One last early morning workout before I headed down to the Outer Banks. (Well, VA Beach...until we hear back from our realtors regarding the availability to our house)
Fortunately, my part of town wasn't affected so much by the Hurricane. We're hoping for the best as we head down to the Outer Banks.
Overall good workout for which I was able to complete the prescribed reps for the overhead press at 70 lbs. for my final working set!
Everything else remains the same.
Previous Workout...
Duration: 47:52
Calories: 419
Average Heart Rate: 121 bpm (64% MHR)
Maximum Heart Rate: 146 bpm (77% MHR)
Fat Percentage of Calories: 30%
Today's Workout...
Duration: 1:04:02
Calories: 559
Average Heart Rate: 121 bpm (64% MHR)
Maximum Heart Rate: 154 bpm (81% MHR)
Fat Percentage of Calories: 30%
Dumbbell Press
2 Warms
65 lbs. x 8 Reps
65 lbs. x 8 Reps.
65 lbs. x 8 Reps.
70 lbs. x 8 Reps.
Upright Row
2 warm
90 lbs. x 10 Reps.
100 lbs. x 10 Reps.
110 lbs. x 10 Reps.
Rear Delt Flye
1 warm
35 lbs. x 12 Reps.
35 lbs. x 12 Reps.
35 lbs. x 12 Reps.
Bar Extension
2 Warms
80 lbs. x 10 Reps.
80 lbs. x 10 Reps
80 lbs. x 10 Reps.
Dumbbell Kickback
1 Warm
25 lbs. x 12 Reps.
25 lbs. x 12 Reps.
25 lbs. x 12 Reps.
1 Arm Rope Pressdown
1 Warm
40 lbs. x 12 Reps.
Steady State Cardio on...
Stationary Bike for 35 Minutes
Monday, August 29, 2011
Saturday, August 27, 2011
C-1-Quads and Calves (4)
Today was the day Hurricane Irene started it's path up the east coast.
It was also the day I made the best gains for this particular quads and calves workout.
I lifted more weight for each working set of the front squats. Ending at 205 lbs. for 7 reps.
For the leg extensions, I was able to lift the entire stack of plates for 10 reps. at 245 lbs.!
and finally, I was able to push more weight with the leg presses.
Previous Workout:
Duration: 51:06
Calories: 525
Average Heart Rate: 130 bpm (69% MHR)
Maximum Heart Rate: 169 bpm (89% MHR)
Fat Percentage of Calories: 23%
Today's Workout...
Duration: 1:44:35
Calories: 832
Average Heart Rate: 117 bpm (62% MHR)
Maximum Heart Rate: 164 bpm (87% MHR)
Fat Percentage of Calories: 32%
Front Squats
3 warms
185 lbs. x 8 reps.
195 lbs. x 8 reps.
205 lbs. x 7 reps.
Leg Extension
1 warm
215 lbs. x 10 reps.
245 lbs. x 10 reps.
Leg Press
630 lbs. x 10 reps.
630 lbs. x 10 reps.
630 lbs. x 10 reps.
Walking Dumbbell Lunge
45 lbs. x 12 reps.
45 lbs. x 12 reps.
45 lbs. x 12 reps.
High-Rep Seated Calf Raises
35 lbs. x 25 reps.
35 lbs. x 25 reps.
35 lbs. x 25 reps.
35 lbs. x 25 reps.
35 lbs. x 25 reps.
Steady State Cardio on...
35 minutes on the stationary bike
It was also the day I made the best gains for this particular quads and calves workout.
I lifted more weight for each working set of the front squats. Ending at 205 lbs. for 7 reps.
For the leg extensions, I was able to lift the entire stack of plates for 10 reps. at 245 lbs.!
and finally, I was able to push more weight with the leg presses.
Previous Workout:
Duration: 51:06
Calories: 525
Average Heart Rate: 130 bpm (69% MHR)
Maximum Heart Rate: 169 bpm (89% MHR)
Fat Percentage of Calories: 23%
Today's Workout...
Duration: 1:44:35
Calories: 832
Average Heart Rate: 117 bpm (62% MHR)
Maximum Heart Rate: 164 bpm (87% MHR)
Fat Percentage of Calories: 32%
Front Squats
3 warms
185 lbs. x 8 reps.
195 lbs. x 8 reps.
205 lbs. x 7 reps.
Leg Extension
1 warm
215 lbs. x 10 reps.
245 lbs. x 10 reps.
Leg Press
630 lbs. x 10 reps.
630 lbs. x 10 reps.
630 lbs. x 10 reps.
Walking Dumbbell Lunge
45 lbs. x 12 reps.
45 lbs. x 12 reps.
45 lbs. x 12 reps.
High-Rep Seated Calf Raises
35 lbs. x 25 reps.
35 lbs. x 25 reps.
35 lbs. x 25 reps.
35 lbs. x 25 reps.
35 lbs. x 25 reps.
Steady State Cardio on...
35 minutes on the stationary bike
Friday, August 26, 2011
C-2-Chest and Arms (3)
Excellent early morning workout on this day. Again, with my training partner, I was able to hit some personal records.
I led off heavier and lifted heavier for each working set on the flat dumbbell press until finally, I lifted the most I've ever lifted for the flat presses at 110 lbs. for 6 Reps.
I also went heavier with the slight incline presses and hit the prescribed rep ranges.
I went lighter with the flies and the biceps portion of the workout remains the same.
Previous Workout:
Duration: 56:34
Calories: 527
Average Heart Rate: 124 bpm (58% MHR)
Maximum Heart Rate: 153 bpm (75% MHR)
Fat Percentage of Calories: 27%
Today's Workout...
Duration: 50:15
Calories: 523
Average Heart Rate: 131 bpm (69% MHR)
Maximum Heart Rate: 159 bpm (84% MHR)
Fat Percentage of Calories: 23%
Flat dumbbell bench press
2 warms
85 lbs. x 8 reps
95 lbs. x 8 reps
100 lbs. x 8 reps
110 lbs. x 6 reps
Slight Incline DB Press
2 Warms
80 lbs. x 10 reps
85 lbs. x 8 reps.
Incline DB Flye
1 Warm
40 lbs. x 12 reps.
40 lbs. x 12 reps.
40 lbs. x 12 reps.
Hammer Curls
2 warms
65 lbs. x 6 Reps
65 lbs. x 6 Reps
70 lbs. x 6 Reps
Close Grip Barbell Curl
1 warm
75 lbs. x 10 Reps.
80 lbs. x 10 Reps.
85 lbs. x 10 Reps.
1 Arm Cable Curl
1 Warm
40 lbs. x 12 Reps.
Steady State Cardio
....35 minutes on a stepmill
I led off heavier and lifted heavier for each working set on the flat dumbbell press until finally, I lifted the most I've ever lifted for the flat presses at 110 lbs. for 6 Reps.
I also went heavier with the slight incline presses and hit the prescribed rep ranges.
I went lighter with the flies and the biceps portion of the workout remains the same.
