B-4-Delts and Triceps (1)

Was able to hold the weight at the top for a count of 1 with the assistance of my partner today on the lateral raises. I was able to work up to a heavier weight by my final working set besting the previous workout.

The barbell shrugs poundage and rep range remained the same.

I was able to best my previous weight and rep range in my final working set of the high incline dumbbell presses by going for 10 reps with 80 lbs. (5 reps. previously)

Lastly, I performed more overall reps with the dips with no lingering issues with my right rear delt like the last time I did these. Rounding the workout out, weight and rep ranges remain the same.


Previous 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%

Today's Workout...

Duration: 1:12:32
Calories: 399
Average Heart Rate: 104 bpm (55% MHR)
Maximum Heart Rate: 139 bpm (74% MHR)
Fat Percentage of Calories: 44%

Side Lateral Raise
2 Warms
40 lbs. x 8 Reps.
40 lbs. x 8 Reps.
45 lbs. x 7 Reps.

Barbell Shrug
2 warm
225 lbs. x 10 Reps.
245 lbs. x 10 Reps.
265 lbs. x 10 Reps.

High Incline Dumbbell Press
1 warm
70 lbs. x 10 Reps.
75 lbs. x 10 Reps.
80 lbs. x 10 Reps.

Dips
16 Reps.
16 Reps.
14 Reps.
15 Reps.

Rope Pressdown
1 Warm
70 lbs. x 12 Reps.
80 lbs. x 10 Reps.
80 lbs. x 10 Reps.
70 lbs. x 10 reps.

Reverse Pressdown
1 Warm
80 lbs. x 12 Reps.

Steady State Cardio on...

35 Minutes on StepMil

Interval Cardio-Round 1

Jogged today to the gym it was so hot and didn't want to get into the hotbox that is my car.

Got to the gym and did my intervals on the treadmill.

Good workout.

Tonight...

Duration: 30:22
Calories: 391
Average Heart Rate: 146 bpm (77% MHR)
Maximum Heart Rate: 172 bpm (91% MHR)
Fat Percentage of Calories: 15%

Previous Workout...

Duration: 1:21:21
Calories: 927
Average Heart Rate: 137 bpm (72% MHR)
Maximum Heart Rate: 175 bpm (93% MHR)
Fat Percentage of Calories: 19%

B-3-Back and Hamstrings (1)

Great workout this morning! I definitely felt the benefits of two days of complete rest!

I got one more rep on my final working set on the underhand pulldowns at 20 lbs. heavier from the previous workout.

After that, I lifted the same amount of weight and got in the same amount of reps leading up to the final working set where I got in 10 more lbs. and got the higher end of the rep range.

Rounding things out, I went heavier on the dumbbell deads at 90 lbs., got in more overall reps with the close grip row, and finally, the glute ham raise!

Feeling great.

Previous Workout:

Duration: 48:30
Calories: 441
Average Heart Rate: 125 bpm (66% MHR)
Maximum Heart Rate: 150 bpm (79% MHR)
Fat Percentage of Calories: 27%

Tonight's Workout...

Duration: 1:18:39
Calories: 652
Average Heart Rate: 118 bpm (62% MHR)
Maximum Heart Rate: 146 bpm (77% MHR)
Fat Percentage of Calories: 32%

Lat Pulldown-Under
2 Warms
180 lbs. x 8 Reps.
180 lbs. x 7 Reps.
180 lbs. x 7 Reps.

T-Bar Row
2 warms
200 lbs. x 8 Reps.
215 lbs. x 8 Reps.
225 lbs. x 8 Reps.

Dumbbell Deadlifts
2 warms
85 lbs. x 10 Reps.
90 lbs. x 10 Reps.

Seated Close Grip Cable Row
140 lbs. x 12 Reps.
140 lbs. x 12 Reps.
160 lbs. x 12 Reps.

Glute Ham Raise
14
12
12
12

Lying Leg Curl
1 Warm
110 lbs. x 12 Reps.

Steady State Cardio on...

35 Minutes of incline walking

Interval Cardio-Round 2

So today, I was invited by a friend to check out this obscure "garage" near my place for a class. I reluctantly agreed.

...as it turns out, I got subjected to my first experience with "unconventional" conditioning/cardio methods and got my ass kicked royally.

Basically, it consisted of (from what I remember) snatch, clean, and presses, chin ups/flat dumbbell press supersets, plate loaded rope pulls and plate loaded sled pushes back to back and a litany of stuff in between = the most thorough ass kicking i've been dealt. (i chose the right weekend to take off completely!)

...my friend, meanwhile, is badgering me to join his team for Tough Mudder this November. I think today's invite was his way of trying to convince me. I don't know about that.

Tonight...

Duration: 1:21:21
Calories: 927
Average Heart Rate: 137 bpm (72% MHR)
Maximum Heart Rate: 175 bpm (93% MHR)
Fat Percentage of Calories: 19%

Previous Workout...

Duration: 30:58
Calories: 365
Average Heart Rate: 135 bpm (71% MHR)
Maximum Heart Rate: 171 bpm (90% MHR)
Fat Percentage of Calories: 19%

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