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.