Interval Cardio

Tough one today. I pushed through but didn't feel as much energy as last week's session.


Tonight...

Duration: 30:31
Calories: 415
Average Heart Rate: 151 bpm (80% MHR)
Maximum Heart Rate: 178 bpm (94% MHR)
Fat Percentage of Calories: 12%

Previous Workout...

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

C-2-Chest and Biceps (4)

Another workout at 6 AM in the morning today which was the only time I can fit in a workout due to plans today and yesterday. As a result, today's workout was less intense than the previous chest and biceps session but noticed some gains nonetheless.

I didn't work up to 90 lbs. for my last working set on the flat dumbbell presses but hit my rep targets and with the dip in energy, I limited the drops to 1 set.

I led off lighter this time on the slight incline presses and fell two reps shy of my rep target this time on my last working set. I followed with a rest/pause set and proceeded to complete 3 more reps and finishing with a drop for another 3 reps.

With the incline flyes, each of my working sets were 50 lbs. plus and I hit my rep targets.

Lastly, I noticed I'm getting stronger with the biceps workouts. I got up to 75 lbs. for the hammers and hit my rep target.
For the close grip barbell curls and the single arm cable curls, the weight and reps remained the same.

Previous 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%

Today's Workout...

Duration: 59:06
Calories: 534
Average Heart Rate: 123 bpm (65% MHR)
Maximum Heart Rate: 149 bpm (79% MHR)
Fat Percentage of Calories: 29%

Flat dumbbell bench press
2 warms
80 lbs. x 8 reps
85 lbs. x 8 reps
85 lbs. x 6 reps
85 lbs. x 6 reps_DROP_80 lbs. x 3 reps.

Slight Incline DB Press
2 Warms
70 lbs. x 10 reps
75 lbs. x 6 reps_REST/PAUSE x 3 reps._DROP_65 lbs. x 3 Reps.

Incline DB Flye
1 Warm
50 lbs. x 12 reps.
50 lbs. x 12 reps.
55 lbs. x 10 reps.

Hammer Curls
2 warms
65 lbs. x 6 Reps
70 lbs. x 6 Reps
75 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.

C-1-Quads and Calves (4)

Early morning workout for me as I have a pretty busy day ahead. I got into the gym when it opened at 6 AM but made sure I had a meal in me beforehand for which I made sure I got up early enough to eat breakfast well before I lifted my first weight.

Poundages and reps, for the most part, with every exercise and each respective set remained the same from last weeks' workout with the exception of my last working set with the front squats at 185 lbs. I was able to get up one more rep to get the higher end of the prescribed rep range at 8 reps.

Great way to start a day...early.

Previous 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%

Today's Workout...

Duration: 51:20
Calories: 468
Average Heart Rate: 123 bpm (65% MHR)
Maximum Heart Rate: 157 bpm (83% MHR)
Fat Percentage of Calories: 28%

Front Squats
3 warms
155 lbs. x 8 reps.
155 lbs. x 8 reps.
185 lbs. x 8 reps.

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

Leg Press
540 lbs. x 10 reps.
540 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.

Steady State Cardio on...

20 minutes

Stationary Bike

C-4-Delts and Triceps (3)

This is one of my favorite shoulder workouts, by far. For the 3 times I've done it during the past few rotations, I always come away burning alot of calories and it's nothing short of intensity.

Today I worked up to 70 lbs. with the overhead presses by my third working set and hit the low end of the prescribed rep range and did the same for the final working set at 70 lbs. before two drops at 60 lbs. and 50 lbs. respectively. Feeling strong today.

Followed up with the upright rows and progressively went heavier with each working set while working up to 110 lbs., a personal best before dropping once at 50 lbs.

Taxed, I went 5 lbs. lighter on the rear delt flyes and with greater control, greater range of motion, more reps/volume. I'm feeling the PUMP!

To round out the workout, I worked up to 80 lbs. on the bar extension for all but 1 of my working sets, remained at 30 lbs. for my kickbacks, and capped things off at 40 lbs. for the 1-arm rope pressdown.



Duration: 58:50
Calories: 498
Average Heart Rate: 122 bpm (65% MHR)
Maximum Heart Rate: 153 bpm (81% MHR)
Fat Percentage of Calories: 30%

Today's Workout...

Duration: 1:01:08
Calories: 565
Average Heart Rate: 124 bpm (66% MHR)
Maximum Heart Rate: 158 bpm (84% MHR)
Fat Percentage of Calories: 28%

Dumbbell Press
2 Warms
60 lbs. x 8 Reps.
65 lbs. x 8 Reps.
70 lbs. x 6 Reps.
70 lbs. x 6 Reps._DROP_60 lbs. x 3 Reps._DROP_50 lbs. x 3 Reps.

Upright Row
2 warm
90 lbs. x 10 Reps.
100 lbs. x 10 Reps.
110 lbs. x 8 Reps._DROP_50 lbs. x 10 Reps.

Rear Delt Flye
1 warm
30 lbs. x 12 Reps.
30 lbs. x 12 Reps.
30 lbs. x 12 Reps.

Bar Extension
2 Warms
70 lbs. x 10 Reps.
80 lbs. x 8 Reps.
80 lbs. x 8 Reps.

Dumbbell Kickback
1 Warm
30 lbs. x 12 Reps.
30 lbs. x 12 Reps.
30 lbs. x 12 Reps.

1 Arm Rope Pressdown
1 Warm
40 lbs. x 12 Reps._DROP_30 lbs. x 10 Reps.

Steady State Cardio on...

Stepmill for 30 minutes.

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