Previous Workout:
Duration: 56:34
Calories: 527
Average Heart Rate: 124 bpm (58% MHR)
Maximum Heart Rate: 153 bpm (75% MHR)
Fat Percentage of Calories: 27%
Today's Workout...
Duration: 50:15
Calories: 523
Average Heart Rate: 131 bpm (69% MHR)
Maximum Heart Rate: 159 bpm (84% MHR)
Fat Percentage of Calories: 23%
Flat dumbbell bench press
2 warms
85 lbs. x 8 reps
95 lbs. x 8 reps
100 lbs. x 8 reps
110 lbs. x 6 reps
Slight Incline DB Press
2 Warms
80 lbs. x 10 reps
85 lbs. x 8 reps.
Incline DB Flye
1 Warm
40 lbs. x 12 reps.
40 lbs. x 12 reps.
40 lbs. x 12 reps.
Hammer Curls
2 warms
65 lbs. x 6 Reps
65 lbs. x 6 Reps
70 lbs. x 6 Reps
Close Grip Barbell Curl
1 warm
75 lbs. x 10 Reps.
80 lbs. x 10 Reps.
85 lbs. x 10 Reps.
1 Arm Cable Curl
1 Warm
40 lbs. x 12 Reps.
Steady State Cardio
....35 minutes on a stepmill
Thursday, August 25, 2011
C-3-Back and Hamstrings (3)
Again, I didn't fare as well with the pulls but was able to pull 205 lbs. for 2 out of the 3 working sets with the bent over row (as opposed to one), pulled more with each and every working set with the rope pulldowns, and pulled more (205 lbs.) for all but one of my working sets with the stiff legged barbell deadlifts.
Previous Workout:
Duration: 40:39
Calories: 375
Average Heart Rate: 124 bpm (66% MHR)
Maximum Heart Rate: 142 bpm (75% MHR)
Fat Percentage of Calories: 28%
Tonight's Workout...
Duration: 58:50
Calories: 447
Average Heart Rate: 115 bpm (61% MHR)
Maximum Heart Rate: 146 bpm (77% MHR)
Fat Percentage of Calories: 35%
Pullup
8 Reps.
8 Reps.
6 Reps.
6 Reps.
I followed up with assisted pullups for 10-12 more reps.
Bent Over Barbell Row
2 warms
185 lbs. x 8 Reps.
205 lbs. x 8 Reps.
205 lbs. x 8 Reps.
Rope Pulldown
1 warms
80 lbs. x 12 Reps.
80 lbs. x 12 Reps.
80 lbs. x 12 Reps.
Stiff Legged Barbell Deadlift
185 lbs. x 8 Reps.
205 lbs. x 8 Reps.
205 lbs. x 8 Reps.
Lying Leg Curl
2 warms
120 lbs. x 12 Reps.
120 lbs. x 12 Reps.
Single Leg-Leg Curl
1 Warm
60 lbs. x 12 Reps.
Steady State Cardio
35 minutes on the stepmill.
Previous Workout:
Duration: 40:39
Calories: 375
Average Heart Rate: 124 bpm (66% MHR)
Maximum Heart Rate: 142 bpm (75% MHR)
Fat Percentage of Calories: 28%
Tonight's Workout...
Duration: 58:50
Calories: 447
Average Heart Rate: 115 bpm (61% MHR)
Maximum Heart Rate: 146 bpm (77% MHR)
Fat Percentage of Calories: 35%
Pullup
8 Reps.
8 Reps.
6 Reps.
6 Reps.
I followed up with assisted pullups for 10-12 more reps.
Bent Over Barbell Row
2 warms
185 lbs. x 8 Reps.
205 lbs. x 8 Reps.
205 lbs. x 8 Reps.
Rope Pulldown
1 warms
80 lbs. x 12 Reps.
80 lbs. x 12 Reps.
80 lbs. x 12 Reps.
Stiff Legged Barbell Deadlift
185 lbs. x 8 Reps.
205 lbs. x 8 Reps.
205 lbs. x 8 Reps.
Lying Leg Curl
2 warms
120 lbs. x 12 Reps.
120 lbs. x 12 Reps.
Single Leg-Leg Curl
1 Warm
60 lbs. x 12 Reps.
Steady State Cardio
35 minutes on the stepmill.
Tuesday, August 23, 2011
C-1-Quads and Calves (3)
This days' quads and calves session was better than the previous. Alot of that has to do with the bar staying atop my delts and not rolling forward.
Alas, I was able to move up in weight for the final working set with the front squats. (195 lbs. for 7 reps.) and the final working set with the leg press. (630 lbs. for 10 Reps.)
Everything else remains the same from the previous workout.
Previous Workout:
Duration: 51:06
Calories: 525
Average Heart Rate: 130 bpm (69% MHR)
Maximum Heart Rate: 169 bpm (89% MHR)
Fat Percentage of Calories: 23%
Today's Workout...
Duration: 49:16
Calories: 424
Average Heart Rate: 120 bpm (63% MHR)
Maximum Heart Rate: 160 bpm (85% MHR)
Fat Percentage of Calories: 30%
Front Squats
3 warms
155 lbs. x 8 reps.
185 lbs. x 6 reps.
195 lbs. x 7 reps.
Leg Extension
1 warm
200 lbs. x 10 reps.
215 lbs. x 10 reps.
Leg Press
540 lbs. x 10 reps.
540 lbs. x 10 reps.
630 lbs. x 10 reps.
Walking Dumbbell Lunge
45 lbs. x 12 reps.
45 lbs. x 12 reps.
45 lbs. x 12 reps.
High-Rep Seated Calf Raises
35 lbs. x 25 reps.
35 lbs. x 25 reps.
35 lbs. x 25 reps.
35 lbs. x 25 reps.
35 lbs. x 25 reps.
Steady State Cardio on...
35 minutes on the stationary bike
Alas, I was able to move up in weight for the final working set with the front squats. (195 lbs. for 7 reps.) and the final working set with the leg press. (630 lbs. for 10 Reps.)
Everything else remains the same from the previous workout.
Previous Workout:
Duration: 51:06
Calories: 525
Average Heart Rate: 130 bpm (69% MHR)
Maximum Heart Rate: 169 bpm (89% MHR)
Fat Percentage of Calories: 23%
Today's Workout...
Duration: 49:16
Calories: 424
Average Heart Rate: 120 bpm (63% MHR)
Maximum Heart Rate: 160 bpm (85% MHR)
Fat Percentage of Calories: 30%
Front Squats
3 warms
155 lbs. x 8 reps.
185 lbs. x 6 reps.
195 lbs. x 7 reps.
Leg Extension
1 warm
200 lbs. x 10 reps.
215 lbs. x 10 reps.
Leg Press
540 lbs. x 10 reps.
540 lbs. x 10 reps.
630 lbs. x 10 reps.
Walking Dumbbell Lunge
45 lbs. x 12 reps.
45 lbs. x 12 reps.
45 lbs. x 12 reps.
High-Rep Seated Calf Raises
35 lbs. x 25 reps.
