C-3-Back and Hamstrings (1)

Today's workouts

Yesterday, on my day off from weights, I did low intensity cardio (3 of 3) first thing in the morning.  Later in the evening (2 nights ago), I did interval cardio. (2 of 3) Today I did interval cardio AFTER my workout (3 of 3)

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: 57:13
Calories: 400
Average Heart Rate: 107 bpm (57% MHR)
Maximum Heart Rate: 132 bpm (70% MHR)
Fat Percentage of Calories: 30%

Pullups
6
6
6
6

each set followed up with assisted pull-ups

Dumbbell Bent Over Row
2 warms
65 lbs. x 8 Reps.
70 lbs. x 8 Reps.
75 lbs. x 8 Reps.

Pullover-SUPERSET-Seated Row
65 lbs. x 12 Reps./100 lbs. x 12 Reps.
65 lbs. x 12 Reps./100 lbs. x 12 Reps.
65 lbs. x 12 Reps./100 lbs. x 12 Reps.

Stiff Legged Deadlift-Dumbbells
2 Warms
65 lbs. x 10 Reps.
70 lbs. x 8 Reps.
70 lbs. x 8 Reps.

Lying Leg Curl
1 Warm
120 lbs. x 10 Reps.
130 lbs. x 10 Reps.
140 lbs. x 10 Reps.

1-Leg, Leg Curl-Cable Machine
45 lbs. x 12 Reps.
50 lbs. x 12 Reps.

C-2-Chest and Triceps (1)

This past Wednesday's workout

I did low intensity cardio (2 of 3) AFTER my chest and tri's 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: 1:05:41
Calories: 440
Average Heart Rate: 113 BPM (60% MHR)
Maximum Heart Rate: 138 BPM (73% MHR)
Fat Percentage of Calories: 35%

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

Slight Incline Dumbbell Press
2 Warms
70 lbs. x 10 reps.
75 lbs. x 10 reps.

Flat Barbell Press
1 Warm
155 lbs. x 10 Reps.
155 lbs. x 10 Reps.

Incline Dumbbell Flyes
50 lbs. x 12 Reps.
55 lbs. x 12 Reps.

Close Press-Dumbbells
2 Warms
50 lbs. x 10 Reps.
50 lbs. x 10 Reps.
50 lbs. x 10 Reps.

Reverse Pressdowns
2 Warms
90 lbs. x 12 Reps.
90 lbs. x 12 Reps.
90 lbs. x 12 Reps.

1-Arm Rope PressDown
40 lbs. x 12 reps.
40 lbs. x 12 reps.

C-1-Quads and Calves (1)

This past Tuesday's workout

Previous Workout:

Duration: 54:55
Calories: 404
Average Heart Rate: 116 bpm (61% MHR)
Maximum Heart Rate: 159 bpm (84% MHR)
Fat Percentage of Calories: 32%

Today's Workout...

Duration: 54:46
Calories: 373
Average Heart Rate: 115 bpm (61% MHR)
Maximum Heart Rate: 153 bpm (84% MHR)
Fat Percentage of Calories: 32%

Squat
3 warms
225 lbs. x 8 reps.
245 lbs. x 8 reps.
275 lbs. x 8 reps.
315 lbs. x 8 reps.

Leg Extension
1 warm
200 lbs. x 10 reps.
200 lbs. x 10 reps.
200 lbs. x 10 reps.

Front Squat
135 lbs. x 8 reps.
155 lbs. x 8 reps.
205 lbs. x 6 reps.

StepUps
50 lbs. x 12 reps.
50 lbs. x 12 reps.
50 lbs. x 12 reps.

Seated Calf Raise
35 lbs. x 30 reps.
35 lbs. x 30 reps.
35 lbs. x 30 reps.
35 lbs. x 30 reps.
35 lbs. x 30 reps.

B-4-Delts and Biceps (4)

Today's workout

...and I'm all caught up.

I did low intensity cardio AFTER my workout today (1 of 3) I did high intensity cardio hours later. (1 of 3)

Final workout for this cycle. Went as heavy as I ever been lately with the side raises. A little body english towards the end but no swinging.

great workout.

