B-2-Chest and Triceps (1)

This past Thursday's workoout...

Good workout. Still feeling strong.

Went heavier with the inclines failing at the low end of the prescribed rep range of 8.

The day after was a day off from weights (9/30) and I performed an interval cardio workout for the second time in a week. The first time in like...forever.

Previous Workout:

Duration: 46:30
Calories: 431
Average Heart Rate: 124 bpm (66% MHR)
Maximum Heart Rate: 155 bpm (82% MHR)
Fat Percentage of Calories: 29%

Today's Workout...

Duration: 52:51
Calories: 478
Average Heart Rate: 123 BPM (65% MHR)
Maximum Heart Rate: 149 BPM (79% MHR)
Fat Percentage of Calories: 29%

ISlight Incline Barbell Press
3 warms
195 lbs. x 8 reps
215 lbs. x 8 reps
225 lbs. x 6 reps

Incline DB Press
2 Warms
90 lbs. x 8 reps
90 lbs. x 8 reps

Flat DB Flye
40 lbs. x 12 reps.
35 lbs. x 12 reps.
35 lbs. x 12 reps.

Uneven PushUp
17 Reps.
14 Reps.

Dips
10 Reps.
10 Reps.
10 Reps.
10 Reps.

Rope PressDown
1 Warm
80 lbs. x 12 Reps.
80 lbs. x 10 Reps.

Lying Bar Extension
60 lbs. x 10 Reps.
60 lbs. x 12 Reps.

Steady State Cardio....

on the stepmill for 35 minutes

B-1-Quads and Calves (1)

This past wednesday's workout....

this workout really never fails to destroy me. felt good nonetheless.

Went up with the hacks and barbell lunges


Previous Workout:

Duration: 1:19:51
Calories: 578
Average Heart Rate: 113 bpm (60% MHR)
Maximum Heart Rate: 148 bpm (78% MHR)
Fat Percentage of Calories: 34%

Today's 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%

Squats
3 warms
225 lbs. x 8 reps.
245 lbs. x 8 reps.
275 lbs. x 8 reps.
315 lbs. x 8 reps.

Hack Squat
2 warms
270 lbs. x 10 reps.
320 lbs. x 10 reps.

Sissy Squat
20 reps.
20 reps.
20 reps.
20 reps.

Barbell Lunge
115 lbs. x 10 reps.
135 lbs. x 10 reps.
135 lbs. x 10 reps.

Standing Calf Raises
135 lbs. x 20 reps.
135 lbs. x 20 reps.
135 lbs. x 20 reps.
135 lbs. x 20 reps.
135 lbs. x 20 reps.

Steady State Cardio on...

35 Minutes Stationary BIke

A-4-Delts and Triceps (4)

Last workout of the A-Routine yesterday.

As usual, a very good and intense workout.

Felt stronger with the side lateral raises. As such, went up in weight with each successive set.

Numbers for the rest of the exercises remain the same.

Previous Workout...

Duration: 46:22
Calories: 358
Average Heart Rate: 115 bpm (61% MHR)
Maximum Heart Rate: 142 bpm (75% MHR)
Fat Percentage of Calories: 35%

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

Overhead Barbell Press
3 Warms
155 lbs. x 8 Reps
165 lbs. x 8 Reps.
175 lbs. x 6 Reps.

Seated Side Lateral Raise
1 warm
30 lbs. x 10 Reps.
35 lbs. x 10 Reps.
40 lbs. x 8 Reps.

Front Raise-SUPERSET-Seated Rear Delt Raise
1 warm
20 lbs. x 12 Reps./25 lbs. x 12 Reps.
20 lbs. x 12 Reps./25 lbs. x 12 Reps.

used dumbbells

Barbell Curl
2 Warms
100 lbs. x 6 Reps.
100 lbs. x 6 Reps
100 lbs. x 6 Reps.

Rope Curl
1 Warm
110 lbs. x 10 Reps.
110 lbs. x 10 Reps.
110 lbs. x 10 Reps.

Concentration Curl
30 lbs. x 12 Reps.
30 lbs. x 12 Reps.

Steady State Cardio...

35 Minutes on the Stepmill

A-3-Back and Hamstrings (4)

Great workout today.

