Whoa. What a weekend. As I type this, 4th of July weekend is winding down on a nice breezy Monday night. The workout below was from early Sunday morning.
I worked out for the first time with a partner and it was advantageous with some exercises wherein I was able to be handed weights before beginning a movement like say, the bench row.
As such, you'll see a direct reflection of that below where I had increased weight in some sets.
Nutritionally, it was less than exceptional as it was also my girlfriend's birthday weekend. (4th of July) So I basically went out each night of this weekend to celebrate...INCLUDING the usual 4th of July fare.
I'm almost afraid to step onto the scale.
...but tomorrow's another day. Another day to bounce back.
Previous Workout:
Duration: 56:42
Calories: 460
Average Heart Rate: 119 bpm (63% MHR)
Maximum Heart Rate: 221 bpm (117% MHR)
Fat Percentage of Calories: 32%
Today's Workout...
Duration: 1:10:45
Calories: 694
Average Heart Rate: 117 bpm (62% MHR)
Maximum Heart Rate: 150 bpm (80% 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 8 Reps.-PREVIOUS
200 lbs. x 7 Reps./200 lbs. x 6 Reps.-(+1 Rep.)
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
285 lbs. x 8 Reps./275 lbs. x 8 Reps.-(+ 10 lbs.)
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
55 lbs. x 10 Reps./50 lbs. x 10 Reps.-( + 5 lbs.)
55 lbs. x 10 Reps./50 lbs. x 10 Reps.-( + 5 lbs.)
Straight Arm Pulldown
50 lbs. x 12 Reps./50 lbs. x 12 Reps.-PREVIOUS
60 lbs. x 12 Reps./50 lbs. x 12 Reps.-PREVIOUS
60 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./135 lbs. x 12 Reps.-PREVIOUS
155 lbs. x 10 Reps./145 lbs. x 10 Reps.-PREVIOUS
155 lbs. x 10 Reps./155 lbs. x 10 Reps.-PREVIOUS
Stiff Legged Dumbbell Deadlift
1 Warm
75 lbs. x 12 Reps./75 lbs. x 12 Reps.-PREVIOUS
Sunday, July 3, 2011
Saturday, July 2, 2011
Interval Cardio-Round 2
First time taking my interval cardio outdoors...and as long as the weather permits (not too hot, not too cold) I may mix things up when need be.
Today, I performed hill sprints and by the time I was through my lungs were on fire.
The extra day between sessions 1 and 2 make a difference, I feel.
Tonight...
Duration: 30:58
Calories: 389
Average Heart Rate: 145 bpm (77% MHR)
Maximum Heart Rate: 170 bpm (90% MHR)
Fat Percentage of Calories: 15%
Previous Workout...
Duration: 30:15
Calories: 357
Average Heart Rate: 144 bpm (76% MHR)
Maximum Heart Rate: 177 bpm (94% MHR)
Fat Percentage of Calories: 17%
Today, I performed hill sprints and by the time I was through my lungs were on fire.
The extra day between sessions 1 and 2 make a difference, I feel.
Tonight...
Duration: 30:58
Calories: 389
Average Heart Rate: 145 bpm (77% MHR)
Maximum Heart Rate: 170 bpm (90% MHR)
Fat Percentage of Calories: 15%
Previous Workout...
Duration: 30:15
Calories: 357
Average Heart Rate: 144 bpm (76% MHR)
Maximum Heart Rate: 177 bpm (94% MHR)
Fat Percentage of Calories: 17%
Friday, July 1, 2011
A-2-Chest and Biceps (3)
Today, I was going to perform my 2nd interval cardio session for the week but as I wrote earlier, I didn't like performing a high intensity cardio after a leg workout and i would simply be dragging my feet. So I extended the time between interval sessions by a day. As such, I performed the third round of this chest and biceps workout for this current cycle of workouts. Also, I must be doing something right because I am still feeling DOMS in my legs...even as I write this. (today-saturday morning)
Based on the first two rounds, I was failing to hit even the low end of my prescribed rep ranges working up towards the final working sets for both the incline dumbbell press and flat barbell bench press. So, I lightened up the weight and was able to stay within my targeted rep ranges with no intensity lacking. I'm glad I went down a bit as I felt I stimulated the muscles targeted with more control.
