Two of my favorite body parts to train-Delts and Triceps! Overall, a very good workout at one of jerseys' foremost and renowned bodybuilding gyms, Strong and Shapely! I've heard of this place-sure- and after leaving here, I asked myself, why haven't I trained here sooner. Anyway, I was also here for All Natural Options First Annual Natural Muscle Meet & Train. Terrific group of guys with a great passion for bodybuilding. It was great to be around that kind of energy as it certainly motivated myself and others DURING our respective workouts!
And lastly, I was able to meet-Mr. Team Franco Bodybuilding himself-Joe Franco! A posing clinic followed soon thereafter...AFTER I downed me some All in 1 and All Day Whey post-workout. It was a great posing class and only motivated me more and more. Great meeting you, Joe!
So, with that, I am spent. Tomorrow's going to be a COMPLETE rest day.
Today's Workout...
Duration: 1:04:58
Calories: 391
Average Heart Rate: 111 bpm (58% MHR)
Maximum Heart Rate: 155 bpm (71% MHR)
Fat Percentage of Calories: 40%
Seated Barbell Press
2 Warms
95 lbs. x 8 Reps.
115 lbs. x 8 Reps.
135 lbs. x 8 Reps.
145 lbs. x 7 Reps.
New exercise. This is, yet another exercise, that I hardly performed, if at all. I'm excited because I'm over my allergies to barbells and this is definitely an exercise that'll blast and grow my delts. 135-145 lbs. is my range I'll build from moving forward.
Seated Side Lateral Raises
1 warm
30 lbs. x 10 Reps.
25 lbs. x 10 Reps.
25 lbs. x 10 Reps._DROP_20 lbs. x 12 Reps.
Gotta love the angles and perspective you get at Strong and Shapelys dumbbell area. Mirrors in front of you AND above you-at a slant angle. Anyway, I went a little too heavy to start with the 30 lb. dumbbells. 25 lbs. is the weight I need to be at and build on from there.
255 lbs. x 8 Reps.
Front Raise
1 warm
20 lbs. x 10 Reps.
15 lbs. x 12 Reps.
15 lbs. x 12 Reps.
I discovered a new toy to try at Strong and Shapely. I noticed these dumbbells that were triangular shaped that I HAVE NEVER seen before. Curious, I decided to use these for my front raise work. (After all, when's the next time I'm going to be here?) BiStar dumbbells is what they're called and they're great. 20-25 lbs., I think, is my baseline for regular dumbbells.
Tricepe Pressdown-Straight Bar
2 Warms
60 lbs. x 10 Reps.
70 lbs. x 10 Reps.
80 lbs. x 10 Reps.
Dumbbell Extension
1 Warm
22.5 lbs. x 10 Reps.
22.5 lbs. x 10 Reps.
22.5 lbs. x 12 Reps.
I performed this unilaterally. 1 dumbbell per arm. Seated. Not sure if this was what I was supposed to do.
1 Arm-Underhand Press
1 Warm
40 lbs. x 12 Reps.
Saturday, April 9, 2011
Thursday, April 7, 2011
Interval Cardio
Today I was locked in and ON. I noticed increased endurance here in being able to push myself to the highest possible level on the stepmill. (Level 20) I wasn't sucking wind but of course, it was challenging but I didn't feel like I was reaching for energy.
Previous...
Duration: 30:55
Calories: 406
Average Heart Rate: 152 bpm (80% MHR)
Maximum Heart Rate: 175 bpm (92% MHR)
Fat Percentage of Calories: 12
Tonight...
Duration: 30:32
Calories: 410
Average Heart Rate: 154 bpm (81% MHR)
Maximum Heart Rate: 174 bpm (92% MHR)
Fat Percentage of Calories: 12%
Previous...
Duration: 30:55
Calories: 406
Average Heart Rate: 152 bpm (80% MHR)
Maximum Heart Rate: 175 bpm (92% MHR)
Fat Percentage of Calories: 12
Tonight...
