C-3-Back and Hamstrings (1)

Today's workouts

Yesterday, on my day off from weights, I did low intensity cardio (3 of 3) first thing in the morning.  Later in the evening (2 nights ago), I did interval cardio. (2 of 3) Today I did interval cardio AFTER my workout (3 of 3)

Previous Workout:

Duration: 51:31
Calories: 430
Average Heart Rate: 121 bpm (64% MHR)
Maximum Heart Rate: 150 bpm (79% MHR)
Fat Percentage of Calories: 30%

Tonight's Workout...

Duration: 57:13
Calories: 400
Average Heart Rate: 107 bpm (57% MHR)
Maximum Heart Rate: 132 bpm (70% MHR)
Fat Percentage of Calories: 30%

Pullups
6
6
6
6

each set followed up with assisted pull-ups

Dumbbell Bent Over Row
2 warms
65 lbs. x 8 Reps.
70 lbs. x 8 Reps.
75 lbs. x 8 Reps.

Pullover-SUPERSET-Seated Row
65 lbs. x 12 Reps./100 lbs. x 12 Reps.
65 lbs. x 12 Reps./100 lbs. x 12 Reps.
65 lbs. x 12 Reps./100 lbs. x 12 Reps.

Stiff Legged Deadlift-Dumbbells
2 Warms
65 lbs. x 10 Reps.
70 lbs. x 8 Reps.
70 lbs. x 8 Reps.

Lying Leg Curl
1 Warm
120 lbs. x 10 Reps.
130 lbs. x 10 Reps.
140 lbs. x 10 Reps.

1-Leg, Leg Curl-Cable Machine
45 lbs. x 12 Reps.
50 lbs. x 12 Reps.

C-2-Chest and Triceps (1)

This past Wednesday's workout

I did low intensity cardio (2 of 3) AFTER my chest and tri's workout.

Previous Workout:

Duration: 45:03
Calories: 418
Average Heart Rate: 126 BPM (67% MHR)
Maximum Heart Rate: 143 BPM (76% MHR)
Fat Percentage of Calories: 27%

Today's Workout...

Duration: 1:05:41
Calories: 440
Average Heart Rate: 113 BPM (60% MHR)
Maximum Heart Rate: 138 BPM (73% MHR)
Fat Percentage of Calories: 35%

Flat Dumbbell Press
3 warms
90 lbs. x 8 reps
95 lbs. x 8 reps
95 lbs. x 7 reps

Slight Incline Dumbbell Press
2 Warms
70 lbs. x 10 reps.
75 lbs. x 10 reps.

Flat Barbell Press
1 Warm
155 lbs. x 10 Reps.
155 lbs. x 10 Reps.

Incline Dumbbell Flyes
50 lbs. x 12 Reps.
55 lbs. x 12 Reps.

Close Press-Dumbbells
2 Warms
50 lbs. x 10 Reps.
50 lbs. x 10 Reps.
50 lbs. x 10 Reps.

Reverse Pressdowns
2 Warms
90 lbs. x 12 Reps.
90 lbs. x 12 Reps.
90 lbs. x 12 Reps.

1-Arm Rope PressDown
40 lbs. x 12 reps.
40 lbs. x 12 reps.

C-1-Quads and Calves (1)

This past Tuesday's workout

Previous Workout:

Duration: 54:55
Calories: 404
Average Heart Rate: 116 bpm (61% MHR)
Maximum Heart Rate: 159 bpm (84% MHR)
Fat Percentage of Calories: 32%

Today's Workout...

Duration: 54:46
Calories: 373
Average Heart Rate: 115 bpm (61% MHR)
Maximum Heart Rate: 153 bpm (84% MHR)
Fat Percentage of Calories: 32%

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

Leg Extension
1 warm
200 lbs. x 10 reps.
200 lbs. x 10 reps.
200 lbs. x 10 reps.

Front Squat
135 lbs. x 8 reps.
155 lbs. x 8 reps.
205 lbs. x 6 reps.

StepUps
50 lbs. x 12 reps.
50 lbs. x 12 reps.
50 lbs. x 12 reps.

Seated Calf Raise
35 lbs. x 30 reps.
35 lbs. x 30 reps.
35 lbs. x 30 reps.
35 lbs. x 30 reps.
35 lbs. x 30 reps.

B-4-Delts and Biceps (4)

Today's workout

...and I'm all caught up.

I did low intensity cardio AFTER my workout today (1 of 3) I did high intensity cardio hours later. (1 of 3)

Final workout for this cycle. Went as heavy as I ever been lately with the side raises. A little body english towards the end but no swinging.

great workout.

Previous Workout:


Duration: 1:00:39
Calories: 330
Average Heart Rate: 104 bpm (55% MHR)
Maximum Heart Rate: 142 bpm (76% MHR)
Fat Percentage of Calories: 43%


Tonight's Workout...


Duration: 56:10
Calories: 345
Average Heart Rate: 110 bpm (59% MHR)
Maximum Heart Rate: 135 bpm (72% MHR)
Fat Percentage of Calories: 39%

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

Seated Dumbbell Press
2 Warms
65 lbs. x 10 Reps.
65 lbs. x 10 Reps.

Rear Dumbbell Raise-SUPERSET-Barbell Shrug
30 lbs. x 12 reps./185 lbs. x 12 reps.
30 lbs. x 12 reps./185 lbs. x 12 reps.
30 lbs. x 12 reps./185 lbs. x 12 reps.

Barbell Curl
2 Warms
75 lbs. x 8 reps.
75 lbs. x 8 reps.
75 lbs. x 8 reps.

Seated Alternating Dumbbell Curl-SUPERSET-1-Arm Preacher Curl
30 lbs. x 10 Reps./20 lbs. x 10 Reps.
30 lbs. x 10 Reps./20 lbs. x 10 Reps.
30 lbs. x 10 Reps./20 lbs. x 10 Reps.

B-3-Back and Hamstrings (4)

Last Friday's workout

Previous Workout:

Duration: 1:05:43
Calories: 411
Average Heart Rate: 111 bpm (59% MHR)
Maximum Heart Rate: 142 bpm (75% MHR)
Fat Percentage of Calories: 36%

Tonight's Workout...

Duration: 1:07:43
Calories: 434
Average Heart Rate: 112 bpm (60% MHR)
Maximum Heart Rate: 138 bpm (73% MHR)
Fat Percentage of Calories: 36%

Lat Pulldown-Close Grip

3 Warms

130 lbs. x 8 reps.

150 lbs. x 8 reps.

170 lbs. x 6 reps.

Bent Over Row

2 warms

155 lbs. x 8 Reps.

175 lbs. x 8 Reps.

185 lbs. x 8 Reps.

Bench Row-SUPERSET-Straight Arm Pulldown

55 lbs. x 12 Reps./100 lbs. x 12 Reps.

55 lbs. x 10 Reps./100 lbs. x 12 Reps.

55 lbs. x 10 Reps./100 lbs. x 12 Reps.

Leg Curl

155 lbs. x 6 Reps.

160 lbs. x 6 Reps.

165 lbs. x 6 Reps.

Stiff Legged Deadlifts

155 lbs. x 12 Reps.

155 lbs. x 12 Reps.

155 lbs. x 12 Reps.

155 lbs. x 12 Reps.

Dumbbell Split Squat

60 lbs. x 10 Reps.

60 lbs. x 10 Reps.

B-2-Chest and Triceps (4)

Last Thursday's Workout

Previous Workout:

Duration: 56:42
Calories: 289
Average Heart Rate: 104 BPM (55% MHR)
Maximum Heart Rate: 127 BPM (67% MHR)
Fat Percentage of Calories: 34%

Today's Workout...

Duration: 59:53
Calories: 426
Average Heart Rate: 115 BPM (61% MHR)
Maximum Heart Rate: 146 BPM (78% MHR)
Fat Percentage of Calories: 34%

Slight Incline Barbell Press

3 warms

155 lbs. x 8 reps

185 lbs. x 8 reps

205 lbs. x 6 reps_DROP_185 lbs. x 4 Reps.

Incline Dumbbell Press

2 Warms

80 lbs. x 10 reps.

85 lbs. x 8 reps.

Flat Dumbbell Flyes

1 Warm

45 lbs. x 12 Reps.

45 lbs. x 12 Reps.

45 lbs. x 12 Reps.

Uneven Pushups

16

16

Dips

10

10

10

10

Rope Pressdowns

2 Warms

80 lbs. x 10 Reps.

80 lbs. x 12 Reps.

Lying Barbell Extension

55 lbs. x 12 reps.

55 lbs. x 12 reps.

B-1-Quads and Calves (4)

Yesterday's Workout

...and I'm all caught up!

Yesterday, I did low intensity cardio in the evening hours after my workout. (2 of 3)

I've been feeling tired as of late and a little bit under the weather but may be a function of the celebratory birthday weekend.

I didn't quite feel as strong yesterday but managed to push through no matter how lethargic I was feeling.

Previous Workout:

Duration: 57:19
Calories: 378
Average Heart Rate: 113 bpm (60% MHR)
Maximum Heart Rate: 149 bpm (79% MHR)
Fat Percentage of Calories: 35%

Today's Workout...

Duration: 1:09:34
Calories: 556
Average Heart Rate: 121 bpm (64% MHR)
Maximum Heart Rate: 156 bpm (83% MHR)
Fat Percentage of Calories: 29%

Squat

3 warms

225 lbs. x 8 reps.

245 lbs. x 8 reps.

275 lbs. x 8 reps.

315 lbs. x 8 reps.

Leg Press

1 warm

360 lbs. x 15 reps.

450 lbs. x 15 reps.

500 lbs. x 15 reps.

Barbell Lunge

135 lbs. x 8 reps.

155 lbs. x 8 reps.

155 lbs. x 8 reps.

Leg Extension

200 lbs. x 12 reps.

200 lbs. x 12 reps.

200 lbs. x 12 reps.

Standing Calf Raise

135 lbs. x 20 reps.

150 lbs. x 20 reps.

150 lbs. x 20 reps.

165 lbs. x 20 reps.

165 lbs. x 20 reps.

B-4-Delts and Biceps (3)

This past Monday's workout...aka...the Birthday workout...

I did low intensity cardio AFTER my workout today (1 of 3)

I went lighter with the side raises and led off lighter with the overhead dumbbell press to hit the higher end of the target rep ranges.

the remainder of the workout's numbers remains the same from previously.

Previous Workout:


Duration: 1:14:39
Calories: 661
Average Heart Rate: 125 bpm (66% MHR)
Maximum Heart Rate: 149 bpm (79% MHR)
Fat Percentage of Calories: 27%


Tonight's Workout...


Duration: 1:00:39
Calories: 330
Average Heart Rate: 104 bpm (55% MHR)
Maximum Heart Rate: 142 bpm (76% MHR)
Fat Percentage of Calories: 43%

Side Lateral Raise
2 Warms
30 lbs. x 8 reps.
35 lbs. x 8 reps.
35 lbs. x 8 reps.

Seated Dumbbell Press
2 Warms
65 lbs. x 10 Reps.
70 lbs. x 8 Reps._DROP_60 lbs. x 2 reps.

Rear Dumbbell Raise-SUPERSET-Barbell Shrug
30 lbs. x 12 reps./185 lbs. x 12 reps.
30 lbs. x 12 reps./185 lbs. x 12 reps.
30 lbs. x 12 reps./185 lbs. x 12 reps.

Barbell Curl
2 Warms
75 lbs. x 8 reps.
75 lbs. x 8 reps.
75 lbs. x 8 reps.

Seated Alternating Dumbbell Curl-SUPERSET-1-Arm Preacher Curl
30 lbs. x 10 Reps./20 lbs. x 10 Reps.
30 lbs. x 10 Reps./20 lbs. x 10 Reps.
30 lbs. x 10 Reps./20 lbs. x 10 Reps.

