B-3-Back and Hamstrings (2)

Today's Workouts


Today I did low intensity cardio AFTER my workout. (1 of 3)

Went heavier than the previous back workout for each successive set for every exercise today except for the close grip pulldowns.

Tons of energy after a day off today.

Previous Workout:

Duration: 46:27
Calories: 521
Average Heart Rate: 141 bpm (75% MHR)
Maximum Heart Rate: 161 bpm (85% MHR)
Fat Percentage of Calories: 16%

Tonight's Workout...

Duration: 59:08
Calories: 401
Average Heart Rate: 114 bpm (60% MHR)
Maximum Heart Rate: 147 bpm (78% MHR)
Fat Percentage of Calories: 33%

Lat Pulldown-Close Grip

3 Warms

110 lbs. x 8 reps.

130 lbs. x 8 reps.

140 lbs. x 8 reps.

Bent Over Row

2 warms

145 lbs. x 8 Reps.

165 lbs. x 8 Reps.

185 lbs. x 8 Reps.

Bench Row-SUPERSET-Straight Arm Pulldown

50 lbs. x 12 Reps./100 lbs. x 12 Reps.

55 lbs. x 10 Reps./110 lbs. x 12 Reps.

60 lbs. x 10 Reps./120 lbs. x 12 Reps.

Leg Curl

155 lbs. x 6 Reps.

160 lbs. x 6 Reps.

165 lbs. x 6 Reps.

Stiff Legged Deadlifts

135 lbs. x 12 Reps.

155 lbs. x 12 Reps.

165 lbs. x 12 Reps.

175 lbs. x 12 Reps.

Dumbbell Split Squat

55 lbs. x 10 Reps.

60 lbs. x 10 Reps.

B-2-Chest and Triceps (2)

This past Saturday's Workout

No cardio as I had met my requirements for the week.

Made more gains with the slight incline barbell press as I lifted more weight with each successive working set.

I led off lighter with the incline dumbbbell presses as I failed to hit my rep targets previously. I hit the low end of the rep range and remained at the weight used. For the final working set, however, I failed one rep shy of the low end of the range and dropped.

Finally, went heavier with the flyes.

Great saturday morning workout.

Previous Workout:

Duration: 54:03
Calories: 409
Average Heart Rate: 118 BPM (52% MHR)
Maximum Heart Rate: 144 BPM (76% MHR)
Fat Percentage of Calories: 32%

Today's Workout...

Duration: 52:17
Calories: 367
Average Heart Rate: 115 BPM (61% MHR)
Maximum Heart Rate: 144 BPM (76% MHR)
Fat Percentage of Calories: 34%

Slight Incline Barbell Press

3 warms

155 lbs. x 8 reps

185 lbs. x 8 reps

205 lbs. x 8 reps

Incline Dumbbell Press

2 Warms

85 lbs. x 8 reps.

85 lbs. x 7 reps._DROP_80 lbs. x 2 reps

Flat Dumbbell Flyes

1 Warm

45 lbs. x 12 Reps.

45 lbs. x 12 Reps.

50 lbs. x 12 Reps.

Uneven Pushups

18

17

Dips

10

10

10

10

Rope Pressdowns

2 Warms

80 lbs. x 10 Reps.

80 lbs. x 12 Reps.

Lying Barbell Extension

55 lbs. x 12 reps.

55 lbs. x 12 reps.

B-1-Quads and Calves (2)

Today's Workout

Stand alone workout with no cardio following the workout or hours before as I met my cardio requirements for the week already.

Numbers remain the same with the exception of the barbell lunge. Increased weight again here. Noticing more and more how less winded I am after doing these. It used to be a cardiovascular challenge. Not that it isn't now....just not sucking wind like before.

Previous Workout:

Duration: 52:50
Calories: 449
Average Heart Rate: 124 bpm (66% MHR)
Maximum Heart Rate: 156 bpm (83% MHR)
Fat Percentage of Calories: 28%

Today's Workout...

Duration: 57:19
Calories: 378
Average Heart Rate: 113 bpm (60% MHR)
Maximum Heart Rate: 149 bpm (79% MHR)
Fat Percentage of Calories: 35%

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.

500 lbs. x 15 reps.

540 lbs. x 15 reps.

Barbell Lunge

135 lbs. x 8 reps.

155 lbs. x 8 reps.

175 lbs. x 8 reps.

Leg Extension

200 lbs. x 12 reps.