I went back to increasing the weight with each weight on the deadlifts. (315 for 8, 335 for 7, and finally 365 for 6)

I went lighter for the bench rows so I can get a good pause at the sticking point of the row...with more control.

For everything else, the numbers remain the same.

Previous Workout:

Duration: 56:17
Calories: 571
Average Heart Rate: 130 bpm (69% MHR)
Maximum Heart Rate: 161 bpm (85% MHR)
Fat Percentage of Calories: 23%

Tonight's Workout...

Duration: 56:17
Calories: 571
Average Heart Rate: 130 bpm (69% MHR)
Maximum Heart Rate: 161 bpm (85% MHR)
Fat Percentage of Calories: 23%

Lat Pulldown-Wide
3 Warms
180 lbs. x 8 reps.
180 lbs. x 8 reps.
180 lbs. x 8 reps.

Deadlifts
2 warms
315 lbs. x 8 Reps.
335 lbs. x 7 Reps.
365 lbs. x 6 Reps.

Bench Row
1 warms
55 lbs. x 10 Reps.
55 lbs. x 10 Reps.
60 lbs. x 10 Reps.

Seated Row
160 lbs. x 12 Reps.
180 lbs. x 12 Reps.
200 lbs. x 10 Reps.

Lying Leg Curl
2 warms
120 lbs. x 10 Reps.
120 lbs. x 10 Reps.
120 lbs. x 10 Reps.

Single Leg-Leg Curl
40 lbs. x 12 Reps.
40 lbs. x 12 Reps.
40 lbs. x 12 Reps.

Steady State Cardio...

35 Minutes on the Stepmill

A-2-Chest and Triceps (4)

This past saturday morning's workout..

I failed a few reps shy of the target rep range with the incline dumbbell press and the flat barbell press but was able to get more overall dips this time around.

Lacking a bit in energy but productive nonetheless.

Previous Workout:

Duration: 46:30
Calories: 431
Average Heart Rate: 124 bpm (66% MHR)
Maximum Heart Rate: 155 bpm (82% MHR)
Fat Percentage of Calories: 29%

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

Incline dumbbell press
3 warms
90 lbs. x 8 reps
95 lbs. x 8 reps
100 lbs. x 5 reps., Rest/Pause x 2 reps.

Flat Barbell Press
2 Warms
185 lbs. x 10 reps.
205 lbs. x 7 reps., Rest/Pause x 2 reps., Drop; 135 lbs. x 8 Reps.

Dips
18
15
15
15
15

Rack Pushups
12
10

Pressdown
2 warms
110 lbs. x 12 Reps.
120 lbs. x 10 Reps.
130 lbs. x 10 Reps.

DB Extension
20 lbs. x 12 Reps.
25 lbs. x 12 Reps.

1-Arm Pressdown
1 Warm
40 lbs. x 12 Reps.

A-1-Quads & Calves (4)

Last Thursday's workout....

I was originally planning to skip legs this week altogether but my leg improved enough to test it out some.

Lifts/Sets of Note:

I went lighter than the entire stack with the leg extensions as I still felt some pressure above my knee and performed more warmups to prime me for the rest of the workout.

With the front squat, I warmed up more and was more conservative with the weight. I took my time when the bar seemed to roll off of me, recovered, got the bar back in place and resumed the movement.

The numbers for the remainder of the workout remain the same except for the two exercises I mentioned above.

Previous Workout:

Duration: 58:15
Calories: 466
Average Heart Rate: 117 bpm (62% MHR)
Maximum Heart Rate: 159 bpm (84% MHR)
Fat Percentage of Calories: 32%

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

Leg Extensions
2 warms
170 lbs. x 10 reps.
170 lbs. x 10 reps.

Front Squat
2 warms
155 lbs. x 8 reps.
155 lbs. x 8 reps.
185 lbs. x 6 reps.
185 lbs. x 6 reps.

Sumo Squat
120 lbs. x 10 reps.
120 lbs. x 10 reps.
120 lbs. x 10 reps.

Split Squat
55 lbs. x 12 reps.
55 lbs. x 12 reps.
55 lbs. x 12 reps.

High-Rep Seated Calf Raises
55 lbs. x 20 reps.
55 lbs. x 18 reps.
55 lbs. x 18 reps.
55 lbs. x 18 reps.
55 lbs. x 18 reps.