The biceps workouts remain the same from last week.
Finally, I didn't use any intensity techniques (ie: dropsets, rest/pause sets)
Good workout.
Previous 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%
Today's Workout...
Duration: 48:28
Calories: 438
Average Heart Rate: 122 bpm (65% MHR)
Maximum Heart Rate: 145 bpm (77% MHR)
Fat Percentage of Calories: 30%
Incline DB Press
2 warms
80 lbs. x 8 reps/80 lbs. x 8 reps-PREVIOUS
80 lbs. x 8 reps/85 lbs. x 8 reps-(- 5 lbs.)
85 lbs. x 7 reps/85 lbs. x 7 reps-PREVIOUS
85 lbs. x 6 reps./90 lbs. x 5 reps_DROP_80 lbs. x 3 reps_DROP_70 lbs. x 4 Reps.-(- 5 lbs., + 1 Rep.)
Flat Barbell Press
2 Warms
155 lbs. x 8 reps/185 lbs. x 8 reps-(-30 lbs., + 2 Reps.)
175 lbs. x 8 reps_DROP_135 lbs. x 6 reps./185 lbs. x 5 reps.-(- 10 lbs., + 3 reps.)
Chest Dips
16/20 (- 4 Reps)
15/14 (+ 1 Rep)
14/13 (+ 1 Rep)
12/12 - PREVIOUS
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./105 lbs. x 6 Reps.-PREVIOUS
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.-PREVIOUS
110 lbs. x 10 reps/130 lbs. x 10 Reps.-PREVIOUS
Concentration Curl
1 Warm
35 lbs. x 12 reps/35 lbs. x 12 Reps.-PREVIOUS
Based on the first two rounds, I was failing to hit even the low end of my prescribed rep ranges working up towards the final working sets for both the incline dumbbell press and flat barbell bench press. So, I lightened up the weight and was able to stay within my targeted rep ranges with no intensity lacking. I'm glad I went down a bit as I felt I stimulated the muscles targeted with more control.
The biceps workouts remain the same from last week.
Finally, I didn't use any intensity techniques (ie: dropsets, rest/pause sets)
Good workout.
Previous 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%
Today's Workout...
Duration: 48:28
Calories: 438
Average Heart Rate: 122 bpm (65% MHR)
Maximum Heart Rate: 145 bpm (77% MHR)
Fat Percentage of Calories: 30%
Incline DB Press
2 warms
80 lbs. x 8 reps/80 lbs. x 8 reps-PREVIOUS
80 lbs. x 8 reps/85 lbs. x 8 reps-(- 5 lbs.)
85 lbs. x 7 reps/85 lbs. x 7 reps-PREVIOUS
85 lbs. x 6 reps./90 lbs. x 5 reps_DROP_80 lbs. x 3 reps_DROP_70 lbs. x 4 Reps.-(- 5 lbs., + 1 Rep.)
Flat Barbell Press
2 Warms
155 lbs. x 8 reps/185 lbs. x 8 reps-(-30 lbs., + 2 Reps.)
175 lbs. x 8 reps_DROP_135 lbs. x 6 reps./185 lbs. x 5 reps.-(- 10 lbs., + 3 reps.)
Chest Dips
16/20 (- 4 Reps)
15/14 (+ 1 Rep)
14/13 (+ 1 Rep)
12/12 - PREVIOUS
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./105 lbs. x 6 Reps.-PREVIOUS
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.-PREVIOUS
110 lbs. x 10 reps/130 lbs. x 10 Reps.-PREVIOUS
Concentration Curl
1 Warm
35 lbs. x 12 reps/35 lbs. x 12 Reps.-PREVIOUS
Thursday, June 30, 2011
A-1-Quads & Calves (3)
The 3rd round begins! And with that, I'm all caught up with my posts.
Only difference in terms of poundages and reps are with the two exercises that bookend the entire workout.
I went lighter with the leg extensions and single calf raises and the changes are reflected below.
Previous 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%
Today's Workout...
