A-2-Chest and Biceps (3)

Felt strong today. Having a higher carb meal pre-workout helped out as well.

Previous Workout:

Duration: 51:43
Calories: 423
Average Heart Rate: 123 bpm (65% MHR)
Maximum Heart Rate: 149 bpm (78% MHR)
Fat Percentage of Calories: 29%

Today's Workout...

Duration: 53:31
Calories: 386
Average Heart Rate: 114 bpm (60% MHR)
Maximum Heart Rate: 139 bpm (73% MHR)
Fat Percentage of Calories: 37%

Incline DB Press
2 warms
80 lbs. x 8 reps
80 lbs. x 8 reps
80 lbs. x 8 reps
85 lbs. x 7 reps

I got in an extra rep on the last working set and led off with heavier weight to begin.

Flat Barbell Press
2 Warms
185 lbs. x 9 reps
185 lbs. x 7 reps_REST/PAUSE_x 3 Reps._DROPSET_155 lbs. x 5 Reps.

Same as last week here except i got an extra rep on the 1st working set and went heavier on my drop and final set here.

Chest Dips
13
12
12
12

6 more overall dips.

Barbell Curl
2 warms
95 lbs. x 6 Reps
105 lbs. x 5 Reps
105 lbs. x 6 Reps._DROPSET_95 lbs. x 4 Reps._DROPSET_65 lbs. x 10 Reps.

I added an extra dropset here.

Rope Curl
1 warm
120 lbs. x 10 Reps.
120 lbs. x 10 Reps.
120 lbs. x 10 Reps.

went for 120 lbs. for all working sets here.

Concentration Curl
1 Warm
30 lbs. x 12 Reps.

Steady State Cardio on...

Stepmill

Duration: 31:48
Calories: 386
Average Heart Rate: 142 bpm (75% MHR)
Maximum Heart Rate: 152 bpm (80% MHR)
Fat Percentage of Calories: 16%

A-1-Quads & Calves (3)

I had more energy today. As such, I was able to complete my workout in less than an hour as opposed to an hour and 10 minutes like the past few Quad and Calves workouts.

Previous Workout:

Duration: 1:11:29
Calories: 588
Average Heart Rate: 124 bpm (65% MHR)
Maximum Heart Rate: 164 bpm (87% MHR)
Fat Percentage of Calories: 26%


Today's Workout...

Duration: 56:00
Calories: 490
Average Heart Rate: 122 bpm (64% MHR)
Maximum Heart Rate: 156 bpm (82% MHR)
Fat Percentage of Calories: 28%


Leg Extension
2 warms
200 lbs. x 10 reps.
215 lbs. x 10 reps.

Squats
3 warms
245 lbs. x 8 reps.
265 lbs. x 8 reps.
275 lbs. x 8 reps.
315 lbs. x 6 reps.

Finally worked back up to 315 lbs. and I felt alright. I also felt stronger and squatted with more of a purpose.

Bar Lunge
1 warm
115 lbs. x 10 reps.
115 lbs. x 10 reps.
115 lbs. x 10 reps.

I feel I can go heavier for the next and final wave here. Strength and endurance has improved here. Endurance, I feel, is important for lunges.

Sumo DB Squat
120 lbs. x 12 reps.
120 lbs. x 12 reps.
120 lbs. x 12 reps.

Calf Singles on Calf Extension Machine
85 lbs. x 15 reps.
70 lbs. x 18 reps.
70 lbs. x 16 reps.
70 lbs. x 16 reps.
70 lbs. x 15 reps.

Interval Cardio

Today I checked my resting heart rate for the first time since early February. My resting heart rate, at the time, was 75 bpm which I read was "below average". This morning I checked and it was at 66 which is "above average".

Now, after today's interval session, the data, from what I gathered says alot about how much my cardiovascular fitness has improved. I followed the same protocol-alternating between levels 6/7 with the highest level possible on the stepmill (level 20) and yet, unlike many (if not ALL) previous sessions...I stayed in zone 3. Now, it's almost evenly split between zones 2 and 3.

and lastly, it was harder to get to 90% of my MHR and for the first time, I failed to reach such levels performing interval cardio.