Duration: 30:32
Calories: 410
Average Heart Rate: 154 bpm (81% MHR)
Maximum Heart Rate: 174 bpm (92% MHR)
Fat Percentage of Calories: 12%
Wednesday, April 6, 2011
A-3-Back and Hamstrings (1)
I'm feeling the DOMS since I started the new routine. I like the DOMS. Good workout here before a day off for intervals.
Tonight's Workout...
Duration: 1:08:16
Calories: 552
Average Heart Rate: 123 bpm (65% MHR)
Maximum Heart Rate: 155 bpm (82% MHR)
Fat Percentage of Calories: 29%
Lat Pulldown-Over
2 Warms
160 lbs. x 8 Reps.
180 lbs. x 8 Reps.
200 lbs. x 7 Reps.
I definitely noticed an increase in strength from the last time I did these. As such, I'm looking to stay and/or look to beat 200 lbs. next week.
Deadlift
2 warms
225 lbs. x 8 Reps.
245 lbs. x 8 Reps.
245 lbs. x 8 Reps.
255 lbs. x 8 Reps.
With the "big" lifts, I approach it with a bit of caution and as per your suggestion, I increase the weight in smaller increments. These were good and intense working sets and next week, I'm looking to work up to 275 lbs. and see how I feel at that weight. I'm thinking 315 also but I'll wait till after next time to gauge how I feel as there are more working sets here.
Bench Row
1 warm
50 lbs. x 10 Reps.
60 lbs. x 10 Reps.
60 lbs. x 10 Reps.
I, at first, tried to do this at the barbell incline bench but the stool behind the bench prevented me from completing a full range of motion so I went to an adjustable incline bench. I had issues in starting the movement as I may need someone to hand me the dumbbells. Alas, I worked up to 60 lb. rows and I came away feeling like I can go up to 70 lbs. but that remains to be seen.
Straight Arm Pulldown
60 lbs. x 12 Reps.
60 lbs. x 12 Reps.
50 lbs. x 12 Reps.
I was wondering..do you perform these with a wide grip? (wider than shoulder width?) or shoulder width. At any case, I worked at a weight that enabled to move the bar slowly with a slight bend in the knees. Good finisher for the back.
Lying Leg Curl
105 lbs. x 10 Reps.
105 lbs. x 10 Reps.
105 lbs. x 10 Reps.
Stiff Legged Dumbbell Deadlift
1 Warm
70 lbs. x 12 Reps.
Steady State Cardio on...
Stationary Bike
Stepmill
Duration: 30:34
Calories: 301
Average Heart Rate: 132 bpm (69% MHR)
Maximum Heart Rate: 148 bpm (78% MHR)
Fat Percentage of Calories: 22%
Tonight's Workout...
Duration: 1:08:16
Calories: 552
Average Heart Rate: 123 bpm (65% MHR)
Maximum Heart Rate: 155 bpm (82% MHR)
Fat Percentage of Calories: 29%
Lat Pulldown-Over
2 Warms
160 lbs. x 8 Reps.
180 lbs. x 8 Reps.
200 lbs. x 7 Reps.
I definitely noticed an increase in strength from the last time I did these. As such, I'm looking to stay and/or look to beat 200 lbs. next week.
Deadlift
2 warms
225 lbs. x 8 Reps.
245 lbs. x 8 Reps.
245 lbs. x 8 Reps.
255 lbs. x 8 Reps.
With the "big" lifts, I approach it with a bit of caution and as per your suggestion, I increase the weight in smaller increments. These were good and intense working sets and next week, I'm looking to work up to 275 lbs. and see how I feel at that weight. I'm thinking 315 also but I'll wait till after next time to gauge how I feel as there are more working sets here.
Bench Row
1 warm
50 lbs. x 10 Reps.
60 lbs. x 10 Reps.
60 lbs. x 10 Reps.