Previous Workout:


Duration: 1:00:39
Calories: 330
Average Heart Rate: 104 bpm (55% MHR)
Maximum Heart Rate: 142 bpm (76% MHR)
Fat Percentage of Calories: 43%


Tonight's Workout...


Duration: 56:10
Calories: 345
Average Heart Rate: 110 bpm (59% MHR)
Maximum Heart Rate: 135 bpm (72% MHR)
Fat Percentage of Calories: 39%

Side Lateral Raise
2 Warms
40 lbs. x 8 reps.
45 lbs. x 8 reps.
50 lbs. x 8 reps.

Seated Dumbbell Press
2 Warms
65 lbs. x 10 Reps.
65 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.

B-3-Back and Hamstrings (4)

Last Friday's workout

Previous Workout:

Duration: 1:05:43
Calories: 411
Average Heart Rate: 111 bpm (59% MHR)
Maximum Heart Rate: 142 bpm (75% MHR)
Fat Percentage of Calories: 36%

Tonight's Workout...

Duration: 1:07:43
Calories: 434
Average Heart Rate: 112 bpm (60% MHR)
Maximum Heart Rate: 138 bpm (73% MHR)
Fat Percentage of Calories: 36%

Lat Pulldown-Close Grip

3 Warms

130 lbs. x 8 reps.

150 lbs. x 8 reps.

170 lbs. x 6 reps.

Bent Over Row

2 warms

155 lbs. x 8 Reps.

175 lbs. x 8 Reps.

185 lbs. x 8 Reps.

Bench Row-SUPERSET-Straight Arm Pulldown

55 lbs. x 12 Reps./100 lbs. x 12 Reps.

55 lbs. x 10 Reps./100 lbs. x 12 Reps.

55 lbs. x 10 Reps./100 lbs. x 12 Reps.

Leg Curl

155 lbs. x 6 Reps.

160 lbs. x 6 Reps.

165 lbs. x 6 Reps.

Stiff Legged Deadlifts

155 lbs. x 12 Reps.

155 lbs. x 12 Reps.

155 lbs. x 12 Reps.

155 lbs. x 12 Reps.

Dumbbell Split Squat

60 lbs. x 10 Reps.

60 lbs. x 10 Reps.

B-2-Chest and Triceps (4)

Last Thursday's Workout

Previous Workout:

Duration: 56:42
Calories: 289
Average Heart Rate: 104 BPM (55% MHR)
Maximum Heart Rate: 127 BPM (67% MHR)
Fat Percentage of Calories: 34%

Today's Workout...

Duration: 59:53
Calories: 426
Average Heart Rate: 115 BPM (61% MHR)
Maximum Heart Rate: 146 BPM (78% 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 6 reps_DROP_185 lbs. x 4 Reps.

Incline Dumbbell Press

2 Warms

80 lbs. x 10 reps.

85 lbs. x 8 reps.

Flat Dumbbell Flyes

1 Warm

45 lbs. x 12 Reps.

45 lbs. x 12 Reps.

45 lbs. x 12 Reps.

Uneven Pushups

16

16

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 (4)

Yesterday's Workout

...and I'm all caught up!

Yesterday, I did low intensity cardio in the evening hours after my workout. (2 of 3)

I've been feeling tired as of late and a little bit under the weather but may be a function of the celebratory birthday weekend.

I didn't quite feel as strong yesterday but managed to push through no matter how lethargic I was feeling.

Previous 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%

Today's Workout...

Duration: 1:09:34
Calories: 556
Average Heart Rate: 121 bpm (64% MHR)
Maximum Heart Rate: 156 bpm (83% MHR)
Fat Percentage of Calories: 29%

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

360 lbs. x 15 reps.

450 lbs. x 15 reps.

500 lbs. x 15 reps.

Barbell Lunge

135 lbs. x 8 reps.

155 lbs. x 8 reps.

155 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 (3)

This past Monday's workout...aka...the Birthday workout...

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

I went lighter with the side raises and led off lighter with the overhead dumbbell press to hit the higher end of the target rep ranges.

the remainder of the workout's numbers remains the same from previously.

