A-4-Delts and Triceps (4)

Last workout for the A cycle! Looking forward to the next.

Previous Workout...

Duration: 50:36
Calories: 271
Average Heart Rate: 105 bpm (55% MHR)
Maximum Heart Rate: 124 bpm (65% MHR)
Fat Percentage of Calories: 46

Today's Workout...

Duration: 50:36
Calories: 425
Average Heart Rate: 120 bpm (63% MHR)
Maximum Heart Rate: 141 bpm (74% MHR)
Fat Percentage of Calories: 33%

Seated Barbell Press
2 Warms
135 lbs. x 8 Reps.
145 lbs. x 8 Reps.
155 lbs. x 5 Reps._REST/PAUSE_x 1 Rep.
135 lbs. x 7 Reps._DROPSET_95 lbs. x 8 Reps.

Worked up to 155 lbs. for my third working set before stepping back for the final working set.

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

No Changes.

Front Raise
1 warm
15 lbs. x 12 Reps.
15 lbs. x 12 Reps.
15 lbs. x 12 Reps.

No Changes.

Tricepe Pressdown-Straight Bar on Lat Pulldown Machine
2 Warms
70 lbs. x 10 Reps.
70 lbs. x 10 Reps.
70 lbs. x 10 Reps.

Dumbbell Extension
1 Warm
25 lbs. x 10 Reps.
25 lbs. x 10 Reps.
25 lbs. x 10 Reps.

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

Steady State Cardio on...

Treadmill

Duration: 31:06
Calories: 400
Average Heart Rate: 146 bpm (73% MHR)
Maximum Heart Rate: 173 bpm (81% MHR)
Fat Percentage of Calories: 15%

A-3-Back and Hamstrings (4)

Past two workouts have been productive in that I've had more overall energy and went at it with more intensity. Almost through with this cycle before transitioning to C.

Feeling good.

Previous Workout:

Duration: 1:00:17
Calories: 533
Average Heart Rate: 123 bpm (65% MHR)
Maximum Heart Rate: 155 bpm (82% MHR)
Fat Percentage of Calories: 28%

Tonight's Workout...

Duration: 57:15
Calories: 565
Average Heart Rate: 128 bpm (67% MHR)
Maximum Heart Rate: 160 bpm (84% MHR)
Fat Percentage of Calories: 25%

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

Deadlift
2 warms
225 lbs. x 8 Reps.
245 lbs. x 8 Reps.
275 lbs. x 8 Reps.
315 lbs. x 8 Reps.

More reps for my final working set.

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

No Change.

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

No Change

Standing Leg Curl
50 lbs. x 10 Reps.
50 lbs. x 10 Reps.
50 lbs. x 10 Reps.

lying leg curl machine was broke at my gym. Sub'd this instead.

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

Steady State Cardio on...

Treadmill

Duration: 30:31
Calories: 413
Average Heart Rate: 150 bpm (79% MHR)
Maximum Heart Rate: 169 bpm (89% MHR)
Fat Percentage of Calories: 13%

A-2-Chest and Biceps (4)

Definitely felt a difference after two days of rest. great workout.

Previous 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%

Today's Workout...

Duration: 51:46
Calories: 481
Average Heart Rate: 125 bpm (66% MHR)
Maximum Heart Rate: 152 bpm (80% MHR)
Fat Percentage of Calories: 28%

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

Worked up to 90 lbs. for my final working set.

Flat Barbell Press
2 Warms
185 lbs. x 10 reps
185 lbs. x 10 reps__DROPSET_135 lbs. x 6 Reps.

I was able to complete 10 reps on both working sets here for the first time.

Chest Dips
13
12
12
12

No change.

Barbell Curl
2 warms
95 lbs. x 6 Reps
95 lbs. x 6 Reps
95 lbs. x 6 Reps.

Went lighter for my last two working sets.

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

Concentration Curl
1 Warm
35 lbs. x 12 Reps.

Steady State Cardio on...

