I handled front squats better this morning and managed to get one extra rep on my last working set beating last weeks' count by a rep. Looking to push more weight next week.
I increased weight on the leg extensions for the last working set, went heavier with each working set of the leg press, and progressively went heavier with each successive working set of walking lunges. I was breathing rather heavily by the time I was finished.
Finally, the weight remained the same with the high-rep calf raises and the intensity of it all is no less "painful".
Previous Workout:
Duration: 49:37
Calories: 442
Average Heart Rate: 124 bpm (66% MHR)
Maximum Heart Rate: 160 bpm (85% MHR)
Fat Percentage of Calories: 27%
Today's Workout...
Duration: 54:26
Calories: 513
Average Heart Rate: 127 bpm (67% MHR)
Maximum Heart Rate: 167 bpm (88% MHR)
Fat Percentage of Calories: 25%
Front Squats
3 warms
155 lbs. x 8 reps.
155 lbs. x 8 reps.
185 lbs. x 7 reps.
Leg Extension
1 warm
185 lbs. x 10 reps.
200 lbs. x 11 reps.
Leg Press
540 lbs. x 10 reps.
5400 lbs. x 10 reps.
540 lbs. x 10 reps.
Walking Dumbbell Lunge
45 lbs. x 12 reps.
50 lbs. x 12 reps.
55 lbs. x 12 reps.
High-Rep Seated Calf Raises
35 lbs. x 25 reps.
35 lbs. x 25 reps.
35 lbs. x 25 reps.
35 lbs. x 25 reps.
35 lbs. x 25 reps._DROP_25 lbs. x 10 Reps.
Steady State Cardio on...
30 minutes
Stationary Bike
Sunday, June 5, 2011
Friday, June 3, 2011
C-4-Delts and Triceps (2)
Yesterday, I led off 5 lbs. lighter with the presses to complete the higher end of prescribed rep ranges for the first few working sets. I worked up to 70 lbs. where I failed one rep shy of the low end of the rep range at 5 reps and I couldn't even rest/pause 1 rep as all I was able to do was kick up the dumbbells. LOL. No press. So, I dropped.
Worked up to 100 lbs. with the upright rows where at the last working set, I did two forced reps. Till it gets easier, 100 lbs. is the weight to beat with the uprights.
Lastly, I went heavier when working up to the last set with the bar extensions and the kickbacks.
Great workout.
Today's complete rest.
Duration: 58:06
Calories: 499
Average Heart Rate: 122 bpm (65% MHR)
Maximum Heart Rate: 148 bpm (78% MHR)
Fat Percentage of Calories: 30%
Today's Workout...
Duration: 58:50
Calories: 498
Average Heart Rate: 122 bpm (65% MHR)
Maximum Heart Rate: 153 bpm (81% MHR)
Fat Percentage of Calories: 30%
Dumbbell Press
2 Warms
60 lbs. x 8 Reps.
60 lbs. x 8 Reps.
65 lbs. x 7 Reps.
70 lbs. x 5 Reps._DROP_60 lbs. x 4 Reps.
Upright Row
2 warm
80 lbs. x 10 Reps.
90 lbs. x 10 Reps.
100 lbs. x 10 Reps. (last two reps were forced)
Rear Delt Flye
1 warm
35 lbs. x 12 Reps.
35 lbs. x 12 Reps.
35 lbs. x 12 Reps.
Bar Extension
2 Warms
70 lbs. x 10 Reps.
70 lbs. x 10 Reps.
80 lbs. x 8 Reps.
Dumbbell Kickback
1 Warm
25 lbs. x 12 Reps.
30 lbs. x 12 Reps.
35 lbs. x 12 Reps.
1 Arm Rope Pressdown
1 Warm
40 lbs. x 12 Reps.
Steady State Cardio on...
Stepmill for 30 minutes.
Worked up to 100 lbs. with the upright rows where at the last working set, I did two forced reps. Till it gets easier, 100 lbs. is the weight to beat with the uprights.