I, at first, tried to do this at the barbell incline bench but the stool behind the bench prevented me from completing a full range of motion so I went to an adjustable incline bench. I had issues in starting the movement as I may need someone to hand me the dumbbells. Alas, I worked up to 60 lb. rows and I came away feeling like I can go up to 70 lbs. but that remains to be seen.
Straight Arm Pulldown
60 lbs. x 12 Reps.
60 lbs. x 12 Reps.
50 lbs. x 12 Reps.
I was wondering..do you perform these with a wide grip? (wider than shoulder width?) or shoulder width. At any case, I worked at a weight that enabled to move the bar slowly with a slight bend in the knees. Good finisher for the back.
Lying Leg Curl
105 lbs. x 10 Reps.
105 lbs. x 10 Reps.
105 lbs. x 10 Reps.
Stiff Legged Dumbbell Deadlift
1 Warm
70 lbs. x 12 Reps.
Steady State Cardio on...
Stationary Bike
Stepmill
Duration: 30:34
Calories: 301
Average Heart Rate: 132 bpm (69% MHR)
Maximum Heart Rate: 148 bpm (78% MHR)
Fat Percentage of Calories: 22%
Tuesday, April 5, 2011
A-2-Chest and Biceps (1)
Great first chest workout for this cycle!
Today's Workout...
Duration: 54:18
Calories: 489
Average Heart Rate: 128 bpm (67% MHR)
Maximum Heart Rate: 147 bpm (77% MHR)
Fat Percentage of Calories: 26%
Incline DB Press
2 warms
70 lbs. x 8 reps
75 lbs. x 8 reps
75 lbs. x 8 reps
80 lbs. x 8 reps
I felt strong here and I think I've arrived at my target weights. I'll work up to 85 lbs. next week and see where I arrive for the low end of the prescribed rep range. (6)
Flat Barbell Press
2 Warms
185 lbs. x 10 reps
185 lbs. x 8 reps
I had designs on working up to 205 lbs. for my 2nd and final working set, however, 185 lbs. was challenging me enough to just barely arrive at 8-10 reps. I'll shoot for 195 lbs. next week.
Chest Dips
13
10
10
11
Good burn here. 10-15 is my baseline. I'll look to work up to 20 in due time.
Barbell Curl
2 warms
95 lbs. x 6 Reps
95 lbs. x 6 Reps
105 lbs. x 5 Reps.
Next week, I'm going to try and do 105 lbs. for all the working sets.
Rope Curl
1 warm
100 lbs. x 10 Reps.
110 lbs. x 10 Reps.
120 lbs. x 10 Reps.
120 lbs. is my number to beat next week.
Concentration Curl
1 Warm
30 lbs. x 12 Reps.
Steady State Cardio on...
Incline Walk on Treadmill
Stepmill
Duration: 30:31
Calories: 371
Average Heart Rate: 140 bpm (74% MHR)
Maximum Heart Rate: 154 bpm (81% MHR)
Fat Percentage of Calories: 18%
Today's Workout...
Duration: 54:18
Calories: 489
Average Heart Rate: 128 bpm (67% MHR)
Maximum Heart Rate: 147 bpm (77% MHR)
Fat Percentage of Calories: 26%
Incline DB Press
2 warms
70 lbs. x 8 reps
75 lbs. x 8 reps
75 lbs. x 8 reps
80 lbs. x 8 reps
I felt strong here and I think I've arrived at my target weights. I'll work up to 85 lbs. next week and see where I arrive for the low end of the prescribed rep range. (6)
Flat Barbell Press
2 Warms
185 lbs. x 10 reps
185 lbs. x 8 reps
I had designs on working up to 205 lbs. for my 2nd and final working set, however, 185 lbs. was challenging me enough to just barely arrive at 8-10 reps. I'll shoot for 195 lbs. next week.
Chest Dips
13
10
10
11
Good burn here. 10-15 is my baseline. I'll look to work up to 20 in due time.
Barbell Curl
2 warms
95 lbs. x 6 Reps
95 lbs. x 6 Reps
105 lbs. x 5 Reps.
