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.