Lastly, I went heavier when working up to the last set with the bar extensions and the kickbacks.
Great workout.
Today's complete rest.
Duration: 58:06
Calories: 499
Average Heart Rate: 122 bpm (65% MHR)
Maximum Heart Rate: 148 bpm (78% MHR)
Fat Percentage of Calories: 30%
Today's Workout...
Duration: 58:50
Calories: 498
Average Heart Rate: 122 bpm (65% MHR)
Maximum Heart Rate: 153 bpm (81% MHR)
Fat Percentage of Calories: 30%
Dumbbell Press
2 Warms
60 lbs. x 8 Reps.
60 lbs. x 8 Reps.
65 lbs. x 7 Reps.
70 lbs. x 5 Reps._DROP_60 lbs. x 4 Reps.
Upright Row
2 warm
80 lbs. x 10 Reps.
90 lbs. x 10 Reps.
100 lbs. x 10 Reps. (last two reps were forced)
Rear Delt Flye
1 warm
35 lbs. x 12 Reps.
35 lbs. x 12 Reps.
35 lbs. x 12 Reps.
Bar Extension
2 Warms
70 lbs. x 10 Reps.
70 lbs. x 10 Reps.
80 lbs. x 8 Reps.
Dumbbell Kickback
1 Warm
25 lbs. x 12 Reps.
30 lbs. x 12 Reps.
35 lbs. x 12 Reps.
1 Arm Rope Pressdown
1 Warm
40 lbs. x 12 Reps.
Steady State Cardio on...
Stepmill for 30 minutes.
Thursday, June 2, 2011
C-3-Back and Hamstrings (2)
I'm still hitting the same amount of reps with the pulls and determined to get in more. My goal is to get 10 and then 15 cleanly...eventually.
I went heavier on the last working set of bent over rows and the rope pulldowns with smaller drops with less reps.
Stiff deads remained the same. Working to get up to 225 lbs.
and lastly, went heavier with the leg curls.
Definitely needed the extra carbs today! Loved eating my carbs.
Previous 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%
Tonight's Workout...
Duration: 51:50
Calories: 463
Average Heart Rate: 124 bpm (66% MHR)
Maximum Heart Rate: 148 bpm (78% MHR)
Fat Percentage of Calories: 28%
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.
185 lbs. x 7 Reps._DROP_135 lbs. x 6 Reps._DROP_115 lbs. x 9 Reps.
Rope Pulldown
1 warms
60 lbs. x 10 Reps.
70 lbs. x 10 Reps.
90 lbs. x 10 Reps._DROP_80 lbs. x 3 Reps._DROP_70 lbs. x 3 Reps._DROP_60 lbs. x 4 Reps.
Stiff Legged Barbell Deadlift
185 lbs. x 8 Reps.
185 lbs. x 8 Reps.
205 lbs. x 8 Reps.
Leg Curl
2 warms
105 lbs. x 12 Reps.
110 lbs. x 12 Reps.
Single Leg-Leg Curl
1 Warm
50 lbs. x 12 Reps.
Steady State Cardio
30 minutes on the stepmill.
I went heavier on the last working set of bent over rows and the rope pulldowns with smaller drops with less reps.
Stiff deads remained the same. Working to get up to 225 lbs.
and lastly, went heavier with the leg curls.
Definitely needed the extra carbs today! Loved eating my carbs.
Previous 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%
Tonight's Workout...
Duration: 51:50
Calories: 463
Average Heart Rate: 124 bpm (66% MHR)
Maximum Heart Rate: 148 bpm (78% MHR)
Fat Percentage of Calories: 28%
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.
185 lbs. x 7 Reps._DROP_135 lbs. x 6 Reps._DROP_115 lbs. x 9 Reps.
Rope Pulldown
1 warms
60 lbs. x 10 Reps.
70 lbs. x 10 Reps.
90 lbs. x 10 Reps._DROP_80 lbs. x 3 Reps._DROP_70 lbs. x 3 Reps._DROP_60 lbs. x 4 Reps.