A-4-Delts and Triceps (3)

Good workout today and made a few gains.

Lifts/Sets of Note

I again started heavier with the seated barbell press and worked all the way up to yet another personal best at 175 lbs. for 6 reps.

The rest of the workout, more or less, remains the same numbers-wise.

Winding down this routine alot quicker with the 4 day on, 1 day off split. The last round of A workouts begins tomorrow.

Previous Workout...

Duration: 46:22
Calories: 358
Average Heart Rate: 115 bpm (61% MHR)
Maximum Heart Rate: 142 bpm (75% MHR)
Fat Percentage of Calories: 35%

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

Overhead Barbell Press
3 Warms
155 lbs. x 8 Reps
165 lbs. x 8 Reps.
175 lbs. x 6 Reps.

Seated Side Lateral Raise
1 warm
30 lbs. x 10 Reps.
30 lbs. x 10 Reps.
30 lbs. x 10 Reps.

Front Raise-SUPERSET-Seated Rear Delt Raise
1 warm
40 lbs. x 12 Reps./25 lbs. x 12 Reps.
40 lbs. x 12 Reps./25 lbs. x 12 Reps.

Used barbells here for the front raise.

Barbell Curl
2 Warms
100 lbs. x 6 Reps.
100 lbs. x 6 Reps
100 lbs. x 6 Reps.

Rope Curl
1 Warm
110 lbs. x 10 Reps.
110 lbs. x 10 Reps.
110 lbs. x 10 Reps.

Concentration Curl
35 lbs. x 12 Reps.
35 lbs. x 12 Reps.

Steady State Cardio...

35 Minutes on the Stepmill

A-3-Back and Hamstrings (3)

An early morning back and hamstrings workout (6 AM) And made sure I had two servings of oatmeal prior to training. I need those carbs.

While I did feel more energy than the previous back and hams session, I opted to go lighter in pretty much all the exercises. Not a whole lot lighter but lighter nonetheless.

More control, greater range of motion, etc.

Previous Workout:

Duration: 1:06:47
Calories: 666
Average Heart Rate: 128 bpm (68% MHR)
Maximum Heart Rate: 159 bpm (84% MHR)
Fat Percentage of Calories: 25%

Tonight's Workout...

Duration: 56:17
Calories: 571
Average Heart Rate: 130 bpm (69% MHR)
Maximum Heart Rate: 161 bpm (85% MHR)
Fat Percentage of Calories: 23%

Lat Pulldown-Wide
3 Warms
180 lbs. x 8 reps.
180 lbs. x 8 reps.
180 lbs. x 8 reps.

Deadlifts
2 warms
315 lbs. x 8 Reps.
315 lbs. x 8 Reps.
315 lbs. x 8 Reps.

Bench Row
1 warms
60 lbs. x 10 Reps.
60 lbs. x 10 Reps.
70 lbs. x 10 Reps.

Seated Row
140 lbs. x 12 Reps.
160 lbs. x 12 Reps.
180 lbs. x 10 Reps.

Lying Leg Curl
2 warms
120 lbs. x 10 Reps.
120 lbs. x 10 Reps.
120 lbs. x 10 Reps.

Single Leg-Leg Curl
40 lbs. x 12 Reps.
40 lbs. x 12 Reps.
40 lbs. x 12 Reps.

Steady State Cardio...

35 Minutes on the Stepmill

A-2-Chest and Triceps (3)

Good workout early this morning.

The numbers I've achieved for this workout through the first two rounds are the numbers I'll remain at till I beat the prescribed rep ranges for each exercise. Especially the Incline DB Press and the flat barbell press.

Previous Workout:

Duration: 49:44
Calories: 552
Average Heart Rate: 135 bpm (71% MHR)
Maximum Heart Rate: 166 bpm (88% MHR)
Fat Percentage of Calories: 21%

Today's Workout...

Duration: 46:30
Calories: 431
Average Heart Rate: 124 bpm (66% MHR)
Maximum Heart Rate: 155 bpm (82% MHR)
Fat Percentage of Calories: 29%

Incline dumbbell press
3 warms
90 lbs. x 8 reps
95 lbs. x 8 reps
100 lbs. x 6 reps

Flat Barbell Press
2 Warms
185 lbs. x 10 reps.
205 lbs. x 8 reps_DROP_135 lbs. x 8 reps.

