 8 reps.
265 lbs. x 8 reps.
285 lbs. x 8 reps.
315 lbs. x 8 reps.

Hack Squat
2 warms
235 lbs. x 10 reps.
245 lbs. x 10 reps.

Sissy Squat
20 reps.
20 reps.
20 reps.
20 reps.

Split Squat-Dumbbells
45 lbs. x 12 reps.
45 lbs. x 12 reps.
45 lbs. x 12 reps.

Standing Calf Raises-Dumbbells
35 lbs. x 20 reps.
35 lbs. x 20 reps.
35 lbs. x 20 reps.
35 lbs. x 20 reps.
35 lbs. x 20 reps.

Steady State Cardio on...

35 Minute jog around the park

A-4-Delts and Triceps (4)

Boy, the past week and a half has SUCKED nutritionally. The 4th of July weekend festivities spilled over this past week and I'm seeing fat in places where I didn't notice....some two weeks ago. This can be a slippery slope if I'm not careful.

I'm not making excuses. I'll own up to not being completely compliant.

Anyway, last workout for this cycle and made some gains with overall weight pushed and reps. achieved. Thanks to my partner. I'm getting used to this but he's also helped me get into the gym so despite of my nutritional shortcomings, I've had someone give me an extra push to get in the lab and get things done.

...and now my catch up is done.

Previous Workout...

Duration: 56:00
Calories: 351
Average Heart Rate: 108 bpm (57% MHR)
Maximum Heart Rate: 138 bpm (73% MHR)
Fat Percentage of Calories: 42%

Today's Workout...

Duration: 57:08
Calories: 266
Average Heart Rate: 100 bpm (53% MHR)
Maximum Heart Rate: 128 bpm (68% MHR)
Fat Percentage of Calories: 48%

Seated Barbell Press
2 Warms
135 lbs. x 8 Reps./135 lbs. x 8 Reps.-PREVIOUS
145 lbs. x 8 Reps./135 lbs. x 8 Reps.-(+ 10 lbs.)
155 lbs. x 8 Reps./135 lbs. x 7 Reps.-(+ 20 lbs.)
155 lbs. x 8 Reps._DROP_95 lbs. x 12 Reps./135 lbs. x 8 Reps..-(+ 20 lbs)

Seated Side Lateral Raises
1 warm
25 lbs. x 10 Reps./25 lbs. x 10 Reps.-PREVIOUS
30 lbs. x 10 Reps./25 lbs. x 10 Reps.-(+ 5 lbs.)
35 lbs. x 10 Reps./30 lbs. x 10 Reps.-(+ 5 bs.)

Front Raise
1 warm
15 lbs. x 12 Reps./15 lbs. x 12 Reps.-PREVIOUS
20 lbs. x 12 Reps./15 lbs. x 12 Reps.-(+ 5 lbs.)
20 lbs. x 12 Reps./20 lbs. x 12 Reps.-(- 5 lbs.)

Tricep Pressdown-Straight Bar
2 Warms
110 lbs. x 10 Reps.
120 lbs. x 10 Reps.
120 lbs. x 10 Reps.

Dumbbell Extension
1 Warm
25 lbs. x 12 Reps./25 lbs. x 12 Reps.-Previous
25 lbs. x 12 Reps./25 lbs. x 12 Reps.-Previous
25 lbs. x 12 Reps./25 lbs. x 12 Reps.-Previous

1 Arm-Underhand Press
1 Warm
50 lbs. x 12 Reps./50 lbs. x 12 Reps.-PREVIOUS

Steady State Cardio on...

35 Minutes running around the park

A-3-Back and Hamstrings (4)

No partner this morning. (Sunday) I also had to skip the post workout cardio due to plans I had right after.

No changes except for my last working set of deadlifts where I got up 10 extra pounds on my lift.

Previous Workout:

Duration: 1:10:45
Calories: 694
Average Heart Rate: 117 bpm (62% MHR)
Maximum Heart Rate: 150 bpm (80% MHR)
Fat Percentage of Calories: 33%

Today's Workout...

Duration: 58:22
Calories: 472
Average Heart Rate: 118 bpm (62% MHR)
Maximum Heart Rate: 148 bpm (78% MHR)
Fat Percentage of Calories: 33%

Lat Pulldown-Over
2 Warms
180 lbs. x 8 Reps./180 lbs. x 8 Reps.-PREVIOUS
180 lbs. x 8 Reps./180 lbs. x 8 Reps.-PREVIOUS
200 lbs. x 6 Reps./200 lbs. x 6 Reps.-PREVIOUS

Deadlift
2 warms
225 lbs. x 8 Reps./225 lbs. x 8 Reps.-PREVIOUS
245 lbs. x 8 Reps./245 lbs. x 8 Reps.-PREVIOUS
285 lbs. x 8 Reps./285 lbs. x 8 Reps.-PREVIOUS
325 lbs. x 7 Reps./315 lbs. x 8 Reps.-(+ 10 lbs., - 1 Rep.)

