B-1-Quads and Calves (2)

I've felt more DOMS than usual after these quad workouts which i love. and I'm feeling soreness in a part of my quad that I never felt much of before. at least not more pronounced than right above my knee. love it!

Previous Workout:

Duration: 1:02:33
Calories: 544
Average Heart Rate: 121 bpm (64% MHR)
Maximum Heart Rate: 147 bpm (77% MHR)
Fat Percentage of Calories: 30%


Today's Workout...

Duration: 52:39
Calories: 537
Average Heart Rate: 120 bpm (63% MHR)
Maximum Heart Rate: 150 bpm (79% MHR)
Fat Percentage of Calories: 31%


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

Hack Squat
2 warms
230 lbs. x 10 reps.
230 lbs. x 10 reps.

Sissy Squat
20 reps.
20 reps.
20 reps.
20 reps.

Split Squat-Dumbbells
45 lbs. x 12 reps.
45 lbs. x 12 reps.
45 lbs. x 12 reps.

Standing Calf Raises-Dumbbells
40 lbs. x 15 reps.
40 lbs. x 20 reps.
40 lbs. x 20 reps.
40 lbs. x 20 reps.
40 lbs. x 20 reps.

Steady State Cardio on...

Stationary Bike

Duration: 31:17
Calories: 285
Average Heart Rate: 124 bpm (65% MHR)
Maximum Heart Rate: 135 bpm (71% MHR)
Fat Percentage of Calories: 30%

Interval Cardio

Great interval sesh today!

Tonight...

Duration: 30:16
Calories: 398
Average Heart Rate: 150 bpm (79% MHR)
Maximum Heart Rate: 181 bpm (95% MHR)
Fat Percentage of Calories: 12%

Previous...

Duration: 31:00
Calories: 403
Average Heart Rate: 147 bpm (77% MHR)
Maximum Heart Rate: 172 bpm (91% MHR)
Fat Percentage of Calories: 12%

B-4-Delts and Triceps (1)

and now, i'm all caught up. birthday weekend is coming up. must. be. strong. haha.

still battling allergies but still a good workout overall.

Previous 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%

Today's Workout...

Duration: 41:04
Calories: 319
Average Heart Rate: 116 bpm (61% MHR)
Maximum Heart Rate: 141 bpm (74% MHR)
Fat Percentage of Calories: 35%

Side Lateral Raise
2 Warms
35 lbs. x 8 Reps.
45 lbs. x 8 Reps.
40 lbs. x 8 Reps.

Barbell Shrug
2 warm
185 lbs. x 10 Reps.
225 lbs. x 10 Reps.
225 lbs. x 10 Reps.

High Incline Dumbbell Press
1 warm
60 lbs. x 10 Reps.
70 lbs. x 10 Reps.
75 lbs. x 9 Reps.

Dips
12 Reps.
12 Reps.
12 Reps.
12 Reps.

Rope Pressdown
1 Warm
40 lbs. x 12 Reps.
40 lbs. x 10 Reps.
40 lbs. x 10 Reps.

Reverse Pressdown
1 Warm
50 lbs. x 10 Reps._DROP_40 lbs. x 4 Reps._DROP_30 lbs. x 6 Reps.

Steady State Cardio on...

Treadmill

Duration: 30:06
Calories: 303
Average Heart Rate: 136 bpm (73% MHR)
Maximum Heart Rate: 159 bpm (81% MHR)
Fat Percentage of Calories: 20%

B-3-Back and Hamstrings (1)

I've been battling allergies and I've got this annoying head cold. So, my workouts have been a little less than stellar.

Had difficulty with the glute ham raise of which i provided notes for below.


Previous 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%

Tonight's Workout...

Duration: 46:53
Calories: 335
Average Heart Rate: 114 bpm (60% MHR)
Maximum Heart Rate: 146 bpm (77% MHR)
Fat Percentage of Calories: 35%

Lat Pulldown-Under
2 Warms
160 lbs. x 8 Reps.
180 lbs. x 8 Reps.
160 lbs. x 8 Reps.

T-Bar Row
2 warms
185 lbs. x 8 Reps.
200 lbs. x 8 Reps.
215 lbs. x 8 Reps.

