C-3-Back and Hamstrings (3)

A very, very, hot day in Jersey today. I didn't need to warm up today, I felt so hot. Anyway, I'm still getting the same amount of reps with the pulls but I am feeling stronger with it and getting a greater range of motion with control as opposed to say, jerking my body up over the bar.

I progressively went heavier with each successive working set with the bent over rows including a personal best of 205 lbs. followed by smaller drops in weight (albeit heavier than last week) and I also progressively went heavier with the weight on the rope pulldowns and leading off with a heavier weight as well.

I set out to hit 225 lbs. for the stiff legged deadlifts and I did at my last working set.

The lying leg curl was again out of order so I opted for the seated leg curl. Poundages are comparable to the weight I use for the lying leg curls.

Finally, I went heavier with the single leg leg curls by working up to 60 lbs. and rounding off a great workout!

Previous 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%

Tonight's Workout...

Duration: 59:50
Calories: 470
Average Heart Rate: 114 bpm (60% MHR)
Maximum Heart Rate: 144 bpm (76% 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.
185 lbs. x 8 Reps.
205 lbs. x 6 Reps._DROP_185 lbs. x 3 Reps._DROP_135 lbs. x 6 Reps.

Rope Pulldown
1 warms
70 lbs. x 10 Reps.
80 lbs. x 10 Reps.
90 lbs. x 10 Reps._DROP_70 lbs. x 6 Reps.

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

Seated Leg Curl
2 warms
120 lbs. x 12 Reps.
130 lbs. x 12 Reps.

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

Steady State Cardio

30 minutes on the stepmill.

Interval Cardio

I really went at it hard today. I've increased speeds in both my work and recovery intervals and feel I can go a little faster.

Also, I checked my resting heart rate and what WAS a resting heart rate of 66 back in April is now a resting heart rate of 57.

...I've come a long way from sucking wind just to slow down and brake when ski-iing on the slopes!

Tonight...

Duration: 30:30
Calories: 431
Average Heart Rate: 154 bpm (80% MHR)
Maximum Heart Rate: 175 bpm (93% MHR)
Fat Percentage of Calories: 11%

Previous Workout...

Duration: 30:32
Calories: 403
Average Heart Rate: 151 bpm (80% MHR)
Maximum Heart Rate: 175 bpm (93% MHR)
Fat Percentage of Calories: 12%

C-2-Chest and Biceps (3)

While I did work up to 90 lbs. for my last working set on the flat presses, I fell one rep short of the rep range I was targeting. I failed at 5 reps and dropped twice.

Led off with a heavier weight than last week on the incline presses again but followed with a lighter weight albeit heavier than last week for the 2nd and final working set with smaller drops than last week.

As I targeted last week, I got up to 55 lbs. for the flyes and hit the lower end of the prescribed rep range and again, added more drops.

Lastly, the amount of work (weight) with the bicep workouts remained the same.

I really came into this focused and ready to throw weight around. Guess because it's monday and I have some extra energy to play with.

Previous 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%

Today's Workout...

Duration: 59:28
Calories: 640
Average Heart Rate: 132 bpm (70% MHR)
Maximum Heart Rate: 160 bpm (85% MHR)
Fat Percentage of Calories: 22%

Flat dumbbell bench press
2 warms
80 lbs. x 10 reps
85 lbs. x 8 reps
85 lbs. x 7 reps
90 lbs. x 5 reps_DROP_80 lbs. x 3 reps._DROP_70 lbs. x 3 reps

Slight Incline DB Press
2 Warms
75 lbs. x 9 reps
70 lbs. x 6 reps_DROP_65 lbs. x 3 Reps._DROP_55 lbs. x 3 reps.

Incline DB Flye
1 Warm
45 lbs. x 12 reps.
50 lbs. x 12 reps.
55 lbs. x 10 reps._DROP_45 lbs. x 3 reps_DROP_35 lbs. x 4 reps.

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

C-1-Quads and Calves (3)

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

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.

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.

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%