C-3-Back and Hamstrings (1)

I gained 2-3 extra reps on my pullups from the last time. And I'm determined to keep at it (maybe a few reps between sets on other training days) until I can do 10 cleanly. I've never mastered this movement and it's essential for the back. I also felt some level of discomfort in the rear of my shoulder as well. (Same lingering discomfort from dips)

Established poundage ranges the rest of the way and am pleased to see where I'm at.

Now it's time to progressively get better.

Delts and triceps tomorrow before enjoying Memorial Day Weekend. Not going away but am visiting friends' yards.

now...to bring meals OR not bring meals. THAT is the question.

Previous Workout:

Duration: 48:30
Calories: 441
Average Heart Rate: 125 bpm (66% MHR)
Maximum Heart Rate: 150 bpm (79% MHR)
Fat Percentage of Calories: 27%

Tonight's Workout...

Duration: 55:10
Calories: 431
Average Heart Rate: 114 bpm (60% MHR)
Maximum Heart Rate: 138 bpm (73% MHR)
Fat Percentage of Calories: 36%

Pullup
8 Reps.
7 Reps.
7 Reps.
6 Reps.

I followed up with assisted pullups for 10-12 more reps.

Bent Over Barbell Row
2 warms
155 lbs. x 8 Reps.
155 lbs. x 8 Reps.
175 lbs. x 6 Reps._DROP_135 lbs. x 10 Reps.

Rope Pulldown
1 warms
60 lbs. x 10 Reps.
70 lbs. x 10 Reps.
80 lbs. x 10 Reps._DROP_60 lbs. x 10 Reps.

Stiff Legged Barbell Deadlift
185 lbs. x 8 Reps.
205 lbs. x 8 Reps.
205 lbs. x 8 Reps.

Leg Curl
2 warms
105 lbs. x 12 Reps.
105 lbs. x 12 Reps.

Single Leg-Leg Curl
1 Warm
50 lbs. x 12 Reps.

C-2-Chest and Biceps (1)

I experienced a marked difference in strength during my third working set with the flat db presses. I failed at 4 reps and did a drop set and remained at the weight I dropped to for my final working sets where I rest paused to get 8 reps.

I estimated the poundages for each exercise correctly, I feel. The poundages were challenging enough without compromising form with each successive exercise.

I like the sequence of biceps exercises and enjoyed doing heavy hammers.

Very good workout overall.

Previous Workout:

Duration: 50:07
Calories: 462
Average Heart Rate: 126 bpm (67% MHR)
Maximum Heart Rate: 147 bpm (78% MHR)
Fat Percentage of Calories: 27%

Today's Workout...

Duration: 54:53
Calories: 474
Average Heart Rate: 122 bpm (65% MHR)
Maximum Heart Rate: 142 bpm (75% MHR)
Fat Percentage of Calories: 30%

Flat dumbbell bench press
2 warms
90 lbs. x 8 reps
90 lbs. x 8 reps
90 lbs. x 4 reps_DROP_80 lbs. x 4 reps
80 lbs. x 6 reps_REST/PAUSE_2 reps.

Slight Incline DB Press
2 Warms
70 lbs. x 8 reps
65 lbs. x 8 reps_REST/Pause_2 Reps._DROP_55 lbs. x 4 reps.

Incline DB Flye
1 Warm
40 lbs. x 10 reps.
40 lbs. x 12 reps.
40 lbs. x 12 reps.

Hammer Curls
2 warms
60 lbs. x 6 Reps
60 lbs. x 6 Reps
65 lbs. x 6 Reps

Close Grip Barbell Curl
1 warm
65 lbs. x 10 Reps.
75 lbs. x 10 Reps.
75 lbs. x 10 Reps.

1 Arm Cable Curl
1 Warm
40 lbs. x 12 Reps._DROP_20 lbs. x 10 Reps.

Steady State Cardio on...

StepMill
Treadmill

Duration: 31:01
Calories: 375
Average Heart Rate: 143 bpm (76% MHR)
Maximum Heart Rate: 163 bpm (86% MHR)
Fat Percentage of Calories: 16%

Interval Cardio

Excellent interval sesh today!

Tonight...

Duration: 31:08
Calories: 422
Average Heart Rate: 152 bpm (80% MHR)
Maximum Heart Rate: 175 bpm (93% MHR)
Fat Percentage of Calories: 12%

Previous Workout...

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

C-1-Quads and Calves (1)

New cycle. Fresh and new leg workout. No residual doms. Oh and those dreaded front squats. The last time I did these, it was a good idea to wear two sweatshirts but back then, it was also 25-30 degrees outside. My gym is hot and it got even hotter when doing front squats with a hoodie on. I led off and remained at 185 lbs. as I was only able to push towards the low end of the prescribed range. Again, my ability to keep the bar firmly in place isn't perfect and is most probably hindering me from pushing more weight and getting more reps....but I'll get there.

I had to feel out weight for the walking lunges and worked up to 50 lbs. for each hand and that will be the weight to beat during this cycle. I always enjoyed walking lunges, if only for the detail it can carve out and the cardiovascular effects. One of my all-time favorite exercises.

The calf raises felt like a marathon as I progressively had to strip weight set after set, within sets with drops, and then finally, rest/pause sets just to finish. The lactic acid build up with calf work is insane!

Great workout!

Tomorrow is interval cardio day.

Previous 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%

Today's Workout...

Duration: 52:08
Calories: 449
Average Heart Rate: 122 bpm (65% MHR)
Maximum Heart Rate: 159 bpm (84% MHR)
Fat Percentage of Calories: 29%

Front Squats
3 warms
185 lbs. x 6 reps.
185 lbs. x 6 reps.
185 lbs. x 6 reps.