Next week, I'm going to try and do 105 lbs. for all the working sets.
Rope Curl
1 warm
100 lbs. x 10 Reps.
110 lbs. x 10 Reps.
120 lbs. x 10 Reps.
120 lbs. is my number to beat next week.
Concentration Curl
1 Warm
30 lbs. x 12 Reps.
Steady State Cardio on...
Incline Walk on Treadmill
Stepmill
Duration: 30:31
Calories: 371
Average Heart Rate: 140 bpm (74% MHR)
Maximum Heart Rate: 154 bpm (81% MHR)
Fat Percentage of Calories: 18%
Monday, April 4, 2011
A-1-Quads & Calves (1)
Terrific first workout with the new split. I got winded here but it was exactly what i needed.
Today's Workout...
Duration: 1:15:42
Calories: 673
Average Heart Rate: 127 bpm (67% MHR)
Maximum Heart Rate: 168 bpm (88% MHR)
Fat Percentage of Calories: 24%
Leg Extension
2 warms
200 lbs. x 10 reps.
200 lbs. x 10 reps.
Squats
3 warms
225 lbs. x 8 reps.
245 lbs. x 6 reps.
245 lbs. x 6 reps.
245 lbs. x 6 reps.
This would be the first time I did a loaded back squat since my back gave out weeks ago. As per your advice, I increased the weight incrementally once without so much of a jump. While conservative with the weight, as i've mentioned before, I am going alot deeper in with the squat. Thus, making it more taxing. While I wasn't completely partial in performing this in the past. I would say that now, I'm more "ass to the grass" than parallel to the floor.
Bar Lunge
1 warm
115 lbs. x 10 reps.
115 lbs. x 10 reps.
115 lbs. x 10 reps.
Following the round of squats, these were taxing. I felt terrific afterwards though. As i should with a nice feeling of accomplishment. As charlie sheen would say...WINNING!
Sumo DB Squat
120 lbs. x 12 reps.
120 lbs. x 12 reps.
120 lbs. x 12 reps.
Calf Singles on Leg Press Machine
135 lbs. x 20 reps.
135 lbs. x 16 reps.
135 lbs. x 16 reps.
155 lbs. x 16 reps.
155 lbs. x 16 reps.
Steady State Cardio
Treadmill-Incline Walking
Duration: 30:21
Calories: 306
Average Heart Rate: 134 bpm (71% MHR)
Maximum Heart Rate: 142 bpm (75% MHR)
Fat Percentage of Calories: 23%
Today's Workout...
Duration: 1:15:42
Calories: 673
Average Heart Rate: 127 bpm (67% MHR)
Maximum Heart Rate: 168 bpm (88% MHR)
Fat Percentage of Calories: 24%
Leg Extension
2 warms
200 lbs. x 10 reps.
200 lbs. x 10 reps.
Squats
3 warms
225 lbs. x 8 reps.
245 lbs. x 6 reps.
245 lbs. x 6 reps.
245 lbs. x 6 reps.
This would be the first time I did a loaded back squat since my back gave out weeks ago. As per your advice, I increased the weight incrementally once without so much of a jump. While conservative with the weight, as i've mentioned before, I am going alot deeper in with the squat. Thus, making it more taxing. While I wasn't completely partial in performing this in the past. I would say that now, I'm more "ass to the grass" than parallel to the floor.
Bar Lunge
1 warm
115 lbs. x 10 reps.
115 lbs. x 10 reps.
115 lbs. x 10 reps.
Following the round of squats, these were taxing. I felt terrific afterwards though. As i should with a nice feeling of accomplishment. As charlie sheen would say...WINNING!
Sumo DB Squat
120 lbs. x 12 reps.
120 lbs. x 12 reps.
120 lbs. x 12 reps.
Calf Singles on Leg Press Machine
135 lbs. x 20 reps.
135 lbs. x 16 reps.
135 lbs. x 16 reps.
