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.