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