A-2-Chest and Triceps (4)

Last Wednesday's workout

Previous Workout:

Duration: 1:01:26
Calories: 452
Average Heart Rate: 114 bpm (60% MHR)
Maximum Heart Rate: 146 bpm (77% MHR)
Fat Percentage of Calories: 35 %

Today's Workout...

Duration: 58:07
Calories: 539
Average Heart Rate: 127 bpm (67% MHR)
Maximum Heart Rate: 188 bpm (99% MHR)
Fat Percentage of Calories: 26%

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

Flat Barbell Press
2 Warms
205 lbs. x 8 reps.
175 lbs. x 7 reps_DROP_135 lbs. x 10 reps

Dips
18
16
15
15

Rack Pushups
13
13

Pressdown
2 warms
100 lbs. x 12 Reps.
110 lbs. x 12 Reps.
110 lbs. x 12 Reps.

DB Extension
15 lbs. x 12 Reps.
15 lbs. x 12 Reps.

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

A-1-Quads & Calves (4)

Last Tuesday's workout....

Previous Workout:

Duration: 1:08:35
Calories: 572
Average Heart Rate: 121 bpm (64% MHR)
Maximum Heart Rate: 162 bpm (86% MHR)
Fat Percentage of Calories: 28%

Tonight's Workout...

Duration: 1:02:50
Calories: 605
Average Heart Rate: 128 bpm (68% MHR)
Maximum Heart Rate: 162 bpm (86% MHR)
Fat Percentage of Calories: 24%

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

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

Sumo Squat
135 lbs. x 10 reps.
135 lbs. x 10 reps.
135 lbs. x 10 reps.

Split Squat
55 lbs. x 10 reps.
55 lbs. x 10 reps.
55 lbs. x 10 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 Biceps (3)

Two Mondays ago....

Previous Workout...

Duration: 45:01
Calories: 450
Average Heart Rate: 126 bpm (67% MHR)
Maximum Heart Rate: 151 bpm (80% MHR)
Fat Percentage of Calories: 26%

Today's Workout...

Duration: 47:52
Calories: 533
Average Heart Rate: 141 bpm (75% MHR)
Maximum Heart Rate: 160 bpm (85% MHR)
Fat Percentage of Calories: 17%

Overhead Barbell Press
3 Warms
135 lbs. x 8 Reps
145 lbs. x 8 Reps.
155 lbs. x 7 Reps._DROP_135 lbs. x 4 Reps.

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

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

used dumbbells

Barbell Curl
2 Warms
100 lbs. x 8 Reps.
100 lbs. x 7 Reps
110 lbs. x 6 Reps.

Rope Curl
1 Warm
110 lbs. x 10 Reps.
110 lbs. x 10 Reps.
110 lbs. x 8 Reps.

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

A-3-Back and Hamstrings (3)

The first workout after Thanksgiving...TWO Sundays ago...


Previous Workout:

Duration: 1:09:35
Calories: 553
Average Heart Rate: 124 bpm (66% MHR)
Maximum Heart Rate: 160 bpm (85% MHR)
Fat Percentage of Calories: 27%

Tonight's Workout...

Duration: 1:08:35
Calories: 567
Average Heart Rate: 127 bpm (67% MHR)
Maximum Heart Rate: 218 bpm (115% MHR)
Fat Percentage of Calories: 25%

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.
335 lbs. x 7 Reps.

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

Seated Row
170 lbs. x 10 Reps.
150 lbs. x 10 Reps.
170 lbs. x 10 Reps.

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

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

Steady State Cardio...

35 Minutes on the Stepmill

A-2-Chest and Triceps (3)

This morning's Pre-Thanksgiving workout!

Led off the incline presses with 100 again and hit my targets. Finished off the last two working sets at 95 lbs. and felt fine. I feel it's where I should be.

Went lighter with the flat barbells as my shoulders aren't feeling right.

Finally, got a little less reps with the dips and the rack pushups.

great workout!

...and so with that, the stretch run for the remainder of this year begins! HIYOOOO!!!

HAPPY THANKSGIVING!

Previous Workout:

Duration: 1:01:26
Calories: 452
Average Heart Rate: 114 bpm (60% MHR)
Maximum Heart Rate: 146 bpm (77% MHR)
Fat Percentage of Calories: 35 %

Today's Workout...