Treadmill-mix of incline walking and jogging

Duration: 30:57
Calories: 407
Average Heart Rate: 148 bpm (78% MHR)
Maximum Heart Rate: 171 bpm (90% MHR)
Fat Percentage of Calories: 14%

A-1-Quads & Calves (4)

Finished today's workout in less time than last weeks' and expended more overall calories. I felt good.

So, having been to the gym for the last six days, I'm spending the next two days for complete rest.

...that, of course, may be subject to change.

Previous Workout:

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


Today's Workout...

Duration: 55:38
Calories: 555
Average Heart Rate: 129 bpm (68% MHR)
Maximum Heart Rate: 163 bpm (86% MHR)
Fat Percentage of Calories: 23%


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

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

I went heavier for my last working set here at 125 lbs. for 10 Reps.

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

Calf Singles on Calf Extension Machine
60 lbs. x 20 reps.
60 lbs. x 20 reps.
60 lbs. x 20 reps.
60 lbs. x 16 reps.
60 lbs. x 15 reps.

Went lighter here this time around and got a few more reps to start.

Interval Cardio

Blame it on the machines. Today I did interval cardio at my home gym and the result was a lot different. It was just a lot more intense on my home gym's stepmill at the highest possible level. (level 20)

At any rate, best interval session I've had in awhile. The graphs below illustrate the disparity between the session today at my home gym and last week's session elsewhere.

I was toast after today. Wonderful.

Tonight...

Duration: 30:07
Calories: 413
Average Heart Rate: 152 bpm (80% MHR)
Maximum Heart Rate: 197 bpm (104% MHR)
Fat Percentage of Calories: 12%

Previous...

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


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 (3)

Finished workout in even less time again. Was in a bit of a fog today and again, I didn't feel that same energy to get after it today. So i went lighter in some exercises. but no less intense.

Previous 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%

Today's Workout...

Duration: 50:36
Calories: 271
Average Heart Rate: 105 bpm (55% MHR)
Maximum Heart Rate: 124 bpm (65% MHR)
Fat Percentage of Calories: 46%

Seated Barbell Press
2 Warms
135 lbs. x 8 Reps.
135 lbs. x 8 Reps.
135 lbs. x 6 Reps.
145 lbs. x 6 Reps._DROPSET_95 lbs. x 8 Reps._2nd DROPSET_45 lbs. x 14 Reps.

I just didn't feel strong enough (as I struggled some with 135) to again, lift 155 for my last two working sets. Again noticing the dips in energy and strength. I, instead, worked up to 145 lbs.

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

went lighter here.

Front Raise
1 warm
15 lbs. x 10 Reps.
15 lbs. x 12 Reps.
15 lbs. x 12 Reps.

Went lighter here as well.

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

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

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

Steady State Cardio on...

Incline Walking on Treadmill

Duration: 30:19
Calories: 396
Average Heart Rate: 138 bpm (73% MHR)
Maximum Heart Rate: 153 bpm (81% MHR)
Fat Percentage of Calories: 19%

A-3-Back and Hamstrings (3)

Feeling less energy coming into workouts these days. and strength and endurance has dipped some i feel in spots.

Previous 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%

Tonight's Workout...

Duration: 1:00:17
Calories: 533
Average Heart Rate: 123 bpm (65% MHR)
Maximum Heart Rate: 155 bpm (82% MHR)
Fat Percentage of Calories: 28%

Lat Pulldown-Over
2 Warms
180 lbs. x 8 Reps.
200 lbs. x 7 Reps.
200 lbs. x 6 Reps._DROPSET_180 lbs. x 4 Reps._DROPSET_160 lbs. x 6 Reps.

Deadlift
2 warms
245 lbs. x 8 Reps.
265 lbs. x 8 Reps.
275 lbs. x 8 Reps.
315 lbs. x 6 Reps.

Finally back to deadlifting 300 + lbs.

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

Lowered the weight here and definitely felt the muscle more. Better range of motion and hold at the sticking point.

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

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

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

Steady State Cardio on...

Incline Walking on Treadmill
Stepmill

Duration: 31:06
Calories: 367
Average Heart Rate: 140 bpm (74% MHR)
Maximum Heart Rate: 151 bpm (79% MHR)
Fat Percentage of Calories: 18%