B-1-Quads and Calves (4)

My legs have remained somewhat sore (doms) for longer than I have anticipated...ever even...which is a testament to the particular workout and glute ham raises on back and hams day. I feel my hamstrings moreso than anything right now.

Good workout today. Kept up with the pace as last weeks' workout and the energy/intensity.

Previous Workout:

Duration: 48:12
Calories: 482
Average Heart Rate: 121 bpm (64% MHR)
Maximum Heart Rate: 142 bpm (75% MHR)
Fat Percentage of Calories: 29%


Today's Workout...

Duration: 48:59
Calories: 471
Average Heart Rate: 128 bpm (68% MHR)
Maximum Heart Rate: 153 bpm (81% MHR)
Fat Percentage of Calories: 25%


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

Duration: 31:22
Calories: 309
Average Heart Rate: 129 bpm (68% MHR)
Maximum Heart Rate: 146 bpm (77% MHR)
Fat Percentage of Calories: 25%

Interval Cardio

Better interval sesh this week. Last week I felt like I was running on empty and couldn't push myself as hard as I did today.

Tonight...

Duration: 30:44
Calories: 410
Average Heart Rate: 151 bpm (80% MHR)
Maximum Heart Rate: 173 bpm (92% MHR)
Fat Percentage of Calories: 12%

Previous...

Duration: 30:31
Calories: 371
Average Heart Rate: 143 bpm (76% MHR)
Maximum Heart Rate: 168 bpm (89% MHR)
Fat Percentage of Calories: 16%

B-4-Delts and Triceps (3)

Very good workout today with the exception of the dips. While not painful, my rear delt has been bothering me and it's hindered my pushing off on say, a chest press with my right arm with as much force as I'd like and with the dips, it's prevented me from pumping out as much as I feel I can complete. In any case, I hope it comes to pass.

Went heavier with the shrugs and the high incline presses.

and my hams are still feeling the glute ham raises from sunday. love it!

Previous 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%

Today's Workout...

Duration: 41:22
Calories: 266
Average Heart Rate: 111 bpm (59% MHR)
Maximum Heart Rate: 144 bpm (76% MHR)
Fat Percentage of Calories: 38%

Side Lateral Raise
2 Warms
40 lbs. x 8 Reps.
40 lbs. x 8 Reps.
40 lbs. x 8 Reps._DROP_30 lbs. x 8 Reps.

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

High Incline Dumbbell Press
1 warm
70 lbs. x 10 Reps.
70 lbs. x 10 Reps.
75 lbs. x 8 Reps._DROP_65 lbs. x 2 Reps.

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

Rope Pressdown
1 Warm
40 lbs. x 12 Reps.
40 lbs. x 10 Reps.
40 lbs. x 10 Reps._DROP_30 lbs. x 5 Reps._DROP_20 lbs. x 3 Reps.

Reverse Pressdown
1 Warm
40 lbs. x 12 Reps._DROP_30 lbs. x 10 Reps.

Steady State Cardio on...

Treadmill

Duration: 30:39
Calories: 362
Average Heart Rate: 142 bpm (75% MHR)
Maximum Heart Rate: 162 bpm (86% MHR)
Fat Percentage of Calories: 18%

B-3-Back and Hamstrings (3)

Excellent workout yesterday. It was a quiet Sunday afternoon at my gym so I was able to complete the workout in 45 minutes flat including time spent stripping bars, putting back weights, and moving benches. (As I should...) I always enjoy getting through a workout without distractions and without having to wait to use machines, benches, and racks just to name a few and I was glad to do just that yesterday.

I am getting better at performing the glute ham raise and the next progression-eventually-is to do it without assistance but boy do I feel it.

Previous 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%

Tonight's Workout...

Duration: 45:00
Calories: 437
Average Heart Rate: 129 bpm (68% MHR)
Maximum Heart Rate: 152 bpm (80% MHR)
Fat Percentage of Calories: 23%

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.
85 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
13
12
10
9

Standing Leg Curl
1 Warm
40 lbs. x 12 Reps.

Steady State Cardio on...

Treadmill

Duration: 33:28
Calories: 324
Average Heart Rate: 126 bpm (67% MHR)
Maximum Heart Rate: 145 bpm (77% MHR)
Fat Percentage of Calories: 26%

B-2-Chest and Biceps (3)

(Friday's workout) I felt a dip in strength from the beginning onward and made adjustments accordingly. I'm guessing it's because I didn't consume as much carbs as I normally would leading up to a workout.

I led off with a heavier weight to start slight incline barbell presses and by my second set, I knew my strength wasn't quite there. So, I threw in some rest/pause and drop sets and went lighter in weight for the rest of the exercises in this workout.

Previous 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%

Today's Workout...

Duration: 55:21
Calories: 482
Average Heart Rate: 123 bpm (65% MHR)
Maximum Heart Rate: 145 bpm (77% MHR)
Fat Percentage of Calories: 30%

Slight Incline Barbell Press
2 warms
185 lbs. x 8 reps
185 lbs. x 8 reps
185 lbs. x 5 reps_REST/Pause_2 Reps.
185 lbs. x 4 reps_REST/Pause_2 Reps._DROP_135 lbs. x 5 reps.

Incline DB Press
2 Warms
65 lbs. x 10 reps
65 lbs. x 8 reps_REST/Pause_3 Reps._DROP_45 lbs. x 5 reps.

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

Incline Dumbbell Curl
2 warms
35 lbs. x 6 Reps
40 lbs. x 6 Reps
35 lbs. x 6 Reps_DROP_25 lbs. x 6 Reps.

Cable Curl
1 warm
90 lbs. x 10 Reps.
80 lbs. x 10 Reps.
80 lbs. x 10 Reps._DROP_60 lbs. x 6 Reps.

1 Arm Preacher Curl
1 Warm
30 lbs. x 12 Reps._DROP_15 lbs. x 10 Reps.

Steady State Cardio on...

Treadmill

Duration: 30:44
Calories: 360
Average Heart Rate: 141 bpm (75% MHR)
Maximum Heart Rate: 164 bpm (87% MHR)
Fat Percentage of Calories: 16%

B-1-Quads and Calves (3)

I came away from this workout not feeling as winded during and after training. I had more overall energy and had very good focus. (of course, this all comes on a day where I consumed some All-Out pre-workout also)

I finished this workout in less time and was no less intense.

Previous 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%


Today's Workout...

Duration: 48:12
Calories: 482
Average Heart Rate: 121 bpm (64% MHR)
Maximum Heart Rate: 142 bpm (75% MHR)
Fat Percentage of Calories: 29%


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.
280 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 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
PreCor
StepMill

Duration: 30:31
Calories: 278
Average Heart Rate: 125 bpm (66% MHR)
Maximum Heart Rate: 136 bpm (72% MHR)
Fat Percentage of Calories: 28%

Interval Cardio

Another missing blog I had to republish.

Tonight...

Duration: 30:31
Calories: 371
Average Heart Rate: 143 bpm (76% MHR)
Maximum Heart Rate: 168 bpm (89% MHR)
Fat Percentage of Calories: 16%

Previous...

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