A-4-Delts and Biceps (1)

Tonight's workout

I performed my steady state cardio (2 of 3) right after my workout. I haven't been successful in waking up first thing in the morning to do it. As much as I want to.

I was happy with today's workout and I'm getting a better idea of where I'm at strength-wise. The first round of this cycle is complete and I think I know where I can push it with certain lifts for each day.

I feel I can go heavier with the high incline presses next time and maybe, the shrugs.

The bicep superset to cap off the workout had my biceps on fire.

Feeling good so far. I think I'll take a stab at intervals tomorrow on my day off from weights. (after 4 consecutive days) And pick up with Legs on Friday. Hopefully, I'll get another interval session in before or by Sunday.

Previous Workout:

Duration: 1:01:44
Calories: 490
Average Heart Rate: 118 bpm (62% MHR)
Maximum Heart Rate: 148 bpm (78% MHR)
Fat Percentage of Calories: 33%

Tonight's Workout...

Duration: 51:12
Calories: 574
Average Heart Rate: 139 bpm (74% MHR)
Maximum Heart Rate: 158 bpm (84% MHR)
Fat Percentage of Calories: 18%

High Incline Dumbbell Press
3 Warms
75 lbs. x 8 reps.
80 lbs. x 8 reps.
85 lbs. x 8 reps.

Barbell Front Raise
1 Warm
50 lbs. x 10 Reps.
40 lbs. x 10 Reps.
40 lbs. x 10 Reps.

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

Dumbbell Shrugs
1 Warm
70 lbs. x 12 Reps.
75 lbs. x 12 Reps.
85 lbs. x 12 Reps.

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