35 lbs. x 25 reps.
35 lbs. x 25 reps.
35 lbs. x 25 reps.
35 lbs. x 25 reps.
Steady State Cardio on...
35 minutes on the stationary bike
Monday, August 22, 2011
C-4-Delts and Triceps (2)
On this day, the morning of August 22, 2011, I've started training during the early morning hours. Part of the reason is, it allowed me to get some work in with my training partner a few times a week and these times are really the only times we'd be available to train.
For this workout, I increased weight and lifted more for the final two working sets with the overhead dumbbell press, increased weight from before with the final working set with the upright rows, and finally, went heavier with the rear delt flyes.
The triceps work remains the same.
Previous Workout...
Duration: 37:43
Calories: 406
Average Heart Rate: 133 bpm (70% MHR)
Maximum Heart Rate: 159 bpm (84% MHR)
Fat Percentage of Calories: 21%
Today's Workout...
Duration: 47:52
Calories: 419
Average Heart Rate: 121 bpm (64% MHR)
Maximum Heart Rate: 146 bpm (77% MHR)
Fat Percentage of Calories: 30%
Dumbbell Press
2 Warms
65 lbs. x 8 Reps
65 lbs. x 8 Reps.
70 lbs. x 8 Reps.
70 lbs. x 7 Reps.
Upright Row
2 warm
90 lbs. x 10 Reps.
100 lbs. x 10 Reps.
110 lbs. x 10 Reps.
Rear Delt Flye
1 warm
35 lbs. x 12 Reps.
35 lbs. x 12 Reps.
35 lbs. x 12 Reps.
Bar Extension
2 Warms
80 lbs. x 10 Reps.
80 lbs. x 10 Reps
80 lbs. x 10 Reps.
Dumbbell Kickback
1 Warm
25 lbs. x 12 Reps.
25 lbs. x 12 Reps.
25 lbs. x 12 Reps.
1 Arm Rope Pressdown
1 Warm
40 lbs. x 12 Reps.
Steady State Cardio on...
Stationary Bike for 35 Minutes
For this workout, I increased weight and lifted more for the final two working sets with the overhead dumbbell press, increased weight from before with the final working set with the upright rows, and finally, went heavier with the rear delt flyes.
The triceps work remains the same.
Previous Workout...
Duration: 37:43
Calories: 406
Average Heart Rate: 133 bpm (70% MHR)
Maximum Heart Rate: 159 bpm (84% MHR)
Fat Percentage of Calories: 21%
Today's Workout...
Duration: 47:52
Calories: 419
Average Heart Rate: 121 bpm (64% MHR)
Maximum Heart Rate: 146 bpm (77% MHR)
Fat Percentage of Calories: 30%
Dumbbell Press
2 Warms
65 lbs. x 8 Reps
65 lbs. x 8 Reps.
70 lbs. x 8 Reps.
70 lbs. x 7 Reps.
Upright Row
2 warm
90 lbs. x 10 Reps.
100 lbs. x 10 Reps.
110 lbs. x 10 Reps.
Rear Delt Flye
1 warm
35 lbs. x 12 Reps.
35 lbs. x 12 Reps.
35 lbs. x 12 Reps.
Bar Extension
2 Warms
80 lbs. x 10 Reps.
80 lbs. x 10 Reps
80 lbs. x 10 Reps.
Dumbbell Kickback
1 Warm
25 lbs. x 12 Reps.
25 lbs. x 12 Reps.
25 lbs. x 12 Reps.
1 Arm Rope Pressdown
1 Warm
40 lbs. x 12 Reps.
Steady State Cardio on...
Stationary Bike for 35 Minutes
Saturday, August 20, 2011
C-3-Back and Hamstrings (2)
Since I'm behind a week and a half's worth of workouts. I'll keep the summaries as short as possible. (Hopefully) I just want to get my online blog and documentation up to date.
During this particular workout, I went up in weight by the third and final working set with the Bent Over Row, Rope Pulldown, and the stiff legged Deadlift. All of which is noted...after the jump.
Previous Workout:
Duration: 40:39
Calories: 375
Average Heart Rate: 124 bpm (66% MHR)
Maximum Heart Rate: 142 bpm (75% MHR)
Fat Percentage of Calories: 28%
Tonight's Workout...
Duration: 1:00:52
Calories: 484
Average Heart Rate: 116 bpm (61% MHR)
Maximum Heart Rate: 144 bpm (76% MHR)
Fat Percentage of Calories: 23%
Pullup
8 Reps.
8 Reps.
6 Reps.
6 Reps.
I followed up with assisted pullups for 10-12 more reps. with varying levels of assisted resistance.
Bent Over Barbell Row
2 warms
185 lbs. x 8 Reps.
185 lbs. x 8 Reps.
205 lbs. x 8 Reps.
Rope Pulldown
1 warms
70 lbs. x 12 Reps.
70 lbs. x 12 Reps.
80 lbs. x 12 Reps.
Stiff Legged Barbell Deadlift
185 lbs. x 8 Reps.
185 lbs. x 8 Reps.
205 lbs. x 8 Reps.
Lying Leg Curl
2 warms
120 lbs. x 12 Reps.
125 lbs. x 12 Reps.
Single Leg-Leg Curl
1 Warm
50 lbs. x 12 Reps.
During this particular workout, I went up in weight by the third and final working set with the Bent Over Row, Rope Pulldown, and the stiff legged Deadlift. All of which is noted...after the jump.
Previous Workout:
Duration: 40:39
Calories: 375
Average Heart Rate: 124 bpm (66% MHR)
Maximum Heart Rate: 142 bpm (75% MHR)
Fat Percentage of Calories: 28%
Tonight's Workout...
Duration: 1:00:52
Calories: 484
Average Heart Rate: 116 bpm (61% MHR)
Maximum Heart Rate: 144 bpm (76% MHR)
Fat Percentage of Calories: 23%
Pullup
8 Reps.
8 Reps.
6 Reps.
6 Reps.
I followed up with assisted pullups for 10-12 more reps. with varying levels of assisted resistance.
Bent Over Barbell Row
2 warms
185 lbs. x 8 Reps.
185 lbs. x 8 Reps.
205 lbs. x 8 Reps.
Rope Pulldown
1 warms
70 lbs. x 12 Reps.
70 lbs. x 12 Reps.
80 lbs. x 12 Reps.
Stiff Legged Barbell Deadlift
185 lbs. x 8 Reps.
185 lbs. x 8 Reps.
205 lbs. x 8 Reps.
Lying Leg Curl
2 warms
120 lbs. x 12 Reps.
125 lbs. x 12 Reps.
Single Leg-Leg Curl
1 Warm
50 lbs. x 12 Reps.
Friday, August 19, 2011
C-2-Chest and Arms (2)
Good workout today, however, I had to resort to a few rest/pause and drop sets to finish out the flat and slight incline presses.
I've been slacking with the interval cardio...so, I did them for the first time in awhile AFTER my workout. I waited awhile, of course, consumed some aminos and I was back at it.