Stiff Legged Barbell Deadlift
185 lbs. x 8 Reps.
185 lbs. x 8 Reps.
205 lbs. x 8 Reps.
Leg Curl
2 warms
105 lbs. x 12 Reps.
110 lbs. x 12 Reps.
Single Leg-Leg Curl
1 Warm
50 lbs. x 12 Reps.
Steady State Cardio
30 minutes on the stepmill.
Wednesday, June 1, 2011
Interval Cardio
I'm feeling my cardiovascular health is improving as I'm needing to increase the speed on the treadmill now to reach a certain threshold. Great session.
Followed up with a little foam rolling. Painful!
Tonight...
Duration: 30:32
Calories: 403
Average Heart Rate: 151 bpm (80% MHR)
Maximum Heart Rate: 175 bpm (93% MHR)
Fat Percentage of Calories: 12%
Previous Workout...
Duration: 31:08
Calories: 422
Average Heart Rate: 152 bpm (80% MHR)
Maximum Heart Rate: 175 bpm (93% MHR)
Fat Percentage of Calories: 12%
Followed up with a little foam rolling. Painful!
Tonight...
Duration: 30:32
Calories: 403
Average Heart Rate: 151 bpm (80% MHR)
Maximum Heart Rate: 175 bpm (93% MHR)
Fat Percentage of Calories: 12%
Previous Workout...
Duration: 31:08
Calories: 422
Average Heart Rate: 152 bpm (80% MHR)
Maximum Heart Rate: 175 bpm (93% MHR)
Fat Percentage of Calories: 12%
Tuesday, May 31, 2011
C-2-Chest and Biceps (2)
Started off lighter with the flat dumbbell presses today and worked up to 85 lbs. and remained there. I hit my prescribed rep targets with each working set up until the last where I dropped twice. Last week, I failed to hit my rep range at the third working set. Targeting 90 lbs. for 6-8 reps.
Led off with a heavier weight on the slight incline presses as well and failed one rep short of my target during the last working set. 70 lbs. is the number to beat.
Also went heavier with the incline flyes and 50 lbs. is the weight that ended the exercise with. Shooting for 55 lbs. for next time for the rep targets.
Lastly, went up in weight on the hammers and close grip curls and finished off nicely with single arm cable curls!
Great workout! Love the volume.
Previous 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%
Today's Workout...
Duration: 58:39
Calories: 488
Average Heart Rate: 121 bpm (64% MHR)
Maximum Heart Rate: 148 bpm (78% MHR)
Fat Percentage of Calories: 30%
Flat dumbbell bench press
2 warms
80 lbs. x 8 reps
85 lbs. x 8 reps
85 lbs. x 6 reps
85 lbs. x 5 reps_DROP_75 lbs. x 3 reps._DROP_60 lbs. x 4 reps
Slight Incline DB Press
2 Warms
70 lbs. x 9 reps
70 lbs. x 7 reps_DROP_65 lbs. x 3 Reps._DROP_60 lbs. x 4 reps.
Incline DB Flye
1 Warm
45 lbs. x 12 reps.
45 lbs. x 12 reps.
50 lbs. x 10 reps._DROP_40 lbs. x 6 reps.
Hammer Curls
2 warms
65 lbs. x 6 Reps
65 lbs. x 6 Reps
70 lbs. x 5 Reps
Close Grip Barbell Curl
1 warm
75 lbs. x 10 Reps.
75 lbs. x 10 Reps.
85 lbs. x 10 Reps._DROP_65 lbs. x 6 Reps.
1 Arm Cable Curl
1 Warm
40 lbs. x 12 Reps._DROP_20 lbs. x 12 Reps.
Steady State Cardio on...
StepMill
30 minutes
Led off with a heavier weight on the slight incline presses as well and failed one rep short of my target during the last working set. 70 lbs. is the number to beat.