200 lbs. x 12 reps.

200 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)

Today's workout...

I did high intensity cardio AFTER my workout today (3 of 3) Thus, completing my cardio requirements before Friday.

Solid shoulder workout. Went heavier than I did previously with this particular workout all around.

Feeling tired lately. Should sleep a little more. LOL.

Previous Workout:


Duration: 1:14:39
Calories: 661
Average Heart Rate: 125 bpm (66% MHR)
Maximum Heart Rate: 149 bpm (79% MHR)
Fat Percentage of Calories: 27%


Tonight's Workout...


Duration: 1:14:39
Calories: 661
Average Heart Rate: 125 bpm (66% MHR)
Maximum Heart Rate: 149 bpm (79% MHR)
Fat Percentage of Calories: 27%


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

Seated Dumbbell Press
2 Warms
65 lbs. x 8 Reps.
65 lbs. x 8 Reps._DROP_50 lbs. x 4 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.

B-3-Back and Hamstrings (1)

Today's Workouts

Yesterday, on a day off, I did high intensity cardio. (2 of 3) I also did low intensity cardio yesterday but earlier on in the day. (2 of 3)

Today I did low intensity cardio AFTER my workout. (3 of 3)

Always look forward to the first workout back after a day off. And back is one of my favorite parts to train.

Went heavier with the close grip pulldowns and half of my superset of the bench row/straight arm pulldown. Finally, went heavier with the stiff deads and the heavy leg curls.

feel great!

Previous Workout:

Duration: 46:27
Calories: 521
Average Heart Rate: 141 bpm (75% MHR)
Maximum Heart Rate: 161 bpm (85% MHR)
Fat Percentage of Calories: 16%

Tonight's Workout...

Duration: 46:27
Calories: 521
Average Heart Rate: 141 bpm (75% MHR)
Maximum Heart Rate: 161 bpm (85% MHR)
Fat Percentage of Calories: 16%

Lat Pulldown-Close Grip

3 Warms

110 lbs. x 8 reps.

130 lbs. x 8 reps.

140 lbs. x 8 reps.

Bent Over Row

2 warms

135 lbs. x 8 Reps.

155 lbs. x 8 Reps.

155 lbs. x 8 Reps.

Bench Row-SUPERSET-Straight Arm Pulldown

45 lbs. x 12 Reps./100 lbs. x 12 Reps.

50 lbs. x 12 Reps./100 lbs. x 12 Reps.

50 lbs. x 12 Reps./100 lbs. x 12 Reps.

Leg Curl

150 lbs. x 6 Reps.

155 lbs. x 6 Reps.

160 lbs. x 6 Reps.

Stiff Legged Deadlifts

135 lbs. x 12 Reps.

135 lbs. x 12 Reps.

155 lbs. x 12 Reps.

165 lbs. x 12 Reps.

Dumbbell Split Squat

50 lbs. x 10 Reps.

55 lbs. x 10 Reps.

B-2-Chest and Triceps (1)

Today's Workout

I did low intensity cardio AFTER my workout. (1 of 3) Later in the evening, I did High Intensity cardio. (1 of 3)

When I did this workout previously, I did the slight incline barbell press on a smith. I moved over to a squat rack and did the slight incline barbell press there. Led off lighter than I normally would considering...and throughout, I selected weight conservatively. I definitely felt I could have worked up to more weight, for sure. Next time.

Led off heavier with the Incline dumbbell presses but failed to hit my rep target by 1 rep. So I finished with a lighter weight and hit the lower end of my rep target.

Went heavier with the flat flyes.

Numbers remain the same for the triceps portion of the workout.

Previous Workout:

Duration: 1:01:55
Calories: 426
Average Heart Rate: 125 BPM (66% MHR)
Maximum Heart Rate: 217 BPM (115% MHR)
Fat Percentage of Calories: 23%

Today's Workout...

Duration: 54:03
Calories: 409
Average Heart Rate: 118 BPM (52% MHR)
Maximum Heart Rate: 144 BPM (76% MHR)
Fat Percentage of Calories: 32%

Slight Incline Barbell Press

3 warms

135 lbs. x 8 reps

155 lbs. x 8 reps

185 lbs. x 8 reps

Incline Dumbbell Press

2 Warms

90 lbs. x 7 reps.

80 lbs. x 8 reps.

Flat Dumbbell Flyes

1 Warm

40 lbs. x 12 Reps.

40 lbs. x 12 Reps.