Previous Workout:
Duration: 1:03:43
Calories: 598
Average Heart Rate: 124 bpm (58% MHR)
Maximum Heart Rate: 152 bpm (74% MHR)
Fat Percentage of Calories: 28%
Today's Workout...
Duration: 56:34
Calories: 527
Average Heart Rate: 124 bpm (58% MHR)
Maximum Heart Rate: 153 bpm (75% MHR)
Fat Percentage of Calories: 27%
Flat dumbbell bench press
2 warms
80 lbs. x 8 reps
85 lbs. x 8 reps
90 lbs. x 8 reps
95 lbs. x 6 reps
Slight Incline DB Press
2 Warms
80 lbs. x 10 reps
85 lbs. x 6 reps,_REST/PAUSE_3 Reps., 75 lbs. x 3 Reps.
Incline DB Flye
1 Warm
50 lbs. x 12 reps.
50 lbs. x 12 reps.
50 lbs. x 12 reps.
Hammer Curls
2 warms
65 lbs. x 6 Reps
65 lbs. x 6 Reps
65 lbs. x 6 Reps
Close Grip Barbell Curl
1 warm
75 lbs. x 10 Reps.
75 lbs. x 10 Reps.
75 lbs. x 10 Reps.
1 Arm Cable Curl
1 Warm
40 lbs. x 12 Reps.
POST WORKOUT INTERVAL CARDIO
....30 minutes on a treadmill
I've been slacking with the interval cardio...so, I did them for the first time in awhile AFTER my workout. I waited awhile, of course, consumed some aminos and I was back at it.
Previous Workout:
Duration: 1:03:43
Calories: 598
Average Heart Rate: 124 bpm (58% MHR)
Maximum Heart Rate: 152 bpm (74% MHR)
Fat Percentage of Calories: 28%
Today's Workout...
Duration: 56:34
Calories: 527
Average Heart Rate: 124 bpm (58% MHR)
Maximum Heart Rate: 153 bpm (75% MHR)
Fat Percentage of Calories: 27%
Flat dumbbell bench press
2 warms
80 lbs. x 8 reps
85 lbs. x 8 reps
90 lbs. x 8 reps
95 lbs. x 6 reps
Slight Incline DB Press
2 Warms
80 lbs. x 10 reps
85 lbs. x 6 reps,_REST/PAUSE_3 Reps., 75 lbs. x 3 Reps.
Incline DB Flye
1 Warm
50 lbs. x 12 reps.
50 lbs. x 12 reps.
50 lbs. x 12 reps.
Hammer Curls
2 warms
65 lbs. x 6 Reps
65 lbs. x 6 Reps
65 lbs. x 6 Reps
Close Grip Barbell Curl
1 warm
75 lbs. x 10 Reps.
75 lbs. x 10 Reps.
75 lbs. x 10 Reps.
1 Arm Cable Curl
1 Warm
40 lbs. x 12 Reps.
POST WORKOUT INTERVAL CARDIO
....30 minutes on a treadmill
Thursday, August 18, 2011
C-1-Quads and Calves (2)
Man, this week is brutal. I sucked yesterday with this workout. Ok. That maybe a stretch....
...but the darn barbell was rolling down my shoulders again for the front squats. Alas, I remain at 185 lbs.
Everything else, aside from the leg extensions, remain the same. (weights and reps)
Previous Workout:
Duration: 56:46
Calories: 516
Average Heart Rate: 123 bpm (65% MHR)
Maximum Heart Rate: 165 bpm (87% MHR)
Fat Percentage of Calories: 28%
Today's Workout...
Duration: 51:06
Calories: 525
Average Heart Rate: 130 bpm (69% MHR)
Maximum Heart Rate: 169 bpm (89% MHR)
Fat Percentage of Calories: 23%
Front Squats
3 warms
155 lbs. x 8 reps.
185 lbs. x 6 reps.
185 lbs. x 8 reps.
Leg Extension
1 warm
200 lbs. x 10 reps.
215 lbs. x 10 reps.
Leg Press
540 lbs. x 10 reps.
540 lbs. x 10 reps.
540 lbs. x 10 reps.
Walking Dumbbell Lunge
45 lbs. x 12 reps.
45 lbs. x 12 reps.
45 lbs. x 12 reps.
High-Rep Seated Calf Raises
35 lbs. x 25 reps.
35 lbs. x 25 reps.
35 lbs. x 25 reps.
35 lbs. x 25 reps.
35 lbs. x 25 reps.
Steady State Cardio on...
35 minutes on the stationary bike
...but the darn barbell was rolling down my shoulders again for the front squats. Alas, I remain at 185 lbs.
Everything else, aside from the leg extensions, remain the same. (weights and reps)
Previous Workout:
Duration: 56:46
Calories: 516
Average Heart Rate: 123 bpm (65% MHR)
Maximum Heart Rate: 165 bpm (87% MHR)
Fat Percentage of Calories: 28%
Today's Workout...
Duration: 51:06
Calories: 525
Average Heart Rate: 130 bpm (69% MHR)
Maximum Heart Rate: 169 bpm (89% MHR)
Fat Percentage of Calories: 23%
Front Squats
3 warms
155 lbs. x 8 reps.
185 lbs. x 6 reps.
185 lbs. x 8 reps.
Leg Extension
1 warm
200 lbs. x 10 reps.
215 lbs. x 10 reps.
Leg Press
540 lbs. x 10 reps.
540 lbs. x 10 reps.
540 lbs. x 10 reps.
Walking Dumbbell Lunge
45 lbs. x 12 reps.
45 lbs. x 12 reps.
45 lbs. x 12 reps.
High-Rep Seated Calf Raises
35 lbs. x 25 reps.
35 lbs. x 25 reps.
35 lbs. x 25 reps.
35 lbs. x 25 reps.
35 lbs. x 25 reps.
Steady State Cardio on...
35 minutes on the stationary bike
Tuesday, August 16, 2011
C-4-Delts and Triceps (1)
My back from the previous workout was killing me.
Again, for this workout also, I lifted less than the last time which was frustrating but got through it.
I'm slowly getting back to the whole "training by myself" routine again. I almost forgot how much more intense it was with shorter rest periods and forcing myself (no spot) past sticking points and employing intensity techniques here and there. (drops and such)
Previous Workout...
Duration: 37:43
Calories: 406
Average Heart Rate: 133 bpm (70% MHR)
Maximum Heart Rate: 159 bpm (84% MHR)
Fat Percentage of Calories: 21%
Today's Workout...
Duration: N/A
Calories: N/A
Average Heart Rate: 133
Maximum Heart Rate: 159 bpm (84% MHR)
Fat Percentage of Calories: 21%
Dumbbell Press
2 Warms
65 lbs. x 8 Reps
65 lbs. x 8 Reps.
65 lbs. x 7 Reps.
65 lbs. x 4 Reps._DROP_50 lbs. x 4 Reps.
Upright Row
2 warm
90 lbs. x 10 Reps.
100 lbs. x 10 Reps.