Duration: 1:01:38
Calories: 542
Average Heart Rate: 122 bpm (65% MHR)
Maximum Heart Rate: 163 bpm (86% MHR)
Fat Percentage of Calories: 28%
Leg Extension
2 warms
200 lbs. x 10 Reps./215 lbs. x 10 Reps.-(-15 lbs.)
200 lbs. x 10 Reps./215 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
285 lbs. x 8 Reps./285 lbs. x 8 reps.-Previous
315 lbs. x 8 Reps./315 lbs. x 8 reps.-Previous
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
55 lbs. x 20 reps.
55 lbs. x 16 reps.
55 lbs. x 16 reps.
55 lbs. x 15 reps.
55 lbs. x 15 reps.
Steady State Cardio....
35 Minutes on Stationary Bike, Treadmill, and Stepmill
Only difference in terms of poundages and reps are with the two exercises that bookend the entire workout.
I went lighter with the leg extensions and single calf raises and the changes are reflected below.
Previous 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%
Today's Workout...
Duration: 1:01:38
Calories: 542
Average Heart Rate: 122 bpm (65% MHR)
Maximum Heart Rate: 163 bpm (86% MHR)
Fat Percentage of Calories: 28%
Leg Extension
2 warms
200 lbs. x 10 Reps./215 lbs. x 10 Reps.-(-15 lbs.)
200 lbs. x 10 Reps./215 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
285 lbs. x 8 Reps./285 lbs. x 8 reps.-Previous
315 lbs. x 8 Reps./315 lbs. x 8 reps.-Previous
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
55 lbs. x 20 reps.
55 lbs. x 16 reps.
55 lbs. x 16 reps.
55 lbs. x 15 reps.
55 lbs. x 15 reps.
Steady State Cardio....
35 Minutes on Stationary Bike, Treadmill, and Stepmill
Wednesday, June 29, 2011
A-4-Delts and Triceps (2)
Catchup continues with yesterdays workout.
Good workout with no interruptions like last week.
I saw small gains as far as an extra rep or two with certain exercises and a large increase in weight but mostly in part to using a different apparatus and/or machine.
Weights and reps achieved remained the same. The following is where I saw the small gains I spoke of.
I worked up 145 lbs. for my third working set as opposed to my 4th like last week. While I worked up to this weight sooner, I got in one less rep.
I got two extra reps with the seated laterals at the same weight i left off with last week. I also got two extra reps on my last working set with the front raises.
I made the most "gains" with the pressdown and the extension and the single arm pressdown remains the same.
Previous 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%
Today's Workout...
Duration: 55:00
Calories: 341
Average Heart Rate: 108 bpm (57% MHR)
Maximum Heart Rate: 141 bpm (75% MHR)
Fat Percentage of Calories: 41%
Seated Barbell Press
2 Warms
135 lbs. x 8 Reps./135 lbs. x 8 Reps.-PREVIOUS
135 lbs. x 8 Reps./135 lbs. x 8 Reps.-PREVIOUS
145 lbs. x 6 Reps./135 lbs. x 8 Reps.-(+ 10 lbs., - 2 Reps.)
145 lbs. x 6 Reps._DROP_95 lbs. x 12 Reps./145 lbs. x 7 Reps..-(- 1 Rep.)
Seated Side Lateral Raises
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 10 Reps._DROP_25 lbs. x 8 Reps._DROP_15 lbs. x 10 Reps./30 lbs. x 8 Reps.-(+ 2 Reps.)
Front Raise
1 warm
15 lbs. x 12 Reps./15 lbs. x 12 Reps.-PREVIOUS
20 lbs. x 12 Reps./20 lbs. x 12 Reps.-PREVIOUS
25 lbs. x 12 Reps./25 lbs. x 10 Reps.-(+2 Reps)
Tricepe Pressdown-Straight Bar (Used a different Pulley Machine so resistance felt different)
2 Warms
80 lbs. x 10 Reps./70 lbs. x 10 Reps.-(+ 10 lbs.)
100 lbs. x 12 Reps./70 lbs. x 10 Reps.-(+30 lbs., + 2 Reps.)
120 lbs. x 12 Reps./80 lbs. x 10 Reps.-(+40 lbs., + 2 Reps.)