45 lbs. x 12 Reps.

Uneven Pushups

14

14

Dips

10

10

10

10

Rope Pressdowns

2 Warms

80 lbs. x 10 Reps.

70 lbs. x 12 Reps.

Lying Barbell Extension

55 lbs. x 12 reps.

55 lbs. x 12 reps.

B-1-Quads and Calves (1)

Today's Workout

Stand alone workout with no cardio following the workout or hours before.

First workout back from a day of rest and a new wave of workouts.

Checked back to the last time I did this workout in March. Numbers with the squat and leg press remain the same but I increased weight with the barbell lunge. (not as winded doing these now like previously) and the leg extension.

Great workout.

Previous Workout:

Duration: 1:03:47
Calories: 505
Average Heart Rate: 119 bpm (63% MHR)
Maximum Heart Rate: 160 bpm (85% MHR)
Fat Percentage of Calories: 30%

Today's Workout...

Duration: 52:50
Calories: 449
Average Heart Rate: 124 bpm (66% MHR)
Maximum Heart Rate: 156 bpm (83% MHR)
Fat Percentage of Calories: 28%

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.

500 lbs. x 15 reps.

540 lbs. x 15 reps.

Barbell Lunge

135 lbs. x 8 reps.

155 lbs. x 8 reps.

165 lbs. x 8 reps.

Leg Extension

200 lbs. x 12 reps.

200 lbs. x 12 reps.

200 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.

A-4-Delts and Biceps (4)

This past Friday's workout...

I did low intensity cardio (3 of 3) AFTER my workout on Friday.

As my numbers from last workout as a guide, I picked my spots as to where I can lift heavier than previously.

With the high incline presses, I failed to kick up the weight at 100 lbs. for my last working set. I attempted but couldn't start my set. I immediately dropped and proceeded with 90 lbs. and dropped again at 80 lbs.

Numbers remain the same the rest of the way. Save for a few sets with the bicep exercises.

Previous Workout:


Duration: 1:04:39
Calories: 584
Average Heart Rate: 126 bpm (67% MHR)
Maximum Heart Rate: 148 bpm (78% MHR)
Fat Percentage of Calories: 26%


Tonight's Workout...

Duration: 1:14:39
Calories: 661
Average Heart Rate: 125 bpm (66% MHR)
Maximum Heart Rate: 149 bpm (79% MHR)
Fat Percentage of Calories: 27%

High Incline Dumbbell Press
3 Warms
90 lbs. x 8 reps.
95 lbs. x 8 reps.
100 lbs. x 0 reps. (attempted but failed to kick up the weight properly. Quickly dropped and grabbed 90 lbs.)
90 lbs. x 4 reps._DROP_80 lbs. x 4 reps.

Barbell Front Raise
1 Warm
45 lbs. x 10 Reps.
55 lbs. x 10 Reps.
55 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.
95 lbs. x 12 Reps.
100 lbs. x 12 Reps.

Incline Dumbbell Curl
1 Warm
40 lbs. x 6 Reps.
45 lbs. x 6 Reps.
50 lbs. x 3 Reps._DROP_40 lbs. x 3 Reps.

Rope Curl-SUPERSET-Concentration Curl
100 lbs. x 10 Reps./25 lbs. x 10 Reps.
100 lbs. x 10 Reps./25 lbs. x 10 Reps.
100 lbs. x 10 Reps./25 lbs. x 10 Reps.

A-3-Back and Hamstrings (4)

Today's Workouts

Yesterday, on a day off, I did high intensity cardio. (2 of 3) Tonight I did high intensity cardio (3 of 3) hours after my back and hamstrings workout

I worked at a quicker pace today and with my numbers from last week as a guide, I looked to beat them with either more weight or more reps. For some exercises, I found that last weeks' weight was enough and that any more would result in more "body english" than proper form.

I did, however, go heavier with both exercises in the superset of dumbbell rows and the rope pulldown for each successive set.

Great first workout back from a scheduled day off.

Previous Workout:

Duration: 1:05:42
Calories: 613
Average Heart Rate: 128 bpm (68% MHR)
Maximum Heart Rate: 161 bpm (85% MHR)
Fat Percentage of Calories: 25%

Tonight's Workout...

Duration: 46:27
Calories: 521
Average Heart Rate: 141 bpm (75% MHR)
Maximum Heart Rate: 161 bpm (85% MHR)
Fat Percentage of Calories: 16%

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

Lat Pulldown-Palms Up
2 warms
170 lbs. x 6 Reps.
150 lbs. x 8 Reps.
150 lbs. x 8 Reps.