Bench Row
1 warm
50 lbs. x 10 Reps./50 lbs. x 10 Reps.-PREVIOUS
55 lbs. x 10 Reps./55 lbs. x 10 Reps.-PREVIOUS
55 lbs. x 10 Reps./55 lbs. x 10 Reps.-PREVIOUS

Straight Arm Pulldown
50 lbs. x 12 Reps./50 lbs. x 12 Reps.-PREVIOUS
60 lbs. x 12 Reps./50 lbs. x 12 Reps.-PREVIOUS
60 lbs. x 12 Reps./50 lbs. x 12 Reps.-PREVIOUS

Seated Leg Curl (Substituted from Standing Leg Curl from PREVIOUS workout)
155 lbs. x 12 Reps./135 lbs. x 12 Reps.-( +20 lbs.)
155 lbs. x 10 Reps./155 lbs. x 10 Reps.-PREVIOUS
155 lbs. x 10 Reps./155 lbs. x 10 Reps.-PREVIOUS

Stiff Legged Dumbbell Deadlift
1 Warm
75 lbs. x 12 Reps./75 lbs. x 12 Reps.-PREVIOUS

A-2-Chest and Biceps (4)

For this workout, it was the first time I had a partner for working out chest. I was excited considering I didn't need to walk across the rack with heavy dumbbells in my hands between sets and I'd save a little energy by having my dumbbells handed to me before sets of chest presses...among other things.

Great workout and as I've noted below, I was able to get a substantial amount of reps in with a partners' assistance.

The chest work was greatly affected while the biceps' portion (like previous weeks) remains the same.

Previous Workout:

Duration: 48:28
Calories: 438
Average Heart Rate: 122 bpm (65% MHR)
Maximum Heart Rate: 145 bpm (77% MHR)
Fat Percentage of Calories: 30%

Today's Workout...

Duration: 1:08:48
Calories: 452
Average Heart Rate: 109 bpm (58% MHR)
Maximum Heart Rate: 136 bpm (72% MHR)
Fat Percentage of Calories: 40%

Incline DB Press
2 warms
80 lbs. x 8 reps/80 lbs. x 8 reps-PREVIOUS
85 lbs. x 8 reps/80 lbs. x 8 reps-(+ 5 lbs.)
85 lbs. x 8 reps/85 lbs. x 7 reps-(+ 1 Rep.)
85 lbs. x 8 reps./85 lbs. x 6 reps.-(+ 2 Rep.)

Flat Barbell Press
2 Warms
175 lbs. x 8 reps/155 lbs. x 8 reps-(+20 lbs.)
185 lbs. x 10 reps_DROP_155 lbs. x 6 reps./175 lbs. x 8 reps.-(+ 10 lbs., + 2 reps.)

Chest Dips
21/16 (+ 5 Reps)
16/15 (+ 1 Rep)
17/14 (+ 3 Rep)
16/12 -(+ 4 Rep)

Barbell Curl
2 warms
95 lbs. x 6 reps/95 lbs. x 6 Reps-PREVIOUS
95 lbs. x 6 reps/95 lbs. x 6 Reps-PREVIOUS
105 lbs. x 6 reps./105 lbs. x 6 Reps.-PREVIOUS

Rope Curl
1 warm
110 lbs. x 10 reps/110 lbs. x 10 Reps.-PREVIOUS
110 lbs. x 10 reps/120 lbs. x 10 Reps.-PREVIOUS
110 lbs. x 10 reps/130 lbs. x 10 Reps.-PREVIOUS

Concentration Curl
1 Warm
35 lbs. x 12 reps/35 lbs. x 12 Reps.-PREVIOUS

A-1-Quads & Calves (4)

Last go around with this cycle before moving on to the next wave of workouts. Can't wait.

Like last week, poundages and reps remained the same.

Again, worked out with a partner today. Big difference. I wish I had one everyday.

Previous Workout:

Duration: 1:01:38
Calories: 542
Average Heart Rate: 122 bpm (65% MHR)
Maximum Heart Rate: 163 bpm (86% MHR)
Fat Percentage of Calories: 28%


Today's Workout...