B-3-Back and Hamstrings (3)

This past Sunday's workout

No cardio this day as I met my cardio requirements for the week.

Like last time, I was working out coming off a day off, however, I didn't quite feel like I had as much energy as I'd like. At any rate, I went heavier with each successive set with the close grip lat pulldown.

For the bent row, I led off heavier but remained at the weight for the remaining working sets. Finally, I went lighter with the bench row, straight arm pulldown superset.

Also, stayed at the same weight throughout for the stiff legged deadlifts.

Previous Workout:

Duration: 59:08
Calories: 401
Average Heart Rate: 114 bpm (60% MHR)
Maximum Heart Rate: 147 bpm (78% MHR)
Fat Percentage of Calories: 33%

Tonight's Workout...

Duration: 1:05:43
Calories: 411
Average Heart Rate: 111 bpm (59% MHR)
Maximum Heart Rate: 142 bpm (75% MHR)
Fat Percentage of Calories: 36%

Lat Pulldown-Close Grip

3 Warms

120 lbs. x 8 reps.

140 lbs. x 8 reps.

150 lbs. x 8 reps.

Bent Over Row

2 warms

155 lbs. x 8 Reps.

155 lbs. x 8 Reps.

155 lbs. x 8 Reps.

Bench Row-SUPERSET-Straight Arm Pulldown

55 lbs. x 12 Reps./100 lbs. x 12 Reps.

55 lbs. x 10 Reps./100 lbs. x 12 Reps.

55 lbs. x 10 Reps./100 lbs. x 12 Reps.

Leg Curl

155 lbs. x 6 Reps.

160 lbs. x 6 Reps.

165 lbs. x 6 Reps.

Stiff Legged Deadlifts

155 lbs. x 12 Reps.

155 lbs. x 12 Reps.

155 lbs. x 12 Reps.

155 lbs. x 12 Reps.

Dumbbell Split Squat

60 lbs. x 10 Reps.

60 lbs. x 10 Reps.

B-2-Chest and Triceps (3)

Last Friday's Workout

I did high intensity cardio AFTER my workout. (3 of 3)

I led off heavier with the slight incline presses and finished (for the last two working sets) at the heaviest I lifted last time as I was just barely meeting the low end of the rep range. I had to rest/pause during my last set just to get the 6th rep in.

For the incline DB press, I led off slightly lighter to get in more overall reps and it was good for 1 more than last time.

The rest of the workouts' numbers remain the same.

Previous Workout:

Duration: 52:17
Calories: 367
Average Heart Rate: 115 BPM (61% MHR)
Maximum Heart Rate: 144 BPM (76% MHR)
Fat Percentage of Calories: 34%

Today's Workout...

Duration: 56:42
Calories: 289
Average Heart Rate: 104 BPM (55% MHR)
Maximum Heart Rate: 127 BPM (67% MHR)
Fat Percentage of Calories: 34%

Slight Incline Barbell Press

3 warms

185 lbs. x 8 reps

205 lbs. x 6 reps

205 lbs. x 5 reps_Rest/Pause_1 Rep.

Incline Dumbbell Press

2 Warms

75 lbs. x 9 reps.

70 lbs. x 9 reps.

Flat Dumbbell Flyes

1 Warm

45 lbs. x 12 Reps.

45 lbs. x 12 Reps.

45 lbs. x 12 Reps.

Uneven Pushups

17

15

Dips

10

10

10

10

Rope Pressdowns

2 Warms

80 lbs. x 10 Reps.

80 lbs. x 12 Reps.

Lying Barbell Extension

55 lbs. x 12 reps.

55 lbs. x 12 reps.

B-1-Quads and Calves (3)

Today's Workout

Yesterday, on a day off, I did low intensity cardio in the morning (3 of 3) and I did high intensity cardio later at night. (2 of 3)

Trained at a different gym today. As such, exercises such as the leg press felt differently. The sled here felt a tad heavier and with weight, felt alot more heavier than the leg press machine I was using previously.

At any rate, I led off and finished slightly lighter with the leg press and finally, went heavier on my final working set with the squats.

Previous Workout:

Duration: 52:50
Calories: 449
Average Heart Rate: 124 bpm (66% MHR)
Maximum Heart Rate: 156 bpm (83% MHR)
Fat Percentage of Calories: 28%

Today's Workout...

Duration: 57:19
Calories: 378
Average Heart Rate: 113 bpm (60% MHR)
Maximum Heart Rate: 149 bpm (79% MHR)
Fat Percentage of Calories: 35%

Squat

3 warms

225 lbs. x 8 reps.

245 lbs. x 8 reps.

275 lbs. x 8 reps.

335 lbs. x 8 reps.

Leg Press

1 warm

360 lbs. x 15 reps.

450 lbs. x 15 reps.

500 lbs. x 15 reps.

Barbell Lunge

135 lbs. x 8 reps.

155 lbs. x 8 reps.

175 lbs. x 8 reps.

Leg Extension

200 lbs. x 12 reps.

200 lbs. x 12 reps.

200 lbs. x 12 reps.

Standing Calf Raise

135 lbs. x 20 reps.

150 lbs. x 20 reps.

150 lbs. x 20 reps.

165 lbs. x 20 reps.

165 lbs. x 20 reps.

B-4-Delts and Biceps (2)

Today's workout...

I did low intensity cardio AFTER my workout today (2 of 3) Much later in the evening, I did high intensity cardio. (1 of 3)

Went heavier with lateral raises and finally, went even heavier with the dumbbell presses although i only hit the low end of prescribed rep range. felt stronger regardless.

Previous Workout:


Duration: 1:14:39
Calories: 661
Average Heart Rate: 125 bpm (66% MHR)
Maximum Heart Rate: 149 bpm (79% MHR)
Fat Percentage of Calories: 27%


Tonight's Workout...


Duration: 1:14:39
Calories: 661
Average Heart Rate: 125 bpm (66% MHR)
Maximum Heart Rate: 149 bpm (79% MHR)
Fat Percentage of Calories: 27%


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

Seated Dumbbell Press
2 Warms
70 lbs. x 8 Reps.
75 lbs. x 8 Reps._DROP_60 lbs. x 2 reps.

Rear Dumbbell Raise-SUPERSET-Barbell Shrug
30 lbs. x 12 reps./185 lbs. x 12 reps.
30 lbs. x 12 reps./185 lbs. x 12 reps.
30 lbs. x 12 reps./185 lbs. x 12 reps.

Barbell Curl
2 Warms
75 lbs. x 8 reps.
75 lbs. x 8 reps.
75 lbs. x 8 reps.

Seated Alternating Dumbbell Curl-SUPERSET-1-Arm Preacher Curl
30 lbs. x 10 Reps./20 lbs. x 10 Reps.
30 lbs. x 10 Reps./20 lbs. x 10 Reps.
30 lbs. x 10 Reps./20 lbs. x 10 Reps.

B-3-Back and Hamstrings (2)

Today's Workouts


Today I did low intensity cardio AFTER my workout. (1 of 3)

Went heavier than the previous back workout for each successive set for every exercise today except for the close grip pulldowns.

Tons of energy after a day off today.

Previous Workout:

Duration: 46:27
Calories: 521
Average Heart Rate: 141 bpm (75% MHR)
Maximum Heart Rate: 161 bpm (85% MHR)
Fat Percentage of Calories: 16%

Tonight's Workout...

Duration: 59:08
Calories: 401
Average Heart Rate: 114 bpm (60% MHR)
Maximum Heart Rate: 147 bpm (78% MHR)
Fat Percentage of Calories: 33%

Lat Pulldown-Close Grip

3 Warms

110 lbs. x 8 reps.

130 lbs. x 8 reps.

140 lbs. x 8 reps.

Bent Over Row

2 warms

145 lbs. x 8 Reps.

165 lbs. x 8 Reps.

185 lbs. x 8 Reps.

Bench Row-SUPERSET-Straight Arm Pulldown

50 lbs. x 12 Reps./100 lbs. x 12 Reps.

55 lbs. x 10 Reps./110 lbs. x 12 Reps.

60 lbs. x 10 Reps./120 lbs. x 12 Reps.

Leg Curl

155 lbs. x 6 Reps.

160 lbs. x 6 Reps.

165 lbs. x 6 Reps.

Stiff Legged Deadlifts

135 lbs. x 12 Reps.

155 lbs. x 12 Reps.

165 lbs. x 12 Reps.

175 lbs. x 12 Reps.

Dumbbell Split Squat

55 lbs. x 10 Reps.

60 lbs. x 10 Reps.

B-2-Chest and Triceps (2)

This past Saturday's Workout

No cardio as I had met my requirements for the week.

Made more gains with the slight incline barbell press as I lifted more weight with each successive working set.

I led off lighter with the incline dumbbbell presses as I failed to hit my rep targets previously. I hit the low end of the rep range and remained at the weight used. For the final working set, however, I failed one rep shy of the low end of the range and dropped.

Finally, went heavier with the flyes.

Great saturday morning workout.

Previous Workout:

Duration: 54:03
Calories: 409
Average Heart Rate: 118 BPM (52% MHR)
Maximum Heart Rate: 144 BPM (76% MHR)
Fat Percentage of Calories: 32%

Today's Workout...

Duration: 52:17
Calories: 367
Average Heart Rate: 115 BPM (61% MHR)
Maximum Heart Rate: 144 BPM (76% MHR)
Fat Percentage of Calories: 34%

Slight Incline Barbell Press

3 warms

155 lbs. x 8 reps

185 lbs. x 8 reps

205 lbs. x 8 reps

Incline Dumbbell Press

2 Warms

85 lbs. x 8 reps.

85 lbs. x 7 reps._DROP_80 lbs. x 2 reps

Flat Dumbbell Flyes

1 Warm

45 lbs. x 12 Reps.

45 lbs. x 12 Reps.

50 lbs. x 12 Reps.

Uneven Pushups

18

17

Dips

10

10

10

10

Rope Pressdowns

2 Warms

80 lbs. x 10 Reps.

80 lbs. x 12 Reps.

Lying Barbell Extension

55 lbs. x 12 reps.

55 lbs. x 12 reps.

B-1-Quads and Calves (2)

Today's Workout

Stand alone workout with no cardio following the workout or hours before as I met my cardio requirements for the week already.

Numbers remain the same with the exception of the barbell lunge. Increased weight again here. Noticing more and more how less winded I am after doing these. It used to be a cardiovascular challenge. Not that it isn't now....just not sucking wind like before.

Previous Workout:

Duration: 52:50
Calories: 449
Average Heart Rate: 124 bpm (66% MHR)
Maximum Heart Rate: 156 bpm (83% MHR)
Fat Percentage of Calories: 28%

Today's Workout...

Duration: 57:19
Calories: 378
Average Heart Rate: 113 bpm (60% MHR)
Maximum Heart Rate: 149 bpm (79% MHR)
Fat Percentage of Calories: 35%

Squat

3 warms

225 lbs. x 8 reps.

245 lbs. x 8 reps.

275 lbs. x 8 reps.

315 lbs. x 8 reps.

Leg Press

1 warm

450 lbs. x 15 reps.

500 lbs. x 15 reps.

540 lbs. x 15 reps.

Barbell Lunge

135 lbs. x 8 reps.

155 lbs. x 8 reps.

175 lbs. x 8 reps.

Leg Extension

200 lbs. x 12 reps.

200 lbs. x 12 reps.

200 lbs. x 12 reps.

Standing Calf Raise

135 lbs. x 20 reps.

150 lbs. x 20 reps.

150 lbs. x 20 reps.

165 lbs. x 20 reps.

165 lbs. x 20 reps.

