B-3-Back and Hamstrings (3)

Happy Leap Year!

I performed interval cardio (2 of 3) about 15 minutes after finishing my workout. Worked at a very good pace today and like previous back workouts in this cycle, this was/is the most tiring workout of the lot. The stiff deads towards the end does it for me. I was toast today. Thank goodness for higher carbs today.

I went lighter with the pulldowns for once so i can concentrate more on getting a greater stretch with the lats. Numbers remain the same for the rest of the workout.

Tomorrow I'm going to take a day off from lifting and I plan on knocking out my cardio requirements for the week. Steady state cardio in the AM and then intervals later on in the evening.

Feeling better and better.


Previous Workout:

Duration: 1:01:44
Calories: 485
Average Heart Rate: 119 bpm (63% MHR)
Maximum Heart Rate: 152 bpm (80% MHR)
Fat Percentage of Calories: 30%

Tonight's 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%

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

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

Bench Row-SUPERSET-Straight Arm Pulldown
55 lbs. x 12 Reps./110 lbs. x 12 Reps.
55 lbs. x 12 Reps./110 lbs. x 12 Reps.
55 lbs. x 12 Reps./110 lbs. x 12 Reps.

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

Stiff Legged Deadlifts
185 lbs. x 12 Reps.
185 lbs. x 12 Reps.
185 lbs. x 12 Reps.
185 lbs. x 12 Reps.

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

B-2-Chest and Triceps (3)

Today's workout(s)

I did my steady state cardio (2 of 3) today first thing in the morning. It took alot to drag myself out of bed and do it but there's no better feeling than finishing and knowing you took the initiative to get it in so early.

I performed my first bout with intervals (1 of 3) ten minutes after finishing my chest and triceps workout later on in the evening. I was toast at the end.

I worked up tonight to 100 lbs. on the incline dumbbell presses. Unfortunately, I fell one rep shy of my target as my chest by my second working set here...was on fire. I proceeded with one drop.

The rest of my numbers remain the same from my previous chest and triceps workout.

Previous Workout:

Duration: 46:47
Calories: 307
Average Heart Rate: 112 BPM (59% MHR)
Maximum Heart Rate: 145 BPM (77% MHR)
Fat Percentage of Calories: 37%

Today's 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%

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

Incline Dumbbell Press
2 Warms
95 lbs. x 10 reps.
100 lbs. x 7 reps._DROP_80 lbs. x 4 reps.

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

Uneven Pushups
16
16

Dips
10
10
10
10

Rope Pressdowns
2 Warms
100 lbs. x 12 Reps.
110 lbs. x 12 Reps.

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

B-1-Quads and Calves (3)

Tonight's workout.

I performed my steady state cardio after my workout.(1 of 3) I generally don't like doing cardio right after legs and I'm sure I've mentioned that before but I don't want to double up on the steady state cardio and the intervals as much later on in the week. So, it was a walk on an incline for me on the treadmill.

I worked up to 335 lbs. tonight for squats. It's the heaviest I've gone for awhile. I'm sure I can do more but I still feel something in my lower back as I progressively go up in weight. I've been wary of weights I use with the squat since my little mishap a year ago. I'll go up in much smaller increments as I go along moving forward.

For the leg press, I went heavier throughout the working sets...working up to 630 lbs. for my final working set.

and finally, with the bar lunge, used 135 lbs. throughout all my working sets. Will try for more next week.

Previous Workout:

Duration: 1:04:34
Calories: 629
Average Heart Rate: 129 bpm (68% MHR)
Maximum Heart Rate: 163 bpm (86% MHR)
Fat Percentage of Calories: 23%

Today's 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%

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

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

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

Leg Extension
175 lbs. x 12 reps.
180 lbs. x 12 reps.
190 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)

Yesterday morning's workout

I performed my 2nd interval session yesterday (post workout) for the week in this self-imposed compressed workout week for me. I did my 3rd and final interval session earlier this morning.

Numbers, weights and reps, remain the same from the previous workout. Actually. No. I fell two reps shy short of 10 reps (last week's number) on the overhead press.

onto the third round of this wave starting tomorrow with legs. No compressing workout schedules in 4-5 days.


Previous Workout:

Duration: 42:06
Calories: 391
Average Heart Rate: 126 bpm (67% MHR)
Maximum Heart Rate: 152 bpm (80% MHR)
Fat Percentage of Calories: 25%

Tonight's Workout...