Dumbbell Row-SUPERSET-Rope Pulldown
70 lbs. x 10 Reps./80 lbs. x 10 Reps.
75 lbs. x 10 Reps./90 lbs. x 10 Reps.
80 lbs. x 10 Reps./100 lbs. x 5 Reps._DROP_80 lbs. x 6 reps.

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

Standing Leg Curl
80 lbs. x 10 Reps.
80 lbs. x 10 Reps.
80 lbs. x 10 Reps.
80 lbs. x 10 Reps.

Lying Leg Curl
115 lbs. x 12 Reps.
115 lbs. x 12 Reps.

A-2-Chest and Triceps (4)

Today's Workout

I did low intensity cardio AFTER my workout. (2 of 3) Later in the evening, I did High Intensity cardio. (1 of 3)

Another great workout. Lifted heavier all around except for the flat dumbbell presses as the heaviest set of dumbbells at the gym I was at today is 100 lbs. so that hasn't changed during this cycle.

For the slight incline press, slight incline flye superset, I went heavier with each and every superset but had to drop weight and pick things back up to meet my rep targets.

Did pressdowns on the lat pulldown machine as a couple of guys were hogging the cable stations. Went heavier (at least it felt like it) with that and the rest of the triceps exercises to round out the workout.


Previous Workout:

Duration:49:42
Calories: 480
Average Heart Rate: 130 BPM (69% MHR)
Maximum Heart Rate: 155 BPM (82% MHR)
Fat Percentage of Calories: 23%

Today's Workout...

Duration: 1:01:55
Calories: 426
Average Heart Rate: 125 BPM (66% MHR)
Maximum Heart Rate: 217 BPM (115% MHR)
Fat Percentage of Calories: 23%

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

Chest Dips
10
10
10
10

Slight Incline Bench Press-SUPERSET-Slight Incline Fly
65 lbs. x 12 reps./45 lbs. x 12 reps.
70 lbs. x 8 reps.DROP_65 lbs. x 3 reps./50 lbs. x 8 reps._DROP_45 lbs. x 3 reps.
75 lbs. x 5 reps._DROP_70 lbs. x 3 reps._65 lbs. x 3 reps./55 lbs. x 3 reps._DROP_50 lbs. x 4 reps._Drop_45 lbs. x 4 reps.

Tricep Pressdowns (on lat pulldown machine)
2 Warms
60 lbs. x 10 Reps.
60 lbs. x 10 Reps.
60 lbs. x 10 reps.

Dumbbell Extension
1 Warm
35 lbs. x 12 reps.
35 lbs. x 10 reps.

1-Arm Underhand pressdown
50 lbs. x 12 Reps.
50 lbs. x 8 Reps._DROP_ 45 lbs. x 3 reps.

A-1-Quads & Calves (4)

Yesterday's workout

I did low intensity cardio later in the evening yesterday.(1 of 3) hours after my quads and calves workout.

Excellent workout coming off a day of rest.

I lifted heavier (than my previous quad workout) with each successive set for every exercise.

Feeling better and better.

Previous Workout:

Duration: 1:03:47
Calories: 505
Average Heart Rate: 119 bpm (63% MHR)
Maximum Heart Rate: 160 bpm (85% MHR)
Fat Percentage of Calories: 30%

Today's Workout...

Duration: 56:16
Calories: 464
Average Heart Rate: 122 bpm (65% MHR)
Maximum Heart Rate: 158 bpm (84% MHR)
Fat Percentage of Calories: 28%

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

Walking Dumbbell Lunge
2 warm
60 lbs. x 10 reps.
65 lbs. x 10 reps.
70 lbs. x 10 reps.

Leg Extension
185 lbs. x 10 reps.
215 lbs. x 10 reps.
230 lbs. x 10 reps.

Squat
205 lbs. x 12 reps.
225 lbs. x 12 reps.
245 lbs. x 12 reps.

Calf Singles
35 lbs. x 20 reps.
35 lbs. x 20 reps.
40 lbs. x 20 reps.
40 lbs. x 20 reps.
45 lbs. x 20 reps.

A-4-Delts and Biceps (3)

This past saturday's workout

No cardio today as I met my requirements for the week.

