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