Duration: 40:03
Calories: 311
Average Heart Rate: 118 bpm (62% MHR)
Maximum Heart Rate: 142 bpm (75% MHR)
Fat Percentage of Calories: 32%

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

Seated Dumbbell Press
2 Warms
70 lbs. x 10 Reps.
70 lbs. x 9 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
95 lbs. x 8 reps.
95 lbs. x 8 reps.
95 lbs. x 8 reps.

Seated Alternating Dumbbell Curl-SUPERSET-1-Arm Preacher 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.

B-3-Back and Hamstrings (2)

Today's workout

Wow. This workout was tiring....but quickly becoming one of my favorite back workouts overall. I had energy to finish but feel like I was reaching and using almost everything I had in the tank.

I performed my 3rd steady state cardio session (3 of 3) despite of feeling quite depleted...RIGHT AFTER lifting. Thankfully, it's a higher carb day today so I'll need it when I hit the gym later in the evening for my 1st interval session for the week. (well behind)

Previous Workout:

Duration: 50:39
Calories: 413
Average Heart Rate: 138 bpm (73% MHR)
Maximum Heart Rate: 161 bpm (85% MHR)
Fat Percentage of Calories: 18%

Tonight's Workout...

Duration: 1:01:44
Calories: 485
Average Heart Rate: 119 bpm (63% MHR)
Maximum Heart Rate: 152 bpm (80% MHR)
Fat Percentage of Calories: 30%

Lat Pulldown-Close Grip
3 Warms
140 lbs. x 8 reps.
140 lbs. x 8 reps.
140 lbs. x 8 reps.

Bent Over Row
2 warms
135 lbs. x 8 Reps.
155 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
125 lbs. x 6 Reps.
150 lbs. x 6 Reps.
150 lbs. x 6 Reps.

Stiff Legged Deadlifts
185 lbs. x 12 Reps.
185 lbs. x 12 Reps.
185 lbs. x 12 Reps.
185 lbs. x 12 Reps.

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

B-2-Chest and Triceps (2)

Yesterday's workout

I did my second (2 of 3) steady state cardio session for the week after my workout.

Slight incline barbell presses felt a little tougher yesterday. For whatever reason but I finished and matched my numbers from last workout

While I didn't get 100 lbs. for the incline presses, I got in extra reps to start at 95 lbs. this week. I will remember to try it at 100 lbs. next time.


Previous Workout:

Duration: 54:25
Calories: 422
Average Heart Rate: 118 BPM (62% MHR)
Maximum Heart Rate: 154 BPM (81% MHR)
Fat Percentage of Calories: 33%

Today's Workout...

Duration: 46:47
Calories: 307
Average Heart Rate: 112 BPM (59% MHR)
Maximum Heart Rate: 145 BPM (77% MHR)
Fat Percentage of Calories: 37%

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

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

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

Uneven Pushups
16
16

Dips
10
12
12
12

Rope Pressdowns
2 Warms
100 lbs. x 12 Reps.
110 lbs. x 12 Reps.

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

B-1-Quads and Calves (2)

Ugh. Rough stretch with the updates. I've been going through some personal issues that I needed to sort through.

I last left my blog with the final workout of the 1st round of B-Workouts last Thursday. The following evening, Friday, I performed my 2nd (2 of 3) interval workouts for the week. The following 4 days through the weekend and this past Monday and Tuesday, I did not exercise at all.

I got back to it this past Wednesday and have since locked it down further to insure I stick to my numbers which I have the past few days. While there are things that are beyond my control, I feel I can at least balance my well being by focusing on things I can control...like the program. I feel better. Just need to remember to take it day by day.

Good workout this past Wednesday. performed the barbell lunge with more weight for more sets this time around. Looking to test myself further with the squat next week.

I performed my steady state cardio (1 of 3) after my workout. Walking on the treadmill on an incline.

Previous Workout:

Duration: 1:00:28
Calories: 643
Average Heart Rate: 134 bpm (71% MHR)
Maximum Heart Rate: 163 bpm (86% MHR)
Fat Percentage of Calories: 21%

Today's Workout...

Duration: 1:04:34
Calories: 629
Average Heart Rate: 129 bpm (68% MHR)
Maximum Heart Rate: 163 bpm (86% MHR)
Fat Percentage of Calories: 23%

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

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

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

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

Tonight's workout...

I did my 3rd and final steady state cardio session (3 of 3) after my workout tonight. I'l do my 2nd interval session tomorrow. (day off from weights) and schedule my 3rd and final interval session on either saturday or sunday but we'll see.

Intense and focused workout here. Had to be somewhere and had less than an hour to spare so I made sure I timed my rest intervals between sets accordingly.

