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.