Duration: 58:07
Calories: 539
Average Heart Rate: 127 bpm (67% MHR)
Maximum Heart Rate: 188 bpm (99% MHR)
Fat Percentage of Calories: 26%

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

Flat Barbell Press
2 Warms
205 lbs. x 8 reps.
175 lbs. x 7 reps_DROP_135 lbs. x 10 reps

Dips
18
16
15
15

Rack Pushups
13
13

Pressdown
2 warms
100 lbs. x 12 Reps.
110 lbs. x 12 Reps.
110 lbs. x 12 Reps.

DB Extension
15 lbs. x 12 Reps.
15 lbs. x 12 Reps.

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

A-1-Quads & Calves (3)

Last night's workout...

Energy was low today and I was reaching so I started my working sets with the front squats a little lighter at 135 and ended at 185.

Again, continued on with sumos using the barbell. Will look to add more weight for the 4th and final round of A workouts.

Did steady state cardio first thing in the morning yesterday.

Previous Workout:

Duration: 1:08:35
Calories: 572
Average Heart Rate: 121 bpm (64% MHR)
Maximum Heart Rate: 162 bpm (86% MHR)
Fat Percentage of Calories: 28%

Tonight's Workout...

Duration: 1:02:50
Calories: 605
Average Heart Rate: 128 bpm (68% MHR)
Maximum Heart Rate: 162 bpm (86% MHR)
Fat Percentage of Calories: 24%

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

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

Sumo Squat
135 lbs. x 10 reps.
135 lbs. x 10 reps.
135 lbs. x 10 reps.

Split Squat
55 lbs. x 10 reps.
55 lbs. x 10 reps.
55 lbs. x 10 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 Biceps (2)

Yesterday's workout....

...and also ONE YEAR since my FIRST BLOG POST. I can't believe it. It's pretty cool to look back on a years' worth of workout blogs and see how far I've come along and where my mindset was at certain spots. I only wish I blogged a lot sooner. It's a terrific "best practice" in my opinion after doing it for a year.

The overhead barbell press kind of sucked because the gym I went to yesterday didn't have a bench for it so I had to move an adjustable incline bench over to a nearby squat rack to set up.

Instead of pushing out from behind, I was pushing out from the front to begin the movement and it was awkward. So, I stayed at 135 lbs. for all the working sets.

Finished up with 35 minutes on the spin bike.

Previous Workout...

Duration: 45:26
Calories: 447
Average Heart Rate: 130 bpm (69% MHR)
Maximum Heart Rate: 160 bpm (85% MHR)
Fat Percentage of Calories: 23%

Today's Workout...

Duration: 45:01
Calories: 450
Average Heart Rate: 126 bpm (67% MHR)
Maximum Heart Rate: 151 bpm (80% MHR)
Fat Percentage of Calories: 26%

Overhead Barbell Press
3 Warms
135 lbs. x 8 Reps
135 lbs. x 7 Reps.
135 lbs. x 6 Reps._DROP_95 lbs. x 10 Reps.

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

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

used dumbbells

Barbell Curl
2 Warms
100 lbs. x 7 Reps.
100 lbs. x 6 Reps
110 lbs. x 6 Reps.

Rope Curl
1 Warm
110 lbs. x 10 Reps.
110 lbs. x 10 Reps.
120 lbs. x 8 Reps.

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

A-3-Back and Hamstrings (2)

and finally, I'm all caught up!

Wasn't feeling as strong today. So sucked at deads...and stayed at 315 for all 3 working sets.

Also went a little lighter with the rest of the exercises today as well...with the exception of the single leg curls.

Previous Workout:

Duration: 1:12:20
Calories: 689
Average Heart Rate: 127 bpm (67% MHR)
Maximum Heart Rate: 158 bpm (84% MHR)
Fat Percentage of Calories: 25%

Tonight's Workout...

Duration: 1:09:35
Calories: 553
Average Heart Rate: 124 bpm (66% MHR)
Maximum Heart Rate: 160 bpm (85% MHR)
Fat Percentage of Calories: 27%

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 7 Reps.
315 lbs. x 6 Reps.
315 lbs. x 8 Reps.