B-4-Delts and Biceps (1)

Today's workout...

I did high intensity cardio AFTER my workout today (3 of 3) Thus, completing my cardio requirements before Friday.

Solid shoulder workout. Went heavier than I did previously with this particular workout all around.

Feeling tired lately. Should sleep a little more. LOL.

Previous Workout:


Duration: 1:14:39
Calories: 661
Average Heart Rate: 125 bpm (66% MHR)
Maximum Heart Rate: 149 bpm (79% MHR)
Fat Percentage of Calories: 27%


Tonight's Workout...


Duration: 1:14:39
Calories: 661
Average Heart Rate: 125 bpm (66% MHR)
Maximum Heart Rate: 149 bpm (79% MHR)
Fat Percentage of Calories: 27%


Side Lateral Raise
2 Warms
35 lbs. x 8 reps.
40 lbs. x 8 reps.
40 lbs. x 8 reps.

Seated Dumbbell Press
2 Warms
65 lbs. x 8 Reps.
65 lbs. x 8 Reps._DROP_50 lbs. x 4 reps.

Rear Dumbbell Raise-SUPERSET-Barbell Shrug
30 lbs. x 12 reps./185 lbs. x 12 reps.
30 lbs. x 12 reps./185 lbs. x 12 reps.
30 lbs. x 12 reps./185 lbs. x 12 reps.

Barbell Curl
2 Warms
75 lbs. x 8 reps.
75 lbs. x 8 reps.
75 lbs. x 8 reps.

Seated Alternating Dumbbell Curl-SUPERSET-1-Arm Preacher Curl
30 lbs. x 10 Reps./20 lbs. x 10 Reps.
30 lbs. x 10 Reps./20 lbs. x 10 Reps.
30 lbs. x 10 Reps./20 lbs. x 10 Reps.

B-3-Back and Hamstrings (1)

Today's Workouts

Yesterday, on a day off, I did high intensity cardio. (2 of 3) I also did low intensity cardio yesterday but earlier on in the day. (2 of 3)

Today I did low intensity cardio AFTER my workout. (3 of 3)

Always look forward to the first workout back after a day off. And back is one of my favorite parts to train.

Went heavier with the close grip pulldowns and half of my superset of the bench row/straight arm pulldown. Finally, went heavier with the stiff deads and the heavy leg curls.

feel great!

Previous Workout:

Duration: 46:27
Calories: 521
Average Heart Rate: 141 bpm (75% MHR)
Maximum Heart Rate: 161 bpm (85% MHR)
Fat Percentage of Calories: 16%

Tonight's Workout...

Duration: 46:27
Calories: 521
Average Heart Rate: 141 bpm (75% MHR)
Maximum Heart Rate: 161 bpm (85% MHR)
Fat Percentage of Calories: 16%

Lat Pulldown-Close Grip

3 Warms

110 lbs. x 8 reps.

130 lbs. x 8 reps.

140 lbs. x 8 reps.

Bent Over Row

2 warms

135 lbs. x 8 Reps.

155 lbs. x 8 Reps.

155 lbs. x 8 Reps.

Bench Row-SUPERSET-Straight Arm Pulldown

45 lbs. x 12 Reps./100 lbs. x 12 Reps.

50 lbs. x 12 Reps./100 lbs. x 12 Reps.

50 lbs. x 12 Reps./100 lbs. x 12 Reps.

Leg Curl

150 lbs. x 6 Reps.

155 lbs. x 6 Reps.

160 lbs. x 6 Reps.

Stiff Legged Deadlifts

135 lbs. x 12 Reps.

135 lbs. x 12 Reps.

155 lbs. x 12 Reps.

165 lbs. x 12 Reps.

Dumbbell Split Squat

50 lbs. x 10 Reps.

55 lbs. x 10 Reps.

B-2-Chest and Triceps (1)

Today's Workout

I did low intensity cardio AFTER my workout. (1 of 3) Later in the evening, I did High Intensity cardio. (1 of 3)

When I did this workout previously, I did the slight incline barbell press on a smith. I moved over to a squat rack and did the slight incline barbell press there. Led off lighter than I normally would considering...and throughout, I selected weight conservatively. I definitely felt I could have worked up to more weight, for sure. Next time.

Led off heavier with the Incline dumbbell presses but failed to hit my rep target by 1 rep. So I finished with a lighter weight and hit the lower end of my rep target.

Went heavier with the flat flyes.

Numbers remain the same for the triceps portion of the workout.

Previous Workout:

Duration: 1:01:55
Calories: 426
Average Heart Rate: 125 BPM (66% MHR)
Maximum Heart Rate: 217 BPM (115% MHR)
Fat Percentage of Calories: 23%

Today's Workout...

Duration: 54:03
Calories: 409
Average Heart Rate: 118 BPM (52% MHR)
Maximum Heart Rate: 144 BPM (76% MHR)
Fat Percentage of Calories: 32%

Slight Incline Barbell Press

3 warms

135 lbs. x 8 reps

155 lbs. x 8 reps

185 lbs. x 8 reps

Incline Dumbbell Press

2 Warms

90 lbs. x 7 reps.

80 lbs. x 8 reps.

Flat Dumbbell Flyes

1 Warm

40 lbs. x 12 Reps.

40 lbs. x 12 Reps.

45 lbs. x 12 Reps.

Uneven Pushups

14

14

Dips

10

10

10

10

Rope Pressdowns

2 Warms

80 lbs. x 10 Reps.

70 lbs. x 12 Reps.

Lying Barbell Extension

55 lbs. x 12 reps.

55 lbs. x 12 reps.

B-1-Quads and Calves (1)

Today's Workout

Stand alone workout with no cardio following the workout or hours before.

First workout back from a day of rest and a new wave of workouts.

Checked back to the last time I did this workout in March. Numbers with the squat and leg press remain the same but I increased weight with the barbell lunge. (not as winded doing these now like previously) and the leg extension.

Great workout.

Previous Workout:

Duration: 1:03:47
Calories: 505
Average Heart Rate: 119 bpm (63% MHR)
Maximum Heart Rate: 160 bpm (85% MHR)
Fat Percentage of Calories: 30%

Today's Workout...

Duration: 52:50
Calories: 449
Average Heart Rate: 124 bpm (66% MHR)
Maximum Heart Rate: 156 bpm (83% MHR)
Fat Percentage of Calories: 28%

Squat

3 warms

225 lbs. x 8 reps.

245 lbs. x 8 reps.

275 lbs. x 8 reps.

315 lbs. x 8 reps.

Leg Press

1 warm

450 lbs. x 15 reps.

500 lbs. x 15 reps.

540 lbs. x 15 reps.

Barbell Lunge

135 lbs. x 8 reps.

155 lbs. x 8 reps.

165 lbs. x 8 reps.

Leg Extension

200 lbs. x 12 reps.

200 lbs. x 12 reps.

200 lbs. x 12 reps.

Standing Calf Raise

135 lbs. x 20 reps.

150 lbs. x 20 reps.

150 lbs. x 20 reps.

165 lbs. x 20 reps.

165 lbs. x 20 reps.

A-4-Delts and Biceps (4)

This past Friday's workout...

I did low intensity cardio (3 of 3) AFTER my workout on Friday.

As my numbers from last workout as a guide, I picked my spots as to where I can lift heavier than previously.

With the high incline presses, I failed to kick up the weight at 100 lbs. for my last working set. I attempted but couldn't start my set. I immediately dropped and proceeded with 90 lbs. and dropped again at 80 lbs.

Numbers remain the same the rest of the way. Save for a few sets with the bicep exercises.

Previous Workout:


Duration: 1:04:39
Calories: 584
Average Heart Rate: 126 bpm (67% MHR)
Maximum Heart Rate: 148 bpm (78% MHR)
Fat Percentage of Calories: 26%


Tonight's Workout...

Duration: 1:14:39
Calories: 661
Average Heart Rate: 125 bpm (66% MHR)
Maximum Heart Rate: 149 bpm (79% MHR)
Fat Percentage of Calories: 27%

High Incline Dumbbell Press
3 Warms
90 lbs. x 8 reps.
95 lbs. x 8 reps.
100 lbs. x 0 reps. (attempted but failed to kick up the weight properly. Quickly dropped and grabbed 90 lbs.)
90 lbs. x 4 reps._DROP_80 lbs. x 4 reps.

Barbell Front Raise
1 Warm
45 lbs. x 10 Reps.
55 lbs. x 10 Reps.
55 lbs. x 10 Reps.

Side Lateral Raise-Up/Down
15 lbs. x 5 lbs.
25 lbs. x 5 lbs.
35 lbs. x failure
45 lbs. x failure...and back

Dumbbell Shrugs
1 Warm
90 lbs. x 12 Reps.
95 lbs. x 12 Reps.
100 lbs. x 12 Reps.

Incline Dumbbell Curl
1 Warm
40 lbs. x 6 Reps.
45 lbs. x 6 Reps.
50 lbs. x 3 Reps._DROP_40 lbs. x 3 Reps.

Rope Curl-SUPERSET-Concentration Curl
100 lbs. x 10 Reps./25 lbs. x 10 Reps.
100 lbs. x 10 Reps./25 lbs. x 10 Reps.
100 lbs. x 10 Reps./25 lbs. x 10 Reps.

A-3-Back and Hamstrings (4)

Today's Workouts

Yesterday, on a day off, I did high intensity cardio. (2 of 3) Tonight I did high intensity cardio (3 of 3) hours after my back and hamstrings workout

I worked at a quicker pace today and with my numbers from last week as a guide, I looked to beat them with either more weight or more reps. For some exercises, I found that last weeks' weight was enough and that any more would result in more "body english" than proper form.

I did, however, go heavier with both exercises in the superset of dumbbell rows and the rope pulldown for each successive set.

Great first workout back from a scheduled day off.

Previous Workout:

Duration: 1:05:42
Calories: 613
Average Heart Rate: 128 bpm (68% MHR)
Maximum Heart Rate: 161 bpm (85% MHR)
Fat Percentage of Calories: 25%

Tonight's Workout...

Duration: 46:27
Calories: 521
Average Heart Rate: 141 bpm (75% MHR)
Maximum Heart Rate: 161 bpm (85% MHR)
Fat Percentage of Calories: 16%

T-Bar Row
3 Warms
225 lbs. x 8 reps.
225 lbs. x 8 reps.
225 lbs. x 8 reps.

Lat Pulldown-Palms Up
2 warms
170 lbs. x 6 Reps.
150 lbs. x 8 Reps.
150 lbs. x 8 Reps.

Dumbbell Row-SUPERSET-Rope Pulldown
70 lbs. x 10 Reps./80 lbs. x 10 Reps.
75 lbs. x 10 Reps./90 lbs. x 10 Reps.
80 lbs. x 10 Reps./100 lbs. x 5 Reps._DROP_80 lbs. x 6 reps.

Elevated Deadlifts
225 lbs. x 5 Reps.
275 lbs. x 5 Reps.
275 lbs. x 5 Reps.

Standing Leg Curl
80 lbs. x 10 Reps.
80 lbs. x 10 Reps.
80 lbs. x 10 Reps.
80 lbs. x 10 Reps.

Lying Leg Curl
115 lbs. x 12 Reps.
115 lbs. x 12 Reps.

A-2-Chest and Triceps (4)

Today's Workout

I did low intensity cardio AFTER my workout. (2 of 3) Later in the evening, I did High Intensity cardio. (1 of 3)

Another great workout. Lifted heavier all around except for the flat dumbbell presses as the heaviest set of dumbbells at the gym I was at today is 100 lbs. so that hasn't changed during this cycle.

For the slight incline press, slight incline flye superset, I went heavier with each and every superset but had to drop weight and pick things back up to meet my rep targets.