I had a nice meal in me saturday morning and was just feeling right. Motivated even further by a positive result from my weigh-in only hours earlier and I looked to make gains in every exercise this workout...even if it's in small increments.

Sure enough, that's what I did...as I progressively went heavier with each successive set for every exercise.

the last set of high inclines could've used a spot as I did put alot of effort just to kick it up and stabilize before proceeding and I feel it was truly the difference between my failing at 6 reps and possibly....failing at 7 or 8.

At any case, i continued to go heavier with each exercise thereafter and was able to hit my target rep ranges each time.

good day.

Previous Workout:

Duration: 1:10:35
Calories: 676
Average Heart Rate: 131 bpm (69% MHR)
Maximum Heart Rate: 158 bpm (89% MHR)
Fat Percentage of Calories: 21%

Tonight's Workout...

Duration: 1:04:39
Calories: 584
Average Heart Rate: 126 bpm (67% MHR)
Maximum Heart Rate: 148 bpm (78% MHR)
Fat Percentage of Calories: 26%

High Incline Dumbbell Press
3 Warms
90 lbs. x 8 reps.
95 lbs. x 8 reps.
100 lbs. x 6 reps.

Barbell Front Raise
1 Warm
45 lbs. x 10 Reps.
65 lbs. x 10 Reps.
65 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.
95 lbs. x 12 Reps.
100 lbs. x 10 Reps.

Incline Dumbbell Curl
1 Warm
40 lbs. x 6 Reps.
45 lbs. x 6 Reps.
50 lbs. x 3 Reps._DROP_40 lbs. x 3 Reps.

Rope Curl-SUPERSET-Concentration Curl
100 lbs. x 10 Reps./25 lbs. x 10 Reps.
100 lbs. x 10 Reps./25 lbs. x 10 Reps.
100 lbs. x 10 Reps./25 lbs. x 10 Reps.

A-3-Back and Hamstrings (3)

Today's Workouts

Yesterday, on a day off, I did high intensity cardio. (2 of 3)

I did high intensity interval cardio in the evening (3 of 3) ...hours after my back and hamstring workout.

Excellent workout today as I went up in weight with each and every exercise today. For some exercises, it was more weight with one set and for many, more weight with each successive set.

I'm feeling good.

Previous Workout:

Duration: 49:31
Calories: 492
Average Heart Rate: 132 bpm (70% MHR)
Maximum Heart Rate: 162 bpm (86% MHR)
Fat Percentage of Calories: 21%

Tonight's Workout...

Duration: 1:05:42
Calories: 613
Average Heart Rate: 128 bpm (68% MHR)
Maximum Heart Rate: 161 bpm (85% MHR)
Fat Percentage of Calories: 25%

T-Bar Row
3 Warms
225 lbs. x 8 reps.
225 lbs. x 8 reps.
240 lbs. x 6 reps.

Lat Pulldown-Palms Up
2 warms
150 lbs. x 8 Reps.
170 lbs. x 6 Reps.
170 lbs. x 6 Reps.

Dumbbell Row-SUPERSET-Rope Pulldown
65 lbs. x 12 Reps./70 lbs. x 12 Reps.
70 lbs. x 10 Reps./80 lbs. x 10 Reps.
75 lbs. x 10 Reps./90 lbs. x 10 Reps.

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

Standing Leg Curl
70 lbs. x 10 Reps.
90 lbs. x 10 Reps.
100 lbs. x 10 Reps.
100 lbs. x 10 Reps.

Lying Leg Curl
115 lbs. x 12 Reps.
115 lbs. x 12 Reps.

A-2-Chest and Triceps (3)

Today's Workout

I did low intensity cardio AFTER my workout. (3 of 3) Later in the evening, I did High Intensity cardio. (1 of 3)

Was able to increase weight with the triceps portion of the workouts, for once. Wasn't able to in the past...until today.

Great pump and energy today.

Previous Workout:

Duration:47:48
Calories: 413
Average Heart Rate: 122 BPM (65% MHR)
Maximum Heart Rate: 147 BPM (78% MHR)
Fat Percentage of Calories: 30%

Today's Workout...

Duration:49:42
Calories: 480
Average Heart Rate: 130 BPM (69% MHR)
Maximum Heart Rate: 155 BPM (82% MHR)
Fat Percentage of Calories: 23%

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

Chest Dips
10
10
10
10

Slight Incline Bench Press-SUPERSET-Slight Incline Fly
60 lbs. x 12 reps./40 lbs. x 11 reps.
60 lbs. x 10 reps./40 lbs. x 10 reps.
60 lbs. x 10 reps./40 lbs. x 10 reps.