155 lbs. x 16 reps.
155 lbs. x 16 reps.
Steady State Cardio
Treadmill-Incline Walking
Duration: 30:21
Calories: 306
Average Heart Rate: 134 bpm (71% MHR)
Maximum Heart Rate: 142 bpm (75% MHR)
Fat Percentage of Calories: 23%
Sunday, April 3, 2011
C-3-Back and Shoulders (4)
Last workout before the new split tomorrow! Can't wait. Today I was on with razor sharp focus and intensity. Hit another PR with the overhead barbell press and killed it with the rows today. Felt great!
Previous Workout....
Duration: 57:54
Calories: 521
Average Heart Rate: 127 bpm (67% MHR)
Maximum Heart Rate: 154 bpm (81% MHR)
Fat Percentage of Calories: 26%
Tonight's Workout...
Duration: 1:10:02
Calories: 650
Average Heart Rate: 129 bpm (68% MHR)
Maximum Heart Rate: 161 bpm (85% MHR)
Fat Percentage of Calories: 25%
Pullup
6/11 reps.-assisted
5/10 reps.-assisted
4.5/9.5 reps.-assisted
5/11 reps.-assisted
Seated Cable Row
2 warms
180 lbs. x 12 reps.
180 lbs. x 10 reps.
180 lbs. x 9 reps.
Used 180 lbs. for all my working sets here.
DB Row
1 warm
110 lbs. x 10 reps.
110 lbs. x 12 reps.
Standing Barbell Press
2 warms
115 lbs. x 8 reps.
115 lbs. x 8 reps.
135 lbs. x 6 reps._DROPSET_95 x 8 reps. (PR)
Side Ups
10 lbs. x 12 reps.
15 lbs. x 12 reps.
15 lbs. x 12 reps.
Doing this with 15 lbs. wasn't much of a struggle anymore. No momentum.
Roman Chair-Leg Raises
16 reps.
15 reps.
15 reps.
Previous Workout....
Duration: 57:54
Calories: 521
Average Heart Rate: 127 bpm (67% MHR)
Maximum Heart Rate: 154 bpm (81% MHR)
Fat Percentage of Calories: 26%
Tonight's Workout...
Duration: 1:10:02
Calories: 650
Average Heart Rate: 129 bpm (68% MHR)
Maximum Heart Rate: 161 bpm (85% MHR)
Fat Percentage of Calories: 25%
Pullup
6/11 reps.-assisted
5/10 reps.-assisted
4.5/9.5 reps.-assisted
5/11 reps.-assisted
Seated Cable Row
2 warms
180 lbs. x 12 reps.
180 lbs. x 10 reps.
180 lbs. x 9 reps.
Used 180 lbs. for all my working sets here.
DB Row
1 warm
110 lbs. x 10 reps.
110 lbs. x 12 reps.
Standing Barbell Press
2 warms
115 lbs. x 8 reps.
115 lbs. x 8 reps.
135 lbs. x 6 reps._DROPSET_95 x 8 reps. (PR)
Side Ups
10 lbs. x 12 reps.
15 lbs. x 12 reps.
15 lbs. x 12 reps.
Doing this with 15 lbs. wasn't much of a struggle anymore. No momentum.
Roman Chair-Leg Raises
16 reps.
15 reps.
15 reps.
Friday, April 1, 2011
C-2-Chest and Arms (4)
(Fridays workout) Great workout today. Getting closer and closer to the new routine!
Previous workout....
Duration: 58:11
Calories: 510
Average Heart Rate: 126 bpm (66% MHR)
Maximum Heart Rate: 152 bpm (80% MHR)
Fat Percentage of Calories: 27%
Today's Workout...
Duration: 1:02:15
Calories: 583
Average Heart Rate: 129 bpm (68% MHR)
Maximum Heart Rate: 157 bpm (83% MHR)
Fat Percentage of Calories: 25%
Flat DB Press
3 warms
95 lbs. x 6 reps
95 lbs. x 6 reps
95 lbs. x 5 reps
A guy at the gym monopolizing the 100 lb. dumbbells was a jerk about letting me "work in" so I worked with the 95 lbs. DB's. It allowed me to control weight better and on the negative portion of the rep, really feel the muscle being worked, and exploding on the way up with power. Good work here.