Did pressdowns on the lat pulldown machine as a couple of guys were hogging the cable stations. Went heavier (at least it felt like it) with that and the rest of the triceps exercises to round out the workout.


Previous Workout:

Duration:49:42
Calories: 480
Average Heart Rate: 130 BPM (69% MHR)
Maximum Heart Rate: 155 BPM (82% MHR)
Fat Percentage of Calories: 23%

Today's Workout...

Duration: 1:01:55
Calories: 426
Average Heart Rate: 125 BPM (66% MHR)
Maximum Heart Rate: 217 BPM (115% MHR)
Fat Percentage of Calories: 23%

Flat Bench Dumbbell Press
3 warms
90 lbs. x 8 reps
95 lbs. x 8 reps
100 lbs. x 8 reps

Chest Dips
10
10
10
10

Slight Incline Bench Press-SUPERSET-Slight Incline Fly
65 lbs. x 12 reps./45 lbs. x 12 reps.
70 lbs. x 8 reps.DROP_65 lbs. x 3 reps./50 lbs. x 8 reps._DROP_45 lbs. x 3 reps.
75 lbs. x 5 reps._DROP_70 lbs. x 3 reps._65 lbs. x 3 reps./55 lbs. x 3 reps._DROP_50 lbs. x 4 reps._Drop_45 lbs. x 4 reps.

Tricep Pressdowns (on lat pulldown machine)
2 Warms
60 lbs. x 10 Reps.
60 lbs. x 10 Reps.
60 lbs. x 10 reps.

Dumbbell Extension
1 Warm
35 lbs. x 12 reps.
35 lbs. x 10 reps.

1-Arm Underhand pressdown
50 lbs. x 12 Reps.
50 lbs. x 8 Reps._DROP_ 45 lbs. x 3 reps.

A-1-Quads & Calves (4)

Yesterday's workout

I did low intensity cardio later in the evening yesterday.(1 of 3) hours after my quads and calves workout.

Excellent workout coming off a day of rest.

I lifted heavier (than my previous quad workout) with each successive set for every exercise.

Feeling better and better.

Previous Workout:

Duration: 1:03:47
Calories: 505
Average Heart Rate: 119 bpm (63% MHR)
Maximum Heart Rate: 160 bpm (85% MHR)
Fat Percentage of Calories: 30%

Today's Workout...

Duration: 56:16
Calories: 464
Average Heart Rate: 122 bpm (65% MHR)
Maximum Heart Rate: 158 bpm (84% MHR)
Fat Percentage of Calories: 28%

Hack Squat
3 warms
450 lbs. x 8 reps.
500 lbs. x 8 reps.
550 lbs. x 8 reps.

Walking Dumbbell Lunge
2 warm
60 lbs. x 10 reps.
65 lbs. x 10 reps.
70 lbs. x 10 reps.

Leg Extension
185 lbs. x 10 reps.
215 lbs. x 10 reps.
230 lbs. x 10 reps.

Squat
205 lbs. x 12 reps.
225 lbs. x 12 reps.
245 lbs. x 12 reps.

Calf Singles
35 lbs. x 20 reps.
35 lbs. x 20 reps.
40 lbs. x 20 reps.
40 lbs. x 20 reps.
45 lbs. x 20 reps.

A-4-Delts and Biceps (3)

This past saturday's workout

No cardio today as I met my requirements for the week.

I had a nice meal in me saturday morning and was just feeling right. Motivated even further by a positive result from my weigh-in only hours earlier and I looked to make gains in every exercise this workout...even if it's in small increments.

Sure enough, that's what I did...as I progressively went heavier with each successive set for every exercise.

the last set of high inclines could've used a spot as I did put alot of effort just to kick it up and stabilize before proceeding and I feel it was truly the difference between my failing at 6 reps and possibly....failing at 7 or 8.

At any case, i continued to go heavier with each exercise thereafter and was able to hit my target rep ranges each time.

good day.

Previous Workout:

Duration: 1:10:35
Calories: 676
Average Heart Rate: 131 bpm (69% MHR)
Maximum Heart Rate: 158 bpm (89% MHR)
Fat Percentage of Calories: 21%

Tonight's Workout...

Duration: 1:04:39
Calories: 584
Average Heart Rate: 126 bpm (67% MHR)
Maximum Heart Rate: 148 bpm (78% MHR)
Fat Percentage of Calories: 26%

High Incline Dumbbell Press
3 Warms
90 lbs. x 8 reps.
95 lbs. x 8 reps.
100 lbs. x 6 reps.

Barbell Front Raise
1 Warm
45 lbs. x 10 Reps.
65 lbs. x 10 Reps.
65 lbs. x 10 Reps.

Side Lateral Raise-Up/Down
15 lbs. x 5 lbs.
25 lbs. x 5 lbs.
35 lbs. x failure
45 lbs. x failure...and back

Dumbbell Shrugs
1 Warm
90 lbs. x 12 Reps.
95 lbs. x 12 Reps.
100 lbs. x 10 Reps.

Incline Dumbbell Curl
1 Warm
40 lbs. x 6 Reps.
45 lbs. x 6 Reps.
50 lbs. x 3 Reps._DROP_40 lbs. x 3 Reps.

Rope Curl-SUPERSET-Concentration Curl
100 lbs. x 10 Reps./25 lbs. x 10 Reps.
100 lbs. x 10 Reps./25 lbs. x 10 Reps.
100 lbs. x 10 Reps./25 lbs. x 10 Reps.

A-3-Back and Hamstrings (3)

Today's Workouts

Yesterday, on a day off, I did high intensity cardio. (2 of 3)

I did high intensity interval cardio in the evening (3 of 3) ...hours after my back and hamstring workout.

Excellent workout today as I went up in weight with each and every exercise today. For some exercises, it was more weight with one set and for many, more weight with each successive set.

I'm feeling good.

Previous Workout:

Duration: 49:31
Calories: 492
Average Heart Rate: 132 bpm (70% MHR)
Maximum Heart Rate: 162 bpm (86% MHR)
Fat Percentage of Calories: 21%

Tonight's Workout...

Duration: 1:05:42
Calories: 613
Average Heart Rate: 128 bpm (68% MHR)
Maximum Heart Rate: 161 bpm (85% MHR)
Fat Percentage of Calories: 25%

T-Bar Row
3 Warms
225 lbs. x 8 reps.
225 lbs. x 8 reps.
240 lbs. x 6 reps.

Lat Pulldown-Palms Up
2 warms
150 lbs. x 8 Reps.
170 lbs. x 6 Reps.
170 lbs. x 6 Reps.

Dumbbell Row-SUPERSET-Rope Pulldown
65 lbs. x 12 Reps./70 lbs. x 12 Reps.
70 lbs. x 10 Reps./80 lbs. x 10 Reps.
75 lbs. x 10 Reps./90 lbs. x 10 Reps.

Elevated Deadlifts
225 lbs. x 5 Reps.
225 lbs. x 5 Reps.
275 lbs. x 5 Reps.

Standing Leg Curl
70 lbs. x 10 Reps.
90 lbs. x 10 Reps.
100 lbs. x 10 Reps.
100 lbs. x 10 Reps.

Lying Leg Curl
115 lbs. x 12 Reps.
115 lbs. x 12 Reps.

A-2-Chest and Triceps (3)

Today's Workout

I did low intensity cardio AFTER my workout. (3 of 3) Later in the evening, I did High Intensity cardio. (1 of 3)

Was able to increase weight with the triceps portion of the workouts, for once. Wasn't able to in the past...until today.

Great pump and energy today.

Previous Workout:

Duration:47:48
Calories: 413
Average Heart Rate: 122 BPM (65% MHR)
Maximum Heart Rate: 147 BPM (78% MHR)
Fat Percentage of Calories: 30%

Today's Workout...

Duration:49:42
Calories: 480
Average Heart Rate: 130 BPM (69% MHR)
Maximum Heart Rate: 155 BPM (82% MHR)
Fat Percentage of Calories: 23%

Flat Bench Dumbbell Press
3 warms
90 lbs. x 8 reps
95 lbs. x 8 reps
100 lbs. x 8 reps

Chest Dips
10
10
10
10

Slight Incline Bench Press-SUPERSET-Slight Incline Fly
60 lbs. x 12 reps./40 lbs. x 11 reps.
60 lbs. x 10 reps./40 lbs. x 10 reps.
60 lbs. x 10 reps./40 lbs. x 10 reps.

Tricep Pressdowns
2 Warms
100 lbs. x 10 Reps.
110 lbs. x 10 Reps.
110 lbs. x 10 reps.

Dumbbell Extension
1 Warm
25 lbs. x 12 reps.
30 lbs. x 10 reps.

1-Arm Underhand pressdown
40 lbs. x 12 Reps.
45 lbs. x 12 Reps.

A-1-Quads & Calves (3)

Today's workout...

I did low intensity cardio first thing in the morning today. (2 of 3)

I felt stronger last time around and today, I felt even stronger than that. Was working at a very good pace and endurance was on especially on exercises where it is particularly tested...namely, walking lunges.

great workout.


Previous Workout:

Duration: 1:03:47
Calories: 505
Average Heart Rate: 119 bpm (63% MHR)
Maximum Heart Rate: 160 bpm (85% MHR)
Fat Percentage of Calories: 30%

Today's Workout...

Duration: 1:03:47
Calories: 505
Average Heart Rate: 119 bpm (63% MHR)
Maximum Heart Rate: 160 bpm (85% MHR)
Fat Percentage of Calories: 30%

Hack Squat
3 warms
360 lbs. x 8 reps.
450 lbs. x 8 reps.
500 lbs. x 8 reps.

Walking Dumbbell Lunge
2 warm
55 lbs. x 10 reps.
55 lbs. x 10 reps.
60 lbs. x 10 reps.

Leg Extension
185 lbs. x 10 reps.
200 lbs. x 10 reps.
200 lbs. x 10 reps.

Squat
185 lbs. x 12 reps.
185 lbs. x 12 reps.
205 lbs. x 12 reps.

Calf Singles
30 lbs. x 20 reps.
30 lbs. x 20 reps.
30 lbs. x 20 reps.
30 lbs. x 20 reps.
30 lbs. x 20 reps.

A-4-Delts and Biceps (2)

Today's workouts

I did low intensity cardio (1 of 3) AFTER my workout.

Nice second go around with this workout. I felt stronger. Went heavier with the front barbell raises and dumbbell shrugs.

Previous Workout:

Duration: 57:35
Calories: 603
Average Heart Rate: 133 bpm (70% MHR)
Maximum Heart Rate: 155 bpm (82% MHR)
Fat Percentage of Calories: 21%

Tonight's Workout...

Duration: 1:10:35
Calories: 676
Average Heart Rate: 131 bpm (69% MHR)
Maximum Heart Rate: 158 bpm (89% MHR)
Fat Percentage of Calories: 21%

High Incline Dumbbell Press
3 Warms
85 lbs. x 8 reps.
90 lbs. x 8 reps.
95 lbs. x 7 reps.

Barbell Front Raise
1 Warm
45 lbs. x 10 Reps.
45 lbs. x 10 Reps.
55 lbs. x 10 Reps.

Side Lateral Raise-Up/Down
15 lbs. x 5 lbs.
25 lbs. x 5 lbs.
35 lbs. x failure
45 lbs. x failure...and back

Dumbbell Shrugs
1 Warm
85 lbs. x 12 Reps.
90 lbs. x 12 Reps.
95 lbs. x 12 Reps.

Incline Dumbbell Curl
1 Warm
35 lbs. x 6 Reps.
40 lbs. x 6 Reps.
45 lbs. x 6 Reps.

Rope Curl-SUPERSET-Concentration Curl
90 lbs. x 10 Reps./25 lbs. x 10 Reps.
90 lbs. x 10 Reps./25 lbs. x 10 Reps.
90 lbs. x 10 Reps./25 lbs. x 10 Reps.