100 lbs. x 10 Reps.
Rear Delt Flye
1 warm
30 lbs. x 12 Reps.
30 lbs. x 12 Reps.
30 lbs. x 12 Reps.
Bar Extension
2 Warms
80 lbs. x 10 Reps.
80 lbs. x 10 Reps
80 lbs. x 10 Reps.
Dumbbell Kickback
1 Warm
25 lbs. x 12 Reps.
25 lbs. x 12 Reps.
25 lbs. x 12 Reps.
1 Arm Rope Pressdown
1 Warm
40 lbs. x 12 Reps.
Steady State Cardio on...
Stationary Bike for 35 Minutes
Again, for this workout also, I lifted less than the last time which was frustrating but got through it.
I'm slowly getting back to the whole "training by myself" routine again. I almost forgot how much more intense it was with shorter rest periods and forcing myself (no spot) past sticking points and employing intensity techniques here and there. (drops and such)
Previous Workout...
Duration: 37:43
Calories: 406
Average Heart Rate: 133 bpm (70% MHR)
Maximum Heart Rate: 159 bpm (84% MHR)
Fat Percentage of Calories: 21%
Today's Workout...
Duration: N/A
Calories: N/A
Average Heart Rate: 133
Maximum Heart Rate: 159 bpm (84% MHR)
Fat Percentage of Calories: 21%
Dumbbell Press
2 Warms
65 lbs. x 8 Reps
65 lbs. x 8 Reps.
65 lbs. x 7 Reps.
65 lbs. x 4 Reps._DROP_50 lbs. x 4 Reps.
Upright Row
2 warm
90 lbs. x 10 Reps.
100 lbs. x 10 Reps.
100 lbs. x 10 Reps.
Rear Delt Flye
1 warm
30 lbs. x 12 Reps.
30 lbs. x 12 Reps.
30 lbs. x 12 Reps.
Bar Extension
2 Warms
80 lbs. x 10 Reps.
80 lbs. x 10 Reps
80 lbs. x 10 Reps.
Dumbbell Kickback
1 Warm
25 lbs. x 12 Reps.
25 lbs. x 12 Reps.
25 lbs. x 12 Reps.
1 Arm Rope Pressdown
1 Warm
40 lbs. x 12 Reps.
Steady State Cardio on...
Stationary Bike for 35 Minutes
Monday, August 15, 2011
C-3-Back and Hamstrings (1)
Catchup Time! (Lunchtime also....) the first of 4 entries this week....
This workout was from Monday, August 15th.
This is my least favorite back workout. That doesn't mean I don't like it. On the contrary. I just suck at it. That maybe too harsh but I digress.
Numbers remain the same from the last time I did this back in June. I sucked at pulls and I thought I would have improved some but no. In fact, the pulls felt a wee bit harder. The same can be said about the bent over rows. I went lighter than the last time.
...it was a nice shock to the body, however, as I was SUPER SORE the following day.
Previous Workout:
Duration: 1:00:27
Calories: 583
Average Heart Rate: 126 bpm (62% MHR)
Maximum Heart Rate: 152 bpm (80% MHR)
Fat Percentage of Calories: 26%
Tonight's Workout...
Duration: 40:39
Calories: 375
Average Heart Rate: 124 bpm (66% MHR)
Maximum Heart Rate: 142 bpm (75% MHR)
Fat Percentage of Calories: 28%
Pullup
8 Reps.
8 Reps.
6 Reps.
6 Reps.
I followed up with assisted pullups for 10-12 more reps.
Bent Over Barbell Row
2 warms
185 lbs. x 8 Reps.
185 lbs. x 8 Reps.
185 lbs. x 8 Reps.
Rope Pulldown
1 warms
70 lbs. x 12 Reps.
70 lbs. x 12 Reps.
70 lbs. x 12 Reps.
Stiff Legged Barbell Deadlift
185 lbs. x 8 Reps.
185 lbs. x 8 Reps.
185 lbs. x 8 Reps.
Lying Leg Curl
2 warms
120 lbs. x 12 Reps.
125 lbs. x 12 Reps.
Single Leg-Leg Curl
1 Warm
60 lbs. x 12 Reps.
Steady State Cardio
35 minutes on the stepmill.
This workout was from Monday, August 15th.
This is my least favorite back workout. That doesn't mean I don't like it. On the contrary. I just suck at it. That maybe too harsh but I digress.
Numbers remain the same from the last time I did this back in June. I sucked at pulls and I thought I would have improved some but no. In fact, the pulls felt a wee bit harder. The same can be said about the bent over rows. I went lighter than the last time.
...it was a nice shock to the body, however, as I was SUPER SORE the following day.
Previous Workout:
Duration: 1:00:27
Calories: 583
Average Heart Rate: 126 bpm (62% MHR)
Maximum Heart Rate: 152 bpm (80% MHR)
Fat Percentage of Calories: 26%
Tonight's Workout...
Duration: 40:39
Calories: 375
Average Heart Rate: 124 bpm (66% MHR)
Maximum Heart Rate: 142 bpm (75% MHR)
Fat Percentage of Calories: 28%
Pullup
8 Reps.
8 Reps.
6 Reps.
6 Reps.
I followed up with assisted pullups for 10-12 more reps.
Bent Over Barbell Row
2 warms
185 lbs. x 8 Reps.
185 lbs. x 8 Reps.
185 lbs. x 8 Reps.
Rope Pulldown
1 warms
70 lbs. x 12 Reps.
70 lbs. x 12 Reps.
70 lbs. x 12 Reps.
Stiff Legged Barbell Deadlift
185 lbs. x 8 Reps.
185 lbs. x 8 Reps.
185 lbs. x 8 Reps.
Lying Leg Curl
2 warms
120 lbs. x 12 Reps.
125 lbs. x 12 Reps.
Single Leg-Leg Curl
1 Warm
60 lbs. x 12 Reps.
Steady State Cardio
35 minutes on the stepmill.
Friday, August 12, 2011
C-2-Chest and Arms (1)
Legs are feeling sore from yesterday!
Gains on the flat and slight incline dumbbell presses from the previous go-around with this particular workout.
I completed the prescribed rep ranges for up to 15 lbs. more weight than before. Notably with the flat presses and 10 lbs. more with the slight incline presses.
Felt good today.
Previous Workout:
Duration: 1:07:47
Calories: 452
Average Heart Rate: 110 bpm (58% MHR)
Maximum Heart Rate: 139 bpm (74% MHR)
Fat Percentage of Calories: 40%
Today's Workout...
Duration: 1:03:43
Calories: 598
Average Heart Rate: 124 bpm (58% MHR)
Maximum Heart Rate: 152 bpm (74% MHR)
Fat Percentage of Calories: 28%
Flat dumbbell bench press
2 warms
80 lbs. x 8 reps
85 lbs. x 8 reps
90 lbs. x 8 reps
100 lbs. x 8 reps
Slight Incline DB Press
2 Warms
80 lbs. x 10 reps
85 lbs. x 10 reps
Incline DB Flye
1 Warm
50 lbs. x 12 reps.
