C-4-Delts and Biceps (2)

Happy Halloween!

Yesterday's workout..

Felt stronger this time around. Worked up to 70 lbs. for my last working set. Last week, i was struggling some to push up to 65 lbs.

Previous Workout:

Duration: 25:50
Calories: 221
Average Heart Rate: 120 bpm (63% MHR)
Maximum Heart Rate: 135 bpm (71% MHR)
Fat Percentage of Calories: 32%

Tonight's Workout...

Duration: 45:07
Calories: 467
Average Heart Rate: 130 bpm (69% MHR)
Maximum Heart Rate: 159 bpm (84% MHR)
Fat Percentage of Calories: 23%

Dumbbell Press
3 Warms
60 lbs. x 8 reps.
65 lbs. x 8 reps.
70 lbs. x 8 reps.

1-Arm Cable Lateral
2 warms
20 lbs. x 10 Reps.
20 lbs. x 10 Reps.

Rear Delt Flye-SUPERSET-Upright Row
1 warms
20 lbs. x 10 Reps./60 lbs. x 12 Reps.
20 lbs. x 10 Reps./60 lbs. x 12 Reps.

Hammer Curl
2 Warms
65 lbs. x 6 Reps.
70 lbs. x 6 Reps.
75 lbs. x 5 Reps.

Close Curl
1 Warm
65 lbs. x 10 Reps.
65 lbs. x 10 Reps.
70 lbs. x 10 Reps.

1-Arm Cable Curl
30 lbs. x 12 Reps.
30 lbs. x 12 Reps.

Interval Cardio...30 Minutes on Treadmill

C-3-Back and Hamstrings (2)

Today's workout...


Previous Workout:

Duration: 59:35
Calories: 492
Average Heart Rate: 118 bpm (62% MHR)
Maximum Heart Rate: 142 bpm (75% MHR)
Fat Percentage of Calories: 32%

Tonight's Workout...

Duration: 56:34
Calories: 385
Average Heart Rate: 110 bpm (58% MHR)
Maximum Heart Rate: 134 bpm (71% MHR)
Fat Percentage of Calories: 39%

Pulldown
8 reps
6 reps
6 reps
6 reps

...each set followed by assisted pullups.

Bent Over Rows
2 warms
185 lbs. x 8 Reps.
185 lbs. x 8 Reps.
185 lbs. x 8 Reps.

Rope Pulldown
1 warms
90 lbs. x 8 Reps.
90 lbs. x 8 Reps.
90 lbs. x 8 Reps.

Straight Arm Pulldown
100 lbs. x 12 Reps.
110 lbs. x 12 Reps.
120 lbs. x 10 Reps.

Stiff Legged Deadlift
135 lbs. x 12 Reps.
135 lbs. x 12 Reps.
135 lbs. x 12 Reps.

Leg Curl
120 lbs. x 10 Reps.
120 lbs. x 10 Reps.
130 lbs. x 10 Reps.

C-2-Chest and Triceps (2)

Yesterday's workout...

Previous Workout:

Duration: 42:11
Calories: 289
Average Heart Rate: 111 BPM (59% MHR)
Maximum Heart Rate: 138 BPM (73% MHR)
Fat Percentage of Calories: 39%

Today's Workout...

Duration: 47:21
Calories: 428
Average Heart Rate: 122 BPM (65% MHR)
Maximum Heart Rate: 149 BPM (79% MHR)
Fat Percentage of Calories: 30%

Flat DB Press
3 warms
100 lbs. x 8 reps
100 lbs. x 6 reps
100 lbs. x 6 reps_DROPSET_70 lbs. x 4 reps

Slight Incline DB Press
2 Warms
75 lbs. x 10 reps
75 lbs. x 6 reps._DROPSET_70 lbs. x 4 reps

Barbell Press
1 Warm
155 lbs. x 8 reps.
155 lbs. x 9 reps.

Incline Flye
40 lbs. x 12 Reps.
40 lbs. x 12 Reps.