A-3-Back and Hamstrings (2)

Saturday mornings' workouts

No cardio today as I had met my requirements for the week.

I did this workout first thing in the morning as this was the only time I can really fit in as I had to help set up for my fiance's bridal shower party.

Business as usual with the T-bar rows as there were no changes. I did, however, go heavier with the palms up, lat pulldown.

Also, went heavier for all but the final set of the elevated deadlifts with the exception of the final working set.

Great pace overall. Productive. A bit of an adjustment though as I don't lift first thing in the morning.


Previous Workout:

Duration: 1:15:56
Calories: 663
Average Heart Rate: 123 bpm (65% MHR)
Maximum Heart Rate: 167 bpm (88% MHR)
Fat Percentage of Calories: 27%

Tonight's Workout...

Duration: 49:31
Calories: 492
Average Heart Rate: 132 bpm (70% MHR)
Maximum Heart Rate: 162 bpm (86% MHR)
Fat Percentage of Calories: 21%

T-Bar Row
3 Warms
225 lbs. x 8 reps.
225 lbs. x 8 reps.
225 lbs. x 8 reps.

Lat Pulldown-Palms Up
2 warms
140 lbs. x 8 Reps.
140 lbs. x 8 Reps.
140 lbs. x 8 Reps.

Dumbbell Row-SUPERSET-Rope Pulldown
60 lbs. x 12 Reps./70 lbs. x 12 Reps.
60 lbs. x 12 Reps./60 lbs. x 12 Reps.
60 lbs. x 12 Reps./60 lbs. x 12 Reps.

Elevated Deadlifts
205 lbs. x 5 Reps.
225 lbs. x 5 Reps.
315 lbs. x 5 Reps.

Standing Leg Curl
50 lbs. x 10 Reps.
50 lbs. x 10 Reps.
60 lbs. x 10 Reps.
70 lbs. x 10 Reps.

Lying Leg Curl
115 lbs. x 12 Reps.
115 lbs. x 12 Reps.

A-2-Chest and Triceps (2)

Today's Workout

I did interval cardio in the evening. (3 of 3) Thus, completing my cardio requirements for the week.

This workout was a better one, in that, I was able to hit my rep targets with the same weight I was putting up last time.

...helped that I felt more alert and focused.

Previous Workout:

Duration: 50:37
Calories: 487
Average Heart Rate: 129 BPM (68% MHR)
Maximum Heart Rate: 162 BPM (86% MHR)
Fat Percentage of Calories: 24%

Today's Workout...

Duration:47:48
Calories: 413
Average Heart Rate: 122 BPM (65% MHR)
Maximum Heart Rate: 147 BPM (78% MHR)
Fat Percentage of Calories: 30%

Flat Bench Dumbbell Press
3 warms
90 lbs. x 8 reps
95 lbs. x 8 reps
100 lbs. x 8 reps

Chest Dips
10
10
10
10

Slight Incline Bench Press-SUPERSET-Slight Incline Fly
60 lbs. x 12 reps./40 lbs. x 11 reps.
60 lbs. x 10 reps./40 lbs. x 10 reps.
60 lbs. x 10 reps./40 lbs. x 10 reps.

Tricep Pressdowns
2 Warms
90 lbs. x 10 Reps.
100 lbs. x 10 Reps.
100 lbs. x 10 reps.

Dumbbell Extension
1 Warm
25 lbs. x 12 reps.
25 lbs. x 12 reps.

1-Arm Underhand pressdown
35 lbs. x 12 Reps.
35 lbs. x 12 Reps.

A-1-Quads & Calves (2)

Today's workout...

Yesterday, on my day off from weight, I did interval cardio. (2 of 3) First thing this morning, I did low intensity cardio. (3 0f 3)

Felt alot stronger this time around with these leg workouts. Unlike last week where I felt like I was lacking in energy throughout.

It comes and it goes, I guess. (The energy, that is)


Previous Workout:

Duration: 58:46
Calories: 426
Average Heart Rate: 115 bpm (61% MHR)
Maximum Heart Rate: 154 bpm (81% MHR)
Fat Percentage of Calories: 33%

Today's Workout...

Duration: 1:03:47
Calories: 505
Average Heart Rate: 119 bpm (63% MHR)
Maximum Heart Rate: 160 bpm (85% MHR)
Fat Percentage of Calories: 30%

Hack Squat
3 warms
360 lbs. x 8 reps.
450 lbs. x 8 reps.
500 lbs. x 8 reps.

Walking Dumbbell Lunge
2 warm
55 lbs. x 10 reps.
55 lbs. x 10 reps.
55 lbs. x 10 reps.

Leg Extension
185 lbs. x 10 reps.
185 lbs. x 10 reps.
200 lbs. x 10 reps.

Squat
185 lbs. x 12 reps.
185 lbs. x 12 reps.
205 lbs. x 12 reps.

Calf Singles
30 lbs. x 20 reps.
30 lbs. x 20 reps.
30 lbs. x 20 reps.
30 lbs. x 20 reps.
30 lbs. x 20 reps.

A-4-Delts and Biceps (1)

Workout from two days ago...

I did low intensity cardio (2 of 3) AFTER my workout on early Tuesday morning.

I was worried about my energy levels and strength lifting so early but I made it ok. Numbers from the last time I did this workout remain about the same for the most part, however, I did barbell front raises with an olympic bar by itself. The selection of barbells at the gym I've been working out at these days is limited.

Awesome pumps during this workout. Especially doing the side lateral up,downs.

Previous Workout:

Duration: 45:00
Calories: 394
Average Heart Rate: 123 bpm (65% MHR)
Maximum Heart Rate: 139 bpm (74% MHR)
Fat Percentage of Calories: 29%

Tonight's Workout...

Duration: 57:35
Calories: 603
Average Heart Rate: 133 bpm (70% MHR)
Maximum Heart Rate: 155 bpm (82% MHR)
Fat Percentage of Calories: 21%

High Incline Dumbbell Press
3 Warms
85 lbs. x 8 reps.
90 lbs. x 8 reps.
95 lbs. x 7 reps.

Barbell Front Raise
1 Warm
45 lbs. x 10 Reps.
45 lbs. x 10 Reps.
45 lbs. x 10 Reps.

Side Lateral Raise-Up/Down
15 lbs. x 5 lbs.
25 lbs. x 5 lbs.
35 lbs. x failure
45 lbs. x failure...and back

Dumbbell Shrugs
1 Warm
80 lbs. x 12 Reps.
85 lbs. x 12 Reps.
90 lbs. x 12 Reps.

Incline Dumbbell Curl
1 Warm
35 lbs. x 6 Reps.
40 lbs. x 6 Reps.
45 lbs. x 6 Reps.

Rope Curl-SUPERSET-Concentration Curl
90 lbs. x 10 Reps./25 lbs. x 10 Reps.
90 lbs. x 10 Reps./25 lbs. x 10 Reps.
90 lbs. x 10 Reps./25 lbs. x 10 Reps.

A-3-Back and Hamstrings (1)

Today's workouts

Today I did low intensity steady state cardio AFTER my workout. (1 of 3) Later in the evening, I did interval cardio. (1 of 3)

I went lighter with the T-Bar Row and Palms-Up Lat Pulldown this workout compared to the last time I did this back in February. The past few workouts have been telling, for sure.

I did, however, got up heavier weight with the elevated deadlifts for my last working set though.


Previous Workout:

Duration: 51:31
Calories: 430
Average Heart Rate: 121 bpm (64% MHR)
Maximum Heart Rate: 150 bpm (79% MHR)
Fat Percentage of Calories: 30%

Tonight's Workout...

Duration: 1:15:56
Calories: 663
Average Heart Rate: 123 bpm (65% MHR)
Maximum Heart Rate: 167 bpm (88% MHR)
Fat Percentage of Calories: 27%

T-Bar Row
3 Warms
225 lbs. x 8 reps.
225 lbs. x 8 reps.
225 lbs. x 8 reps.

Lat Pulldown-Palms Up
2 warms
140 lbs. x 8 Reps.
140 lbs. x 8 Reps.
140 lbs. x 8 Reps.

Dumbbell Row-SUPERSET-Rope Pulldown
60 lbs. x 12 Reps./70 lbs. x 12 Reps.
60 lbs. x 12 Reps./60 lbs. x 12 Reps.
60 lbs. x 12 Reps./60 lbs. x 12 Reps.

Elevated Deadlifts
205 lbs. x 5 Reps.
225 lbs. x 5 Reps.
315 lbs. x 5 Reps.

Standing Leg Curl
50 lbs. x 10 Reps.
50 lbs. x 10 Reps.
60 lbs. x 10 Reps.
70 lbs. x 10 Reps.

Lying Leg Curl
115 lbs. x 12 Reps.
115 lbs. x 12 Reps.

A-2-Chest and Triceps (1)

Yesterday's Workout

No cardio yesterday. An impromptu phone call to meet for brunch took me away from the stepmill prematurely so I can drive home and get ready. I was kind of upset at that.

Again, I'm noticing I'm not getting the numbers from when I did this workout previously. It's not a dramatic difference but I can certainly tell the difference.

As such, compared to my previous go around with this same workout, I put up less 5 lbs. with each working set of both the flat bench press and the slight incline press. The amount for which I'd put for the slight incline flye that I would superset with the press remains the same. Less weight but certainly feeling no less intense as before.

I am scratching my head though.

Good workout.

Previous Workout:

Duration: 45:03
Calories: 418
Average Heart Rate: 126 BPM (67% MHR)
Maximum Heart Rate: 143 BPM (76% MHR)
Fat Percentage of Calories: 27%

Today's Workout...

Duration: 50:37
Calories: 487
Average Heart Rate: 129 BPM (68% MHR)
Maximum Heart Rate: 162 BPM (86% MHR)
Fat Percentage of Calories: 24%

Flat Bench Dumbbell Press
3 warms
90 lbs. x 8 reps
95 lbs. x 7 reps
100 lbs. x 6 reps

Chest Dips
10
10
10
10

Slight Incline Bench Press-SUPERSET-Slight Incline Fly
60 lbs. x 10 reps./40 lbs. x 11 reps.
60 lbs. x 9 reps./40 lbs. x 10 reps.
60 lbs. x 8 reps./40 lbs. x 10 reps.

Tricep Pressdowns
2 Warms
90 lbs. x 10 Reps.
100 lbs. x 10 Reps.
100 lbs. x 10 reps.

Dumbbell Extension
1 Warm
25 lbs. x 12 reps.
25 lbs. x 12 reps.

1-Arm Underhand pressdown
35 lbs. x 12 Reps.
35 lbs. x 12 Reps.

A-1-Quads & Calves (1)

Yesterday's workout...

The second wave of the A-Workouts began yesterday. As I completed my cardio requirements for the week, no cardio was done today.

I always look forward to switching up leg workouts. Partly because I almost always wind up feeling sore the day after the first time I switch up the workout. Yesterday/today was no different.

I felt immediately that I didn't quite have the verve to work at the pace for which I moved along with this workout since the last time I did this in early February. As such, I was a bit winded with less weight with each exercise and strength dipped some as well.

Still feel good...regardless.


Previous Workout:

Duration: 1:02:57
Calories: 622
Average Heart Rate: 130 bpm (69% MHR)
Maximum Heart Rate: 161 bpm (85% MHR)
Fat Percentage of Calories: 23%

Today's Workout...

Duration: 58:46
Calories: 426
Average Heart Rate: 115 bpm (61% MHR)
Maximum Heart Rate: 154 bpm (81% MHR)
Fat Percentage of Calories: 33%

Hack Squat
3 warms
360 lbs. x 8 reps.
450 lbs. x 8 reps.
450 lbs. x 8 reps.