55 lbs. x 10 reps.
55 lbs. x 12 reps.
Hammer Curls
2 warms
65 lbs. x 6 Reps
65 lbs. x 6 Reps
70 lbs. x 6 Reps
Close Grip Barbell Curl
1 warm
85 lbs. x 10 Reps.
85 lbs. x 10 Reps.
85 lbs. x 10 Reps.
1 Arm Cable Curl
1 Warm
40 lbs. x 12 Reps.
Steady State Cardio...
35 minutes-Run in the park
Gains on the flat and slight incline dumbbell presses from the previous go-around with this particular workout.
I completed the prescribed rep ranges for up to 15 lbs. more weight than before. Notably with the flat presses and 10 lbs. more with the slight incline presses.
Felt good today.
Previous Workout:
Duration: 1:07:47
Calories: 452
Average Heart Rate: 110 bpm (58% MHR)
Maximum Heart Rate: 139 bpm (74% MHR)
Fat Percentage of Calories: 40%
Today's Workout...
Duration: 1:03:43
Calories: 598
Average Heart Rate: 124 bpm (58% MHR)
Maximum Heart Rate: 152 bpm (74% MHR)
Fat Percentage of Calories: 28%
Flat dumbbell bench press
2 warms
80 lbs. x 8 reps
85 lbs. x 8 reps
90 lbs. x 8 reps
100 lbs. x 8 reps
Slight Incline DB Press
2 Warms
80 lbs. x 10 reps
85 lbs. x 10 reps
Incline DB Flye
1 Warm
50 lbs. x 12 reps.
55 lbs. x 10 reps.
55 lbs. x 12 reps.
Hammer Curls
2 warms
65 lbs. x 6 Reps
65 lbs. x 6 Reps
70 lbs. x 6 Reps
Close Grip Barbell Curl
1 warm
85 lbs. x 10 Reps.
85 lbs. x 10 Reps.
85 lbs. x 10 Reps.
1 Arm Cable Curl
1 Warm
40 lbs. x 12 Reps.
Steady State Cardio...
35 minutes-Run in the park
Thursday, August 11, 2011
C-1-Quads and Calves (1)
Onto a new routine! i always look forward to starting a new cycle of different workouts.
I stuck with the same numbers from when I did this workout previously back in June. I definitely came away feeling stronger and will adjust accordingly next time.
Previous Workout:
Duration: 1:33:56
Calories: 534
Average Heart Rate: 105 bpm (56% MHR)
Maximum Heart Rate: 143 bpm (76% MHR)
Fat Percentage of Calories: 42%
Today's Workout...
Duration: 56:46
Calories: 516
Average Heart Rate: 123 bpm (65% MHR)
Maximum Heart Rate: 165 bpm (87% MHR)
Fat Percentage of Calories: 28%
Front Squats
3 warms
135 lbs. x 8 reps.
155 lbs. x 8 reps.
185 lbs. x 8 reps.
Leg Extension
1 warm
185 lbs. x 10 reps.
200 lbs. x 10 reps.
Leg Press
540 lbs. x 10 reps.
540 lbs. x 10 reps.
540 lbs. x 10 reps.
Walking Dumbbell Lunge
45 lbs. x 12 reps.
45 lbs. x 12 reps.
45 lbs. x 12 reps.
High-Rep Seated Calf Raises
35 lbs. x 25 reps.
35 lbs. x 25 reps.
35 lbs. x 25 reps.
35 lbs. x 25 reps.
35 lbs. x 25 reps.
Steady State Cardio on...
35 minutes on the stationary bike
I stuck with the same numbers from when I did this workout previously back in June. I definitely came away feeling stronger and will adjust accordingly next time.
Previous Workout:
Duration: 1:33:56
Calories: 534
Average Heart Rate: 105 bpm (56% MHR)
Maximum Heart Rate: 143 bpm (76% MHR)
Fat Percentage of Calories: 42%
Today's Workout...
Duration: 56:46
Calories: 516
Average Heart Rate: 123 bpm (65% MHR)
Maximum Heart Rate: 165 bpm (87% MHR)
Fat Percentage of Calories: 28%
Front Squats
3 warms
135 lbs. x 8 reps.
155 lbs. x 8 reps.
185 lbs. x 8 reps.
Leg Extension
1 warm
185 lbs. x 10 reps.
200 lbs. x 10 reps.
Leg Press
540 lbs. x 10 reps.
540 lbs. x 10 reps.
540 lbs. x 10 reps.
Walking Dumbbell Lunge
45 lbs. x 12 reps.
45 lbs. x 12 reps.
45 lbs. x 12 reps.
High-Rep Seated Calf Raises
35 lbs. x 25 reps.
35 lbs. x 25 reps.
35 lbs. x 25 reps.
35 lbs. x 25 reps.
35 lbs. x 25 reps.
Steady State Cardio on...
35 minutes on the stationary bike
Tuesday, August 9, 2011
B-4-Delts and Triceps (4)
Today was the first time where I didn't train with a partner for quite some time. I've made a few observations about both types of experiences as I really haven't had a regular training partner for an extended period of time.
Obviously, without a partner alternating sets with me, I was able to get out of the gym quicker and thus, it resulted in a more intense workout by moving along at a quicker pace. Without a partner, however, I wasn't able to get as many overall reps with say, the high incline press because my partner would help with the initial lift after I kicked up the weights before I would begin my working reps.
So, I reverted to rest/pause and a drop set to finish the amount of work I was doing previously with a partner. Getting the weight up initially is quite the effort in itself but it was no less intense especially with the shorter rest period.
Well, I best get used to training on my own again...not that I mind but I'll definitely miss the assurances of the spot.
Great workout today!
Previous 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%
Today's Workout...
Duration: 37:43
Calories: 406
Average Heart Rate: 133 bpm (70% MHR)
Maximum Heart Rate: 159 bpm (84% MHR)
Fat Percentage of Calories: 21%
Side Lateral Raise
2 Warms
40 lbs. x 8 Reps.
45 lbs. x 8 Reps.
50 lbs. x 8 Reps.
Barbell Shrug
2 warm
275 lbs. x 10 Reps.
275 lbs. x 10 Reps.
275 lbs. x 10 Reps.
High Incline Dumbbell Press
1 warm
80 lbs. x 10 Reps.
85 lbs. x 7 Reps_Rest/Pause_3 Reps.
85 lbs. x 6 Reps._Drop_65 x 4 Reps.
Dips
16 Reps.
14 Reps.
14 Reps.
15 Reps.
Rope Pressdown
1 Warm
80 lbs. x 10 Reps.
80 lbs. x 10 Reps.
80 lbs. x 10 Reps.
80 lbs. x 10 reps.
Reverse Pressdown
1 Warm
80 lbs. x 12 Reps.
Steady State Cardio on...