I thought I'd be able to put up more with the seated dumbbell presses but at 70 lbs., it was just right for the prescribed reps. I'll try for more next time.

food shopping tomorrow. time to recallibrate.

Previous Workout:

Duration: 49:21
Calories: 475
Average Heart Rate: 128 bpm (68% MHR)
Maximum Heart Rate: 152 bpm (80% MHR)
Fat Percentage of Calories: 25%

Tonight's Workout...

Duration: 42:06
Calories: 391
Average Heart Rate: 126 bpm (67% MHR)
Maximum Heart Rate: 152 bpm (80% MHR)
Fat Percentage of Calories: 25%

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

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

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

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

Seated Alternating Dumbbell Curl-SUPERSET-1-Arm Preacher 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.

B-3-Back and Hamstrings (1)

Wednesday night's workout...

I was looking most forward to this workout considering it means a full cycle utilizing techniques learned from the TFB instructional videos for 1) the bent over row and 2) the stiff legged deadlift

...the day after? I felt a world of difference and felt soreness in areas of my back that I haven't felt in quite some time.

At any rate, I did my steady state cardio after tonights' workout. (2 of 3)

The poundages, to start, were conservative but will look to build upon that next time obviously.

Really felt it. Clutch TFB instructional videos, for sure!

Previous Workout:

Duration: 59:15
Calories: 668
Average Heart Rate: 138 bpm (73% MHR)
Maximum Heart Rate: 161 bpm (85% MHR)
Fat Percentage of Calories: 18%

Tonight's Workout...

Duration: 50:39
Calories: 413
Average Heart Rate: 138 bpm (73% MHR)
Maximum Heart Rate: 161 bpm (85% MHR)
Fat Percentage of Calories: 18%

Lat Pulldown-Close Grip
3 Warms
140 lbs. x 8 reps.
140 lbs. x 8 reps.
140 lbs. x 8 reps.

Bent Over Row
2 warms
160 lbs. x 8 Reps.
160 lbs. x 8 Reps.
160 lbs. x 8 Reps.

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

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

Stiff Legged Deadlifts
185 lbs. x 12 Reps.
185 lbs. x 12 Reps.
185 lbs. x 10 Reps.
185 lbs. x 10 Reps.

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

B-2-Chest and Triceps (1)

Let's try this again!

This was past Tuesday's workout.

I did my first steady state cardio session for the week first thing in the morning for once. 1 out of 3. I'm trying my best to get it in first thing in the morning. Later tonight, I would perform my first interval session (1 out of 3) 10 minutes after my weight workout.

I was looking forward to this workout as it's been awhile since I did slight incline barbell presses. As it turns out, I was pleased with the result. I was able to pump out more reps with less of a struggle than when I did this previously.

I was also happy with being able to press 95 lbs. throughout my working sets with the incline presses as well. Will shoot for 100 lbs. next time.

By the uneven pushups and the dips thereafter, the PUMP was tremendous. I like this workout...alot

Previous Workout:

Duration: 50:56
Calories: 385
Average Heart Rate: 117 BPM (62% MHR)
Maximum Heart Rate: 142 BPM (75% MHR)
Fat Percentage of Calories: 33%

Today's Workout...

Duration: 54:25
Calories: 422
Average Heart Rate: 118 BPM (62% MHR)
Maximum Heart Rate: 154 BPM (81% MHR)
Fat Percentage of Calories: 33%

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

Incline Dumbbell Press
2 Warms
95 lbs. x 9 reps.
95 lbs. x 8 reps.

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

Uneven Pushups
15
16

Dips
10
10
10
10

Rope Pressdowns
2 Warms
100 lbs. x 12 Reps.
100 lbs. x 12 Reps.

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

B-1-Quads and Calves (1)

Onto a new cycle. 1st round of B-Workouts begin!

I've been in a funk lately but I am still getting my workouts in. I guess I'm feeling the pressure of a wedding coming up and the question of whether I can get myself ready in time for the timeframe I set for myself. Alas, I'm trying my best to remain positive.

I did not do cardio today/tonight. I will begin tomorrow morning.

I almost didn't start up the new workout tonight. Thank goodness for a smart phone to have my workouts handy and to remind me otherwise.

Previous Workout:

Duration: 1:00:28
Calories: 643
Average Heart Rate: 134 bpm (71% MHR)
Maximum Heart Rate: 163 bpm (86% MHR)
Fat Percentage of Calories: 21%

Today's Workout...