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

Seated Row
160 lbs. x 12 Reps.
160 lbs. x 12 Reps.
160 lbs. x 12 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.
50 lbs. x 12 Reps.

Steady State Cardio...

35 Minutes on the Stepmill

A-2-Chest and Biceps (2)

Last Friday's workout..

Reverse pyramided again...this time on both the incline and flat bar pressses with some success.

Previous Workout:

Duration: 51:36
Calories: 454
Average Heart Rate: 123 bpm (65% MHR)
Maximum Heart Rate: 152 bpm (80% MHR)
Fat Percentage of Calories: 30%

Today's Workout...

Duration: 1:01:26
Calories: 452
Average Heart Rate: 114 bpm (60% MHR)
Maximum Heart Rate: 146 bpm (77% MHR)
Fat Percentage of Calories: 35 %

Incline dumbbell press
3 warms
100 lbs. x 9 reps
95 lbs. x 7 reps
95 lbs. x 6 reps.

Flat Barbell Press
2 Warms
205 lbs. x 10 reps.
185 lbs. x 8 reps_DROP_155 lbs. x 6 reps

Dips
20
16
15
15

Rack Pushups
15
12

Pressdown
2 warms
120 lbs. x 12 Reps.
130 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 (2)

Last Thursday's workout...

Felt stronger with the front squats.

For the sumos, i tried doing them with barbells for the first time for more resistance. In retrospect, I should've done this a long time ago.

Previous Workout:

Duration: 56:52
Calories: 550
Average Heart Rate: 128 bpm (68% MHR)
Maximum Heart Rate: 163 bpm (81% MHR)
Fat Percentage of Calories: 24%

Tonight's Workout...

Duration: 1:08:35
Calories: 572
Average Heart Rate: 121 bpm (64% MHR)
Maximum Heart Rate: 162 bpm (86% MHR)
Fat Percentage of Calories: 28%

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 8 reps.
205 lbs. x 6 reps.

Sumo Squat
135 lbs. x 10 reps.
135 lbs. x 10 reps.
135 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 Biceps (1)

Last Wednesday's workout...

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: 45:26
Calories: 447
Average Heart Rate: 130 bpm (69% MHR)
Maximum Heart Rate: 160 bpm (85% MHR)
Fat Percentage of Calories: 23%

Overhead Barbell Press
3 Warms
135 lbs. x 8 Reps
155 lbs. x 8 Reps.
165 lbs. x 6 Reps._DROP_95 lbs. x 10 Reps.

Seated Side Lateral Raise
1 warm
30 lbs. x 10 Reps.
35 lbs. x 10 Reps.
35 lbs. x 10 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
110 lbs. x 6 Reps.

Rope Curl
1 Warm
110 lbs. x 10 Reps.
110 lbs. x 10 Reps.
120 lbs. x 8 Reps.

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

A-3-Back and Hamstrings (1)

Last Tuesday's workout...

Sucked at deadlifts. Hey, it's been awhile.

Previous Workout:

Duration: 45:19
Calories: 329
Average Heart Rate: 114 bpm (60% MHR)
Maximum Heart Rate: 144 bpm (76% MHR)
Fat Percentage of Calories: 35%

Tonight's Workout...

Duration: 1:12:20
Calories: 689
Average Heart Rate: 127 bpm (67% MHR)
Maximum Heart Rate: 158 bpm (84% MHR)
Fat Percentage of Calories: 25%

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

Deadlifts
2 warms
315 lbs. x 8 Reps.
335 lbs. x 6 Reps.
365 lbs. x 7 Reps._DROP_225 lbs. x 8 reps.

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

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

A-2-Chest and Triceps (1)

Last Monday's workout...

...coming off a full weekend of Pre-Cana for the wedding.

Trying reverse pyramids so I can put up more weight while I'm fresh.

Previous Workout:

Duration: 46:59
Calories: 330
Average Heart Rate: 113 BPM (60% MHR)
Maximum Heart Rate: 141 BPM (75% MHR)
Fat Percentage of Calories: 37%

Today's Workout...