Walking Dumbbell Lunge
2 warm
55 lbs. x 10 reps.
55 lbs. x 10 reps.
55 lbs. x 10 reps.

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

Squat
185 lbs. x 12 reps.
185 lbs. x 12 reps.
185 lbs. x 12 reps.

Calf Singles
30 lbs. x 20 reps.
30 lbs. x 20 reps.
30 lbs. x 20 reps.
30 lbs. x 20 reps.
30 lbs. x 20 reps.

C-4-Delts and Biceps (4)

Today's workout

In the evening, I did interval cardio (3 of 3) I've now completed my cardio requirements before Friday. I lifted weights in the morning.

Led off heavier with the overhead dumbbell presses and now know where my threshold is for failure with this lift.

Numbers remain the same for the rest of the workout.

Onto the 2nd wave of "A" Workouts!

Previous Workout:

Duration: 50:29
Calories: 455
Average Heart Rate: 125 bpm (66% MHR)
Maximum Heart Rate: 149 bpm (79% MHR)
Fat Percentage of Calories: 27%

Tonight's Workout...

Duration: 45:00
Calories: 394
Average Heart Rate: 123 bpm (65% MHR)
Maximum Heart Rate: 139 bpm (74% MHR)
Fat Percentage of Calories: 29%

Seated Overhead Dumbbell Press
2 Warms
60 lbs. x 8 reps.
65 lbs. x 8 reps.
70 lbs. x 6 reps.

1-Arm Cable Side Lateral Raise
2 Warms
35 lbs. x 10 Reps.
35 lbs. x 10 Reps.

Front Raise (Plate)-SUPERSET-Upright Row (Dumbbells)
25 lbs. x 12 reps./30 lbs. x 12 reps.
25 lbs. x 12 reps./30 lbs. x 12 reps.
25 lbs. x 12 reps./30 lbs. x 12 reps.

Hammer Curl
1 Warm
65 lbs. x 6 reps.
65 lbs. x 6 reps.
65 lbs. x 6 reps.

Close Curl (Olympic Bar)
1 Warm
75 lbs. x 10 Reps.
75 lbs. x 10 Reps.
75 lbs. x 10 Reps.

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

C-3-Back and Hamstrings (4)

Today's workouts

Yesterday, on my day off from weights, I did low intensity cardio (2 of 3) first thing in the morning. Today, I did low intensity cardio (3 of 3) AFTER my workout. Later in the evening, I did interval cardio. (2 of 3)

Led off heavier yet again with the bent over dumbbell rows and went even heavier with the dumbbell pullovers. I left my straps home today so the stiff deads were especially hard for me today. My grip gave way although I felt as though I could have completed a couple more reps.

Previous Workout:

Duration: 48:42
Calories: 431
Average Heart Rate: 124 bpm (66% MHR)
Maximum Heart Rate: 150 bpm (79% MHR)
Fat Percentage of Calories: 28%

Tonight's Workout...

Duration: 51:31
Calories: 430
Average Heart Rate: 121 bpm (64% MHR)
Maximum Heart Rate: 150 bpm (79% MHR)
Fat Percentage of Calories: 30%

Pullups
6
6
6
6

each set followed up with assisted pull-ups

Dumbbell Bent Over Row
2 warms
65 lbs. x 8 Reps.
70 lbs. x 8 Reps.
75 lbs. x 8 Reps.

Pullover-SUPERSET-Seated Row
65 lbs. x 12 Reps./100 lbs. x 12 Reps.
65 lbs. x 12 Reps./100 lbs. x 12 Reps.
65 lbs. x 12 Reps./100 lbs. x 12 Reps.

Stiff Legged Deadlift-Dumbbells
2 Warms
65 lbs. x 10 Reps.
70 lbs. x 8 Reps.
70 lbs. x 8 Reps.

Lying Leg Curl
1 Warm
120 lbs. x 10 Reps.
130 lbs. x 10 Reps.
140 lbs. x 10 Reps.

1-Leg, Leg Curl-Cable Machine
45 lbs. x 12 Reps.
50 lbs. x 12 Reps.

C-2-Chest and Triceps (4)

Today's Workout

I did low intensity cardio (1 of 3) AFTER my chest and tri's workout this morning. I did High Intensity Interval Cardio later on in the evening. (1 of 3)

Today I was 2 less training partners as last time, I worked out with two of my groomsmen. So, I was able to work at a much quicker pace. I went heavier in some spots and reduced my rest periods between sets to 30-45 seconds. I was failing sooner (by 1 or 2 reps) with some lifts but I would then incorporate some rest/pause till I got in the prescribed amount of reps.

Went heavier with the slight incline presses and the incline flyes.

The rest periods for the triceps part of the workout were especially short.

As such, the pumps were insane all around.

Yeah, it was that kind of workout. I'm feeling good.

Previous Workout:

Duration: 1:05:43
Calories: 609
Average Heart Rate: 126 BPM (67% MHR)
Maximum Heart Rate: 157 BPM (83% MHR)
Fat Percentage of Calories: 27%

Today's Workout...

Duration: 45:03
Calories: 418
Average Heart Rate: 126 BPM (67% MHR)
Maximum Heart Rate: 143 BPM (76% MHR)
Fat Percentage of Calories: 27%

Flat Dumbbell Press
3 warms
90 lbs. x 8 reps
95 lbs. x 8 reps
100 lbs. x 7 reps

Slight Incline Dumbbell Press
2 Warms
70 lbs. x 10 reps.
75 lbs. x 10 reps.

Flat Barbell Press
1 Warm
155 lbs. x 9 Reps.
185 lbs. x 5 Reps_REST/PAUSE_3 Reps, 2 Reps.

Incline Dumbbell Flyes
50 lbs. x 12 Reps.
55 lbs. x 12 Reps.

Close Press-Dumbbells
2 Warms
50 lbs. x 10 Reps.
50 lbs. x 10 Reps.
50 lbs. x 10 Reps.

Reverse Pressdowns
2 Warms
90 lbs. x 12 Reps.
90 lbs. x 12 Reps.
90 lbs. x 12 Reps.

1-Arm Rope PressDown
40 lbs. x 12 reps.
40 lbs. x 12 reps.

C-1-Quads and Calves (4)

Yesterday's workout...

Last leg workout for this particular cycle so I decided to go for it with some lifts. Namely, the front squat. After my two working sets, I decided to go heavier than any other time in recent memory and see how I do. By a certain weight, I have difficulty keeping the bar across my shoulders. It was quite a jump in pounds between the 2nd and final working set but I gave myself sufficient enough rest. I only mustered 6 reps at 205 lbs. and let the bar fall onto the safety pins in the rack.

I also used a heavier weight with the step ups as well.

Great workout.

Previous Workout:

Duration: 1:02:57
Calories: 622
Average Heart Rate: 130 bpm (69% MHR)
Maximum Heart Rate: 161 bpm (85% MHR)
Fat Percentage of Calories: 23%

Today's Workout...

Duration: 54:55
Calories: 404
Average Heart Rate: 116 bpm (61% MHR)
Maximum Heart Rate: 159 bpm (84% MHR)
Fat Percentage of Calories: 32%

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

Leg Extension
1 warm
200 lbs. x 10 reps.
200 lbs. x 10 reps.
200 lbs. x 10 reps.

Front Squat
135 lbs. x 8 reps.
155 lbs. x 8 reps.
205 lbs. x 6 reps.

StepUps
50 lbs. x 12 reps.
50 lbs. x 12 reps.
50 lbs. x 12 reps.

Seated Calf Raise
35 lbs. x 30 reps.
35 lbs. x 30 reps.
35 lbs. x 30 reps.
35 lbs. x 30 reps.
35 lbs. x 30 reps.

C-4-Delts and Biceps (3)

Today's workout

Yesterday, on my day off from weight training, I did interval cardio. (2 of 3) Today, after my delts and biceps workout, I did interval cardio...for the last time this week. (3 of 3)

Excellent workout as I put up more weight with each and every exercise than the previous workout. Good energy and focus today.

Previous Workout:

Duration: 48:31
Calories: 379
Average Heart Rate: 118 bpm (62% MHR)
Maximum Heart Rate: 141 bpm (75% MHR)
Fat Percentage of Calories: 32%

Tonight's Workout...

Duration: 50:29
Calories: 455
Average Heart Rate: 125 bpm (66% MHR)
Maximum Heart Rate: 149 bpm (79% MHR)
Fat Percentage of Calories: 27%

Seated Overhead Dumbbell Press
2 Warms
55 lbs. x 8 reps.
60 lbs. x 8 reps.
65 lbs. x 8 reps.

1-Arm Cable Side Lateral Raise
2 Warms
40 lbs. x 10 Reps.
40 lbs. x 10 Reps.

Front Raise (Plate)-SUPERSET-Upright Row (Dumbbells)
25 lbs. x 12 reps./30 lbs. x 12 reps.
25 lbs. x 12 reps./35 lbs. x 12 reps.
25 lbs. x 12 reps./35 lbs. x 12 reps.

Hammer Curl
1 Warm
50 lbs. x 6 reps.
60 lbs. x 6 reps.
65 lbs. x 6 reps.

Close Curl (Olympic Bar)
1 Warm
75 lbs. x 10 Reps.
75 lbs. x 10 Reps.
85 lbs. x 8 Reps.

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

C-3-Back and Hamstrings (3)

Today's workouts

I did low intensity cardio first thing in the morning for the 3rd consecutive day! (3 of 3) I don't think I've ever been able to do that...ever. I will not, however, be waking up extra early tomorrow. haha. I'll savor the extra two hours that I'll have to sleep.

Led off heavier with the bent over dumbbell rows and went heavier with the pullovers as well.

Spring is definitely here! I was sweating up a storm today in the gym and that only happens when the weather's warmer.

great workout.

Previous Workout:

Duration: 47:05
Calories: 429
Average Heart Rate: 125 bpm (66% MHR)
Maximum Heart Rate: 152 bpm (80% MHR)
Fat Percentage of Calories: 26%

Tonight's Workout...

Duration: 48:42
Calories: 431
Average Heart Rate: 124 bpm (66% MHR)
Maximum Heart Rate: 150 bpm (79% MHR)
Fat Percentage of Calories: 28%

Pullups
6
6
6
6

each set followed up with assisted pull-ups

Dumbbell Bent Over Row
2 warms
60 lbs. x 8 Reps.
65 lbs. x 8 Reps.
70 lbs. x 8 Reps.

Pullover-SUPERSET-Seated Row
60 lbs. x 12 Reps./90 lbs. x 12 Reps.
60 lbs. x 12 Reps./100 lbs. x 12 Reps.
60 lbs. x 12 Reps./110 lbs. x 12 Reps.

Stiff Legged Deadlift-Dumbbells
2 Warms
65 lbs. x 10 Reps.
70 lbs. x 10 Reps.
75 lbs. x 10 Reps.

Lying Leg Curl
1 Warm
115 lbs. x 10 Reps.
120 lbs. x 10 Reps.
135 lbs. x 10 Reps.

1-Leg, Leg Curl-Cable Machine
40 lbs. x 12 Reps.
40 lbs. x 12 Reps.

C-2-Chest and Triceps (3)

Yesterday's workout(s)

Yesterday, first thing in the morning, I did low intensity cardio. (2 of 3)

As the heaviest set of dumbbells at this gym I've been working out at is 100 lbs., I've been starting my flat presses at 90 lbs. and working my way up. I was able to finish my last working set here completing 8 reps...something I haven't done previously.

I led off heavier and finished heavier with both sets of the slight incline presses completing 10 reps.

Finally, I went heavier with the incline flyes and the close presses for triceps. Rest of the workouts' numbers remain the same from the previous workout.