Close Grip Press
115 lbs. x 10 reps.
115 lbs. x 10 reps.
115 lbs. x 10 reps.

Reverse Pressdown
1 Warm
80 lbs. x 12 Reps.
80 lbs. x 12 Reps.
80 lbs. x 12 Reps.

1-Arm Rope PressDown
1 Warm
40 lbs. x 12 Reps.
40 lbs. x 10 Reps.


Steady State Cardio....

on the stepmill for 35 minutes

C-1-Quads and Calves (2)

This past Wednesday's workout...

Previous Workout:

Duration: 27:15
Calories: 318
Average Heart Rate: 139 bpm (74% MHR)
Maximum Heart Rate: 162 bpm (86% MHR)
Fat Percentage of Calories: 18%

Today's Workout...

Duration: 1:01:15
Calories: 432
Average Heart Rate: 112 bpm (59% MHR)
Maximum Heart Rate: 153 bpm (81% MHR)
Fat Percentage of Calories: 37%

Leg Press
3 warms
450 lbs. x 10 reps.
500 lbs. x 10 reps.
540 lbs. x 10 reps.
600 lbs. x 10 reps.

Squat
2 warm
245 lbs. x 8 reps.
295 lbs. x 8 reps.
315 lbs. x 8 reps.

Leg Extension
170 lbs. x 10 reps.
170 lbs. x 10 reps.
170 lbs. x 10 reps.

Walking Lunge
40 lbs. x 12 reps.
50 lbs. x 12 reps.
55 lbs. x 12 reps.

Standing Calf Raises
105 lbs. x 30 reps.
105 lbs. x 30 reps.
105 lbs. x 30 reps.
105 lbs. x 30 reps.
105 lbs. x 30 reps.

C-4-Delts and Biceps (1)

This past Tuesday's workout...

Previous Workout:

Duration: 25:50
Calories: 221
Average Heart Rate: 120 bpm (63% MHR)
Maximum Heart Rate: 135 bpm (71% MHR)
Fat Percentage of Calories: 32%

Tonight's Workout...

Duration: 25:50
Calories: 221
Average Heart Rate: 120 bpm (63% MHR)
Maximum Heart Rate: 135 bpm (71% MHR)
Fat Percentage of Calories: 32%

Dumbbell Press
3 Warms
60 lbs. x 8 reps.
60 lbs. x 8 reps.
65 lbs. x 8 reps.

1-Arm Cable Lateral
2 warms
30 lbs. x 10 Reps.
30 lbs. x 10 Reps.

Rear Delt Flye-SUPERSET-Upright Row
1 warms
20 lbs. x 10 Reps./60 lbs. x 12 Reps.
20 lbs. x 10 Reps./60 lbs. x 12 Reps.

Hammer Curl
2 Warms
60 lbs. x 6 Reps.
70 lbs. x 6 Reps.
75 lbs. x 6 Reps.

Close Curl
1 Warm
65 lbs. x 10 Reps.
65 lbs. x 10 Reps.
75 lbs. x 10 Reps.

1-Arm Cable Curl
30 lbs. x 12 Reps.
30 lbs. x 12 Reps.

Interval Cardio...30 Minutes on Treadmill

C-3-Back and Hamstrings (1)

This past monday's workout...

Previous Workout:

Duration: 32:20
Calories: 370
Average Heart Rate: 137 bpm (72% MHR)
Maximum Heart Rate: 156 bpm (83% MHR)
Fat Percentage of Calories: 18%

Tonight's Workout...

Duration: 59:35
Calories: 492
Average Heart Rate: 118 bpm (62% MHR)
Maximum Heart Rate: 142 bpm (75% MHR)
Fat Percentage of Calories: 32%

Pulldown
8 reps
6 reps
6 reps
6 reps

...each set followed by assisted pullups.