Dips
16
14
14
14
14

Rack Pushups
12
10

Pressdown
2 warms
110 lbs. x 12 Reps.
120 lbs. x 10 Reps.
130 lbs. x 10 Reps.

DB Extension
20 lbs. x 12 Reps.
20 lbs. x 12 Reps.

1-Arm Pressdown
1 Warm
40 lbs. x 12 Reps.

A-1-Quads & Calves (3)

Yesterday morning's leg workout wasn't as good as the previous leg workout.

While I worked at a comparable pace as last time, I struggled and didn't quite feel as focused and strong. I went lighter with the leg extensions and the single calf raises.

The front squats is what I struggled with the most.

Lifts/Sets of Note:

With the front squat, I led off with heavier weight through the warm-ups and the working sets. I also did 1 extra warm up set (3) as opposed to the two warm up sets prescribed. I felt I needed it.

I struggled mightily as I had to let the bar roll off my shoulders and crash onto the safety pins twice during this workout.

My goal was to get to 225 lbs. for reps by my final working set BUT when moving the bar off the rack for my third working set, I struggled to balance it and felt something at the top of my knee as I stabilized the weight before doing my first rep.

I could only get 6 reps before I let it roll off. After I did some body weight squats between sets, I felt some pressure/tightening at a half squat position on my right knee. As I didn't want to risk performing the front squat with my right knee the way it was, I decided to move onto the next exercise. While not painful, it is a little uncomfortable and I am wondering whether I should lay off the squats till it feels better?

The numbers for the remainder of the workout remain the same except for the two exercises I mentioned above.

Previous Workout:

Duration: 58:26
Calories: 616
Average Heart Rate: 132 bpm (70% MHR)
Maximum Heart Rate: 165 bpm (87% MHR)
Fat Percentage of Calories: 22%

Today's Workout...

Duration: 58:15
Calories: 466
Average Heart Rate: 117 bpm (62% MHR)
Maximum Heart Rate: 159 bpm (84% MHR)
Fat Percentage of Calories: 32%

Leg Extensions
2 warms
215 lbs. x 10 reps.
215 lbs. x 10 reps.

Front Squat
2 warms
185 lbs. x 8 reps.
205 lbs. x 8 reps.
215 lbs. x 8 reps.

Sumo Squat
120 lbs. x 10 reps.
120 lbs. x 10 reps.
120 lbs. x 10 reps.

Split Squat
55 lbs. x 12 reps.
55 lbs. x 12 reps.
55 lbs. x 12 reps.

High-Rep Seated Calf Raises
50 lbs. x 20 reps.
50 lbs. x 18 reps.
50 lbs. x 18 reps.
50 lbs. x 18 reps.
50 lbs. x 18 reps.

A-4-Delts and Biceps (2)

First time blogging a workout only a half hour after completing it. Might as well do it now before my weekend begins and I put it off.

I probably got in to the gym too soon considering I didn't sleep much the previous night as I stayed up to watch the Olympia Pre-Judging....and the results of the fitness, figure and bikini contests but I felt alright. It's the only time I'd be able to get in considering I have plans for later.

and now, for the workout...

Lifts/Sets of Note

I worked at a faster pace this morning finishing almost 10 minutes faster than the previous delts and bis workout.

I tested myself again for the seated barbell press. This time around I lifted the weight (155 lbs.) for my final working set on my 2nd working set, setting myself up for another personal best at 165 lbs. for 7 Reps. I will continue to add weight in increments till I barely hit the low end of the prescribed rep range.

I went up to 35 lbs. for 8 reps. with the seated lateral raises.

Great workout. and so the weekend begins....hoping i can stay on point with the diet as the weekends tend to lead me astray nutritionally. So, I got my meals in earlier in the day. Hoping to have consumed my 3rd and or 4th meal before I leave for the day.

Previous Workout...

Duration: 54:58
Calories: 493
Average Heart Rate: 122 bpm (65% MHR)
Maximum Heart Rate: 146 bpm (77% MHR)
Fat Percentage of Calories: 29%

Today's Workout...