Previous Workout:

Duration: 55:23
Calories: 445
Average Heart Rate: 119 BPM (63% MHR)
Maximum Heart Rate: 140 BPM (74% MHR)
Fat Percentage of Calories: 35%

Today's Workout...

Duration: 1:05:43
Calories: 609
Average Heart Rate: 126 BPM (67% MHR)
Maximum Heart Rate: 157 BPM (83% MHR)
Fat Percentage of Calories: 27%

Flat Dumbbell Press
3 warms
90 lbs. x 8 reps
95 lbs. x 8 reps
100 lbs. x 8reps

Slight Incline Dumbbell Press
2 Warms
65 lbs. x 10 reps.
70 lbs. x 10 reps.

Flat Barbell Press
1 Warm
155 lbs. x 10 Reps.
185 lbs. x 8 Reps.

Incline Dumbbell Flyes
45 lbs. x 12 Reps.
50 lbs. x 12 Reps.

Close Press-Dumbbells
2 Warms
50 lbs. x 10 Reps.
55 lbs. x 10 Reps.
55 lbs. x 10 Reps.

Reverse Pressdowns
2 Warms
90 lbs. x 12 Reps.
90 lbs. x 12 Reps.
90 lbs. x 12 Reps.

1-Arm Rope PressDown
40 lbs. x 12 reps.
40 lbs. x 12 reps.

C-1-Quads and Calves (3)

Yesterday's workout...

Two days ago, on Monday, on a day off from weights; I did intervals. (1 of 3) Yesterday, first thing in the morning, I did low intensity cardio. (1 of 3)

Completed my final working set with the squats at a weight heavier than last week's workout. I also went heavier with the leg extensions and finally, the stepups. Front Squats remain intense enough at the numbers that I'm hitting. I will try for more weight as I have a reasonable range to work with to enable me to push it a little further. we'll see.

Great workout.

Previous Workout:

Duration: 1:04:23
Calories: 629
Average Heart Rate: 129 bpm (68% MHR)
Maximum Heart Rate: 167 bpm (88% MHR)
Fat Percentage of Calories: 23%

Today's Workout...

Duration: 1:02:57
Calories: 622
Average Heart Rate: 130 bpm (69% MHR)
Maximum Heart Rate: 161 bpm (85% MHR)
Fat Percentage of Calories: 23%

Squat
3 warms
225 lbs. x 8 reps.
275 lbs. x 8 reps.
315 lbs. x 7 reps.
335 lbs. x 7 reps.

Leg Extension
1 warm
200 lbs. x 10 reps.
200 lbs. x 10 reps.
210 lbs. x 10 reps.

Front Squat
135 lbs. x 8 reps.
155 lbs. x 8 reps.
185 lbs. x 7 reps.

StepUps
45 lbs. x 12 reps.
45 lbs. x 12 reps.
45 lbs. x 12 reps.

Seated Calf Raise
35 lbs. x 30 reps.
35 lbs. x 30 reps.
35 lbs. x 30 reps.
35 lbs. x 30 reps.
35 lbs. x 30 reps.

C-4-Delts and Biceps (2)

Yesterday morning's workout

I did my final low intensity cardio session yesterday after my workout. (3 of 3)

I felt stronger yesterday with the presses which I felt excited about considering I felt my strength would be dipping more going forward with the weight loss.

Had lots of energy thoughout and finished at a very good pace.

Previous Workout:

Duration: 50:50
Calories: 405
Average Heart Rate: 119 bpm (63% MHR)
Maximum Heart Rate: 141 bpm (75% MHR)
Fat Percentage of Calories: 32%

Tonight's Workout...

Duration: 48:31
Calories: 379
Average Heart Rate: 118 bpm (62% MHR)
Maximum Heart Rate: 141 bpm (75% MHR)
Fat Percentage of Calories: 32%

Seated Overhead Dumbbell Press
2 Warms
50 lbs. x 8 reps.
55 lbs. x 8 reps.
60 lbs. x 8 reps.

1-Arm Cable Side Lateral Raise
2 Warms
35 lbs. x 10 Reps.
35 lbs. x 10 Reps.

Front Raise (Plate)-SUPERSET-Upright Row (Dumbbells)
25 lbs. x 12 reps./30 lbs. x 10 reps.
25 lbs. x 12 reps./30 lbs. x 10 reps.
25 lbs. x 12 reps./30 lbs. x 12 reps.

Hammer Curl
1 Warm
50 lbs. x 6 reps.
50 lbs. x 6 reps.
55 lbs. x 6 reps.

Close Curl (Olympic Bar)
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.

C-3-Back and Hamstrings (2)

Yesterday's workout

No cardio yesterday. I still owe one low intensity session for this week....which I'll do today.

Unlike the previous back workout where energy was an issue, yesterday it was the complete opposite. I had more than enough, went heavier throughout, and finished 10 minutes sooner than I did previously.

great workout

Previous Workout:

Duration: 57:41
Calories: 486
Average Heart Rate: 121 bpm (64% MHR)
Maximum Heart Rate: 146 bpm (77% MHR)
Fat Percentage of Calories: 30%

Tonight's Workout...

Duration: 47:05
Calories: 429
Average Heart Rate: 125 bpm (66% MHR)
Maximum Heart Rate: 152 bpm (80% MHR)
Fat Percentage of Calories: 26%

Pullups
6
6
6
6

each set followed up with assisted pull-ups

Dumbbell Bent Over Row
2 warms
55 lbs. x 8 Reps.
60 lbs. x 8 Reps.
70 lbs. x 8 Reps.

Pullover-SUPERSET-Seated Row
50 lbs. x 12 Reps./90 lbs. x 12 Reps.
50 lbs. x 12 Reps./100 lbs. x 12 Reps.
50 lbs. x 12 Reps./120 lbs. x 12 Reps.

Stiff Legged Deadlift-Dumbbells
2 Warms
65 lbs. x 10 Reps.
70 lbs. x 10 Reps.
75 lbs. x 10 Reps.

Lying Leg Curl
1 Warm
105 lbs. x 10 Reps.
105 lbs. x 10 Reps.
105 lbs. x 10 Reps.

1-Leg, Leg Curl-Cable Machine
110 lbs. x 12 Reps.
110 lbs. x 12 Reps.

C-2-Chest and Triceps (2)

Today's workout(s)

Yesterday, on my day off from weights, I did interval cardio. (2 of 3) Today, after my workout, I did interval cardio (3 of 3) for the third and final time for the week.

Led off heavier with the flat dumbbell presses but fell one rep short of last week's final working set. Went lighter than last week with the slight inclines and got in more reps.

Finally, I went heavier with the incline flyes. Rest of the workouts' numbers remain the same from the previous workout.

Previous Workout:

Duration: 57:56
Calories: 434
Average Heart Rate: 116 BPM (61% MHR)
Maximum Heart Rate: 145 BPM (77% MHR)
Fat Percentage of Calories: 35%

Today's Workout...

Duration: 55:23
Calories: 445
Average Heart Rate: 119 BPM (63% MHR)
Maximum Heart Rate: 140 BPM (74% MHR)
Fat Percentage of Calories: 35%

Flat Dumbbell Press
3 warms
90 lbs. x 8 reps
95 lbs. x 8 reps
100 lbs. x 7 reps

Slight Incline Dumbbell Press
2 Warms
60 lbs. x 10 reps.
65 lbs. x 10 reps.

Flat Barbell Press
1 Warm
135 lbs. x 10 Reps.
155 lbs. x 7 Reps._DROP_135 lbs. x 4 Reps.

Incline Dumbbell Flyes
40 lbs. x 12 Reps.
45 lbs. x 12 Reps.

Close Press-Dumbbells
2 Warms
50 lbs. x 10 Reps.
50 lbs. x 10 Reps.
50 lbs. x 8 Reps.

Reverse Pressdowns
2 Warms
90 lbs. x 12 Reps.
80 lbs. x 12 Reps.
100 lbs. x 12 Reps.

1-Arm Rope PressDown
35 lbs. x 12 reps.
40 lbs. x 12 reps.

C-1-Quads and Calves (2)

Today's workout...

I did steady state cardio today FIRST thing in the morning. (2 of 3) Cardio done in the morning is so much more invigorating. I'm hoping I can get in the habit of being able to drag myself out of bed early more often during the course of the week BUT for now, I'll gladly take 1 of 3 days...first thing in the morning.

I was ON today with the leg workout. The numbers remain the same except for the leg extensions and step ups but I was working at a much quicker pace and as my heart rate can attest (between this and the previous leg workout)-I was working at a much higher intensity.

Step ups were exhausting at the point of the workout when I do them. Terrific finisher before killing calves, which are always so excruciatingly painful with the high reps.

Looking to get up more weight incrementally.

Previous Workout:

Duration: 1:08:41
Calories: 531
Average Heart Rate: 118 bpm (62% MHR)
Maximum Heart Rate: 162 bpm (84% MHR)
Fat Percentage of Calories: 31%

Today's Workout...

Duration: 1:04:23
Calories: 629
Average Heart Rate: 129 bpm (68% MHR)
Maximum Heart Rate: 167 bpm (88% MHR)
Fat Percentage of Calories: 23%

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

Leg Extension
1 warm
200 lbs. x 10 reps.
200 lbs. x 10 reps.
200 lbs. x 10 reps.

Front Squat
135 lbs. x 8 reps.
155 lbs. x 8 reps.
185 lbs. x 8 reps.

StepUps
40 lbs. x 12 reps.
40 lbs. x 12 reps.
40 lbs. x 12 reps.

Seated Calf Raise
35 lbs. x 30 reps.
35 lbs. x 30 reps.
35 lbs. x 30 reps.
35 lbs. x 30 reps.
35 lbs. x 30 reps.

C-4-Delts and Biceps (1)

Today's workout

I did interval cardio after this workout. (1 of 3) Killer workout. My heart rate didn't dip below 60% until half hour after I stepped off the stepmill.

Had much better sleep last night and didn't quite feel as fatigued as yesterday starting off. I worked at a good pace and felt a nice pump all around.

Starting numbers are noted and will look to progress accordingly.

Previous Workout:

Duration: 45:07
Calories: 364
Average Heart Rate: 120 bpm (63% MHR)
Maximum Heart Rate: 149 bpm (79% MHR)
Fat Percentage of Calories: 31%

Tonight's Workout...

Duration: 50:50
Calories: 405
Average Heart Rate: 119 bpm (63% MHR)
Maximum Heart Rate: 141 bpm (75% MHR)
Fat Percentage of Calories: 32%

Seated Overhead Dumbbell Press
2 Warms
45 lbs. x 8 reps.
50 lbs. x 8 reps.
55 lbs. x 8 reps.

1-Arm Cable Side Lateral Raise
2 Warms
25 lbs. x 10 Reps.
30 lbs. x 10 Reps.

Front Raise (Plate)-SUPERSET-Upright Row (Dumbbells)
25 lbs. x 12 reps./35 lbs. x 10 reps.
25 lbs. x 12 reps./35 lbs. x 10 reps.
25 lbs. x 12 reps./25 lbs. x 12 reps.

Hammer Curl
1 Warm
50 lbs. x 6 reps.
55 lbs. x 6 reps.
60 lbs. x 6 reps.

Close Curl (Olympic Bar)
1 Warm
65 lbs. x 10 Reps.
65 lbs. x 10 Reps.
75 lbs. x 10 Reps.

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

C-3-Back and Hamstrings (1)

Today's workout

I performed my low intensity, steady state cardio AFTER my workout. (1 of 3)

Today I felt a bit more fatigue than I normally would when beginning workouts. (at least for the first 15 minutes) My lifts did not suffer but I admit, it took a little extra focus on my part to power through. Not as much energy to start off. At least not what I'm normally accustomed to...ESPECIALLY after a day off and a weekend where I had a decently sized free meal. In the end, I made sure my cardio remained at a low intensity. It didn't take much for my heart rate to hover between 65%-70%...especially on the stepmill.