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: 1:00:39
Calories: 330
Average Heart Rate: 104 bpm (55% MHR)
Maximum Heart Rate: 142 bpm (76% MHR)
Fat Percentage of Calories: 43%

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

Seated Dumbbell Press
2 Warms
65 lbs. x 10 Reps.
70 lbs. x 8 Reps._DROP_60 lbs. x 2 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 (3)

This past Sunday's workout

No cardio this day as I met my cardio requirements for the week.

Like last time, I was working out coming off a day off, however, I didn't quite feel like I had as much energy as I'd like. At any rate, I went heavier with each successive set with the close grip lat pulldown.

For the bent row, I led off heavier but remained at the weight for the remaining working sets. Finally, I went lighter with the bench row, straight arm pulldown superset.

Also, stayed at the same weight throughout for the stiff legged deadlifts.

Previous 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%

Tonight's Workout...

Duration: 1:05:43
Calories: 411
Average Heart Rate: 111 bpm (59% MHR)
Maximum Heart Rate: 142 bpm (75% MHR)
Fat Percentage of Calories: 36%

Lat Pulldown-Close Grip

3 Warms

120 lbs. x 8 reps.

140 lbs. x 8 reps.

150 lbs. x 8 reps.

Bent Over Row

2 warms

155 lbs. x 8 Reps.

155 lbs. x 8 Reps.

155 lbs. x 8 Reps.

Bench Row-SUPERSET-Straight Arm Pulldown

55 lbs. x 12 Reps./100 lbs. x 12 Reps.

55 lbs. x 10 Reps./100 lbs. x 12 Reps.

55 lbs. x 10 Reps./100 lbs. x 12 Reps.

Leg Curl

155 lbs. x 6 Reps.

160 lbs. x 6 Reps.

165 lbs. x 6 Reps.

Stiff Legged Deadlifts

155 lbs. x 12 Reps.

155 lbs. x 12 Reps.

155 lbs. x 12 Reps.

155 lbs. x 12 Reps.

Dumbbell Split Squat

60 lbs. x 10 Reps.

60 lbs. x 10 Reps.

B-2-Chest and Triceps (3)

Last Friday's Workout

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

I led off heavier with the slight incline presses and finished (for the last two working sets) at the heaviest I lifted last time as I was just barely meeting the low end of the rep range. I had to rest/pause during my last set just to get the 6th rep in.

For the incline DB press, I led off slightly lighter to get in more overall reps and it was good for 1 more than last time.

The rest of the workouts' numbers remain the same.

Previous 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%

Today's Workout...

Duration: 56:42
Calories: 289
Average Heart Rate: 104 BPM (55% MHR)
Maximum Heart Rate: 127 BPM (67% MHR)
Fat Percentage of Calories: 34%

Slight Incline Barbell Press

3 warms

185 lbs. x 8 reps

205 lbs. x 6 reps

205 lbs. x 5 reps_Rest/Pause_1 Rep.

Incline Dumbbell Press

2 Warms

75 lbs. x 9 reps.

70 lbs. x 9 reps.

Flat Dumbbell Flyes

1 Warm

45 lbs. x 12 Reps.

45 lbs. x 12 Reps.

45 lbs. x 12 Reps.

Uneven Pushups

17

15

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 (3)

Today's Workout

Yesterday, on a day off, I did low intensity cardio in the morning (3 of 3) and I did high intensity cardio later at night. (2 of 3)

Trained at a different gym today. As such, exercises such as the leg press felt differently. The sled here felt a tad heavier and with weight, felt alot more heavier than the leg press machine I was using previously.

At any rate, I led off and finished slightly lighter with the leg press and finally, went heavier on my final working set with the squats.

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.

335 lbs. x 8 reps.

Leg Press

1 warm

360 lbs. x 15 reps.

450 lbs. x 15 reps.

500 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 (2)

Today's workout...

I did low intensity cardio AFTER my workout today (2 of 3) Much later in the evening, I did high intensity cardio. (1 of 3)

Went heavier with lateral raises and finally, went even heavier with the dumbbell presses although i only hit the low end of prescribed rep range. felt stronger regardless.

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
40 lbs. x 8 reps.
40 lbs. x 8 reps.
45 lbs. x 8 reps.

Seated Dumbbell Press
2 Warms
70 lbs. x 8 Reps.
75 lbs. x 8 Reps._DROP_60 lbs. x 2 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.