Duration: 1:04:34
Calories: 629
Average Heart Rate: 129 bpm (68% MHR)
Maximum Heart Rate: 163 bpm (86% MHR)
Fat Percentage of Calories: 23%

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

Leg Press
1 warm
360 lbs. x 20 reps.
450 lbs. x 15 reps.
540 lbs. x 15 reps.

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

Leg Extension
170 lbs. x 12 reps.
170 lbs. x 12 reps.
1855 lbs. x 12 reps.

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

A-4-Delts and Biceps (4)

Last Friday's workout...

I performed my steady state cardio after my workout-both done in the morning-(3 of 3) and later this evening, I performed my interval workout. (1 of 3)

I would go on to do my 2nd interval workout the following morning but unfortunately...due to other activities this past weekend, I was unable to do my 3rd and final interval workout for the week.

I, again, was able to work up to and complete the prescribed rep range at 95 lbs. for the high incline presses.

I also worked up to 35 lbs. and 45 lbs. respectively with the side lateral up downs.

Great workout.

Previous Workout:

Duration: 1:01:39
Calories: 393
Average Heart Rate: 111 bpm (59% MHR)
Maximum Heart Rate: 139 bpm (74% MHR)
Fat Percentage of Calories: 38%

Tonight's Workout...

Duration: 49:21
Calories: 475
Average Heart Rate: 128 bpm (68% MHR)
Maximum Heart Rate: 152 bpm (80% MHR)
Fat Percentage of Calories: 25%

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

Barbell Front Raise
1 Warm
40 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.
35 lbs. x failure
45 lbs. x failure...and back

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

A-3-Back and Hamstrings (4)

Last Thursday's workout...

I performed my steady state cardio (2 of 3) after my workout this night.

Weight and rep targets remain the same except for my leading off heavier with the T-bar rows.

Previous Workout:

Duration: 1:00:06
Calories: 582
Average Heart Rate: 128 bpm (68% MHR)
Maximum Heart Rate: 156 bpm (83% MHR)
Fat Percentage of Calories: 25%

Tonight's Workout...

Duration: 59:15
Calories: 668
Average Heart Rate: 138 bpm (73% MHR)
Maximum Heart Rate: 161 bpm (85% MHR)
Fat Percentage of Calories: 18%

T-Bar Row
3 Warms
245 lbs. x 8 reps.
245 lbs. x 8 reps.
275 lbs. x 7 reps.

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

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

Elevated Deadlifts
225 lbs. x 5 Reps.
225 lbs. x 5 Reps.
275 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
110 lbs. x 12 Reps.
110 lbs. x 12 Reps.

A-2-Chest and Triceps (4)

Last night's workout...

I did my first steady state cardio session for the week after this workout. 1 out of 3. (I'm behind this week)

Like the leg workout before, I feel a lot stronger. As such, I was able to bust through my plateau and was able to get 8 reps at 110 lbs. for the flat dumbbell press.

I've also been training at nights the past few nights. So, I'm going in with more meals in me. I guess that makes a difference considering....more energy and all.

Aside from the flat presses, numbers remain the same. No less intense throughout this cycle.

Previous Workout:

Duration: 50:56
Calories: 385
Average Heart Rate: 117 BPM (62% MHR)
Maximum Heart Rate: 142 BPM (75% MHR)
Fat Percentage of Calories: 33%

Today's Workout...

Duration: 50:56
Calories: 385
Average Heart Rate: 117 BPM (62% MHR)
Maximum Heart Rate: 142 BPM (75% MHR)
Fat Percentage of Calories: 33%

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

Chest Dips
10
10
10
10

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

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

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

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

A-1-Quads & Calves (4)

Post Super Bowl Workout...this past Tuesday's workout

...feeling the hangover of the elation of the super bowl victory. Spent the entire day in lower manhattan for the parade. Was exhausted afterwards and napped for a bit before headed to the gym at night to train.

4th round of the A-Cycle begins!

No cardio as of yet this week. Will pick up tomorrow. (Wednesday)

I'm noticing gains in strength. As such, I went heavier than the previous leg workout with each lift except for the calf raises.

Previous Workout:

Duration: 49:28
Calories: 464
Average Heart Rate: 127 bpm (67% MHR)
Maximum Heart Rate: 163 bpm (86% MHR)
Fat Percentage of Calories: 25%

Today's Workout...