Also went heavier with the incline flyes and 50 lbs. is the weight that ended the exercise with. Shooting for 55 lbs. for next time for the rep targets.
Lastly, went up in weight on the hammers and close grip curls and finished off nicely with single arm cable curls!
Great workout! Love the volume.
Previous 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%
Today's Workout...
Duration: 58:39
Calories: 488
Average Heart Rate: 121 bpm (64% MHR)
Maximum Heart Rate: 148 bpm (78% MHR)
Fat Percentage of Calories: 30%
Flat dumbbell bench press
2 warms
80 lbs. x 8 reps
85 lbs. x 8 reps
85 lbs. x 6 reps
85 lbs. x 5 reps_DROP_75 lbs. x 3 reps._DROP_60 lbs. x 4 reps
Slight Incline DB Press
2 Warms
70 lbs. x 9 reps
70 lbs. x 7 reps_DROP_65 lbs. x 3 Reps._DROP_60 lbs. x 4 reps.
Incline DB Flye
1 Warm
45 lbs. x 12 reps.
45 lbs. x 12 reps.
50 lbs. x 10 reps._DROP_40 lbs. x 6 reps.
Hammer Curls
2 warms
65 lbs. x 6 Reps
65 lbs. x 6 Reps
70 lbs. x 5 Reps
Close Grip Barbell Curl
1 warm
75 lbs. x 10 Reps.
75 lbs. x 10 Reps.
85 lbs. x 10 Reps._DROP_65 lbs. x 6 Reps.
1 Arm Cable Curl
1 Warm
40 lbs. x 12 Reps._DROP_20 lbs. x 12 Reps.
Steady State Cardio on...
StepMill
30 minutes
Monday, May 30, 2011
C-1-Quads and Calves (2)
Happy memorial day!
I woke up this morning to thunder and pouring rain. By the time, I had left the gym, the sun was out in full blast. Let's hope it holds up. Now, onto the workout...
I led off with a lighter weight on the front squats for more reps and worked up to 185 lbs. for my last working set. I increased weight in the leg press and handled more weight with the walking lunges for 2 of the 3 working sets. I love walking lunges but of course, I think I mentioned that already. The cardiovascular benefits to it is a PLUS!
and lastly, a lactic acid overload with high-rep calf raises. Led off with lighter weight than last week and remained at that weight to intensely get to the low end of prescribed rep range where at rep 15 was when I would begin to feel that immense burn!
Great workout as usual to start off the week!
Previous 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%
Today's Workout...
Duration: 49:37
Calories: 442
Average Heart Rate: 124 bpm (66% MHR)
Maximum Heart Rate: 160 bpm (85% MHR)
Fat Percentage of Calories: 27%
Front Squats
3 warms
155 lbs. x 8 reps.
155 lbs. x 8 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.
540 lbs. x 10 reps.
Walking Dumbbell Lunge
45 lbs. x 12 reps.
50 lbs. x 12 reps.
50 lbs. x 12 reps.
High-Rep Seated Calf Raises
35 lbs. x 25 reps.
35 lbs. x 25 reps.
35 lbs. x 25 reps.
35 lbs. x 25 reps.
35 lbs. x 26 reps.
Steady State Cardio on...
30 minutes
Stationary Bike
StepMill
Treadmill
I woke up this morning to thunder and pouring rain. By the time, I had left the gym, the sun was out in full blast. Let's hope it holds up. Now, onto the workout...
I led off with a lighter weight on the front squats for more reps and worked up to 185 lbs. for my last working set. I increased weight in the leg press and handled more weight with the walking lunges for 2 of the 3 working sets. I love walking lunges but of course, I think I mentioned that already. The cardiovascular benefits to it is a PLUS!
and lastly, a lactic acid overload with high-rep calf raises. Led off with lighter weight than last week and remained at that weight to intensely get to the low end of prescribed rep range where at rep 15 was when I would begin to feel that immense burn!
Great workout as usual to start off the week!
Previous 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%
Today's Workout...