Bent Over Rows
2 warms
155 lbs. x 8 Reps.
185 lbs. x 8 Reps.
205 lbs. x 7 Reps._DROP_135 lbs. x 8 Reps.

Rope Pulldown
1 warms
100 lbs. x 8 Reps.
80 lbs. x 8 Reps.
90 lbs. x 8 Reps.

Straight Arm Pulldown
100 lbs. x 12 Reps.
110 lbs. x 12 Reps.
120 lbs. x 10 Reps.

Stiff Legged Deadlift
135 lbs. x 12 Reps.
135 lbs. x 12 Reps.
155 lbs. x 10 Reps.

Leg Curl
110 lbs. x 10 Reps.
120 lbs. x 10 Reps.
130 lbs. x 10 Reps.


Steady State Cardio....

35 Minutes-Stepmill

C-2-Chest and Triceps (1)

Last Friday's Workout...

Previous Workout:

Duration: 28:11
Calories: 350
Average Heart Rate: 147 BPM (78% MHR)
Maximum Heart Rate: 214 BPM (113% MHR)
Fat Percentage of Calories: 18%

Today's Workout...

Duration: 42:11
Calories: 289
Average Heart Rate: 111 BPM (59% MHR)
Maximum Heart Rate: 138 BPM (73% MHR)
Fat Percentage of Calories: 39%

Flat DB Press
3 warms
100 lbs. x 8 reps
100 lbs. x 8 reps
100 lbs. x 7 reps

Slight Incline DB Press
2 Warms
75 lbs. x 10 reps
75 lbs. x 9 reps.

Barbell Press
1 Warm
165 lbs. x 10 reps.
165 lbs. x 10 reps._DROP_135 lbs. x 6 Reps.

Close Grip Press
135 lbs. x 9 reps.
135 lbs. x 9 reps.
135 lbs. x 8 reps._DROP_115 lbs. x 6 reps.

Reverse Pressdown
1 Warm
80 lbs. x 12 Reps.
80 lbs. x 12 Reps.
90 lbs. x 12 Reps.

1-Arm Rope PressDown
1 Warm
40 lbs. x 12 Reps.
40 lbs. x 10 Reps.


Steady State Cardio....

on the stepmill for 35 minutes

C-1-Quads and Calves (1)

Last Thursdays' workout...

Previous Workout:

Duration: 27:15
Calories: 318
Average Heart Rate: 139 bpm (74% MHR)
Maximum Heart Rate: 162 bpm (86% MHR)
Fat Percentage of Calories: 18%

Today's Workout...

Duration: 1:01:15
Calories: 432
Average Heart Rate: 112 bpm (59% MHR)
Maximum Heart Rate: 153 bpm (81% MHR)
Fat Percentage of Calories: 37%

Leg Press
3 warms
450 lbs. x 10 reps.
450 lbs. x 10 reps.
500 lbs. x 10 reps.
540 lbs. x 10 reps.

Squat
2 warm
245 lbs. x 8 reps.
295 lbs. x 8 reps.
295 lbs. x 8 reps.

Leg Extension
170 lbs. x 10 reps.
170 lbs. x 10 reps.
170 lbs. x 10 reps.

Walking Lunge
40 lbs. x 12 reps.
40 lbs. x 12 reps.
50 lbs. x 12 reps.

Standing Calf Raises
105 lbs. x 30 reps.
105 lbs. x 30 reps.
105 lbs. x 30 reps.
105 lbs. x 30 reps.
105 lbs. x 30 reps.

B-4-Delts and Triceps (4)

My favorite shoulder workout. Well, any shoulder workout is my favorite workout.

Good training day. I had tons of energy today and hit it hard.

Previous Workout:

Duration: 26:14
Calories: 251
Average Heart Rate: 126 bpm (67% MHR)
Maximum Heart Rate: 145 bpm (77% MHR)
Fat Percentage of Calories: 27%

Tonight's Workout...