Leg Extension
1 warm
185 lbs. x 10 reps.
185 lbs. x 10 reps.

Leg Press
450 lbs. x 10 reps.
450 lbs. x 10 reps.
450 lbs. x 10 reps.

Walking Dumbbell Lunge
45 lbs. x 10 reps.
45 lbs. x 10 reps.
50 lbs. x 12 reps.

High-Rep Seated Calf Raises
50 lbs. x 20 reps._DROP_25 lbs. x 10 reps.
35 lbs. x 25 reps.
35 lbs. x 25 reps.
30 lbs. x 15 reps._DROP_25 lbs. x 10 reps.
25 lbs. x 20 reps._REST/PAUSE_10 reps.

Steady State Cardio on...

Stationary Bike
StepMill
Treadmill

Duration: 30:15
Calories: 277
Average Heart Rate: 125 bpm (66% MHR)
Maximum Heart Rate: 134 bpm (71% MHR)
Fat Percentage of Calories: 28%

B-4-Delts and Triceps (4)

Two days of COMPLETE rest never felt better. My legs aren't sore and I always look forward to the first workout right after a few rest days. As per usual, the energy levels were up.

While improved, the back of my shoulder/rear delt area is still bothering me some and is preventing me from pumping out dips so I followed up my dips with reps on the seated dip machine.

Again, went heavier on the high incline presses and the shrugs. The form was on and with the press, I really pushed through a sticking point with no assistance at the last rep.

B cycle ends and C cycle begins tomorrow!

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

Today's Workout...

Duration: 42:03
Calories: 245
Average Heart Rate: 107 bpm (57% MHR)
Maximum Heart Rate: 142 bpm (75% MHR)
Fat Percentage of Calories: 40%

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

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

High Incline Dumbbell Press
1 warm
70 lbs. x 10 Reps.
75 lbs. x 10 Reps.
80 lbs. x 5 Reps._RP_ x 1 Rep._DROP_65 lbs. x 4 Reps.

Dips + Seated Dip Machine
11 Reps.
10 Reps.
8 Reps.
8 Reps.

Rope Pressdown
1 Warm
50 lbs. x 12 Reps.
70 lbs. x 12 Reps.
70 lbs. x 10 Reps._DROP_50 lbs. x 8 Reps.

Reverse Pressdown
1 Warm
70 lbs. x 15 Reps.

Steady State Cardio on...

Treadmill
Stepmill

Duration: 30:02
Calories: 347
Average Heart Rate: 140 bpm (74% MHR)
Maximum Heart Rate: 162 bpm (86% MHR)
Fat Percentage of Calories: 17%

B-3-Back and Hamstrings (4)

I am almost through with the B routine and I'm looking forward to two days of complete rest. I need it and my legs especially need it. I wasn't planning on working out today but I have a pretty busy weekend ahead and I don't see where I would have been able to squeeze in a workout.

My hamstrings are toast and as I've alluded to in the past few posts, my legs have remained sore for a lot longer than usual. I played basketball last night and my legs had no lift whatsoever.

Good workout today.

Previous 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%

Tonight's Workout...

Duration: 48:30
Calories: 441
Average Heart Rate: 125 bpm (66% MHR)
Maximum Heart Rate: 150 bpm (79% MHR)
Fat Percentage of Calories: 27%

Lat Pulldown-Under
2 Warms
160 lbs. x 8 Reps.
180 lbs. x 6 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
85 lbs. x 10 Reps.
85 lbs. x 10 Reps.

Seated Close Grip Cable Row
140 lbs. x 12 Reps.
140 lbs. x 12 Reps.
160 lbs. x 10 Reps.

Glute Ham Raise
12
10
10
10

Lying Leg Curl
1 Warm
105 lbs. x 12 Reps.

Steady State Cardio on...

some extra cardio today.

Stationary Bike
Treadmill
StepMill

Duration: 48:35
Calories: 441
Average Heart Rate: 125 bpm (67% MHR)
Maximum Heart Rate: 150 bpm (72% MHR)
Fat Percentage of Calories: 27%

B-2-Chest and Biceps (4)

Yesterday's chest and biceps workout was an improvement over last weeks' workout. I didn't feel at a loss for energy and strength.

The poundages with each exercise remained the same for the most part with a few working sets where I was able to push through sticking points and get in a few more reps. The incline dumbbell curl, incline dumbbell press, and the slight incline barbell press.

Previous 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%

Today's Workout...

Duration: 50:07
Calories: 462
Average Heart Rate: 126 bpm (67% MHR)
Maximum Heart Rate: 147 bpm (78% MHR)
Fat Percentage of Calories: 27%

Slight Incline Barbell Press
2 warms
185 lbs. x 8 reps
185 lbs. x 8 reps
185 lbs. x 6 reps
185 lbs. x 5 reps_REST/Pause_2 Reps._DROP_135 lbs. x 6 reps_DROP_95 lbs. x 10 reps

Incline DB Press
2 Warms
70 lbs. x 8 reps
65 lbs. x 8 reps_REST/Pause_2 Reps._DROP_55 lbs. x 4 reps.

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

Incline Dumbbell Curl
2 warms
40 lbs. x 6 Reps
40 lbs. x 6 Reps
40 lbs. x 2 Reps_DROP_30 lbs. x 3 Reps._DROP_20 lbs. x 4 reps.

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

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

Steady State Cardio on...

StepMill
Treadmill

Duration: 30:05
Calories: 375
Average Heart Rate: 145 bpm (77% MHR)
Maximum Heart Rate: 168 bpm (89% MHR)
Fat Percentage of Calories: 14%