I'm happy with the weights to start and have made note of where I can and will push for ...at the next round of these workouts.

Previous Workout:

Duration: 1:04:24
Calories: 576
Average Heart Rate: 124 bpm (66% MHR)
Maximum Heart Rate: 155 bpm (80% MHR)
Fat Percentage of Calories: 27%

Tonight's Workout...

Duration: 57:41
Calories: 486
Average Heart Rate: 121 bpm (64% MHR)
Maximum Heart Rate: 146 bpm (77% MHR)
Fat Percentage of Calories: 30%

Pullups
6
6
6
6

each set followed up with assisted pull-ups

Dumbbell Bent Over Row
2 warms
50 lbs. x 8 Reps.
50 lbs. x 8 Reps.
60 lbs. x 8 Reps.

Pullover-SUPERSET-Seated Row
45 lbs. x 12 Reps./90 lbs. x 12 Reps.
45 lbs. x 12 Reps./100 lbs. x 12 Reps.
50 lbs. x 12 Reps./110 lbs. x 12 Reps.

Stiff Legged Deadlift-Dumbbells
2 Warms
60 lbs. x 10 Reps.
60 lbs. x 10 Reps.
60 lbs. x 10 Reps.

Lying Leg Curl
1 Warm
95 lbs. x 10 Reps.
100 lbs. x 10 Reps.
105 lbs. x 10 Reps.

1-Leg, Leg Curl-Cable Machine
110 lbs. x 12 Reps.
110 lbs. x 12 Reps.

C-2-Chest and Triceps (1)

Today's workout(s)

I did my final interval session today. (3 of 3) I really kicked it up a notch this morning. I was extra motivated.

Round of flat dumbbell presses were fine, however, I could've sworn I was able to lift more with the slight incline presses (even as a second movement) At least 80 lbs....but 70 lbs. was all I can muster and reps listed below was where I was failing at.

Close presses for triceps was something new for me as I've never done them before. At least with dumbbells. The weight selected was just right.

Overall good workout. Taking a day off tomorrow. Looking forward to rest and unwind.



Previous Workout:

Duration: 51:16
Calories: 334
Average Heart Rate: 111 BPM (59% MHR)
Maximum Heart Rate: 143 BPM (76% MHR)
Fat Percentage of Calories: 37%

Today's Workout...

Duration: 57:56
Calories: 434
Average Heart Rate: 116 BPM (61% MHR)
Maximum Heart Rate: 145 BPM (77% MHR)
Fat Percentage of Calories: 35%

Flat Dumbbell Press
3 warms
85 lbs. x 8 reps
90 lbs. x 8 reps
100 lbs. x 7 reps

Slight Incline Dumbbell Press
2 Warms
70 lbs. x 8 reps.
70 lbs. x 8 reps.

Flat Barbell Press
1 Warm
135 lbs. x 10 Reps.
155 lbs. x 8 Reps.

Incline Dumbbell Flyes
35 lbs. x 12 Reps.
40 lbs. x 12 Reps.

Close Press-Dumbbells
2 Warms
50 lbs. x 10 Reps.
50 lbs. x 10 Reps.
50 lbs. x 8 Reps.

Reverse Pressdowns
2 Warms
90 lbs. x 12 Reps.
80 lbs. x 12 Reps.
100 lbs. x 12 Reps.

1-Arm Rope PressDown
35 lbs. x 12 reps.
40 lbs. x 12 reps.

C-1-Quads and Calves (1)

Today's workout...

A new cycle of workouts begin!

No cardio today.

Moderate weights all around. Glad to do front squats again. So as long as I wear a sweatshirt.

Real good week thus far. Real happy with consistency in the kitchen especially. Been spot on for the most part from Monday till now.

Previous Workout:

Duration: 1:05:24
Calories: 562
Average Heart Rate: 123 bpm (65% MHR)
Maximum Heart Rate: 154 bpm (84% MHR)
Fat Percentage of Calories: 27%

Today's Workout...

Duration: 1:08:41
Calories: 531
Average Heart Rate: 118 bpm (62% MHR)
Maximum Heart Rate: 162 bpm (84% MHR)
Fat Percentage of Calories: 31%

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

Leg Extension
1 warm
185 lbs. x 10 reps.
195 lbs. x 10 reps.
195 lbs. x 10 reps.

Front Squat
135 lbs. x 8 reps.
155 lbs. x 8 reps.
185 lbs. x 8 reps.

StepUps
35 lbs. x 12 reps.
35 lbs. x 12 reps.
35 lbs. x 12 reps.

Seated Calf Raise
35 lbs. x 30 reps.
35 lbs. x 30 reps.
35 lbs. x 30 reps.
35 lbs. x 30 reps.
35 lbs. x 30 reps.

Wheels

Noticed a litte tear drop action....

B-4-Delts and Biceps (4)

Today's workout

I performed my third and FINAL steady state cardio session for the week (3 of 3) yesterday first thing in the morning and it was all I did yesterday. It was nice to get it in before sunrise and the sun has been rising earlier these days.

Today, I did intervals AFTER my workout. (2 of 3) I'm looking to fulfill the interval requirement sometime over the weekend as tomorrow will be leg day.

No gains, no losses this workout as everything remains the same but definitely beginning to notice a degree of change in my physique.

Previous Workout:

Duration: 50:37
Calories: 193
Average Heart Rate: 97 bpm (51% MHR)
Maximum Heart Rate: 130 bpm (69% MHR)
Fat Percentage of Calories: 50%

Tonight's Workout...

Duration: 45:07
Calories: 364
Average Heart Rate: 120 bpm (63% MHR)
Maximum Heart Rate: 149 bpm (79% MHR)
Fat Percentage of Calories: 31%

Side Lateral Raise
2 Warms
30 lbs. x 8 reps.
35 lbs. x 8 reps.
35 lbs. x 8 reps.

Seated Dumbbell Press
2 Warms
60 lbs. x 10 Reps.
60 lbs. x 10 Reps.

Rear Dumbbell Raise-SUPERSET-Barbell Shrug
30 lbs. x 12 reps./185 lbs. x 12 reps.
30 lbs. x 12 reps./185 lbs. x 12 reps.
30 lbs. x 12 reps./185 lbs. x 12 reps.

Barbell Curl
2 Warms
75 lbs. x 8 reps.
75 lbs. x 8 reps.
75 lbs. x 8 reps.

Seated Alternating Dumbbell Curl-SUPERSET-1-Arm Preacher Curl
30 lbs. x 10 Reps./20 lbs. x 10 Reps.
30 lbs. x 10 Reps./20 lbs. x 10 Reps.
30 lbs. x 10 Reps./20 lbs. x 10 Reps.

B-3-Back and Hamstrings (4)

Today I performed interval cardio after my workout. (1 of 3) No steady state cardio this morning, however, I will pick back up tomorrow.

Went lighter on the bent over rows and supersets between the bench row and straight arm pulldown.

Taking a much needed day off from the weights tomorrow after 3 straight workouts. I will do cardio though.

Onto the next.

Previous Workout:

Duration: 50:46
Calories: 507
Average Heart Rate: 131 bpm (63% MHR)
Maximum Heart Rate: 152 bpm (80% MHR)
Fat Percentage of Calories: 21%

Tonight's Workout...

Duration: 1:04:24
Calories: 576
Average Heart Rate: 124 bpm (66% MHR)
Maximum Heart Rate: 155 bpm (80% MHR)
Fat Percentage of Calories: 27%

Lat Pulldown-Close Grip
3 Warms
100 lbs. x 8 reps.
110 lbs. x 8 reps.
120 lbs. x 8 reps.

Bent Over Row
2 warms
135 lbs. x 8 Reps.
155 lbs. x 8 Reps.
165 lbs. x 8 Reps.

Bench Row-SUPERSET-Straight Arm Pulldown
45 lbs. x 12 Reps./100 lbs. x 12 Reps.
45 lbs. x 12 Reps./100 lbs. x 12 Reps.
45 lbs. x 12 Reps./100 lbs. x 12 Reps.

Leg Curl
150 lbs. x 6 Reps.
150 lbs. x 6 Reps.
150 lbs. x 6 Reps.

Stiff Legged Deadlifts
135 lbs. x 12 Reps.
135 lbs. x 12 Reps.
155 lbs. x 12 Reps.
155 lbs. x 12 Reps.

Dumbbell Split Squat
50 lbs. x 10 Reps.
50 lbs. x 10 Reps.

B-2-Chest and Triceps (4)

Today's workout(s)

So much for getting my steady state cardio in first thing in the morning on a nice Monday. I, instead, got it in after today's workout. (2 of 3)

Just like the past few workouts, I've gone a little lighter all around. Truly pausing for a count of one at the bottom of each rep before exploding on the way up...in a controlled fashion, of course.

Great workout.

Previous Workout:

Duration: 51:16
Calories: 334
Average Heart Rate: 111 BPM (59% MHR)
Maximum Heart Rate: 143 BPM (76% MHR)
Fat Percentage of Calories: 37%

Today's Workout...

Duration: 46:23
Calories: 373
Average Heart Rate: 119 BPM (63% MHR)
Maximum Heart Rate: 147 BPM (78% MHR)
Fat Percentage of Calories: 32%

Slight Incline Barbell Press
3 warms
185 lbs. x 8 reps
205 lbs. x 8 reps
215 lbs. x 6 reps

Incline Dumbbell Press
2 Warms
85 lbs. x 10 reps.
85 lbs. x 8 reps.

Flat Dumbbell Flyes
1 Warm
35 lbs. x 12 Reps.
35 lbs. x 12 Reps.
35 lbs. x 12 Reps.

Uneven Pushups
16
16

Dips
10
10
10
10

Rope Pressdowns
2 Warms
90 lbs. x 12 Reps.
80 lbs. x 12 Reps.

Lying Barbell Extension
55 lbs. x 12 reps.
55 lbs. x 12 reps.

B-1-Quads and Calves (4)

Today's workout...

I didn't have much errands to tend to today so I opted to get a jump on the week ahead with a workout. I did steady state cardio afterwards today as well. (1 of 3) I'm looking to meet my weekly requirements well before the weekend or at least have the luxury of spacing out sessions a little more.

Anyway, I scaled back the weight some with the squat but went a tad deeper and slower. I trained at a different gym today and the sled on the leg press felt different. Weights felt heavier with this particular leg press machine I was using.

Finally, I worked up to 155 lbs. with the barbell lunge. Heaviest I've gone in awhile and performed the movement with a good, full range of motion which is exactly what I'm going for.

Previous Workout:

Duration: 1:05:00
Calories: 499
Average Heart Rate: 118 bpm (62% MHR)
Maximum Heart Rate: 151 bpm (80% MHR)
Fat Percentage of Calories: 32%

Today's Workout...

Duration: 1:05:24
Calories: 562
Average Heart Rate: 123 bpm (65% MHR)
Maximum Heart Rate: 154 bpm (84% MHR)
Fat Percentage of Calories: 27%

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

Leg Press
1 warm
450 lbs. x 15 reps.
450 lbs. x 15 reps.
540 lbs. x 15 reps.

Barbell Lunge
135 lbs. x 8 reps.
135 lbs. x 8 reps.
155 lbs. x 8 reps.

Leg Extension
185 lbs. x 12 reps.
185 lbs. x 12 reps.
195 lbs. x 12 reps.

Standing Calf Raise
135 lbs. x 20 reps.
150 lbs. x 20 reps.
150 lbs. x 20 reps.
165 lbs. x 20 reps.
165 lbs. x 20 reps.