Duration: 46:22
Calories: 358
Average Heart Rate: 115 bpm (61% MHR)
Maximum Heart Rate: 142 bpm (75% MHR)
Fat Percentage of Calories: 35%

Overhead Barbell Press
3 Warms
135 lbs. x 8 Reps
155 lbs. x 8 Reps.
165 lbs. x 7 Reps.

Seated Side Lateral Raise
1 warm
30 lbs. x 10 Reps.
30 lbs. x 10 Reps.
35 lbs. x 8 Reps._DROP_25 lbs. x 5 Reps.

Front Raise-SUPERSET-Seated Rear Delt Raise
1 warm
40 lbs. x 12 Reps./20 lbs. x 12 Reps.
40 lbs. x 12 Reps./20 lbs. x 12 Reps.

Used barbells here for the front raise.

Barbell Curl
2 Warms
100 lbs. x 6 Reps.
100 lbs. x 6 Reps
100 lbs. x 6 Reps.

Rope Curl
1 Warm
100 lbs. x 10 Reps.
100 lbs. x 10 Reps.
110 lbs. x 10 Reps.

Concentration Curl
35 lbs. x 10 Reps.
35 lbs. x 10 Reps.

A-3-Back and Hamstrings (2)

a late night workout and I have one thing going against me....i was not able to have a meal before starting tonight at 845 PM.

...and I felt it.

Lifts of Note:

220 lbs. for 6 reps. with the wide lat pulldown. (personal best)

Lifted more weight with each set of deadlifts. Didn't feel like i had much in the tank and struggled.

335 lbs. for 6 reps, 365 lbs. for 6 reps. thereafter.

135 lbs. for 10 reps for my final working set of lying leg curls

Previous Workout:

Duration: 1:21:57
Calories: 727
Average Heart Rate: 122 bpm (65% MHR)
Maximum Heart Rate: 160 bpm (85% MHR)
Fat Percentage of Calories: 26%

Tonight's Workout...

Duration: 1:06:47
Calories: 666
Average Heart Rate: 128 bpm (68% MHR)
Maximum Heart Rate: 159 bpm (84% MHR)
Fat Percentage of Calories: 25%

Lat Pulldown-Wide
3 Warms
180 lbs. x 8 reps.
200 lbs. x 8 reps.
220 lbs. x 6 reps.

Deadlifts
2 warms
315 lbs. x 8 Reps.
335 lbs. x 6 Reps.
365 lbs. x 6 Reps.

Bench Row
1 warms
55 lbs. x 10 Reps.
60 lbs. x 10 Reps.
70 lbs. x 10 Reps.

Seated Row
120 lbs. x 12 Reps.
140 lbs. x 12 Reps.
160 lbs. x 10 Reps.

Lying Leg Curl
2 warms
120 lbs. x 10 Reps.
125 lbs. x 10 Reps.
135 lbs. x 10 Reps.

Single Leg-Leg Curl
50 lbs. x 10 Reps.
50 lbs. x 10 Reps.
40 lbs. x 12 Reps.

A-2-Chest and Triceps (2)

Excellent workout on Thursday!

2nd time around and continuing to push for more. More gains on the inclines although lifts thereafter suffered a bit.

Cleanest I've eaten so far this week in a very long time. Still terrified of hopping on the scale though after vacation and all.

Lifts of Note:

100 lbs. for 6 reps for my final working set on the incline DB press. Also led off heavier to start.



Previous Workout:

Duration: 49:02
Calories: 389
Average Heart Rate: 116 bpm (61% MHR)
Maximum Heart Rate: 151 bpm (80% MHR)
Fat Percentage of Calories: 35%

Today's Workout...

Duration: 49:44
Calories: 552
Average Heart Rate: 135 bpm (71% MHR)
Maximum Heart Rate: 166 bpm (88% MHR)
Fat Percentage of Calories: 21%

Incline dumbbell press
3 warms
90 lbs. x 8 reps
95 lbs. x 8 reps
100 lbs. x 6 reps

Flat Barbell Press
2 Warms
185 lbs. x 10 reps.
205 lbs. x 5 reps., 3 Reps.