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

Dumbbell Extension
1 Warm
25 lbs. x 12 reps.
30 lbs. x 10 reps.

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

A-1-Quads & Calves (3)

Today's workout...

I did low intensity cardio first thing in the morning today. (2 of 3)

I felt stronger last time around and today, I felt even stronger than that. Was working at a very good pace and endurance was on especially on exercises where it is particularly tested...namely, walking lunges.

great workout.


Previous Workout:

Duration: 1:03:47
Calories: 505
Average Heart Rate: 119 bpm (63% MHR)
Maximum Heart Rate: 160 bpm (85% MHR)
Fat Percentage of Calories: 30%

Today's Workout...

Duration: 1:03:47
Calories: 505
Average Heart Rate: 119 bpm (63% MHR)
Maximum Heart Rate: 160 bpm (85% MHR)
Fat Percentage of Calories: 30%

Hack Squat
3 warms
360 lbs. x 8 reps.
450 lbs. x 8 reps.
500 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
185 lbs. x 12 reps.
185 lbs. x 12 reps.
205 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 (2)

Today's workouts

I did low intensity cardio (1 of 3) AFTER my workout.

Nice second go around with this workout. I felt stronger. Went heavier with the front barbell raises and dumbbell shrugs.

Previous Workout:

Duration: 57:35
Calories: 603
Average Heart Rate: 133 bpm (70% MHR)
Maximum Heart Rate: 155 bpm (82% MHR)
Fat Percentage of Calories: 21%

Tonight's Workout...

Duration: 1:10:35
Calories: 676
Average Heart Rate: 131 bpm (69% MHR)
Maximum Heart Rate: 158 bpm (89% MHR)
Fat Percentage of Calories: 21%

High Incline Dumbbell Press
3 Warms
85 lbs. x 8 reps.
90 lbs. x 8 reps.
95 lbs. x 7 reps.

Barbell Front Raise
1 Warm
45 lbs. x 10 Reps.
45 lbs. x 10 Reps.
55 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
85 lbs. x 12 Reps.
90 lbs. x 12 Reps.
95 lbs. x 12 Reps.

Incline Dumbbell Curl
1 Warm
35 lbs. x 6 Reps.
40 lbs. x 6 Reps.
45 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 (2)

Saturday mornings' workouts

No cardio today as I had met my requirements for the week.

I did this workout first thing in the morning as this was the only time I can really fit in as I had to help set up for my fiance's bridal shower party.

Business as usual with the T-bar rows as there were no changes. I did, however, go heavier with the palms up, lat pulldown.

Also, went heavier for all but the final set of the elevated deadlifts with the exception of the final working set.

Great pace overall. Productive. A bit of an adjustment though as I don't lift first thing in the morning.


Previous Workout:

Duration: 1:15:56
Calories: 663
Average Heart Rate: 123 bpm (65% MHR)
Maximum Heart Rate: 167 bpm (88% MHR)
Fat Percentage of Calories: 27%

Tonight's Workout...

Duration: 49:31
Calories: 492
Average Heart Rate: 132 bpm (70% MHR)
Maximum Heart Rate: 162 bpm (86% MHR)
Fat Percentage of Calories: 21%

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

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

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

Elevated Deadlifts
205 lbs. x 5 Reps.
225 lbs. x 5 Reps.
315 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
115 lbs. x 12 Reps.
115 lbs. x 12 Reps.

A-2-Chest and Triceps (2)

Today's Workout

I did interval cardio in the evening. (3 of 3) Thus, completing my cardio requirements for the week.

This workout was a better one, in that, I was able to hit my rep targets with the same weight I was putting up last time.

...helped that I felt more alert and focused.

Previous Workout:

Duration: 50:37
Calories: 487
Average Heart Rate: 129 BPM (68% MHR)
Maximum Heart Rate: 162 BPM (86% MHR)
Fat Percentage of Calories: 24%

Today's Workout...

Duration:47:48
Calories: 413
Average Heart Rate: 122 BPM (65% MHR)
Maximum Heart Rate: 147 BPM (78% MHR)
Fat Percentage of Calories: 30%

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

Chest Dips
10
10
10
10

Slight Incline Bench Press-SUPERSET-Slight Incline Fly
60 lbs. x 12 reps./40 lbs. x 11 reps.
60 lbs. x 10 reps./40 lbs. x 10 reps.
60 lbs. x 10 reps./40 lbs. x 10 reps.

