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.
Friday, March 30, 2012
Thursday, March 29, 2012
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.
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.
Wednesday, March 28, 2012
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.
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.
Monday, March 26, 2012
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.
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.
Sunday, March 25, 2012
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.
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.
Saturday, March 24, 2012
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.
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.
Thursday, March 22, 2012
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.
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.
Wednesday, March 21, 2012
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.
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.
Tuesday, March 20, 2012
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.
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.
Sunday, March 18, 2012
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.
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.
Saturday, March 17, 2012
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.
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.
Friday, March 16, 2012
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.
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.
Wednesday, March 14, 2012
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.
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.
Tuesday, March 13, 2012
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.
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.
Monday, March 12, 2012
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.
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.
Saturday, March 10, 2012
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.
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.
Friday, March 9, 2012
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.
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.
Thursday, March 8, 2012
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.
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.
Tuesday, March 6, 2012
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.
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.
Monday, March 5, 2012
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.
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.
Sunday, March 4, 2012
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.
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.
Friday, March 2, 2012
B-4-Delts and Biceps (3)
Today's workout
I performed my third and FINAL steady state cardio session for the week (3 of 3) after my workout today. I've since completed 3 interval sessions and 3 steady state cardio sessions BEFORE the weekend. I haven't done that before.
Today I went lighter all around for most exercises with the lateral raise, overhead dumbbell press, barbell curl, and alternating curls among them.
I want to focus more on getting a greater stretch and contraction with each movement and promoting a greater mind muscle connection moving forward.
For the weekend, I'll either begin the 4th round of this wave of workouts with Legs OR i'll take the entire weekend off. Either way, this was a good bounce back week for me in the gym and even more importantly...in the kitchen.
Previous 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%
Tonight's 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%
Side Lateral Raise
2 Warms
35 lbs. x 8 reps.
30 lbs. x 8 reps.
30 lbs. x 8 reps.
Seated Dumbbell Press
2 Warms
55 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.
I performed my third and FINAL steady state cardio session for the week (3 of 3) after my workout today. I've since completed 3 interval sessions and 3 steady state cardio sessions BEFORE the weekend. I haven't done that before.
Today I went lighter all around for most exercises with the lateral raise, overhead dumbbell press, barbell curl, and alternating curls among them.
I want to focus more on getting a greater stretch and contraction with each movement and promoting a greater mind muscle connection moving forward.
For the weekend, I'll either begin the 4th round of this wave of workouts with Legs OR i'll take the entire weekend off. Either way, this was a good bounce back week for me in the gym and even more importantly...in the kitchen.
Previous 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%
Tonight's 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%
Side Lateral Raise
2 Warms
35 lbs. x 8 reps.
30 lbs. x 8 reps.
30 lbs. x 8 reps.
Seated Dumbbell Press
2 Warms
55 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.
Thursday, March 1, 2012
A Day Off
I went back on my original intention of doing steady state cardio in the morning and then intervals later on in the night.
I instead just did intervals. I'm glad I did considering...I'm on lower carbs today and for whatever reason, I have less patience today with some people. Not to mention I felt like I was dragging for much of the day. So yeah, I definitely don't think I'd have enough energy for two different cardio sessions today. I'll just wrap up my cardio requirements tomorrow.
I instead just did intervals. I'm glad I did considering...I'm on lower carbs today and for whatever reason, I have less patience today with some people. Not to mention I felt like I was dragging for much of the day. So yeah, I definitely don't think I'd have enough energy for two different cardio sessions today. I'll just wrap up my cardio requirements tomorrow.
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