Dips
14
14
14
14
14

Rack Pushups
11
10

Pressdown
2 warms
110 lbs. x 10 Reps.
120 lbs. x 10 Reps.
130 lbs. x 8 Reps.

DB Extension
20 lbs. x 12 Reps.
25 lbs. x 12 Reps.

1-Arm Pressdown
1 Warm
40 lbs. x 10 Reps.

Steady State Cardio

35 minutes on the stepmill.

A1-Quads and Calves (2)

Yesterday's leg workout was great.

Worked at a good pace and felt that each set was a quality set. Felt focused and strong and really trying to lift a little heavier and get in more reps. workout to workout. As per your advice, I'm giving myself a full two minutes rest between sets for larger body parts...

Lifts/Sets of Note:

Increased weight with each working set of front squats...finishing with 215 lbs. for 8 reps. Looking to get more next time.

Last time, I ended with 55 lb. dumbbells with each hand for the split squat. This time around, I started with them and finished at 60 lbs. for 12 reps.

So far, so good. I've been beating past workouts numbers. Not thinking about hitting a wall as that's what has held me back from going for it in the past. If it happens, so be it. I'll bounce back.

2nd day back on the diet. Feeling like I have enough energy not more to spare. Gotta get a nice consistent string of weeks going.

Previous Workout:

Duration: 52:56
Calories: 480
Average Heart Rate: 123 bpm (62% MHR)
Maximum Heart Rate: 159 bpm (87% MHR)
Fat Percentage of Calories: 28%

Today's Workout...

Duration: 58:26
Calories: 616
Average Heart Rate: 132 bpm (70% MHR)
Maximum Heart Rate: 165 bpm (87% MHR)
Fat Percentage of Calories: 22%

Leg Extensions
2 warms
245 lbs. x 10 reps.
245 lbs. x 10 reps.

Front Squat
2 warms
155 lbs. x 8 reps.
185 lbs. x 8 reps.
205 lbs. x 8 reps.
215 lbs. x 8 reps.

Sumo Squat
120 lbs. x 10 reps.
120 lbs. x 10 reps.
120 lbs. x 10 reps.

Split Squat
55 lbs. x 12 reps.
55 lbs. x 12 reps.
60 lbs. x 12 reps.

High-Rep Seated Calf Raises
60 lbs. x 20 reps.
60 lbs. x 16 reps.
60 lbs. x 16 reps.
60 lbs. x 15reps.
60 lbs. x 15 reps.

Steady State Cardio on...

35 minutes on the stationary bike

A-4-Delts and Biceps (1)

Yesterday's Delts and Biceps workout...

Lifts/Sets of Note

Led off heavier than the last time I did these with the seated barbell press

155 lbs. for 8 Reps. for my final working set besting my previous personal best at 145 lbs. for 7 Reps.

Finally, for the barbell curl, I switched from using Olympic Bars to barbells off the rack as I've used olympic bars for the entire time I've done barbell curls in previous routines.

Previous Workout...

Duration: 54:19
Calories: 516
Average Heart Rate: 126 bpm (67% MHR)
Maximum Heart Rate: 154 bpm (81% MHR)
Fat Percentage of Calories: 27%

Today's Workout...

Duration: 54:58
Calories: 493
Average Heart Rate: 122 bpm (65% MHR)
Maximum Heart Rate: 146 bpm (77% MHR)
Fat Percentage of Calories: 29%

Overhead Barbell Press
3 Warms
135 lbs. x 8 Reps
145 lbs. x 8 Reps.
155 lbs. x 8 Reps.

Seated Side Lateral Raise
1 warm
30 lbs. x 10 Reps.
30 lbs. x 10 Reps.
30 lbs. x 10 Reps.

Front Raise-SUPERSET-Seated Rear Delt Raise
1 warm
40 lbs. x 12 Reps./20 lbs. x 12 Reps.
50 lbs. x 12 Reps./20 lbs. x 12 Reps.

Used barbells here for the front raise.

Barbell Curl
2 Warms
100 lbs. x 6 Reps.
100 lbs. x 6 Reps
100 lbs. x 6 Reps.

Rope Curl
1 Warm
100 lbs. x 10 Reps.
100 lbs. x 10 Reps.
100 lbs. x 10 Reps.

Concentration Curl
35 lbs. x 12 Reps.
35 lbs. x 12 Reps.