Duration: 42:36
Calories: 323
Average Heart Rate: 131 bpm (69% MHR)
Maximum Heart Rate: 152 bpm (80% MHR)
Fat Percentage of Calories: 23%

Side Lateral Raise
3 Warms
40 lbs. x 8 reps.
45 lbs. x 8 reps.
50 lbs. x 8 reps.

High Incline Press
2 warms
90 lbs. x 10 Reps.
90 lbs. x 10 Reps.

Cable UpRight Row
1 warms
120 lbs. x 10 Reps.
130 lbs. x 10 Reps.
140 lbs. x 10 Reps.
150 lbs. x 10 Reps.

Incline Dumbbell Curl
2 Warms
40 lbs. x 6 Reps.
40 lbs. x 6 Reps.
40 lbs. x 5 Reps.

Cable Curl
1 Warm
100 lbs. x 8 Reps.
100 lbs. x 8 Reps.
100 lbs. x 8 Reps.

Preacher Curls
30 lbs. x 12 Reps.
30 lbs. x 12 Reps.

Interval Cardio...30 Minutes on Treadmill

B-3-Back and Hamstrings (4)

Today's workout...

Previous Workout:

Duration: 33:14
Calories: 354
Average Heart Rate: 133 bpm (70% MHR)
Maximum Heart Rate: 151 bpm (80% MHR)
Fat Percentage of Calories: 21%

Tonight's Workout...

Duration: 32:20
Calories: 370
Average Heart Rate: 137 bpm (72% MHR)
Maximum Heart Rate: 156 bpm (83% MHR)
Fat Percentage of Calories: 18%

Lat Pulldown-Palm Up
3 Warms
120 lbs. x 8 reps.
120 lbs. x 8 reps.
120 lbs. x 6 reps.

T-Bar Rows
2 warms
195 lbs. x 10 Reps.
195 lbs. x 8 Reps.
195 lbs. x 8 Reps.

Dumbbell Deadlifts
1 warms
80 lbs. x 10 Reps.
80 lbs. x 10 Reps.

Close Row
140 lbs. x 12 Reps.
160 lbs. x 12 Reps.
180 lbs. x 12 Reps.

Good Mornings
95 lbs. x 12 Reps.
105 lbs. x 12 Reps.
115 lbs. x 12 Reps.

Glute Ham Raise
16 Reps.
16 Reps.
17 Reps.

Steady State Cardio....

35 Minutes-Stepmill

B-2-Chest and Triceps (4)

Yesterday's workout...

Shorter rests between sets are brutal. Feeling great though. Muscles are feeling tighter all around.

Previous Workout:

Duration: 35:28
Calories: 315
Average Heart Rate: 122 BPM (65% MHR)
Maximum Heart Rate: 149 BPM (79% MHR)
Fat Percentage of Calories: 30%

Today's Workout...

Duration: 28:11
Calories: 350
Average Heart Rate: 147 BPM (78% MHR)
Maximum Heart Rate: 214 BPM (113% MHR)
Fat Percentage of Calories: 18%

Slight Incline Barbell Press
3 warms
195 lbs. x 8 reps
195 lbs. x 8 reps
195 lbs. x 8 reps

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

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

Uneven PushUp
18 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 (4)

Last Friday's workout...

Previous Workout:

Duration: 45:05
Calories: 521
Average Heart Rate: 135 bpm (71% MHR)
Maximum Heart Rate: 164 bpm (87% MHR)
Fat Percentage of Calories: 20%

Today's Workout...

Duration: 27:15
Calories: 318
Average Heart Rate: 139 bpm (74% MHR)
Maximum Heart Rate: 162 bpm (86% MHR)
Fat Percentage of Calories: 18%

Squats
3 warms
225 lbs. x 8 reps.
225 lbs. x 8 reps.
225 lbs. x 8 reps.
225 lbs. x 8 reps.

Hack Squat
2 warm
270 lbs. x 12 reps.
270 lbs. x 10 reps.

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

Barbell Lunge
135 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...