Duration: 51:36
Calories: 454
Average Heart Rate: 123 BPM (65% MHR)
Maximum Heart Rate: 152 BPM (80% MHR)
Fat Percentage of Calories: 30%

Incline dumbbell press
3 warms
100 lbs. x 9 reps
95 lbs. x 8 reps
90 lbs. x 7 reps.

Flat Barbell Press
2 Warms
185 lbs. x 10 reps.
205 lbs. x 6 reps_DROP_185 lbs. x 4 reps.

Dips
21
18
17
16

Rack Pushups
14
14

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

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

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

A-1-Quads & Calves (1)

Today's workout...

Onto the "A" workouts again! And fortunately, my final workout for the week. I'm taking Saturday and Sunday off as wedding planning and the errands that go with it take up most of our weekend time.

Got my overall reps in with the front squats although the weight remains the same from the last time I did these during the end of September.

May have to consider using barbells for sumos considering every gym I go to only has dumbbells that go up to 120 lbs.

Finally, performed the split squat with 60 lb. dumbbells. First time, I believe, doing so...

...feeling like i'm just looking better and better now.


Previous Workout:

Duration: 1:08:27
Calories: 522
Average Heart Rate: 118 bpm (62% MHR)
Maximum Heart Rate: 168 bpm (89% MHR)
Fat Percentage of Calories: 25%

Tonight's Workout...

Duration: 56:52
Calories: 550
Average Heart Rate: 128 bpm (68% MHR)
Maximum Heart Rate: 163 bpm (81% MHR)
Fat Percentage of Calories: 24%

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

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

C-4-Delts and Biceps (4)

Yesterday's workout...

Reverse Pyramided on the overhead dumbbell presses. I wanted to see how i'd fare fresh into the workout. I started at 80 lbs. to start and it was just right as I barely hit the prescribed rep range.

Overall, very good workout.

Previous Workout:

Duration: 54:21
Calories: 524
Average Heart Rate: 124 bpm (66% MHR)
Maximum Heart Rate: 153 bpm (81% MHR)
Fat Percentage of Calories: 28%

Tonight's Workout...

Duration: 57:43
Calories: 524
Average Heart Rate: 124 bpm (66% MHR)
Maximum Heart Rate: 154 bpm (81% MHR)
Fat Percentage of Calories: 28%

Dumbbell Press
3 Warms
80 lbs. x 8 reps.
75 lbs. x 6 reps.
70 lbs. x 7 reps.

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

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

Hammer Curl
2 Warms
70 lbs. x 6 Reps.
70 lbs. x 6 Reps.
85 lbs. x 6 Reps.

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

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

Steady State Cardio...30 Minutes on Treadmill

C-3-Back and Hamstrings (4)

Yesterday's workout....



Previous 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%

Tonight's Workout...

Duration: 45:19
Calories: 329
Average Heart Rate: 114 bpm (60% MHR)
Maximum Heart Rate: 144 bpm (76% MHR)
Fat Percentage of Calories: 35%

Pullup
8 reps
6 reps
6 reps
6 reps

...each set followed by assisted pullups.

Bent Over Rows
2 warms
155 lbs. x 8 Reps.
175 lbs. x 8 Reps.
175 lbs. x 8 Reps.

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

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

Stiff Legged Deadlift
135 lbs. x 12 Reps.
135 lbs. x 12 Reps.
185 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 (4)

This past Tuesday's workout...

The numbers remain the same for the most part except for the flat dumbbells as I remained at 100 lbs. instead of working up to 105 lbs. like the previous workout.



Previous 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%

Today's Workout...

Duration: 46:59
Calories: 330
Average Heart Rate: 113 BPM (60% MHR)
Maximum Heart Rate: 141 BPM (75% MHR)
Fat Percentage of Calories: 37%

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

Slight Incline DB Press
2 Warms
80 lbs. x 9 reps
80 lbs. x 8 reps.

Barbell Press
1 Warm
155 lbs. x 10 reps.
155 lbs. x 10 reps.

Incline Flye
50 lbs. x 12 Reps.
55 lbs. x 10 Reps.

Close Grip Press
95 lbs. x 10 reps.
105 lbs. x 10 reps.
105 lbs. x 10 reps.

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

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

C-1-Quads and Calves (3)

And now! I'm all caught up!

Earlier this afternoon during lunchtime, I again, felt "hulk strong."

