Wow. I'm already finished with one round of this cyle already. I saw gains with practically every exercise for the most part-with the exception of the overhead barbell press. Unlike the last time, I didn't progressively add weight. I, instead, held steady for 135 lbs. till the last working set to complete the high end of the prescribed rep range.
I saw gains the rest of the way with the following two shoulder exercises as I progressively added weight with the seated side lateral raises for up to 10 lbs. more than where I was before and with each successive working set. The same can be said of the front raises as I also added weight with each successive set.
To round out the workout with the last three exercises for triceps, I increased weight at the final working set for each of the exercises as the weights I used previously were still challenging enough to start.
Another good one.
Previous 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%
Today's Workout...
Duration: 1:01:32
Calories: 526
Average Heart Rate: 120 bpm (63% MHR)
Maximum Heart Rate: 148 bpm (78% MHR)
Fat Percentage of Calories: 32%
Seated Barbell Press
2 Warms
135 lbs. x 8 Reps./135 lbs. x 8 Reps.-PREVIOUS
135 lbs. x 8 Reps./145 lbs. x 7 Reps.-(-10 lbs, +1 Rep.)
135 lbs. x 8 Reps./155 lbs. x 5 Reps._REST/PAUSE_x 1 Rep.-(-20 lbs, +3 Reps.)
145 lbs. x 7 Reps._DROP_135 lbs. x 4 Reps./135 lbs. x 7 Reps._DROPSET_95 lbs. x 8 Reps.-(+10 lbs.)
Seated Side Lateral Raises
1 warm
25 lbs. x 10 Reps./20 lbs. x 10 Reps.-(+5 lbs.)
25 lbs. x 10 Reps./20 lbs. x 10 Reps.-(+5 lbs.)
30 lbs. x 8 Reps./20 lbs. x 10 Reps.-(+10 lbs., - 2 Reps.)
Front Raise
1 warm
15 lbs. x 12 Reps./15 lbs. x 12 Reps.-PREVIOUS
20 lbs. x 12 Reps./15 lbs. x 12 Reps.-(+5 lbs.)
25 lbs. x 10 Reps./15 lbs. x 12 Reps.-(+10 lbs.)
Tricepe Pressdown-Straight Bar
2 Warms
70 lbs. x 10 Reps./70 lbs. x 10 Reps.-PREVIOUS
70 lbs. x 10 Reps./70 lbs. x 10 Reps.-PREVIOUS
80 lbs. x 10 Reps._DROP_50 lbs. x 6 Reps./70 lbs. x 10 Reps.-(+10 lbs.)
Dumbbell Extension
1 Warm
25 lbs. x 10 Reps./25 lbs. x 10 Reps.-PREVIOUS
25 lbs. x 10 Reps./25 lbs. x 10 Reps.-PREVIOUS
30 lbs. x 8 Reps./25 lbs. x 10 Reps.-(+5 lbs., - 2 Reps.)
1 Arm-Underhand Press
1 Warm
50 lbs. x 12 Reps./40 lbs. x 12 Reps.-(+10 lbs.)
Steady State Cardio on...
35 Minutes on Bike, Treadmill, and stepmill
Wednesday, June 22, 2011
Tuesday, June 21, 2011
Interval Cardio
First interval session for the week! In the past, for my cooldown period, I would raise the incline to the highest grade and walk at a pace that would keep me in zone 3.
No more. That was a little overzealous of me, I feel. So, I let my heart rate go down gradually for the ten minutes where I should be cooling down.
Tonight...
Duration: 30:00
Calories: 382
Average Heart Rate: 145 bpm (77% MHR)
Maximum Heart Rate: 176 bpm (93% MHR)
Fat Percentage of Calories: 15%
Previous Workout...
Duration: 30:31
Calories: 415
Average Heart Rate: 151 bpm (80% MHR)
Maximum Heart Rate: 178 bpm (94% MHR)
Fat Percentage of Calories: 12%
No more. That was a little overzealous of me, I feel. So, I let my heart rate go down gradually for the ten minutes where I should be cooling down.
Tonight...
Duration: 30:00
Calories: 382
Average Heart Rate: 145 bpm (77% MHR)
Maximum Heart Rate: 176 bpm (93% MHR)
Fat Percentage of Calories: 15%
Previous Workout...
Duration: 30:31
Calories: 415
Average Heart Rate: 151 bpm (80% MHR)
Maximum Heart Rate: 178 bpm (94% MHR)
Fat Percentage of Calories: 12%
Monday, June 20, 2011
A-3-Back and Hamstrings (1)
I forgot to hit publish last night...
I forgot how challenging this particular back and hamstrings workout was. April was the last time I worked through these so again, I was looking forward to how I would stand now versus where I was back in April.
My numbers, for the most part, remained the same. (Load and Reps) Except for one working set with the lat pulls where I went 20 lbs. heavier and the set that preceded that where I got 1 more rep...things remained the same and no less challenging.
The deadlifts were challenging as usual. Save for one set where my grip failed and I was only able to squeeze out 6 reps. (versus 8), I achieved the same numbers as the previous workout.