35 minutes on stepmill

B-4-Delts and Triceps (3)

Good workout this past Friday. The 5th consecutive day of workouts. I decided on the 5th day as I had a very busy weekend. (birthday party and wedding respectively) So I took the past two days off.

The numbers remain the same from the previous workout.

Also, I did my steady state cardio after the workout and I did intervals later on in the day. I hope that's ok.

I did Legs today...blog update later.

Last Thursday's workout....


Previous Workout:

Duration: 38:41
Calories: 289
Average Heart Rate: 114 bpm (60% MHR)
Maximum Heart Rate: 140 bpm (74% MHR)
Fat Percentage of Calories: 35%

Tonight's Workout...

Duration: 25:50
Calories: 221
Average Heart Rate: 120 bpm (63% MHR)
Maximum Heart Rate: 135 bpm (71% MHR)
Fat Percentage of Calories: 32%

Side Lateral Raise
3 Warms
40 lbs. x 8 reps.
40 lbs. x 8 reps.
45 lbs. x 8 reps.

High Incline Press
2 warms
85 lbs. x 10 Reps.
90 lbs. x 8 Reps.

Cable UpRight Row
1 warms
120 lbs. x 10 Reps.
130 lbs. x 10 Reps.
140 lbs. x 10 Reps.
150 lbs. x 10 Reps.

Incline Dumbbell Curl
2 Warms
40 lbs. x 6 Reps.
40 lbs. x 6 Reps.
40 lbs. x 5 Reps.

Cable Curl
1 Warm
100 lbs. x 8 Reps.
100 lbs. x 8 Reps.
100 lbs. x 8 Reps.

Preacher Curls
30 lbs. x 12 Reps.
30 lbs. x 12 Reps.

Interval Cardio...30 Minutes on Treadmill

B-3-Back and Hamstrings (3)

Last Wednesday's workout....


Previous Workout:

Duration: 1:03:40
Calories: 533
Average Heart Rate: 119 bpm (63% MHR)
Maximum Heart Rate: 148 bpm (78% MHR)
Fat Percentage of Calories: 31%

Tonight's Workout...

Duration: 33:14
Calories: 354
Average Heart Rate: 133 bpm (70% MHR)
Maximum Heart Rate: 151 bpm (80% MHR)
Fat Percentage of Calories: 21%

Lat Pulldown-Palm Up
3 Warms
140 lbs. x 8 reps.
160 lbs. x 8 reps.
180 lbs. x 6 reps.

T-Bar Rows
2 warms
195 lbs. x 10 Reps.
195 lbs. x 8 Reps.
195 lbs. x 8 Reps.

Dumbbell Deadlifts
1 warms
80 lbs. x 10 Reps.
80 lbs. x 10 Reps.

Close Row
140 lbs. x 12 Reps.
160 lbs. x 12 Reps.
180 lbs. x 12 Reps.

Good Mornings
95 lbs. x 12 Reps.
105 lbs. x 12 Reps.
115 lbs. x 12 Reps.

Glute Ham Raise
16 Reps.
16 Reps.
17 Reps.

Steady State Cardio....

35 Minutes-Stepmill

B-2-Chest and Triceps (3)

Yesterday's workout...(and i'm all caught up....i'm trying)

Got in and got out. I liked the pace yesterday as I got out 10 minutes faster than the previous time.

Numbers remain the same...except for the first two lifts where I was able to get the high end of the prescribed rep ranges with each and every set.


Previous Workout:

Duration: 47:51
Calories: 478
Average Heart Rate: 123 BPM (65% MHR)
Maximum Heart Rate: 149 BPM (79% MHR)
Fat Percentage of Calories: 29%

Today's Workout...

Duration: 35:28
Calories: 315
Average Heart Rate: 122 BPM (65% MHR)
Maximum Heart Rate: 149 BPM (79% MHR)
Fat Percentage of Calories: 30%

Slight Incline Barbell Press
3 warms
195 lbs. x 8 reps
225 lbs. x 8 reps
235 lbs. x 8 reps

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

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

Uneven PushUp
18 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 (3)

Legs to begin the week! Monday's workout....

