B-2-Chest and Biceps (1)

Great chest and biceps workout yesterday and again, with assistance from a partner, I was able to lift more weight with the slight incline barbell press for my third and final working set. (195 and 205 lbs. for 8 reps respectively) and with the incline dumbbell presses (70 and 75 lbs. for 10 and 8 reps respectively)

I also lifted more overall weight with the incline dumbbell curl and the cable curl and lastly, the 1 arm preacher curl.

...I think I'm gettting too used to having a partner around but it's nice to have one. It helps keep me to a schedule, I'm less likely to put workouts off (not that I ever did...but for specific times, it helps), and it ignites somewhat of a competitive fire in me.

All good things.

Previous Workout:

Duration: 55:21
Calories: 482
Average Heart Rate: 123 bpm (65% MHR)
Maximum Heart Rate: 145 bpm (77% MHR)
Fat Percentage of Calories: 30%

Today's Workout...

Duration: 58:07
Calories: 426
Average Heart Rate: 113 bpm (67% MHR)
Maximum Heart Rate: 137 bpm (78% MHR)
Fat Percentage of Calories: 37%

Slight Incline Barbell Press
2 warms
185 lbs. x 8 reps
185 lbs. x 8 reps
195 lbs. x 8 reps
205 lbs. x 5 reps

Incline DB Press
2 Warms
70 lbs. x 8 reps
75 lbs. x 8 reps

Flat DB Flye
40 lbs. x 12 reps.
40 lbs. x 12 reps.
40 lbs. x 12 reps.

Incline Dumbbell Curl
2 warms
40 lbs. x 6 Reps
40 lbs. x 6 Reps
45 lbs. x 6 Reps

Cable Curl
1 warm
100 lbs. x 10 Reps.
100 lbs. x 10 Reps.
100 lbs. x 10 Reps.

1 Arm Preacher Curl
1 Warm
35 lbs. x 12 Reps.

Steady State Cardio on...

Run around the park for 35 minutes

B-1-Quads and Calves (1)

So begins a new round of workouts! and what better way to begin than with my favorite quads and calves workout!

The numbers remain the same from the last time except for my going lighter on the standing dumbbell calf raises.

Previous 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%

Today's Workout...

Duration: 1:07:51
Calories: 606
Average Heart Rate: 122 bpm (65% MHR)
Maximum Heart Rate: 151 bpm (80% MHR)
Fat Percentage of Calories: 30%

Squats
3 warms
245 lbs. x 8 reps.
265 lbs. x 8 reps.
285 lbs. x 8 reps.
315 lbs. x 8 reps.

Hack Squat
2 warms
235 lbs. x 10 reps.
245 lbs. x 10 reps.

Sissy Squat
20 reps.
20 reps.
20 reps.
20 reps.

Split Squat-Dumbbells
45 lbs. x 12 reps.
45 lbs. x 12 reps.
45 lbs. x 12 reps.

Standing Calf Raises-Dumbbells
35 lbs. x 20 reps.
35 lbs. x 20 reps.
35 lbs. x 20 reps.
35 lbs. x 20 reps.
35 lbs. x 20 reps.

Steady State Cardio on...

35 Minute jog around the park

A-4-Delts and Triceps (4)

Boy, the past week and a half has SUCKED nutritionally. The 4th of July weekend festivities spilled over this past week and I'm seeing fat in places where I didn't notice....some two weeks ago. This can be a slippery slope if I'm not careful.

I'm not making excuses. I'll own up to not being completely compliant.

Anyway, last workout for this cycle and made some gains with overall weight pushed and reps. achieved. Thanks to my partner. I'm getting used to this but he's also helped me get into the gym so despite of my nutritional shortcomings, I've had someone give me an extra push to get in the lab and get things done.

...and now my catch up is done.

Previous 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%

Today's Workout...

Duration: 57:08
Calories: 266
Average Heart Rate: 100 bpm (53% MHR)
Maximum Heart Rate: 128 bpm (68% MHR)
Fat Percentage of Calories: 48%

Seated Barbell Press
2 Warms
135 lbs. x 8 Reps./135 lbs. x 8 Reps.-PREVIOUS
145 lbs. x 8 Reps./135 lbs. x 8 Reps.-(+ 10 lbs.)
155 lbs. x 8 Reps./135 lbs. x 7 Reps.-(+ 20 lbs.)
155 lbs. x 8 Reps._DROP_95 lbs. x 12 Reps./135 lbs. x 8 Reps..-(+ 20 lbs)

Seated Side Lateral Raises
1 warm
25 lbs. x 10 Reps./25 lbs. x 10 Reps.-PREVIOUS
30 lbs. x 10 Reps./25 lbs. x 10 Reps.-(+ 5 lbs.)
35 lbs. x 10 Reps./30 lbs. x 10 Reps.-(+ 5 bs.)

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.)
20 lbs. x 12 Reps./20 lbs. x 12 Reps.-(- 5 lbs.)

Tricep Pressdown-Straight Bar
2 Warms
110 lbs. x 10 Reps.
120 lbs. x 10 Reps.
120 lbs. x 10 Reps.

Dumbbell Extension
1 Warm
25 lbs. x 12 Reps./25 lbs. x 12 Reps.-Previous
25 lbs. x 12 Reps./25 lbs. x 12 Reps.-Previous
25 lbs. x 12 Reps./25 lbs. x 12 Reps.-Previous

1 Arm-Underhand Press
1 Warm
50 lbs. x 12 Reps./50 lbs. x 12 Reps.-PREVIOUS

Steady State Cardio on...

35 Minutes running around the park

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