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