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
25 lbs. x 12 Reps./30 lbs. x 8 Reps.-(-5 lbs., + 4 Reps.)
1 Arm-Underhand Press
1 Warm
50 lbs. x 12 Reps./50 lbs. x 12 Reps.-PREVIOUS
Steady State Cardio on...
35 Minutes on Bike, Treadmill, and stepmill
Good workout with no interruptions like last week.
I saw small gains as far as an extra rep or two with certain exercises and a large increase in weight but mostly in part to using a different apparatus and/or machine.
Weights and reps achieved remained the same. The following is where I saw the small gains I spoke of.
I worked up 145 lbs. for my third working set as opposed to my 4th like last week. While I worked up to this weight sooner, I got in one less rep.
I got two extra reps with the seated laterals at the same weight i left off with last week. I also got two extra reps on my last working set with the front raises.
I made the most "gains" with the pressdown and the extension and the single arm pressdown remains the same.
Previous 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%
Today's Workout...
Duration: 55:00
Calories: 341
Average Heart Rate: 108 bpm (57% MHR)
Maximum Heart Rate: 141 bpm (75% MHR)
Fat Percentage of Calories: 41%
Seated Barbell Press
2 Warms
135 lbs. x 8 Reps./135 lbs. x 8 Reps.-PREVIOUS
135 lbs. x 8 Reps./135 lbs. x 8 Reps.-PREVIOUS
145 lbs. x 6 Reps./135 lbs. x 8 Reps.-(+ 10 lbs., - 2 Reps.)
145 lbs. x 6 Reps._DROP_95 lbs. x 12 Reps./145 lbs. x 7 Reps..-(- 1 Rep.)
Seated Side Lateral Raises
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 10 Reps._DROP_25 lbs. x 8 Reps._DROP_15 lbs. x 10 Reps./30 lbs. x 8 Reps.-(+ 2 Reps.)
Front Raise
1 warm
15 lbs. x 12 Reps./15 lbs. x 12 Reps.-PREVIOUS
20 lbs. x 12 Reps./20 lbs. x 12 Reps.-PREVIOUS
25 lbs. x 12 Reps./25 lbs. x 10 Reps.-(+2 Reps)
Tricepe Pressdown-Straight Bar (Used a different Pulley Machine so resistance felt different)
2 Warms
80 lbs. x 10 Reps./70 lbs. x 10 Reps.-(+ 10 lbs.)
100 lbs. x 12 Reps./70 lbs. x 10 Reps.-(+30 lbs., + 2 Reps.)
120 lbs. x 12 Reps./80 lbs. x 10 Reps.-(+40 lbs., + 2 Reps.)
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
25 lbs. x 12 Reps./30 lbs. x 8 Reps.-(-5 lbs., + 4 Reps.)
1 Arm-Underhand Press
1 Warm
50 lbs. x 12 Reps./50 lbs. x 12 Reps.-PREVIOUS
Steady State Cardio on...
35 Minutes on Bike, Treadmill, and stepmill
Tuesday, June 28, 2011
Interval Cardio-Round 1
Time for some catchup.
I have been doing intervals twice a week for two weeks and I've discovered immediately just how tough it is. So, I may extend the days between sessions by a day.
Again, I felt like I was running on fumes and it was truly a challenge to complete and the prescribed "cooldown" for the last 10 minutes of the 30 minutes I spend...must be spent, well?....cooling down.
Tonight...
Duration: 30:15
Calories: 357
Average Heart Rate: 144 bpm (76% MHR)
Maximum Heart Rate: 177 bpm (94% MHR)
Fat Percentage of Calories: 17%
Previous Workout...
Duration: 30:02
Calories: 357
Average Heart Rate: 140 bpm (74% MHR)
Maximum Heart Rate: 170 bpm (90% MHR)
Fat Percentage of Calories: 17%
I have been doing intervals twice a week for two weeks and I've discovered immediately just how tough it is. So, I may extend the days between sessions by a day.
Again, I felt like I was running on fumes and it was truly a challenge to complete and the prescribed "cooldown" for the last 10 minutes of the 30 minutes I spend...must be spent, well?....cooling down.