Duration: 49:37
Calories: 442
Average Heart Rate: 124 bpm (66% MHR)
Maximum Heart Rate: 160 bpm (85% MHR)
Fat Percentage of Calories: 27%
Front Squats
3 warms
155 lbs. x 8 reps.
155 lbs. x 8 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.
540 lbs. x 10 reps.
Walking Dumbbell Lunge
45 lbs. x 12 reps.
50 lbs. x 12 reps.
50 lbs. x 12 reps.
High-Rep Seated Calf Raises
35 lbs. x 25 reps.
35 lbs. x 25 reps.
35 lbs. x 25 reps.
35 lbs. x 25 reps.
35 lbs. x 26 reps.
Steady State Cardio on...
30 minutes
Stationary Bike
StepMill
Treadmill
Saturday, May 28, 2011
C-4-Delts and Triceps (1)
Good workout yesterday morning.
I was able to lift a bit more than the last time when I did overhead presses and upright row.
Really loved the volume of this workout and burned a lot more calories this time around.
Today's complete rest.
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: 58:06
Calories: 499
Average Heart Rate: 122 bpm (65% MHR)
Maximum Heart Rate: 148 bpm (78% MHR)
Fat Percentage of Calories: 30%
Dumbbell Press
2 Warms
65 lbs. x 8 Reps.
65 lbs. x 7 Reps.
65 lbs. x 6 Reps._rest/pause_x 2 Reps.
55 lbs. x 8 Reps.
Upright Row
2 warm
70 lbs. x 10 Reps.
80 lbs. x 10 Reps.
90 lbs. x 10 Reps._dropset_80 lbs. x 6 Reps.
Rear Delt Flye
1 warm
35 lbs. x 12 Reps.
35 lbs. x 12 Reps.
35 lbs. x 12 Reps.
Bar Extension
2 Warms
70 lbs. x 10 Reps.
70 lbs. x 10 Reps.
70 lbs. x 10 Reps.
Dumbbell Kickback
1 Warm
25 lbs. x 12 Reps.
25 lbs. x 12 Reps.
30 lbs. x 12 Reps.
1 Arm Rope Pressdown
1 Warm
40 lbs. x 12 Reps.
Steady State Cardio on...
Stepmill
Duration: 45:09
Calories: 347
Average Heart Rate: 131 bpm (69% MHR)
Maximum Heart Rate: 140 bpm (74% MHR)
Fat Percentage of Calories: 23%
I was able to lift a bit more than the last time when I did overhead presses and upright row.
Really loved the volume of this workout and burned a lot more calories this time around.
Today's complete rest.
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: 58:06
Calories: 499
Average Heart Rate: 122 bpm (65% MHR)
Maximum Heart Rate: 148 bpm (78% MHR)
Fat Percentage of Calories: 30%
Dumbbell Press
2 Warms
65 lbs. x 8 Reps.
65 lbs. x 7 Reps.
65 lbs. x 6 Reps._rest/pause_x 2 Reps.
55 lbs. x 8 Reps.
Upright Row
2 warm
70 lbs. x 10 Reps.
80 lbs. x 10 Reps.
90 lbs. x 10 Reps._dropset_80 lbs. x 6 Reps.
Rear Delt Flye
1 warm
35 lbs. x 12 Reps.
35 lbs. x 12 Reps.
35 lbs. x 12 Reps.
Bar Extension
2 Warms
70 lbs. x 10 Reps.
70 lbs. x 10 Reps.
70 lbs. x 10 Reps.
Dumbbell Kickback
1 Warm
25 lbs. x 12 Reps.
25 lbs. x 12 Reps.
30 lbs. x 12 Reps.
1 Arm Rope Pressdown
1 Warm
40 lbs. x 12 Reps.
Steady State Cardio on...
Stepmill
Duration: 45:09
Calories: 347
Average Heart Rate: 131 bpm (69% MHR)
Maximum Heart Rate: 140 bpm (74% MHR)
Fat Percentage of Calories: 23%
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