Duration: 1:00:28
Calories: 643
Average Heart Rate: 134 bpm (71% MHR)
Maximum Heart Rate: 163 bpm (86% MHR)
Fat Percentage of Calories: 21%

Hack Squat
3 warms
450 lbs. x 8 reps.
500 lbs. x 8 reps.
550 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
225 lbs. x 12 reps.
225 lbs. x 12 reps.
245 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 (3)

Last Sunday's workout! The day of the Super Bowl!

So originally, my plan was to do my third and final interval session for the week.

I, instead, decided to go ahead and split my delt and bicep workout with my interval session.

Weight trained in the morning and did intervals later in the afternoon. shortly before the super bowl.

Got up heavy weight with the high inclines...working up to 95 lbs. for the first time.

great workout!

Previous 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%

Tonight's Workout...

Duration: 1:01:39
Calories: 393
Average Heart Rate: 111 bpm (59% MHR)
Maximum Heart Rate: 139 bpm (74% MHR)
Fat Percentage of Calories: 38%

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

Barbell Front Raise
1 Warm
40 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
85 lbs. x 12 Reps.
85 lbs. x 12 Reps.
90 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.

A-3-Back and Hamstrings (3)

Last Saturday's workout...the day before the Super Bowl

Great morning workout last saturday. Increased my weight through all three working sets with the T-Bar rows and completed the prescribed reps successfully.

Weight and reps remain the same with the lat pulldown. Same with the superset between the dumbbell row and rope pulldown.

Finally, progressively added weight with each successive set on the elevated deads.

Great workout!


Previous Workout:

Duration: 1:01:45
Calories: 589
Average Heart Rate: 128 bpm (68% MHR)
Maximum Heart Rate: 149 bpm (79% MHR)
Fat Percentage of Calories: 32%

Tonight's Workout...

Duration: 1:00:06
Calories: 582
Average Heart Rate: 128 bpm (68% MHR)
Maximum Heart Rate: 156 bpm (83% MHR)
Fat Percentage of Calories: 25%

T-Bar Row
3 Warms
225 lbs. x 8 reps.
245 lbs. x 8 reps.
275 lbs. x 7 reps.

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

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

Elevated Deadlifts
225 lbs. x 5 Reps.
225 lbs. x 5 Reps.
275 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
110 lbs. x 12 Reps.
110 lbs. x 12 Reps.

A-2-Chest and Triceps (3)

Today's workout (s)

Started my day by doing my steady state cardio first thing in the morning. (3 of 3)

I lifted during lunchtime. I have yet to break the 5 rep. plateau at 110 lbs. on my last working set for the flat dumbbell presses. I did a dropset thereafter. I lowered the weight with the supersets and was able to muster 3 extra reps for the slight incline presses. For the rest of the workout, weight remained the same from previous. Worked at a real good pace today.

Finally, in the evening, I did my interval workout. (2 of 3) Looking to do my third tomorrow morning...on my off day from weights.

Previous Workout:

Duration: 45:56
Calories: 413
Average Heart Rate: 124 BPM (66% MHR)
Maximum Heart Rate: 148 BPM (78% MHR)
Fat Percentage of Calories: 28%

Today's Workout...

Duration: 50:56
Calories: 385
Average Heart Rate: 117 BPM (62% MHR)
Maximum Heart Rate: 142 BPM (75% MHR)
Fat Percentage of Calories: 33%

Flat Bench Dumbbell Press
3 warms
95 lbs. x 8 reps
100 lbs. x 7 reps
110 lbs. x 5 reps_DROP_85 lbs. x 4 reps

Chest Dips
10
10
10
10

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

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

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

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

A-1-Quads & Calves (3)

3rd round of the A-Cycle begins!

I performed intervals yesterday on my off-day from weights. (1 of 3) I'm trying to figure out how and when I'll fit the next two sessions this week. Possibly split one session with my chest workout tomorrow.

Tonight's leg workout was productive. Went heavier with the lunges having worked up to 60 lbs. and went heavier with the hack squat (up to 500 lbs.) and finally the leg extensions (at 200 lbs.)

I'm finally able to perform single leg calf raises. What a relief.

Previous Workout:

Duration: 57:18
Calories: 692
Average Heart Rate: 149 bpm (79% MHR)
Maximum Heart Rate: 215 bpm (114% MHR)
Fat Percentage of Calories: 30%

Today's Workout...

Duration: 49:28
Calories: 464
Average Heart Rate: 127 bpm (67% MHR)
Maximum Heart Rate: 163 bpm (86% MHR)
Fat Percentage of Calories: 25%

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

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

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

Squat
225 lbs. x 12 reps.
225 lbs. x 12 reps.
225 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.