A-1-Quads & Calves (1)

Back to the beginning of my rotation of workouts. I'm looking forward to seeing where I have improved with certain lifts since the last time I went through this particular cycle back in April.

I went heavier with the Leg Extensions and the Barbell Lunge but remained the same with the Squat.

For the squat, while I felt strong and stable performing them, I did begin to notice some pressure on the area of the lower back that I strained back in February. (I know. I thought it'd be healed by now) So, I didn't push it beyond 315 lbs. for my last working set.

With the barbell lunge, I was able to best previous poundages for each working set and finally working up to 135 lbs. when performing these. Also, when I first began these back in March/April, I recall getting particularly winded after these. Not so much anymore. A very good thing.

Rounding out the rest of the workout was the dumbbell sumo squat where I certainly can't go any more heavier than I am as 120 lbs. is the heaviest dumbbell at the gym and the single calf raises. The weights I used remained the same but got in a little less reps overall but my calves still felt like they were getting inflated like a balloon towards the end.

Excellent workout!

Previous 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%


Today's Workout...

Duration: 1:12:06
Calories: 598
Average Heart Rate: 119 bpm (63% MHR)
Maximum Heart Rate: 150 bpm (79% MHR)
Fat Percentage of Calories: 32%


Leg Extension
2 warms
200 lbs. x 10 Reps./200 lbs. x 10 reps.-PREVIOUS
215 lbs. x 10 Reps./200 lbs. x 10 reps. (+15 lbs.)

Squats
3 warms
245 lbs. x 8 Reps./245 lbs. x 8 reps.-Previous
265 lbs. x 8 Reps./265 lbs. x 8 reps.-Previous
275 lbs. x 8 Reps./275 lbs. x 8 reps.-Previous
315 lbs. x 6 Reps./315 lbs. x 6 reps. -Previous

Bar Lunge
1 warm
125 lbs. x 10 Reps./115 lbs. x 10 reps. (+10 lbs.)
125 lbs. x 10 Reps./115 lbs. x 10 reps. (+10 lbs.)
135 lbs. x 10 Reps./125 lbs. x 10 reps. (+10 lbs.)

Sumo DB Squat
120 lbs. x 12 reps. (No Change)
120 lbs. x 12 reps. (No Change)
120 lbs. x 12 reps. (No Change)

Calf Singles on Calf Extension Machine
60 lbs. x 20 reps.
60 lbs. x 15 reps.
60 lbs. x 15 reps.
60 lbs. x 15 reps.
60 lbs. x 15 reps.

Steady State Cardio....

30 Minutes on Stationary Bike

C-4-Delts and Triceps (4)

Last workout for the Cycle before starting up again with the series of A-Workouts tomorrow. I worked out tonight till my gym closed as today was fairly busy. I felt a big difference in energy levels which I expected since I had a full days' worth of meals in me to power me through this workout. The result? More calories expended and a more intense workout. Oh, it also helps that yesterday was an entirely complete REST day.

I got in one extra rep on my third working set with the overhead presses but failed one rep shy of the low end of the prescribed rep range for the 4th and final working set. So, I rest/paused for one more rep and dropped for two sets thereafter.

Again, I worked up to 110 lbs. and again, noticed gains in strength as I got in one extra rep for my final working set at 110 lbs.


To round out the workout, I worked up to 80 lbs. on the bar extension for all but 1 of my working sets and got more reps overall than last weeks' session, again remained at 30 lbs. for my kickbacks, and capped things off at 40 lbs. for the 1-arm rope pressdown.

Previous 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%

Today's Workout...

Duration: 58:34
Calories: 618
Average Heart Rate: 132 bpm (70% MHR)
Maximum Heart Rate: 157 bpm (83% MHR)
Fat Percentage of Calories: 23%

Dumbbell Press
2 Warms
60 lbs. x 8 Reps/60 lbs. x 8 Reps.-PREVIOUS
65 lbs. x 8 Reps./65 lbs. x 8 Reps.-PREVIOUS
70 lbs. x 7 Reps./70 lbs. x 6 Reps.-PREVIOUS
70 lbs. x 5 Reps._REST/PAUSE x 1 Rep._DROP_55 lbs. x 3 Reps_DROP_50 lbs. x 3 Reps.
70 lbs. x 6 Reps._DROP_60 lbs. x 3 Reps._DROP_50 lbs. x 3 Reps.-Previous

Upright Row
2 warm
90 lbs. x 10 Reps./90 lbs. x 10 Reps.-PREVIOUS
100 lbs. x 10 Reps./100 lbs. x 10 Reps.-PREVIOUS
110 lbs. x 9 Reps./110 lbs. x 8 Reps._DROP_50 lbs. x 10 Reps.-PREVIOUS

Rear Delt Flye
1 warm
30 lbs. x 12 Reps.-No Change
30 lbs. x 12 Reps. -No Change
30 lbs. x 12 Reps.-No Change

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

Dumbbell Kickback
1 Warm
30 lbs. x 12 Reps.-No Change
30 lbs. x 12 Reps.-No Change
30 lbs. x 12 Reps.-No Change

1 Arm Rope Pressdown
1 Warm
40 lbs. x 12 Reps._DROP_30 lbs. x 10 Reps.-No change

Steady State Cardio on...

Stepmill for 30 minutes.

C-3-Back and Hamstrings (4)

Last back and hamstrings workout for this particular cycle and I've certainly noticed some gains. Like last week, I'm performing the pulls with a greater range of motion and today, I did more overall pulls than the 3 previous workouts

I led off heavier with the bent over rows and progressively went heavier yet again towards another personal record at 215 lbs. for 6 reps.

I actually went lighter this week on the stiff deads for a greater degree of control and range of motion so I can really feel the stretch on the hamstrings.

The lying leg curl is still out of order and again, performed the seated leg curl for more weight and a 2 second hold at the top of the rep and squeezed.

Lastly, I finished with the single leg standing leg curl for 60 lbs. again. Great workout!

Previous 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%

Tonight's Workout...

Duration: 1:03:20
Calories: 512
Average Heart Rate: 117 bpm (62% MHR)
Maximum Heart Rate: 148 bpm (78% MHR)
Fat Percentage of Calories: 33%

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

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

Bent Over Barbell Row
2 warms
185 lbs. x 8 Reps.
205 lbs. x 8 Reps.
215 lbs. x 6 Reps.

Rope Pulldown
1 warms
70 lbs. x 12 Reps.
80 lbs. x 12 Reps.
80 lbs. x 10 Reps.

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

Seated Leg Curl
2 warms
130 lbs. x 12 Reps.
145 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

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.