Incline DB Bench Press
1 Warm
70 lbs. x 10 reps
70 lbs. x 8 reps
70 lbs. x 7 reps_Rest/Pause_3 reps
I used 70 lbs. for all my working sets instead of working my way up to it.
Flat DB Flye
45 lbs. x 12 reps
45 lbs. x 12 reps
50 lbs. x 10 reps_DROPSET_40 lbs. x 4 reps.
Incline DB Curl
2 warms
50 lbs. x 4 Reps_DROPSET_40 lbs. x 2 reps.
50 lbs. x 3 Reps_DROPSET_40 lbs. x 3 reps.
Close Grip Bench Press
2 warms
155 lbs. x 10 Reps.
155 lbs. x 8 Reps._Rest/Pause_ x 3 Reps._DROPSET_135 lbs. x 4 Reps.
Concentration Curl/DB Kickback Superset
40 lbs. x 10-R, 10-R/25 lbs. x 12-R, 12-L (PR-Concentration Curls)
40 lbs. x 10-R, 10-R/25 lbs. x 12-R, 12-L
40 lbs. x 10-R, 10-R/25 lbs. x 12-R, 12-L
Steady State Cardio on...
Stepmill
Duration: 30:01
Calories: 371
Average Heart Rate: 148 bpm (78% MHR)
Maximum Heart Rate: 163 bpm (86% MHR)
Fat Percentage of Calories: 13%
Previous workout....
Duration: 58:11
Calories: 510
Average Heart Rate: 126 bpm (66% MHR)
Maximum Heart Rate: 152 bpm (80% MHR)
Fat Percentage of Calories: 27%
Today's Workout...
Duration: 1:02:15
Calories: 583
Average Heart Rate: 129 bpm (68% MHR)
Maximum Heart Rate: 157 bpm (83% MHR)
Fat Percentage of Calories: 25%
Flat DB Press
3 warms
95 lbs. x 6 reps
95 lbs. x 6 reps
95 lbs. x 5 reps
A guy at the gym monopolizing the 100 lb. dumbbells was a jerk about letting me "work in" so I worked with the 95 lbs. DB's. It allowed me to control weight better and on the negative portion of the rep, really feel the muscle being worked, and exploding on the way up with power. Good work here.
Incline DB Bench Press
1 Warm
70 lbs. x 10 reps
70 lbs. x 8 reps
70 lbs. x 7 reps_Rest/Pause_3 reps
I used 70 lbs. for all my working sets instead of working my way up to it.
Flat DB Flye
45 lbs. x 12 reps
45 lbs. x 12 reps
50 lbs. x 10 reps_DROPSET_40 lbs. x 4 reps.
Incline DB Curl
2 warms
50 lbs. x 4 Reps_DROPSET_40 lbs. x 2 reps.
50 lbs. x 3 Reps_DROPSET_40 lbs. x 3 reps.
Close Grip Bench Press
2 warms
155 lbs. x 10 Reps.
155 lbs. x 8 Reps._Rest/Pause_ x 3 Reps._DROPSET_135 lbs. x 4 Reps.
Concentration Curl/DB Kickback Superset
40 lbs. x 10-R, 10-R/25 lbs. x 12-R, 12-L (PR-Concentration Curls)
40 lbs. x 10-R, 10-R/25 lbs. x 12-R, 12-L
40 lbs. x 10-R, 10-R/25 lbs. x 12-R, 12-L
Steady State Cardio on...
Stepmill
Duration: 30:01
Calories: 371
Average Heart Rate: 148 bpm (78% MHR)
Maximum Heart Rate: 163 bpm (86% MHR)
Fat Percentage of Calories: 13%
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