Numbers remain the same but worked with shorter intervals.

As per usual, I was destroyed by the end of this.

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: 45:05
Calories: 521
Average Heart Rate: 135 bpm (71% MHR)
Maximum Heart Rate: 164 bpm (87% MHR)
Fat Percentage of Calories: 20%

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
360 lbs. x 12 reps.
360 lbs. x 10 reps.

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

Barbell Lunge
135 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.

B-4-Delts and Biceps (2)

Good workout this past Friday. The 5th consecutive day of workouts. I decided on the 5th day as I had a very busy weekend. (birthday party and wedding respectively) So I took the past two days off.

The numbers remain the same from the previous workout.

Also, I did my steady state cardio after the workout and I did intervals later on in the day. I hope that's ok.

I did Legs today...blog update later.


Previous Workout:

Duration: 45:16
Calories: 363
Average Heart Rate: 117 bpm (62% MHR)
Maximum Heart Rate: 154 bpm (81% MHR)
Fat Percentage of Calories: 34%

Tonight's Workout...

Duration: 38:41
Calories: 289
Average Heart Rate: 114 bpm (60% MHR)
Maximum Heart Rate: 140 bpm (74% MHR)
Fat Percentage of Calories: 35%

Side Lateral Raise
3 Warms
40 lbs. x 8 reps.
40 lbs. x 8 reps.
45 lbs. x 8 reps.

High Incline Press
2 warms
85 lbs. x 10 Reps.
90 lbs. x 8 Reps.

Cable UpRight Row
1 warms
120 lbs. x 10 Reps.
130 lbs. x 10 Reps.
140 lbs. x 10 Reps.
150 lbs. x 10 Reps.

Incline Dumbbell Curl
2 Warms
40 lbs. x 6 Reps.
40 lbs. x 6 Reps.
40 lbs. x 5 Reps.

Cable Curl
1 Warm
100 lbs. x 8 Reps.
100 lbs. x 8 Reps.
100 lbs. x 8 Reps.

Preacher Curls
30 lbs. x 12 Reps.
30 lbs. x 12 Reps.

Steady State Cardio....35 Minutes on Stepmill

Interval Cardio...30 Minutes on Treadmill

B-3-Back and Hamstrings (2)

Today's workout.

Finally used an appropriate weight, in my opinion, for the good mornings to start. Will look to increase next week after establishing this baseline.

Felt noticeably stronger today...but again...

...I had the most sleep I've had in awhile last night...and it reflected in today's workout. I had more energy.

Previous Workout:

Duration: 56:12
Calories: 425
Average Heart Rate: 114 bpm (60% MHR)
Maximum Heart Rate: 145 bpm (77% MHR)
Fat Percentage of Calories: 35%

Tonight's Workout...

Duration: 1:03:40
Calories: 533
Average Heart Rate: 119 bpm (63% MHR)
Maximum Heart Rate: 148 bpm (78% MHR)
Fat Percentage of Calories: 31%

Lat Pulldown-Palm Up
3 Warms
140 lbs. x 8 reps.
160 lbs. x 8 reps.
180 lbs. x 6 reps.

T-Bar Rows
2 warms
195 lbs. x 10 Reps.
205 lbs. x 8 Reps.
215 lbs. x 8 Reps.

Dumbbell Deadlifts
1 warms
80 lbs. x 10 Reps.
80 lbs. x 10 Reps.

Close Row
140 lbs. x 12 Reps.
160 lbs. x 12 Reps.
180 lbs. x 12 Reps.

Good Mornings
95 lbs. x 12 Reps.
105 lbs. x 12 Reps.
115 lbs. x 12 Reps.

Glute Ham Raise
16 Reps.
16 Reps.
17 Reps.

Steady State Cardio....