Tomorrow will be a COMPLETE rest day.

Previous...

Duration: 30:32
Calories: 410
Average Heart Rate: 154 bpm (81% MHR)
Maximum Heart Rate: 174 bpm (92% MHR)
Fat Percentage of Calories: 12%

Tonight...

Duration: 30:15
Calories: 367
Average Heart Rate: 142 bpm (75% MHR)
Maximum Heart Rate: 167 bpm (88% MHR)
Fat Percentage of Calories: 16%

A-4-Delts and Triceps (2)

Finished workout in less time and hit a PR on the seated presses. Feeling great!

Previous 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%

Today's Workout...

Duration: 54:08
Calories: 399
Average Heart Rate: 118 bpm (62% MHR)
Maximum Heart Rate: 139 bpm (73% MHR)
Fat Percentage of Calories: 34%

Seated Barbell Press
2 Warms
135 lbs. x 8 Reps.
135 lbs. x 8 Reps.
155 lbs. x 6 Reps. (PR)
155 lbs. x 6 Reps._DROPSET_135 lbs. x 4 Reps._2nd DROPSET_95 lbs. x 8 Reps.

Last week, I said 135-145 is my range and this week, I led off with 135 and went past 145 and proceeded with 155 lbs. for the lower end of the prescribed rep range. It felt good. Added a few drops for some more volume.

Seated Side Lateral Raises
1 warm
25 lbs. x 10 Reps.
25 lbs. x 10 Reps.
25 lbs. x 10 Reps.

Stayed at 25 lbs. and will do so until I can complete more than 10 complete Reps.

Front Raise
1 warm
20 lbs. x 10 Reps.
20 lbs. x 10 Reps.
20 lbs. x 10 Reps.

Back to regular old dumbbells this week. Really feeling the burn at this point.

Tricepe Pressdown-Straight Bar
2 Warms
100 lbs. x 10 Reps.
120 lbs. x 10 Reps.
140 lbs. x 10 Reps.

Dumbbell Extension
1 Warm
20 lbs. x 12 Reps.
25 lbs. x 12 Reps.
30 lbs. x 12 Reps.

1 Arm-Underhand Press
1 Warm
40 lbs. x 12 Reps.

Steady State Cardio on...

Stepmill

Duration: 30:27
Calories: 337
Average Heart Rate: 141 bpm (75% MHR)
Maximum Heart Rate: 156 bpm (82% MHR)
Fat Percentage of Calories: 17%

A-3-Back and Hamstrings (2)

I'm noticing a little detail in my upper body but got a ways to go in the abdominal area. Today was an excellent workout.

Notes...after the jump.

Previous 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%

Tonight's Workout...

Duration: 1:00:30
Calories: 516
Average Heart Rate: 129 bpm (68% MHR)
Maximum Heart Rate: 155 bpm (82% MHR)
Fat Percentage of Calories: 24%

Lat Pulldown-Over
2 Warms
180 lbs. x 8 Reps.
200 lbs. x 7 Reps.
200 lbs. x 7 Reps.

I didn't beat 200 lbs. as I remained here this week. I'm definitely shooting for one more plate next week.

Deadlift
2 warms
245 lbs. x 8 Reps.
265 lbs. x 8 Reps.
265 lbs. x 8 Reps.
285 lbs. x 6 Reps.

It was simpler for me to stack the 10 lb. plates. As such, I went beyond my initial target of 275 lbs. and worked up to 285 lbs.

Bench Row
1 warm
60 lbs. x 10 Reps.
60 lbs. x 10 Reps.
60 lbs. x 10 Reps.

Starting this exercise always seems to slow me down mid-workout. Not slow to a crawl but just takes a little more time to look for and/or wait for an available bench. I'm getting my method down as far as mounting and handling the weight to start. 60 lbs. is my target weight....for now.

Straight Arm Pulldown
50 lbs. x 12 Reps.
50 lbs. x 12 Reps.
60 lbs. x 12 Reps.