Overall good 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: 1:10:20
Calories: 566
Average Heart Rate: 117 bpm (62% MHR)
Maximum Heart Rate: 154 bpm (81% MHR)
Fat Percentage of Calories: 33%
Lat Pulldown-Over
2 Warms
180 lbs. x 8 Reps./180 lbs. x 8 Reps.-PREVIOUS
180 lbs. x 8 Reps./180 lbs. x 7 Reps.-(+1 Rep)
200 lbs. x 6 Reps./180 lbs. x 7 Reps.-(+20 lbs.,-2 Reps)
Deadlift
2 warms
225 lbs. x 8 Reps./225 lbs. x 8 Reps.-PREVIOUS
245 lbs. x 8 Reps./245 lbs. x 8 Reps.-PREVIOUS
275 lbs. x 6 Reps./275 lbs. x 8 Reps.-(-2 Reps.)
315 lbs. x 8 Reps./315 lbs. x 8 Reps.-PREVIOUS
Bench Row
1 warm
50 lbs. x 10 Reps./50 lbs. x 10 Reps.-PREVIOUS
50 lbs. x 10 Reps./50 lbs. x 10 Reps.-PREVIOUS
50 lbs. x 10 Reps./50 lbs. x 10 Reps.-PREVIOUS
Straight Arm Pulldown
50 lbs. x 12 Reps./50 lbs. x 12 Reps.-PREVIOUS
50 lbs. x 12 Reps./50 lbs. x 12 Reps.-PREVIOUS
50 lbs. x 12 Reps./50 lbs. x 12 Reps.-PREVIOUS
Seated Leg Curl (Substituted from Standing Leg Curl from PREVIOUS workout)
135 lbs. x 12 Reps.
145 lbs. x 10 Reps.
155 lbs. x 10 Reps.
Stiff Legged Dumbbell Deadlift
1 Warm
75 lbs. x 12 Reps./75 lbs. x 12 Reps.
Steady State Cardio on...
35 Minutes on Stationary Bike
I forgot how challenging this particular back and hamstrings workout was. April was the last time I worked through these so again, I was looking forward to how I would stand now versus where I was back in April.
My numbers, for the most part, remained the same. (Load and Reps) Except for one working set with the lat pulls where I went 20 lbs. heavier and the set that preceded that where I got 1 more rep...things remained the same and no less challenging.
The deadlifts were challenging as usual. Save for one set where my grip failed and I was only able to squeeze out 6 reps. (versus 8), I achieved the same numbers as the previous workout.
Overall good 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: 1:10:20
Calories: 566
Average Heart Rate: 117 bpm (62% MHR)
Maximum Heart Rate: 154 bpm (81% MHR)
Fat Percentage of Calories: 33%
Lat Pulldown-Over
2 Warms
180 lbs. x 8 Reps./180 lbs. x 8 Reps.-PREVIOUS
180 lbs. x 8 Reps./180 lbs. x 7 Reps.-(+1 Rep)
200 lbs. x 6 Reps./180 lbs. x 7 Reps.-(+20 lbs.,-2 Reps)
Deadlift
2 warms
225 lbs. x 8 Reps./225 lbs. x 8 Reps.-PREVIOUS
245 lbs. x 8 Reps./245 lbs. x 8 Reps.-PREVIOUS
275 lbs. x 6 Reps./275 lbs. x 8 Reps.-(-2 Reps.)
315 lbs. x 8 Reps./315 lbs. x 8 Reps.-PREVIOUS
Bench Row
1 warm
50 lbs. x 10 Reps./50 lbs. x 10 Reps.-PREVIOUS
50 lbs. x 10 Reps./50 lbs. x 10 Reps.-PREVIOUS
50 lbs. x 10 Reps./50 lbs. x 10 Reps.-PREVIOUS
Straight Arm Pulldown
50 lbs. x 12 Reps./50 lbs. x 12 Reps.-PREVIOUS
50 lbs. x 12 Reps./50 lbs. x 12 Reps.-PREVIOUS
50 lbs. x 12 Reps./50 lbs. x 12 Reps.-PREVIOUS
Seated Leg Curl (Substituted from Standing Leg Curl from PREVIOUS workout)
135 lbs. x 12 Reps.
145 lbs. x 10 Reps.
155 lbs. x 10 Reps.
Stiff Legged Dumbbell Deadlift
1 Warm
75 lbs. x 12 Reps./75 lbs. x 12 Reps.
Steady State Cardio on...
35 Minutes on Stationary Bike
Sunday, June 19, 2011
A-2-Chest and Biceps (1)
Continuing on with the new yet "old" wave of workouts with chest and biceps today. I was curious to see where my strength was at with each exercise and looked forward to test myself. I saw some gains but fell short in some spots but overall, I was pleased.
With the incline dumbbell press, I didn't exceed previous poundages nor did I beat previous rep targets but I did work up to 85 lbs. sooner with my second working set and hit the high end of my target. Unfortunately, I fell one rep shy of hitting the low end of prescribed reps for my FINAL working set at 90 lbs.
With the flat barbell press, I didn't see any gains and stopped 2 reps shy of hitting the low end of prescribed rep range and so i dropped.
