B-4-Delts and Triceps (2)

Had to re-post this blog. All the blogs i published from last night disappeared all of a sudden.

Previous 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%

Today's Workout...

Duration: 41:40
Calories: 313
Average Heart Rate: 116 bpm (61% MHR)
Maximum Heart Rate: 143 bpm (76% MHR)
Fat Percentage of Calories: 35%

Side Lateral Raise
2 Warms
40 lbs. x 8 Reps.
40 lbs. x 8 Reps.
35 lbs. x 8 Reps._DROP_20 lbs. x 6 Reps.

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

High Incline Dumbbell Press
1 warm
70 lbs. x 10 Reps.
70 lbs. x 10 Reps.
70 lbs. x 8 Reps._DROP_35 lbs. x 5 Reps.

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

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

Reverse Pressdown
1 Warm
40 lbs. x 12 Reps._DROP_30 lbs. x 8 Reps.

Steady State Cardio on...

Treadmill

Duration: 30:34
Calories: 346
Average Heart Rate: 138 bpm (73% MHR)
Maximum Heart Rate: 158 bpm (84% MHR)
Fat Percentage of Calories: 18%

B-3-Back & Hamstrings (2)

Overall good workout and I finally managed to do the glute ham raise as per your video instruction. To get over my fear of falling flat on my face, I just brought a flat bench to the lat pulldown machine. I discovered immediately that i would need the lat pull bar for assistance. I have never felt my hams and glutes get worked like they did when doing the glute ham raise. I most definitely felt it!

Previous 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%

Tonight's Workout...

Duration: 53:48
Calories: 332
Average Heart Rate: 117 bpm (62% MHR)
Maximum Heart Rate: 215 bpm (114% MHR) - glitch
Fat Percentage of Calories: 32%

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

T-Bar Row
2 warms
200 lbs. x 8 Reps.
215 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.
120 lbs. x 12 Reps.
120 lbs. x 12 Reps.

Glute Ham Raise
12
8
8
8

Standing Leg Curl
40 lbs. x 12 Reps.

Steady State Cardio on...

Treadmill

Duration: 30:28
Calories: 293
Average Heart Rate: 141 bpm (75% MHR)
Maximum Heart Rate: 205 bpm (108% MHR)
Fat Percentage of Calories: 17%

B-2-Chest and Biceps (2)

Great workout and got in extra single reps in some working sets. Threw in a couple of drops for more volume.

Felt good.

Tomorrow (today) and Mothers' day will be for complete rest. I think my legs especially needs it.

Previous 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%

Today's Workout...

Duration: 53:47
Calories: 405
Average Heart Rate: 115 bpm (61% MHR)
Maximum Heart Rate: 139 bpm (73% MHR)
Fat Percentage of Calories: 36%

Slight Incline Barbell Press
2 warms
155 lbs. x 10 reps
185 lbs. x 8 reps
185 lbs. x 8 reps
195 lbs. x 6 reps_DROP_135 lbs. x 6 reps_DROP_95 lbs. x 8 reps.

Incline DB Press
2 Warms
70 lbs. x 10 reps
70 lbs. x 8 reps

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

Incline Dumbbell Curl
2 warms
35 lbs. x 6 Reps
40 lbs. x 6 Reps
40 lbs. x 5 Reps_DROP_30 lbs. x 3 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
30 lbs. x 12 Reps._DROP_25 lbs. x 7 Reps.

Steady State Cardio on...

Treadmill

Duration: 30:35
Calories: 350
Average Heart Rate: 138 bpm (73% MHR)
Maximum Heart Rate: 155 bpm (82% MHR)
Fat Percentage of Calories: 18%

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%