I'm officially sucking at these chest workouts. I'm kidding but I fell short of my goals by a rep or two with some exercises. Poundages pretty much remained the same but with the incline press and the flat bench, I fell short by a rep and 2 reps respectively.
Dips, again, overall, has improved and I'm glad to see how much more I'm getting altogether.
With the arm workouts, beyond the barbell curls, I scaled back the weight by 10 lbs. to get a better feel and to get more overall reps today.
Just wanted to switch things up a bit.
Previous 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%
Today's Workout...
Duration: 55:55
Calories: 456
Average Heart Rate: 118 bpm (62% MHR)
Maximum Heart Rate: 145 bpm (77% MHR)
Fat Percentage of Calories: 33%
Incline DB Press
2 warms
80 lbs. x 8 reps/80 lbs. x 8 reps-PREVIOUS
85 lbs. x 8 reps/85 lbs. x 8 reps-PREVIOUS
85 lbs. x 7 reps/85 lbs. x 8 reps-(-1 Rep.)
90 lbs. x 5 reps_DROP_80 lbs. x 3 reps_DROP_70 lbs. x 4 Reps./90 lbs. x 5 reps-PREVIOUS
Flat Barbell Press
2 Warms
185 lbs. x 8 reps/185 lbs. x 10 reps-(-2 Reps.)
185 lbs. x 5 reps_DROP_155 lbs. x 5 reps_DROP_135 lbs. x 6 reps/185 lbs. x 6 reps.-(- 1 rep)
Chest Dips
20/16 (+ 4 Reps)
14/15 (- 1 Rep)
13/14 (- 1 Rep)
12/13 (- 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 5 reps._DROP_95 lbs. x 4 Reps._DROP_45 lbs. x 6 Reps./105 lbs. x 6 Reps.-(- 1 Rep.)
Rope Curl
1 warm
110 lbs. x 10 reps/110 lbs. x 10 Reps.-PREVIOUS
110 lbs. x 10 reps/120 lbs. x 10 Reps.-(-10 lbs.)
110 lbs. x 10 reps/130 lbs. x 10 Reps.-(-20 lbs, +1 rep)
Concentration Curl
1 Warm
35 lbs. x 12 reps/40 lbs. x 12 Reps.-(-5 lbs.,+2 reps)
Steady State Cardio on...
35 minutes on stepmill
Sunday, June 26, 2011
Friday, June 24, 2011
Interval Cardio-Round 2
Whoa. I'll have to rethink doing intervals on a treadmill a day after training legs! They were sore and limited me somewhat today.
Two interval sessions will take a little getting used to. I was running on fumes today.
But got through it...
Tonight...
Duration: 30:02
Calories: 357
Average Heart Rate: 140 bpm (74% MHR)
Maximum Heart Rate: 170 bpm (90% MHR)
Fat Percentage of Calories: 17%
Previous Workout...
Duration: 30:00
Calories: 382
Average Heart Rate: 145 bpm (77% MHR)
Maximum Heart Rate: 176 bpm (93% MHR)
Fat Percentage of Calories: 15%
Two interval sessions will take a little getting used to. I was running on fumes today.
But got through it...
Tonight...
Duration: 30:02
Calories: 357
Average Heart Rate: 140 bpm (74% MHR)
Maximum Heart Rate: 170 bpm (90% MHR)
Fat Percentage of Calories: 17%
Previous Workout...
Duration: 30:00
Calories: 382
Average Heart Rate: 145 bpm (77% MHR)
Maximum Heart Rate: 176 bpm (93% MHR)
Fat Percentage of Calories: 15%
Thursday, June 23, 2011
A-1-Quads & Calves (2)
The 2nd round begins!
I felt stronger this time around and I was able to increase weight and/or get more reps with various working sets.
For the leg extension, I was able to work with 215 lbs. for BOTH of my working sets and get the prescribed amount of reps.
With the squat, the weights remained the same except for my third working set where I increased weight by 10 lbs. and to finish the squat portion of this workout, I got in 2 extra reps at 315 lbs.
The poundages and reps the rest of the way remained the same.
Previous 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%
Today's Workout...
Duration: 1:12:34
Calories: 642
Average Heart Rate: 122 bpm (65% MHR)
Maximum Heart Rate: 160 bpm (85% MHR)
Fat Percentage of Calories: 28%
Leg Extension
2 warms
215 lbs. x 10 Reps./200 lbs. x 10 Reps.-(+15 lbs.)
215 lbs. x 10 Reps./215 lbs. x 10 Reps.-PREVIOUS
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
285 lbs. x 8 Reps./275 lbs. x 8 reps.-(+10 lbs.)
315 lbs. x 8 Reps./315 lbs. x 6 reps.-(+2 Reps.)
Bar Lunge
1 warm
125 lbs. x 10 Reps./125 lbs. x 10 reps.-PREVIOUS
125 lbs. x 10 Reps./125 lbs. x 10 reps.-PREVIOUS
135 lbs. x 10 Reps./135 lbs. x 10 reps.-PREVIOUS
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 15 reps.
60 lbs. x 15 reps.
60 lbs. x 15 reps.
60 lbs. x 15 reps.
60 lbs. x 15 reps.
Steady State Cardio....
35 Minutes on Stationary Bike
I felt stronger this time around and I was able to increase weight and/or get more reps with various working sets.
For the leg extension, I was able to work with 215 lbs. for BOTH of my working sets and get the prescribed amount of reps.
With the squat, the weights remained the same except for my third working set where I increased weight by 10 lbs. and to finish the squat portion of this workout, I got in 2 extra reps at 315 lbs.
The poundages and reps the rest of the way remained the same.
Previous 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%
Today's Workout...
Duration: 1:12:34
Calories: 642
Average Heart Rate: 122 bpm (65% MHR)
Maximum Heart Rate: 160 bpm (85% MHR)
Fat Percentage of Calories: 28%
Leg Extension
2 warms
215 lbs. x 10 Reps./200 lbs. x 10 Reps.-(+15 lbs.)
215 lbs. x 10 Reps./215 lbs. x 10 Reps.-PREVIOUS
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
285 lbs. x 8 Reps./275 lbs. x 8 reps.-(+10 lbs.)
315 lbs. x 8 Reps./315 lbs. x 6 reps.-(+2 Reps.)
Bar Lunge
1 warm
125 lbs. x 10 Reps./125 lbs. x 10 reps.-PREVIOUS
125 lbs. x 10 Reps./125 lbs. x 10 reps.-PREVIOUS
135 lbs. x 10 Reps./135 lbs. x 10 reps.-PREVIOUS
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 15 reps.
60 lbs. x 15 reps.
60 lbs. x 15 reps.
60 lbs. x 15 reps.
60 lbs. x 15 reps.
Steady State Cardio....
35 Minutes on Stationary Bike
Wednesday, June 22, 2011
A-4-Delts and Triceps (1)
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
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
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
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