Tonight...
Duration: 30:15
Calories: 357
Average Heart Rate: 144 bpm (76% MHR)
Maximum Heart Rate: 177 bpm (94% MHR)
Fat Percentage of Calories: 17%
Previous Workout...
Duration: 30:02
Calories: 357
Average Heart Rate: 140 bpm (74% MHR)
Maximum Heart Rate: 170 bpm (90% MHR)
Fat Percentage of Calories: 17%
Monday, June 27, 2011
A-3-Back and Hamstrings (2)
I forgot to hit publish last night...again.
Yet another challenging workout. I came away a little annoyed as upon completing the pulldowns all the racks that I could've used for deadlifts were being used by folks that were taking their time!
The poundages and the amount of reps are pretty much the same for the most part save for increasing weight for the straight arm pulldowns and I hit the high end of prescribed rep ranges for my deads for each working set.
Another solid back and hamstrings workout.
Previous 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%
Tonight's Workout...
Duration: 56:42
Calories: 460
Average Heart Rate: 119 bpm (63% MHR)
Maximum Heart Rate: 221 bpm (117% MHR)
Fat Percentage of Calories: 32%
Lat Pulldown-Over
2 Warms
180 lbs. x 8 Reps./180 lbs. x 8 Reps.-PREVIOUS
180 lbs. x 8 Reps./180 lbs. x 8 Reps.-PREVIOUS
200 lbs. x 6 Reps./200 lbs. x 6 Reps.-PREVIOUS
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 8 Reps./275 lbs. x 6 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
60 lbs. x 12 Reps./50 lbs. x 12 Reps.-(+10 lbs.)
60 lbs. x 12 Reps./50 lbs. x 12 Reps.-(+10 lbs.)
Seated Leg Curl (Substituted from Standing Leg Curl from PREVIOUS workout)
135 lbs. x 12 Reps./135 lbs. x 12 Reps.-PREVIOUS
155 lbs. x 10 Reps./145 lbs. x 10 Reps.-(+10 lbs.)
155 lbs. x 10 Reps./155 lbs. x 10 Reps.-PREVIOUS
Stiff Legged Dumbbell Deadlift
1 Warm
75 lbs. x 12 Reps./75 lbs. x 12 Reps.-PREVIOUS
Steady State Cardio on...
35 Minutes on Stepmill and Stationary Bike
Yet another challenging workout. I came away a little annoyed as upon completing the pulldowns all the racks that I could've used for deadlifts were being used by folks that were taking their time!
The poundages and the amount of reps are pretty much the same for the most part save for increasing weight for the straight arm pulldowns and I hit the high end of prescribed rep ranges for my deads for each working set.
Another solid back and hamstrings workout.
Previous 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%
Tonight's Workout...
Duration: 56:42
Calories: 460
Average Heart Rate: 119 bpm (63% MHR)
Maximum Heart Rate: 221 bpm (117% MHR)
Fat Percentage of Calories: 32%
Lat Pulldown-Over
2 Warms
180 lbs. x 8 Reps./180 lbs. x 8 Reps.-PREVIOUS
180 lbs. x 8 Reps./180 lbs. x 8 Reps.-PREVIOUS
200 lbs. x 6 Reps./200 lbs. x 6 Reps.-PREVIOUS
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 8 Reps./275 lbs. x 6 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
60 lbs. x 12 Reps./50 lbs. x 12 Reps.-(+10 lbs.)
60 lbs. x 12 Reps./50 lbs. x 12 Reps.-(+10 lbs.)
Seated Leg Curl (Substituted from Standing Leg Curl from PREVIOUS workout)
135 lbs. x 12 Reps./135 lbs. x 12 Reps.-PREVIOUS
155 lbs. x 10 Reps./145 lbs. x 10 Reps.-(+10 lbs.)
155 lbs. x 10 Reps./155 lbs. x 10 Reps.-PREVIOUS
Stiff Legged Dumbbell Deadlift
1 Warm
75 lbs. x 12 Reps./75 lbs. x 12 Reps.-PREVIOUS
Steady State Cardio on...
35 Minutes on Stepmill and Stationary Bike
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