Tricep Pressdowns
2 Warms
90 lbs. x 10 Reps.
100 lbs. x 10 Reps.
100 lbs. x 10 reps.

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

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

A-1-Quads & Calves (2)

Today's workout...

Yesterday, on my day off from weight, I did interval cardio. (2 of 3) First thing this morning, I did low intensity cardio. (3 0f 3)

Felt alot stronger this time around with these leg workouts. Unlike last week where I felt like I was lacking in energy throughout.

It comes and it goes, I guess. (The energy, that is)


Previous 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%

Today's Workout...

Duration: 1:03:47
Calories: 505
Average Heart Rate: 119 bpm (63% MHR)
Maximum Heart Rate: 160 bpm (85% MHR)
Fat Percentage of Calories: 30%

Hack Squat
3 warms
360 lbs. x 8 reps.
450 lbs. x 8 reps.
500 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.
185 lbs. x 10 reps.
200 lbs. x 10 reps.

Squat
185 lbs. x 12 reps.
185 lbs. x 12 reps.
205 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 (1)

Workout from two days ago...

I did low intensity cardio (2 of 3) AFTER my workout on early Tuesday morning.

I was worried about my energy levels and strength lifting so early but I made it ok. Numbers from the last time I did this workout remain about the same for the most part, however, I did barbell front raises with an olympic bar by itself. The selection of barbells at the gym I've been working out at these days is limited.

Awesome pumps during this workout. Especially doing the side lateral up,downs.

Previous 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%

Tonight's Workout...

Duration: 57:35
Calories: 603
Average Heart Rate: 133 bpm (70% MHR)
Maximum Heart Rate: 155 bpm (82% MHR)
Fat Percentage of Calories: 21%

High Incline Dumbbell Press
3 Warms
85 lbs. x 8 reps.
90 lbs. x 8 reps.
95 lbs. x 7 reps.

Barbell Front Raise
1 Warm
45 lbs. x 10 Reps.
45 lbs. x 10 Reps.
45 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
80 lbs. x 12 Reps.
85 lbs. x 12 Reps.
90 lbs. x 12 Reps.

Incline Dumbbell Curl
1 Warm
35 lbs. x 6 Reps.
40 lbs. x 6 Reps.
45 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 (1)

Today's workouts

Today I did low intensity steady state cardio AFTER my workout. (1 of 3) Later in the evening, I did interval cardio. (1 of 3)

I went lighter with the T-Bar Row and Palms-Up Lat Pulldown this workout compared to the last time I did this back in February. The past few workouts have been telling, for sure.

I did, however, got up heavier weight with the elevated deadlifts for my last working set though.


Previous 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%

Tonight's Workout...

Duration: 1:15:56
Calories: 663
Average Heart Rate: 123 bpm (65% MHR)
Maximum Heart Rate: 167 bpm (88% MHR)
Fat Percentage of Calories: 27%

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

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

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

Elevated Deadlifts
205 lbs. x 5 Reps.
225 lbs. x 5 Reps.
315 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
115 lbs. x 12 Reps.
115 lbs. x 12 Reps.

A-2-Chest and Triceps (1)

Yesterday's Workout

No cardio yesterday. An impromptu phone call to meet for brunch took me away from the stepmill prematurely so I can drive home and get ready. I was kind of upset at that.

Again, I'm noticing I'm not getting the numbers from when I did this workout previously. It's not a dramatic difference but I can certainly tell the difference.

As such, compared to my previous go around with this same workout, I put up less 5 lbs. with each working set of both the flat bench press and the slight incline press. The amount for which I'd put for the slight incline flye that I would superset with the press remains the same. Less weight but certainly feeling no less intense as before.

I am scratching my head though.

Good workout.

Previous 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%

Today's Workout...

Duration: 50:37
Calories: 487
Average Heart Rate: 129 BPM (68% MHR)
Maximum Heart Rate: 162 BPM (86% MHR)
Fat Percentage of Calories: 24%

Flat Bench Dumbbell Press
3 warms
90 lbs. x 8 reps
95 lbs. x 7 reps
100 lbs. x 6 reps

Chest Dips
10
10
10
10

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

Tricep Pressdowns
2 Warms
90 lbs. x 10 Reps.
100 lbs. x 10 Reps.
100 lbs. x 10 reps.

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

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