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