35 Minutes-Stepmill

B-2-Chest and Triceps (2)

Yesterday's workout


Previous 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%

Today's Workout...

Duration: 47:28
Calories: 488
Average Heart Rate: 130 BPM (69% MHR)
Maximum Heart Rate: 158 BPM (84% MHR)
Fat Percentage of Calories: 24%

ISlight Incline Barbell Press
3 warms
195 lbs. x 8 reps
215 lbs. x 8 reps
235 lbs. x 6 reps, DROP, 185 lbs. x 4 Reps.

Incline DB Press
2 Warms
90 lbs. x 8 reps
90 lbs. x 6 reps_DROP_45 lbs. x 8 Reps.

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

Uneven PushUp
18 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 (2)

This past Tuesday's workout....

I've said it before. I'll say it again. This workout never fails to destroy me.

Today though...was especially intense.

Numbers remain the same.

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: 56:05
Calories: 621
Average Heart Rate: 135 bpm (71% MHR)
Maximum Heart Rate: 164 bpm (87% MHR)
Fat Percentage of Calories: 20%

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
360 lbs. x 12 reps.
360 lbs. x 10 reps.

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

Barbell Lunge
135 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.

B-4-Delts and Biceps (1)

Plenty of energy for today's workout coming off of the weekend. Pretty busy with parties, errands, and of course...the Giants and Yankees!

With the high incline press, I got 90 lbs. for 6 reps. which is the most I've lifted so far with this exercise.

Had to work up to my threshold with the cable upright rows and now know what number to move on to and begin at for the next time around.

I did intervals afterwards.

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: 45:16
Calories: 363
Average Heart Rate: 117 bpm (62% MHR)
Maximum Heart Rate: 154 bpm (81% MHR)
Fat Percentage of Calories: 34%

Side Lateral Raise
3 Warms
40 lbs. x 8 reps.
40 lbs. x 8 reps.
45 lbs. x 8 reps.

High Incline Press
2 warms
85 lbs. x 10 Reps.
90 lbs. x 8 Reps.

Cable UpRight Row
1 warms
100 lbs. x 10 Reps.
110 lbs. x 10 Reps.
120 lbs. x 10 Reps.
140 lbs. x 10 Reps.

Incline Dumbbell Curl
2 Warms
40 lbs. x 6 Reps.
40 lbs. x 6 Reps.
40 lbs. x 6 Reps.

Cable Curl
1 Warm
100 lbs. x 8 Reps.
100 lbs. x 8 Reps.
100 lbs. x 8 Reps.

Preacher Curls
30 lbs. x 12 Reps.
30 lbs. x 12 Reps.

Interval Cardio on the treadmill

B-3-Back and Hamstrings (1)

Great workout yesterday.

Had to experiment with weight with the good mornings as I've never done them before. I know now to work up to around 95 lbs. - 115 lbs. with the olympic bar next time.

Started off heavier with the t-bar rows but scaled back the weight for the final two sets as I felt as though I wasn't controlling the weight as well as I should.

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: 56:12
Calories: 425
Average Heart Rate: 114 bpm (60% MHR)
Maximum Heart Rate: 145 bpm (77% MHR)
Fat Percentage of Calories: 35%

Lat Pulldown-Palm Up
3 Warms
120 lbs. x 8 reps.
160 lbs. x 8 reps.
160 lbs. x 8 reps.

T-Bar Rows
2 warms
205 lbs. x 8 Reps.
180 lbs. x 8 Reps.
195 lbs. x 8 Reps.

Dumbbell Deadlifts
1 warms
75 lbs. x 10 Reps.
80 lbs. x 10 Reps.

Close Row
140 lbs. x 12 Reps.
140 lbs. x 12 Reps.
140 lbs. x 12 Reps.

Good Mornings
50 lbs. x 12 Reps.
65 lbs. x 12 Reps.
85 lbs. x 12 Reps.

Glute Ham Raise
16 Reps.
16 Reps.
13 Reps.