Duration: 1:20:38
Calories: 715
Average Heart Rate: 117 bpm (63% MHR)
Maximum Heart Rate: 152 bpm (83% MHR)
Fat Percentage of Calories: 30%


Leg Extension
2 warms
200 lbs. x 10 Reps./200 lbs. x 10 Reps.-PREVIOUS
200 lbs. x 10 Reps./200 lbs. x 10 Reps.-PREVIOUS

Squats
3 warms
245 lbs. x 8 Reps./245 lbs. x 8 reps.-Previous
265 lbs. x 8 Reps./265 lbs. x 8 reps.-Previous
285 lbs. x 8 Reps./285 lbs. x 8 reps.-Previous
315 lbs. x 8 Reps./315 lbs. x 8 reps.-Previous

Bar Lunge
1 warm
125 lbs. x 10 Reps./125 lbs. x 10 reps.-PREVIOUS
125 lbs. x 10 Reps./125 lbs. x 10 reps.-PREVIOUS
135 lbs. x 10 Reps./135 lbs. x 10 reps.-PREVIOUS

Sumo DB Squat
120 lbs. x 12 reps. (No Change)
120 lbs. x 12 reps. (No Change)
120 lbs. x 12 reps. (No Change)

Calf Singles on Calf Extension Machine
55 lbs. x 20 reps.
55 lbs. x 16 reps.
55 lbs. x 16 reps.
55 lbs. x 15 reps.
55 lbs. x 15 reps.

Steady State Cardio....

35 Minutes on Stationary Bike

A-4-Delts and Triceps (3)

First workout post 4th of July and I'm looking forward to all the added energy.

Reps and poundages remain the same for the most part.

For the overhead press, I remained at 135 lbs. for all the working sets instead of working my way up with each set.

Previous 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%

Today's Workout...

Duration: 56:00
Calories: 351
Average Heart Rate: 108 bpm (57% MHR)
Maximum Heart Rate: 138 bpm (73% MHR)
Fat Percentage of Calories: 42%

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
135 lbs. x 8 Reps./145 lbs. x 6 Reps.-(- 10 lbs., + 2 Reps.)
135 lbs. x 7 Reps._DROP_95 lbs. x 12 Reps./145 lbs. x 6 Reps..-(- 10 lbs.,+ 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_15 lbs. x 12 Reps./30 lbs. x 1- Reps.-PREVIOUS

Front Raise
1 warm
15 lbs. x 12 Reps./15 lbs. x 12 Reps.-PREVIOUS
15 lbs. x 12 Reps./20 lbs. x 12 Reps.-(- 5 lbs.)
20 lbs. x 12 Reps./25 lbs. x 12 Reps.-(- 5 lbs.)

Tricepe Pressdown-Straight Bar
2 Warms
70 lbs. x 10 Reps.
70 lbs. x 10 Reps.
70 lbs. x 10 Reps.

Dumbbell Extension
1 Warm
25 lbs. x 12 Reps./25 lbs. x 10 Reps.-(+2 reps)
25 lbs. x 12 Reps./25 lbs. x 10 Reps.-(+2 reps)
25 lbs. x 12 Reps./25 lbs. x 10 Reps.-(+ 2 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 stepmill

A-3-Back and Hamstrings (3)

Whoa. What a weekend. As I type this, 4th of July weekend is winding down on a nice breezy Monday night. The workout below was from early Sunday morning.

I worked out for the first time with a partner and it was advantageous with some exercises wherein I was able to be handed weights before beginning a movement like say, the bench row.

As such, you'll see a direct reflection of that below where I had increased weight in some sets.

Nutritionally, it was less than exceptional as it was also my girlfriend's birthday weekend. (4th of July) So I basically went out each night of this weekend to celebrate...INCLUDING the usual 4th of July fare.

I'm almost afraid to step onto the scale.

...but tomorrow's another day. Another day to bounce back.

Previous Workout:

Duration: 56:42
Calories: 460
Average Heart Rate: 119 bpm (63% MHR)
Maximum Heart Rate: 221 bpm (117% MHR)
Fat Percentage of Calories: 32%

Today's Workout...

Duration: 1:10:45
Calories: 694
Average Heart Rate: 117 bpm (62% MHR)
Maximum Heart Rate: 150 bpm (80% MHR)
Fat Percentage of Calories: 33%

Lat Pulldown-Over
2 Warms
180 lbs. x 8 Reps./180 lbs. x 8 Reps.-PREVIOUS
180 lbs. x 8 Reps./180 lbs. x 8 Reps.-PREVIOUS
200 lbs. x 7 Reps./200 lbs. x 6 Reps.-(+1 Rep.)

Deadlift
2 warms
225 lbs. x 8 Reps./225 lbs. x 8 Reps.-PREVIOUS
245 lbs. x 8 Reps./245 lbs. x 8 Reps.-PREVIOUS
285 lbs. x 8 Reps./275 lbs. x 8 Reps.-(+ 10 lbs.)
315 lbs. x 8 Reps./315 lbs. x 8 Reps.-PREVIOUS

Bench Row
1 warm
50 lbs. x 10 Reps./50 lbs. x 10 Reps.-PREVIOUS
55 lbs. x 10 Reps./50 lbs. x 10 Reps.-( + 5 lbs.)
55 lbs. x 10 Reps./50 lbs. x 10 Reps.-( + 5 lbs.)