35 Minutes-Stepmill/Stationary Bike
Obviously, without a partner alternating sets with me, I was able to get out of the gym quicker and thus, it resulted in a more intense workout by moving along at a quicker pace. Without a partner, however, I wasn't able to get as many overall reps with say, the high incline press because my partner would help with the initial lift after I kicked up the weights before I would begin my working reps.
So, I reverted to rest/pause and a drop set to finish the amount of work I was doing previously with a partner. Getting the weight up initially is quite the effort in itself but it was no less intense especially with the shorter rest period.
Well, I best get used to training on my own again...not that I mind but I'll definitely miss the assurances of the spot.
Great workout today!
Previous 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%
Today's Workout...
Duration: 37:43
Calories: 406
Average Heart Rate: 133 bpm (70% MHR)
Maximum Heart Rate: 159 bpm (84% MHR)
Fat Percentage of Calories: 21%
Side Lateral Raise
2 Warms
40 lbs. x 8 Reps.
45 lbs. x 8 Reps.
50 lbs. x 8 Reps.
Barbell Shrug
2 warm
275 lbs. x 10 Reps.
275 lbs. x 10 Reps.
275 lbs. x 10 Reps.
High Incline Dumbbell Press
1 warm
80 lbs. x 10 Reps.
85 lbs. x 7 Reps_Rest/Pause_3 Reps.
85 lbs. x 6 Reps._Drop_65 x 4 Reps.
Dips
16 Reps.
14 Reps.
14 Reps.
15 Reps.
Rope Pressdown
1 Warm
80 lbs. x 10 Reps.
80 lbs. x 10 Reps.
80 lbs. x 10 Reps.
80 lbs. x 10 reps.
Reverse Pressdown
1 Warm
80 lbs. x 12 Reps.
Steady State Cardio on...
35 Minutes-Stepmill/Stationary Bike
Monday, August 8, 2011
B-3-Back and Hamstrings (4)
First time I've updated my blog with a workout done on the day of...
...The numbers remained the same for the most part after making gains in the T-Bar Rows, Dumbbell Deadlifts, and close row.
I went lighter, however, with the close row and lat pulldown today. I didn't feel I had enough in me to push through it.
Previous 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%
Tonight's Workout...
Duration: 1:00:27
Calories: 583
Average Heart Rate: 126 bpm (62% MHR)
Maximum Heart Rate: 152 bpm (80% MHR)
Fat Percentage of Calories: 26%
Lat Pulldown-Under
2 Warms
180 lbs. x 8 Reps.
180 lbs. x 6 Reps.
180 lbs. x 6 Reps.
T-Bar Row
2 warms
225 lbs. x 8 Reps.
240 lbs. x 8 Reps.
250 lbs. x 8 Reps.
Dumbbell Deadlifts
2 warms
90 lbs. x 10 Reps.
95 lbs. x 10 Reps.
Seated Close Grip Cable Row
160 lbs. x 12 Reps.
160 lbs. x 12 Reps.
160 lbs. x 12 Reps.
Glute Ham Raise
16
16
14
14
Lying Leg Curl
1 Warm
110 lbs. x 12 Reps.
Steady State Cardio on...
35 Minutes-Stationary Bike
...The numbers remained the same for the most part after making gains in the T-Bar Rows, Dumbbell Deadlifts, and close row.
I went lighter, however, with the close row and lat pulldown today. I didn't feel I had enough in me to push through it.
Previous 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%
Tonight's Workout...
Duration: 1:00:27
Calories: 583
Average Heart Rate: 126 bpm (62% MHR)
Maximum Heart Rate: 152 bpm (80% MHR)
Fat Percentage of Calories: 26%
Lat Pulldown-Under
2 Warms
180 lbs. x 8 Reps.
180 lbs. x 6 Reps.
180 lbs. x 6 Reps.
T-Bar Row
2 warms
225 lbs. x 8 Reps.
240 lbs. x 8 Reps.
250 lbs. x 8 Reps.
Dumbbell Deadlifts
2 warms
90 lbs. x 10 Reps.
95 lbs. x 10 Reps.
Seated Close Grip Cable Row
160 lbs. x 12 Reps.
160 lbs. x 12 Reps.
160 lbs. x 12 Reps.
Glute Ham Raise
16
16
14
14
Lying Leg Curl
1 Warm
110 lbs. x 12 Reps.
Steady State Cardio on...
35 Minutes-Stationary Bike
Friday, August 5, 2011
B-2-Chest and Arms (4)
Last friday's workout had me again, hitting a personal record with the slight incline barbell press at 230 lbs. for 7 reps.
Started and ended heavier with the incline db press and hit a personal record with 85 lbs. for 10 reps.
I went lighter with the flat dumbbell flye to focus more on moving the weight slowly and squeezing the muscle and went lighter with the biceps exercises to round out the workout.
Previous 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%
Today's Workout...
Duration: 1:07:47
Calories: 452
Average Heart Rate: 110 bpm (58% MHR)
Maximum Heart Rate: 139 bpm (74% MHR)
Fat Percentage of Calories: 40%
Slight Incline Barbell Press
2 warms
185 lbs. x 8 reps
195 lbs. x 8 reps
215 lbs. x 8 reps
230 lbs. x 7 reps
Incline DB Press
2 Warms
80 lbs. x 10 reps
85 lbs. x 10 reps
Flat DB Flye
40 lbs. x 12 reps.
40 lbs. x 12 reps.
40 lbs. x 12 reps.
Incline Dumbbell Curl
2 warms
35 lbs. x 6 Reps
35 lbs. x 6 Reps
40 lbs. x 6 Reps
Cable Curl
1 warm
100 lbs. x 10 Reps.
110 lbs. x 10 Reps.
100 lbs. x 10 Reps.
1 Arm Preacher Curl
1 Warm
40 lbs. x 12 Reps.
Started and ended heavier with the incline db press and hit a personal record with 85 lbs. for 10 reps.
I went lighter with the flat dumbbell flye to focus more on moving the weight slowly and squeezing the muscle and went lighter with the biceps exercises to round out the workout.
Previous 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%
Today's Workout...
Duration: 1:07:47
Calories: 452
Average Heart Rate: 110 bpm (58% MHR)
Maximum Heart Rate: 139 bpm (74% MHR)
Fat Percentage of Calories: 40%
Slight Incline Barbell Press
2 warms
185 lbs. x 8 reps
195 lbs. x 8 reps
215 lbs. x 8 reps
230 lbs. x 7 reps
Incline DB Press
2 Warms
80 lbs. x 10 reps
85 lbs. x 10 reps
Flat DB Flye
40 lbs. x 12 reps.
40 lbs. x 12 reps.
40 lbs. x 12 reps.
Incline Dumbbell Curl
2 warms
35 lbs. x 6 Reps
35 lbs. x 6 Reps
40 lbs. x 6 Reps
Cable Curl
1 warm
100 lbs. x 10 Reps.
110 lbs. x 10 Reps.
100 lbs. x 10 Reps.
1 Arm Preacher Curl
1 Warm
40 lbs. x 12 Reps.