Dumbbell Deadlifts
2 warms
80 lbs. x 10 Reps.
80 lbs. x 10 Reps.

Seated Close Grip Cable Row
120 lbs. x 12 Reps.
140 lbs. x 12 Reps.
140 lbs. x 12 Reps.

Glute Ham Raise
15
15
15
15

Attempting this was an epic fail. Unfortunately, the lat pulldown machines are located in an area where there's lots of foot traffic AND it was peak hours. I was scared I might fall on my face. I did watch your video and I think next time, I'll use a stick. I, instead, went on this lower back extension machine.

Standing Leg Curl
50 lbs. x 12 Reps.

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

Steady State Cardio on...

Treadmill

Duration: 30:25
Calories: 404
Average Heart Rate: 149 bpm (78% MHR)
Maximum Heart Rate: 169 bpm (89% MHR)
Fat Percentage of Calories: 13%

B-2-Chest and Biceps (1)

It's time for catchup! This was past saturdays' workout. The following day on Sunday was for complete rest.

Previous 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%

Today's Workout...

Duration: 50:07
Calories: 339
Average Heart Rate: 112 bpm (59% MHR)
Maximum Heart Rate: 133 bpm (70% MHR)
Fat Percentage of Calories: 39%

Slight Incline Barbell Press
2 warms
155 lbs. x 8 reps
185 lbs. x 8 reps
185 lbs. x 7 reps
195 lbs. x 6 reps_DROP_135 lbs. x 6 reps

Incline DB Press
2 Warms
70 lbs. x 10 reps
70 lbs. x 9 reps

Flat DB Flye
40 lbs. x 12 reps.
40 lbs. x 12 reps.
40 lbs. x 12 reps.

Incline DBl Curl
2 warms
35 lbs. x 6 Reps
40 lbs. x 6 Reps
40 lbs. x 5 Reps_DROP_30 lbs. x 2 Reps.

Cable Curl
1 warm
100 lbs. x 10 Reps.
100 lbs. x 10 Reps.
100 lbs. x 10 Reps.

1 Arm Preacher Curl
1 Warm
35 lbs. x 12 Reps.

Steady State Cardio on...

Treadmill-mix of incline walking and jogging

Duration: 31:04
Calories: 391
Average Heart Rate: 136 bpm (72% MHR)
Maximum Heart Rate: 159 bpm (84% MHR)
Fat Percentage of Calories: 19%

B-1-Quads and Calves (1)

Great workout today! Really liked the burn I got from the sissys. As with any new exercise that I've never tried before-I enjoyed and only look forward to getting better at it.

Previous 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%


Today's Workout...

Duration: 1:02:33
Calories: 544
Average Heart Rate: 121 bpm (64% MHR)
Maximum Heart Rate: 147 bpm (77% MHR)
Fat Percentage of Calories: 30%


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

Hack Squat
2 warms
140 lbs. x 10 reps.
230 lbs. x 10 reps.

I'm only counting the total amount of weight of the plates I put on the machine here.

Sissy Squat
20 reps.
20 reps.
25 lbs. x 15 reps. (i placed a 25 lb. dumbbell in my drawstring pack. Bad idea. it broke! LOL)
20 reps.

Split Squat-Dumbbells
45 lbs. x 12 reps.
45 lbs. x 12 reps.
45 lbs. x 12 reps.

Standing Calf Raises-Dumbbells
40 lbs. x 20 reps.
40 lbs. x 20 reps.
40 lbs. x 20 reps.
40 lbs. x 20 reps.
40 lbs. x 20 reps.

Steady State Cardio on...

Stationary Bike
Treadmill

Duration: 31:58
Calories: 305
Average Heart Rate: 126 bpm (66% MHR)
Maximum Heart Rate: 137 bpm (72% MHR)
Fat Percentage of Calories: 28%

Interval Cardio

Switched things up yesterday when doing interval cardio. I ran on the treadmill instead. It was a welcome change.

Tonight...

Duration: 31:00
Calories: 403
Average Heart Rate: 147 bpm (77% MHR)
Maximum Heart Rate: 172 bpm (91% MHR)
Fat Percentage of Calories: 12%

Previous...

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