I saw the most gains with the chest dips as I performed 9 more dips overall through 4 sets. I definitely felt stronger with these.
To round out this workout, I saw gains in all three of the biceps exercises today working up to personal bests for the final working sets of two out of three exercises.
Previous 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%
Today's Workout...
Duration: 56:28
Calories: 486
Average Heart Rate: 120 bpm (63% MHR)
Maximum Heart Rate: 146 bpm (77% MHR)
Fat Percentage of Calories: 31%
Incline DB Press
2 warms
80 lbs. x 8 reps/80 lbs. x 8 reps-PREVIOUS
85 lbs. x 8 reps/80 lbs. x 8 reps-(+5 lbs.)
85 lbs. x 8 reps/85 lbs. x 8 reps-PREVIOUS
90 lbs. x 5 reps_DROP_80 lbs. x 3 reps/90 lbs. x 6 reps (- 1 Rep)
Flat Barbell Press
2 Warms
185 lbs. x 10 reps/185 lbs. x 10 reps-PREVIOUS
185 lbs. x 6 reps_REST/PAUSE x 3 reps_DROP_155 lbs. x 3 reps_DROP_135 lbs. x 7 reps/185 lbs. x 10 reps__DROPSET_135 lbs. x 6 Reps.-(- 4 reps)
Chest Dips
16/13 (+ 3 Reps)
15/12 (+ 3 Reps)
14/12 (+ 2 Reps)
13/12 (+ 1 Rep)
Barbell Curl
2 warms
95 lbs. x 6 reps/95 lbs. x 6 Reps-PREVIOUS
95 lbs. x 6 reps/95 lbs. x 6 Reps-PREVIOUS
105 lbs. x 6 reps/95 lbs. x 6 Reps.-(+ 10 lbs.)
Rope Curl
1 warm
110 lbs. x 10 reps/120 lbs. x 10 Reps.-(-10 lbs.)
120 lbs. x 10 reps/110 lbs. x 10 Reps.-(+10 lbs.)
130 lbs. x 9 reps/110 lbs. x 10 Reps.-(+20 lbs, -1 rep)
Concentration Curl
1 Warm
40 lbs. x 10 reps/35 lbs. x 12 Reps.-(+5 lbs.,-2 reps)
Steady State Cardio on...
30 minutes on stepmill
With the incline dumbbell press, I didn't exceed previous poundages nor did I beat previous rep targets but I did work up to 85 lbs. sooner with my second working set and hit the high end of my target. Unfortunately, I fell one rep shy of hitting the low end of prescribed reps for my FINAL working set at 90 lbs.
With the flat barbell press, I didn't see any gains and stopped 2 reps shy of hitting the low end of prescribed rep range and so i dropped.
I saw the most gains with the chest dips as I performed 9 more dips overall through 4 sets. I definitely felt stronger with these.
To round out this workout, I saw gains in all three of the biceps exercises today working up to personal bests for the final working sets of two out of three exercises.
Previous 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%
Today's Workout...
Duration: 56:28
Calories: 486
Average Heart Rate: 120 bpm (63% MHR)
Maximum Heart Rate: 146 bpm (77% MHR)
Fat Percentage of Calories: 31%
Incline DB Press
2 warms
80 lbs. x 8 reps/80 lbs. x 8 reps-PREVIOUS
85 lbs. x 8 reps/80 lbs. x 8 reps-(+5 lbs.)
85 lbs. x 8 reps/85 lbs. x 8 reps-PREVIOUS
90 lbs. x 5 reps_DROP_80 lbs. x 3 reps/90 lbs. x 6 reps (- 1 Rep)
Flat Barbell Press
2 Warms
185 lbs. x 10 reps/185 lbs. x 10 reps-PREVIOUS
185 lbs. x 6 reps_REST/PAUSE x 3 reps_DROP_155 lbs. x 3 reps_DROP_135 lbs. x 7 reps/185 lbs. x 10 reps__DROPSET_135 lbs. x 6 Reps.-(- 4 reps)
Chest Dips
16/13 (+ 3 Reps)
15/12 (+ 3 Reps)
14/12 (+ 2 Reps)
13/12 (+ 1 Rep)
Barbell Curl
2 warms
95 lbs. x 6 reps/95 lbs. x 6 Reps-PREVIOUS
95 lbs. x 6 reps/95 lbs. x 6 Reps-PREVIOUS
105 lbs. x 6 reps/95 lbs. x 6 Reps.-(+ 10 lbs.)
Rope Curl
1 warm
110 lbs. x 10 reps/120 lbs. x 10 Reps.-(-10 lbs.)
120 lbs. x 10 reps/110 lbs. x 10 Reps.-(+10 lbs.)
130 lbs. x 9 reps/110 lbs. x 10 Reps.-(+20 lbs, -1 rep)
Concentration Curl
1 Warm
40 lbs. x 10 reps/35 lbs. x 12 Reps.-(+5 lbs.,-2 reps)
Steady State Cardio on...
30 minutes on stepmill
Friday, June 17, 2011
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
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
Thursday, June 16, 2011
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.
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.
Tuesday, June 14, 2011
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.
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.
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