A-3-Back and Hamstrings (4)

No partner this morning. (Sunday) I also had to skip the post workout cardio due to plans I had right after.

No changes except for my last working set of deadlifts where I got up 10 extra pounds on my lift.

Previous 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%

Today's Workout...

Duration: 58:22
Calories: 472
Average Heart Rate: 118 bpm (62% MHR)
Maximum Heart Rate: 148 bpm (78% 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 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
285 lbs. x 8 Reps./285 lbs. x 8 Reps.-PREVIOUS
325 lbs. x 7 Reps./315 lbs. x 8 Reps.-(+ 10 lbs., - 1 Rep.)

Bench Row
1 warm
50 lbs. x 10 Reps./50 lbs. x 10 Reps.-PREVIOUS
55 lbs. x 10 Reps./55 lbs. x 10 Reps.-PREVIOUS
55 lbs. x 10 Reps./55 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.-PREVIOUS
60 lbs. x 12 Reps./50 lbs. x 12 Reps.-PREVIOUS

Seated Leg Curl (Substituted from Standing Leg Curl from PREVIOUS workout)
155 lbs. x 12 Reps./135 lbs. x 12 Reps.-( +20 lbs.)
155 lbs. x 10 Reps./155 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

A-2-Chest and Biceps (4)

For this workout, it was the first time I had a partner for working out chest. I was excited considering I didn't need to walk across the rack with heavy dumbbells in my hands between sets and I'd save a little energy by having my dumbbells handed to me before sets of chest presses...among other things.

Great workout and as I've noted below, I was able to get a substantial amount of reps in with a partners' assistance.

The chest work was greatly affected while the biceps' portion (like previous weeks) remains the same.

Previous 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%

Today's Workout...

Duration: 1:08:48
Calories: 452
Average Heart Rate: 109 bpm (58% MHR)
Maximum Heart Rate: 136 bpm (72% MHR)
Fat Percentage of Calories: 40%

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 7 reps-(+ 1 Rep.)
85 lbs. x 8 reps./85 lbs. x 6 reps.-(+ 2 Rep.)

Flat Barbell Press
2 Warms
175 lbs. x 8 reps/155 lbs. x 8 reps-(+20 lbs.)
185 lbs. x 10 reps_DROP_155 lbs. x 6 reps./175 lbs. x 8 reps.-(+ 10 lbs., + 2 reps.)

Chest Dips
21/16 (+ 5 Reps)
16/15 (+ 1 Rep)
17/14 (+ 3 Rep)
16/12 -(+ 4 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./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

A-1-Quads & Calves (4)

Last go around with this cycle before moving on to the next wave of workouts. Can't wait.

Like last week, poundages and reps remained the same.

Again, worked out with a partner today. Big difference. I wish I had one everyday.

Previous 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%


Today's Workout...

Duration: 1:20:38
Calories: 715
Average Heart Rate: 117 bpm (63% MHR)
Maximum Heart Rate: 152 bpm (83% MHR)
Fat Percentage of Calories: 30%


Leg Extension
2 warms
200 lbs. x 10 Reps./200 lbs. x 10 Reps.-PREVIOUS
200 lbs. x 10 Reps./200 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./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

A-4-Delts and Triceps (3)

First workout post 4th of July and I'm looking forward to all the added energy.

Reps and poundages remain the same for the most part.

For the overhead press, I remained at 135 lbs. for all the working sets instead of working my way up with each set.

Previous 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%

Today's Workout...

Duration: 56:00
Calories: 351
Average Heart Rate: 108 bpm (57% MHR)
Maximum Heart Rate: 138 bpm (73% MHR)
Fat Percentage of Calories: 42%

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
135 lbs. x 8 Reps./145 lbs. x 6 Reps.-(- 10 lbs., + 2 Reps.)
135 lbs. x 7 Reps._DROP_95 lbs. x 12 Reps./145 lbs. x 6 Reps..-(- 10 lbs.,+ 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_15 lbs. x 12 Reps./30 lbs. x 1- Reps.-PREVIOUS

Front Raise
1 warm
15 lbs. x 12 Reps./15 lbs. x 12 Reps.-PREVIOUS
15 lbs. x 12 Reps./20 lbs. x 12 Reps.-(- 5 lbs.)
20 lbs. x 12 Reps./25 lbs. x 12 Reps.-(- 5 lbs.)

Tricepe Pressdown-Straight Bar
2 Warms
70 lbs. x 10 Reps.
70 lbs. x 10 Reps.
70 lbs. x 10 Reps.

Dumbbell Extension
1 Warm
25 lbs. x 12 Reps./25 lbs. x 10 Reps.-(+2 reps)
25 lbs. x 12 Reps./25 lbs. x 10 Reps.-(+2 reps)
25 lbs. x 12 Reps./25 lbs. x 10 Reps.-(+ 2 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 stepmill

A-3-Back and Hamstrings (3)

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

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%

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