Went lighter here at 50 lbs. Provides for more of a controlled and fluid motion.

Lying Leg Curl
100 lbs. x 10 Reps.
100 lbs. x 10 Reps.
100 lbs. x 10 Reps.

Went lighter here and brought my legs closer together on the machine just to mix things up.

Stiff Legged Dumbbell Deadlift
1 Warm
75 lbs. x 12 Reps.

Increased weight here.

Steady State Cardio on...

Stepmill

Duration: 30:12
Calories: 342
Average Heart Rate: 142 bpm (75% MHR)
Maximum Heart Rate: 156 bpm (82% MHR)
Fat Percentage of Calories: 16%

A-2-Chest and Biceps (2)

Excellent workout! Notes below.

Previous 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%

Today's Workout...

Duration: 51:43
Calories: 423
Average Heart Rate: 123 bpm (65% MHR)
Maximum Heart Rate: 149 bpm (78% MHR)
Fat Percentage of Calories: 29%

Incline DB Press
2 warms
75 lbs. x 8 reps
80 lbs. x 8 reps
80 lbs. x 8 reps
85 lbs. x 6 reps

As per last week's target, I worked up to 85 lbs. and needed a little something to extra to complete 6 reps. for the last working set. I'll stay at this range with the goal of getting 90 lbs.

Flat Barbell Press
2 Warms
185 lbs. x 8 reps
185 lbs. x 7 reps_REST/PAUSE_x 3 Reps._DROPSET_135 lbs. x 8 Reps.

So much for working to 195 lbs. 185 lbs. for 8 reps. was all I can muster this time around. For added intensity and overall volume, I did a rest/pause set and a drop set as well.

Chest Dips
13
10
10
10

No changes here. Still aiming at 15-20 per set.

Barbell Curl
2 warms
95 lbs. x 6 Reps
105 lbs. x 6 Reps
105 lbs. x 5 Reps._DROPSET_95 lbs. x 4 Reps.

My plan was to go with 105 lbs. for all the working sets. I, instead, lifted 105 lbs. for all but 1 working set.

Rope Curl
1 warm
120 lbs. x 10 Reps.
110 lbs. x 10 Reps.
110 lbs. x 10 Reps.

Concentration Curl
1 Warm
30 lbs. x 12 Reps.

Steady State Cardio on...

Stepmill

Duration: 30:45
Calories: 368
Average Heart Rate: 146 bpm (77% MHR)
Maximum Heart Rate: 163 bpm (86% MHR)
Fat Percentage of Calories: 14%

A-1-Quads & Calves (2)

The second wave begins! Feeling good!

Previous 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%


Today's Workout...

Duration: 1:11:29
Calories: 588
Average Heart Rate: 124 bpm (65% MHR)
Maximum Heart Rate: 164 bpm (87% MHR)
Fat Percentage of Calories: 26%


Leg Extension
2 warms
200 lbs. x 10 reps.
215 lbs. x 10 reps. (PR)

Squats
3 warms
245 lbs. x 8 reps.
245 lbs. x 8 reps.
265 lbs. x 8 reps.
280 lbs. x 8 reps.

More Weight, more reps. Started off with weights that were mid-working set last week. Slowly but surely working back up to 315 lbs. The back is cooperating but I still have that lingering paranoia preventing me from going just a tad bit heavier.

Bar Lunge
1 warm
115 lbs. x 10 reps.
115 lbs. x 10 reps.
115 lbs. x 10 reps.

Weights remained the same here. Challenging-yes but targeting an increase in weight here next time around.

Sumo DB Squat
120 lbs. x 12 reps.
120 lbs. x 12 reps.
120 lbs. x 12 reps.

I need to go to a gym with heavier dumbbells (for this exercise anyway) is all I have to say.

Calf Singles on Leg Press Machine
155 lbs. x 20 reps.
155 lbs. x 16 reps.
155 lbs. x 16 reps.
155 lbs. x 16 reps.
155 lbs. x 16 reps.