I handled squats alot better AND for the walking lunges, I handled 60 lb. dumbbells for the first time ever. That's a "win" in my book.

Previous Workout:

Duration: 54:51
Calories: 538
Average Heart Rate: 127 bpm (67% MHR)
Maximum Heart Rate: 167 bpm (88% MHR)
Fat Percentage of Calories: 25%

Today's Workout...

Duration: 1:08:27
Calories: 522
Average Heart Rate: 118 bpm (62% MHR)
Maximum Heart Rate: 168 bpm (89% MHR)
Fat Percentage of Calories: 25%

Leg Press
3 warms
540 lbs. x 12 reps.
540 lbs. x 10 reps.
630 lbs. x 10 reps.
630 lbs. x 10 reps.

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

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

Walking Lunge
50 lbs. x 12 reps.
60 lbs. x 12 reps.
60 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 (3)

This past Saturday's workout...

I felt "hulk strong" this past saturday. As such, I worked up to 75 lbs. for the overhead press for the first time in a very long time and with the hammer curls, I was able to get my heaviest weight up yet at 80 lbs.

Feeling good!

Previous 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%

Tonight's Workout...

Duration: 54:21
Calories: 504
Average Heart Rate: 124 bpm (66% MHR)
Maximum Heart Rate: 153 bpm (81% MHR)
Fat Percentage of Calories: 28%

Dumbbell Press
3 Warms
65 lbs. x 8 reps.
70 lbs. x 8 reps.
75 lbs. x 6 reps. _DROP_40 lbs. x 5 Reps.

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

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

Hammer Curl
2 Warms
65 lbs. x 6 Reps.
75 lbs. x 6 Reps.
80 lbs. x 6 Reps.

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

1-Arm Cable Curl
25 lbs. x 12 Reps.
35 lbs. x 12 Reps.

Interval Cardio...30 Minutes on Stepmill

C-3-Back and Hamstrings (3)

Last Friday's workout...

I went lighter with the bent over rows for more control and to better feel the weight.

Been training at a different gym the past few days. It's a nice change of pace with more equipment.

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%

Pullup
8 reps
6 reps
6 reps
6 reps

...each set followed by assisted pullups.

Bent Over Rows
2 warms
155 lbs. x 8 Reps.
175 lbs. x 8 Reps.
175 lbs. x 8 Reps.

Rope Pulldown
1 warms
90 lbs. x 8 Reps.
90 lbs. x 8 Reps.
80 lbs. x 9 Reps.

Straight Arm Pulldown
110 lbs. x 12 Reps.
110 lbs. x 12 Reps.
110 lbs. x 12 Reps.

Stiff Legged Deadlift
135 lbs. x 12 Reps.
135 lbs. x 12 Reps.
155 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 (3)

Last Thursday's workout...

I was feeling a lot stronger on this day. As such, I got up to 105 lb. flat dumbbell presses and didn't fail sooner than expected...like last week.

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
105 lbs. x 5 reps_DROPSET_80 lbs. x 4 reps

Slight Incline DB Press
2 Warms
80 lbs. x 10 reps
80 lbs. x 8 reps.

Barbell Press
1 Warm
155 lbs. x 10 reps.
155 lbs. x 10 reps.

Incline Flye
45 lbs. x 12 Reps.
50 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
90 lbs. x 12 Reps.
90 lbs. x 12 Reps.
100 lbs. x 10 Reps.

1-Arm Rope PressDown
1 Warm
45 lbs. x 8 Reps.
40 lbs. x 10 Reps.

C-1-Quads and Calves (2)

Yet another brutal workout today.

It's been almost a year so far...and this is the best I've felt the whole time.

Previous 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%

Today's Workout...

Duration: 54:51
Calories: 538
Average Heart Rate: 127 bpm (67% MHR)
Maximum Heart Rate: 167 bpm (88% MHR)
Fat Percentage of Calories: 25%

Leg Press
3 warms
450 lbs. x 10 reps.
500 lbs. x 10 reps.
500 lbs. x 10 reps.
640 lbs. x 15 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.
185 lbs. x 10 reps.
185 lbs. x 10 reps.

Walking Lunge
45 lbs. x 12 reps.
45 lbs. x 12 reps.
45 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.