Straight Arm Pulldown
50 lbs. x 12 Reps./50 lbs. x 12 Reps.-PREVIOUS
60 lbs. x 12 Reps./50 lbs. x 12 Reps.-PREVIOUS
60 lbs. x 12 Reps./50 lbs. x 12 Reps.-PREVIOUS

Seated Leg Curl (Substituted from Standing Leg Curl from PREVIOUS workout)
135 lbs. x 12 Reps./135 lbs. x 12 Reps.-PREVIOUS
155 lbs. x 10 Reps./145 lbs. x 10 Reps.-PREVIOUS
155 lbs. x 10 Reps./155 lbs. x 10 Reps.-PREVIOUS

Stiff Legged Dumbbell Deadlift
1 Warm
75 lbs. x 12 Reps./75 lbs. x 12 Reps.-PREVIOUS

Interval Cardio-Round 2

First time taking my interval cardio outdoors...and as long as the weather permits (not too hot, not too cold) I may mix things up when need be.

Today, I performed hill sprints and by the time I was through my lungs were on fire.

The extra day between sessions 1 and 2 make a difference, I feel.

Tonight...

Duration: 30:58
Calories: 389
Average Heart Rate: 145 bpm (77% MHR)
Maximum Heart Rate: 170 bpm (90% MHR)
Fat Percentage of Calories: 15%

Previous Workout...

Duration: 30:15
Calories: 357
Average Heart Rate: 144 bpm (76% MHR)
Maximum Heart Rate: 177 bpm (94% MHR)
Fat Percentage of Calories: 17%

A-2-Chest and Biceps (3)

Today, I was going to perform my 2nd interval cardio session for the week but as I wrote earlier, I didn't like performing a high intensity cardio after a leg workout and i would simply be dragging my feet. So I extended the time between interval sessions by a day. As such, I performed the third round of this chest and biceps workout for this current cycle of workouts. Also, I must be doing something right because I am still feeling DOMS in my legs...even as I write this. (today-saturday morning)

Based on the first two rounds, I was failing to hit even the low end of my prescribed rep ranges working up towards the final working sets for both the incline dumbbell press and flat barbell bench press. So, I lightened up the weight and was able to stay within my targeted rep ranges with no intensity lacking. I'm glad I went down a bit as I felt I stimulated the muscles targeted with more control.

The biceps workouts remain the same from last week.

Finally, I didn't use any intensity techniques (ie: dropsets, rest/pause sets)

Good workout.

Previous Workout:

Duration: 55:55
Calories: 456
Average Heart Rate: 118 bpm (62% MHR)
Maximum Heart Rate: 145 bpm (77% MHR)
Fat Percentage of Calories: 33%

Today's Workout...

Duration: 48:28
Calories: 438
Average Heart Rate: 122 bpm (65% MHR)
Maximum Heart Rate: 145 bpm (77% MHR)
Fat Percentage of Calories: 30%

Incline DB Press
2 warms
80 lbs. x 8 reps/80 lbs. x 8 reps-PREVIOUS
80 lbs. x 8 reps/85 lbs. x 8 reps-(- 5 lbs.)
85 lbs. x 7 reps/85 lbs. x 7 reps-PREVIOUS
85 lbs. x 6 reps./90 lbs. x 5 reps_DROP_80 lbs. x 3 reps_DROP_70 lbs. x 4 Reps.-(- 5 lbs., + 1 Rep.)

Flat Barbell Press
2 Warms
155 lbs. x 8 reps/185 lbs. x 8 reps-(-30 lbs., + 2 Reps.)
175 lbs. x 8 reps_DROP_135 lbs. x 6 reps./185 lbs. x 5 reps.-(- 10 lbs., + 3 reps.)

Chest Dips
16/20 (- 4 Reps)
15/14 (+ 1 Rep)
14/13 (+ 1 Rep)
12/12 - PREVIOUS

Barbell Curl
2 warms
95 lbs. x 6 reps/95 lbs. x 6 Reps-PREVIOUS
95 lbs. x 6 reps/95 lbs. x 6 Reps-PREVIOUS
105 lbs. x 5 reps./105 lbs. x 6 Reps.-PREVIOUS

Rope Curl
1 warm
110 lbs. x 10 reps/110 lbs. x 10 Reps.-PREVIOUS
110 lbs. x 10 reps/120 lbs. x 10 Reps.-PREVIOUS
110 lbs. x 10 reps/130 lbs. x 10 Reps.-PREVIOUS

Concentration Curl
1 Warm
35 lbs. x 12 reps/35 lbs. x 12 Reps.-PREVIOUS