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.