Steady State Cardio...

35 Minutes on the Stepmill.

A-3-Back and Hamstrings (1)

Excellent back and hamstrings workout yesterday morning!

I wasn't aware of my previous bests in the deadlift as it has been a few months but when looking back at my old journals, it turns out that I went above and beyond what i started and led off with and what I ended with.

Lifts of Note:

200 lbs. for 8 Reps. with the wide grip lat pulldown.
I led off heavier with this exercise as well. I was feeling stronger.

365 lbs. for 7 reps. with the deadlift, which, I'm finding out now...is a personal best.
In the past I've led off with 225-245 lbs. but for this workout, I led off with 315 lbs., stayed there, and finished at 365 lbs. I guess I'm stronger than I thought.

60 lbs. for 10 reps. with the bench row.

200 lbs. for 12 reps. with the seated cable row.


Previous Workout:

Duration: 1:04:31
Calories: 512
Average Heart Rate: 116 bpm (61% MHR)
Maximum Heart Rate: 143 bpm (74% MHR)
Fat Percentage of Calories: 34%

Tonight's Workout...

Duration: 1:21:57
Calories: 727
Average Heart Rate: 122 bpm (65% MHR)
Maximum Heart Rate: 160 bpm (85% MHR)
Fat Percentage of Calories: 26%

Lat Pulldown-Wide
3 Warms
180 lbs. x 8 reps.
180 lbs. x 8 reps.
200 lbs. x 8 reps.

Deadlifts
2 warms
315 lbs. x 8 Reps.
315 lbs. x 8 Reps.
365 lbs. x 7 Reps.

Bench Row
1 warms
50 lbs. x 10 Reps.
55 lbs. x 10 Reps.
60 lbs. x 10 Reps.

Seated Row
180 lbs. x 12 Reps.
180 lbs. x 12 Reps.
200 lbs. x 12 Reps.

Lying Leg Curl
2 warms
110 lbs. x 12 Reps.
110 lbs. x 12 Reps.
110 lbs. x 12 Reps.

Single Leg-Leg Curl
50 lbs. x 12 Reps.
50 lbs. x 12 Reps.
50 lbs. x 12 Reps.

A-2-Chest and Triceps (1)

When reviewing this workout on paper, I didn't think much of the rack pushups...

...that is, of course, until I actually I went around to doing them after the three exercises prior to it.

They were alot tougher than i thought and by then, my chest was toast.

Lifts of Note:

95 lbs. for 7 reps. on the incline DB press.

Previous Workout:

Duration: 53:44
Calories: 499
Average Heart Rate: 124 bpm (66% MHR)
Maximum Heart Rate: 154 bpm (81% MHR)
Fat Percentage of Calories: 27%

Today's Workout...

Duration: 49:02
Calories: 389
Average Heart Rate: 116 bpm (61% MHR)
Maximum Heart Rate: 151 bpm (80% MHR)
Fat Percentage of Calories: 35%

Incline dumbbell press
3 warms
85 lbs. x 8 reps
90 lbs. x 8 reps
95 lbs. x 7 reps

Flat Barbell Press
2 Warms
185 lbs. x 10 reps.
205 lbs. x 8 reps.

Dips
16
14
14
14
14

Rack Pushups
11
10

Pressdown
2 warms
100 lbs. x 10 Reps.
110 lbs. x 10 Reps.
120 lbs. x 10 Reps.

DB Extension
20 lbs. x 12 Reps.
20 lbs. x 12 Reps.

Steady State Cardio

35 minutes on the stepmill.

A1 Quads and Calves (1)

Start of a new routine! ... on this day, Thursday, September 8, 2011! I can't wait!

This was leg workout was brutal! but I loved it!

Sets of Note:

205 lbs. for 8 reps with the front squat for the final working set!
55 lbs. (each hand) for 12 reps with the split squat for the final working set!

For the leg extensions and sumo squat, I can go no heavier than 245 lbs. (leg extensions....it's the ENTIRE STACK) and 120 lbs. (sumo squat....it's the heaviest dumbbell at my gym)

Looks like i'll be trying to beat my front squat and split squat numbers moving forward!

Previous 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%

Today's Workout...