Thursday, August 4, 2011
B-1-Quads and Calves (4)
Not much changes here outside of my opting to use a towel for the sissy squats. (much better than using my belt)
Still a taxing workout nonetheless.
Previous 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%
Today's Workout...
Duration: 1:33:56
Calories: 534
Average Heart Rate: 105 bpm (56% MHR)
Maximum Heart Rate: 143 bpm (76% MHR)
Fat Percentage of Calories: 42%
Squats
3 warms
225 lbs. x 8 reps.
245 lbs. x 8 reps.
275 lbs. x 8 reps.
285 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 10 reps.
45 lbs. x 10 reps.
45 lbs. x 10 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-Incline walking
Still a taxing workout nonetheless.
Previous 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%
Today's Workout...
Duration: 1:33:56
Calories: 534
Average Heart Rate: 105 bpm (56% MHR)
Maximum Heart Rate: 143 bpm (76% MHR)
Fat Percentage of Calories: 42%
Squats
3 warms
225 lbs. x 8 reps.
245 lbs. x 8 reps.
275 lbs. x 8 reps.
285 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 10 reps.
45 lbs. x 10 reps.
45 lbs. x 10 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-Incline walking
Tuesday, August 2, 2011
B-4-Delts and Triceps (3)
For last week's delts and triceps session, I held steady at 45 lbs. for the lateral raise and dropped the weight on my barbell shrugs to get more overall reps.
With the high incline press, I, again, achieved another personal record, working up to 90 lbs. for my final working set for 8 reps. I also worked up with heavier weight than the previous weeks' workout for the preceding sets!
I also got more overall reps with the dips. Good, considering it was troublesome for me during the first wave of these workouts.
Previous 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%
Today's Workout...
Duration: N/A
Calories: N/A
Average Heart Rate: N/A
Maximum Heart Rate: N/A
Fat Percentage of Calories: N/A
Side Lateral Raise
2 Warms
45 lbs. x 8 Reps.
45 lbs. x 8 Reps.
45 lbs. x 8 Reps.
Barbell Shrug
2 warm
285 lbs. x 10 Reps.
285 lbs. x 10 Reps.
285 lbs. x 10 Reps.
High Incline Dumbbell Press
1 warm
80 lbs. x 10 Reps.
85 lbs. x 10 Reps.
90 lbs. x 8 Reps.
Dips
20 Reps.
16 Reps.
15 Reps.
16 Reps.
Rope Pressdown
1 Warm
80 lbs. x 10 Reps.
100 lbs. x 10 Reps.
90 lbs. x 10 Reps.
90 lbs. x 10 reps.
Reverse Pressdown
1 Warm
80 lbs. x 12 Reps.
Steady State Cardio on...
35 Minutes-run around outdoor track
With the high incline press, I, again, achieved another personal record, working up to 90 lbs. for my final working set for 8 reps. I also worked up with heavier weight than the previous weeks' workout for the preceding sets!
I also got more overall reps with the dips. Good, considering it was troublesome for me during the first wave of these workouts.
Previous 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%
Today's Workout...
Duration: N/A
Calories: N/A
Average Heart Rate: N/A
Maximum Heart Rate: N/A
Fat Percentage of Calories: N/A
Side Lateral Raise
2 Warms
45 lbs. x 8 Reps.
45 lbs. x 8 Reps.
45 lbs. x 8 Reps.
Barbell Shrug
2 warm
285 lbs. x 10 Reps.
285 lbs. x 10 Reps.
285 lbs. x 10 Reps.
High Incline Dumbbell Press
1 warm
80 lbs. x 10 Reps.
85 lbs. x 10 Reps.
90 lbs. x 8 Reps.
Dips
20 Reps.
16 Reps.
15 Reps.
16 Reps.
Rope Pressdown
1 Warm
80 lbs. x 10 Reps.
100 lbs. x 10 Reps.
90 lbs. x 10 Reps.
90 lbs. x 10 reps.
Reverse Pressdown
1 Warm
80 lbs. x 12 Reps.
Steady State Cardio on...
35 Minutes-run around outdoor track
Monday, August 1, 2011
B-3-Back and Hamstrings (3)
Boy, it's getting tougher and tougher to keep up and again, I'm back catching up on a little over a weeks' worth of blogs. I have to commit to a time at night to just do it. At the end of the night (especially the past few weeks since starting the new gig), I've been very tired. Despite of this, all my training sessions are logged.
Now, for last monday's workout...(August 1st)
I reached personal records with the lat pulldown (200 for 6), T-bar row (240 for 7 then 250 for 8), the dumbbell deadlifts (95 for 10) and finally, the close row (200 for 10)
I was feeling good coming off a weekend that served as somewhat of a major re-feed.
I'm pleased with the strength gains throughout.
Previous 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%
Tonight's Workout...
Duration: 1:16:26
Calories: 680
Average Heart Rate: 122 bpm (65% MHR)
Maximum Heart Rate: 158 bpm (84% MHR)
Fat Percentage of Calories: 29%
Lat Pulldown-Under
2 Warms
180 lbs. x 8 Reps.
180 lbs. x 8 Reps.
200 lbs. x 6 Reps.
T-Bar Row
2 warms
225 lbs. x 8 Reps.
240 lbs. x 7 Reps.
250 lbs. x 8 Reps.
Dumbbell Deadlifts
2 warms
90 lbs. x 10 Reps.
95 lbs. x 10 Reps.
Seated Close Grip Cable Row
160 lbs. x 12 Reps.
180 lbs. x 10 Reps.
200 lbs. x 10 Reps.
Glute Ham Raise
16
14
14
13
Lying Leg Curl
1 Warm
105 lbs. x 12 Reps.
Steady State Cardio on...
35 Minutes - Outdoor running
Now, for last monday's workout...(August 1st)
I reached personal records with the lat pulldown (200 for 6), T-bar row (240 for 7 then 250 for 8), the dumbbell deadlifts (95 for 10) and finally, the close row (200 for 10)
I was feeling good coming off a weekend that served as somewhat of a major re-feed.
I'm pleased with the strength gains throughout.
Previous 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%
Tonight's Workout...
Duration: 1:16:26
Calories: 680
Average Heart Rate: 122 bpm (65% MHR)
Maximum Heart Rate: 158 bpm (84% MHR)
Fat Percentage of Calories: 29%
Lat Pulldown-Under
2 Warms
180 lbs. x 8 Reps.
180 lbs. x 8 Reps.
200 lbs. x 6 Reps.
T-Bar Row
2 warms
225 lbs. x 8 Reps.
240 lbs. x 7 Reps.
250 lbs. x 8 Reps.
Dumbbell Deadlifts
2 warms
90 lbs. x 10 Reps.
95 lbs. x 10 Reps.
Seated Close Grip Cable Row
160 lbs. x 12 Reps.
180 lbs. x 10 Reps.
200 lbs. x 10 Reps.
Glute Ham Raise
16
14
14
13
Lying Leg Curl
1 Warm
105 lbs. x 12 Reps.
Steady State Cardio on...
35 Minutes - Outdoor running
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