Duration: 52:56
Calories: 480
Average Heart Rate: 123 bpm (62% MHR)
Maximum Heart Rate: 159 bpm (87% MHR)
Fat Percentage of Calories: 28%

Leg Extensions
2 warms
245 lbs. x 10 reps.
245 lbs. x 10 reps.

Front Squat
2 warms
155 lbs. x 8 reps.
155 lbs. x 8 reps.
185 lbs. x 8 reps.
205 lbs. x 8 reps.

Sumo Squat
120 lbs. x 10 reps.
120 lbs. x 10 reps.
120 lbs. x 10 reps.

Split Squat
45 lbs. x 12 reps.
50 lbs. x 12 reps.
55 lbs. x 12 reps.

High-Rep Seated Calf Raises
60 lbs. x 20 reps.
60 lbs. x 16 reps.
60 lbs. x 16 reps.
60 lbs. x 15reps.
60 lbs. x 15 reps.

Steady State Cardio on...

35 minutes on the stationary bike

C-4-Delts and Triceps (4)

Lunchtime!

Another early morning workout and I have now completed routines' A, B, and C twice!

Sets of Note:
4th and Final set of the dumbbell press where I got 75 lbs. for 6 reps., which I reckon, would be my personal record.

Led off heavier with the upright rows and like workouts' past, didn't go any heavier than 110 lbs. for reps.

Great workout!

Previous 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%

Today's Workout...

Duration: 54:19
Calories: 516
Average Heart Rate: 126 bpm (67% MHR)
Maximum Heart Rate: 154 bpm (81% MHR)
Fat Percentage of Calories: 27%

Dumbbell Press
2 Warms
60 lbs. x 8 Reps
65 lbs. x 8 Reps.
70 lbs. x 8 Reps.
75 lbs. x 6 Reps.

Upright Row
2 warm
100 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.

C-3-Back and Hamstrings (4)

Last back and hamstrings workout for the C-Cycle. One more delts and triceps workout tomorrow and I would have finally completed A-B-C routines twice!

Moving right along, still suck with the pulls....oh well.

Sets of Note:

Final working set with bent over row at 215 lbs. for 8 reps.
Final working set with the stiff deadlift at 225 lbs. for 8 reps.
Final working set with the lying leg curl at 130 lbs. for 10 reps.

Great workout!

Previous 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%

Tonight's Workout...

Duration: 1:04:31
Calories: 512
Average Heart Rate: 116 bpm (61% MHR)
Maximum Heart Rate: 143 bpm (74% MHR)
Fat Percentage of Calories: 34%

Pullup
8 Reps.
6 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.
215 lbs. x 8 Reps.

Rope Pulldown
1 warms
80 lbs. x 12 Reps.
90 lbs. x 12 Reps.
90 lbs. x 12 Reps.

Stiff Legged Barbell Deadlift
185 lbs. x 8 Reps.
205 lbs. x 8 Reps.
225 lbs. x 8 Reps.

Lying Leg Curl
2 warms
120 lbs. x 12 Reps.
130 lbs. x 10 Reps.

Single Leg-Leg Curl
1 Warm
60 lbs. x 10 Reps.

Steady State Cardio

35 minutes on the stepmill.

C-2-Chest and Arms (4)

And so with this post, I'm all caught up. First workout back since returning from the Outer Banks. As much as I miss laying poolside and hanging out at the beach, I missed the weight room as well.

New month. And I'm hoping to finish the year off strong and put myself in a better position to dial-in for a show(s)

More details later for the check-in update.

Previous 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%

Today's Workout...

Duration: 53:44
Calories: 499
Average Heart Rate: 124 bpm (66% MHR)
Maximum Heart Rate: 154 bpm (81% MHR)
Fat Percentage of Calories: 27%

Flat dumbbell bench press
2 warms
85 lbs. x 8 reps
95 lbs. x 8 reps
100 lbs. x 6 reps
100 lbs. x 4 reps_DROP_85 lbs. x 3 Reps.

Slight Incline DB Press
2 Warms
75 lbs. x 10 reps
80 lbs. x 7 reps,_DROP_75 lbs. x 3 Reps._DROP_55 lbs. x 4 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

17 minutes on the stationary bike.
18 minutes on the stepmill.