Talk about MAJOR catching up. I started a new job and with that comes with adjusting to a whole new daily routine. (waking up at a different time, different commute times, meal times, training at work, and finding whatever time is left during the day...to get a workout in AND coordinate with my partner) Alas, the training was consistent despite of my taking 3 days off from last weekend through Tuesday of this week. I was feeling under the weather this past Monday coming off of a scorcher of a heatwave dominated last weekend.
For the underhand lat pulldowns, I pulled the same amount of weight as the previous workout but was able to perform more overall reps through three sets.
I saw great gains with the T-bar row in achieving personal bests in weight pulled and more reps overall...exceeding prescribed rep ranges!
To round out the rest of the workout, poundages and reps remained the same.
Great workout. More gains.
Previous 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%
Tonight's Workout...
Duration: 1:07:03
Calories: 567
Average Heart Rate: 119 bpm (62% MHR)
Maximum Heart Rate: 151 bpm (80% MHR)
Fat Percentage of Calories: 31%
Lat Pulldown-Under
2 Warms
180 lbs. x 8 Reps.
180 lbs. x 8 Reps.
180 lbs. x 8 Reps.
T-Bar Row
2 warms
215 lbs. x 8 Reps.
225 lbs. x 9 Reps.
240 lbs. x 9 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
16
13
15
15
Lying Leg Curl
1 Warm
105 lbs. x 12 Reps.
Steady State Cardio on...
35 Minutes of stair runs in the park
Tuesday, July 26, 2011
Friday, July 22, 2011
B-2-Chest and Biceps (2)
Kick ass chest and biceps workout this morning!
Made gains all around and felt real strong.
I increased weight sooner and progressively with each set on the slight incline presses and hit my rep ranges. Working up to 215 lbs., a personal best, for 8 reps.
My strength didn't wane for the incline db presses that followed as I remained the same.
I progressively increased weight on the flat flyes and hit the higher end of the prescribed rep range.
Finally, I worked up to a personal best of 50 lbs. for the incline dumbbell curl and finished the workout with 40 lb. dumbbell preachers...yet another personal best!
Previous 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%
Today's Workout...
Duration: 1:02:07
Calories: 512
Average Heart Rate: 117 bpm (62% MHR)
Maximum Heart Rate: 142 bpm (75% MHR)
Fat Percentage of Calories: 34%
Slight Incline Barbell Press
2 warms
185 lbs. x 8 reps
195 lbs. x 8 reps
205 lbs. x 8 reps
215 lbs. x 8 reps
Incline DB Press
2 Warms
70 lbs. x 8 reps
75 lbs. x 9 reps
Flat DB Flye
40 lbs. x 12 reps.
45 lbs. x 12 reps.
50 lbs. x 12 reps.
Incline Dumbbell Curl
2 warms
40 lbs. x 6 Reps
45 lbs. x 6 Reps
50 lbs. x 5 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
40 lbs. x 12 Reps.
Steady State Cardio on...
Incline Walking for 35 minutes
Made gains all around and felt real strong.
I increased weight sooner and progressively with each set on the slight incline presses and hit my rep ranges. Working up to 215 lbs., a personal best, for 8 reps.
My strength didn't wane for the incline db presses that followed as I remained the same.
I progressively increased weight on the flat flyes and hit the higher end of the prescribed rep range.
Finally, I worked up to a personal best of 50 lbs. for the incline dumbbell curl and finished the workout with 40 lb. dumbbell preachers...yet another personal best!
Previous 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%
Today's Workout...
Duration: 1:02:07
Calories: 512
Average Heart Rate: 117 bpm (62% MHR)
Maximum Heart Rate: 142 bpm (75% MHR)
Fat Percentage of Calories: 34%
Slight Incline Barbell Press
2 warms
185 lbs. x 8 reps
195 lbs. x 8 reps
205 lbs. x 8 reps
215 lbs. x 8 reps
Incline DB Press
2 Warms
70 lbs. x 8 reps
75 lbs. x 9 reps
Flat DB Flye
40 lbs. x 12 reps.
45 lbs. x 12 reps.
50 lbs. x 12 reps.
Incline Dumbbell Curl
2 warms
40 lbs. x 6 Reps
45 lbs. x 6 Reps
50 lbs. x 5 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
40 lbs. x 12 Reps.
Steady State Cardio on...
Incline Walking for 35 minutes
Thursday, July 21, 2011
B-1-Quads and Calves (2)
Another intense quads and calves workout...unfortunately, the AC was broke and i was a walking pool throughout the workout. I was absolutely soaked!
Anyway, increased weight in the hack squat and the standing calf raises. For the rest of the exercises, poundages and reps remain the same.
Previous 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%
Today's Workout...
Duration: 1:19:51
Calories: 578
Average Heart Rate: 113 bpm (60% MHR)
Maximum Heart Rate: 148 bpm (78% MHR)
Fat Percentage of Calories: 34%
Squats
3 warms
245 lbs. x 8 reps.
275 lbs. x 8 reps.
285 lbs. x 8 reps.
315 lbs. x 8 reps.
Hack Squat
2 warms
270 lbs. x 10 reps.
270 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
40 lbs. x 20 reps.
40 lbs. x 20 reps.
40 lbs. x 20 reps.
40 lbs. x 20 reps.
40 lbs. x 20 reps.
Steady State Cardio on...
35 Minutes on the StepMill and Stationary Bike
Anyway, increased weight in the hack squat and the standing calf raises. For the rest of the exercises, poundages and reps remain the same.
Previous 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%
Today's Workout...
Duration: 1:19:51
Calories: 578
Average Heart Rate: 113 bpm (60% MHR)
Maximum Heart Rate: 148 bpm (78% MHR)
Fat Percentage of Calories: 34%
Squats
3 warms
245 lbs. x 8 reps.
275 lbs. x 8 reps.
285 lbs. x 8 reps.
315 lbs. x 8 reps.
Hack Squat
2 warms
270 lbs. x 10 reps.
270 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
40 lbs. x 20 reps.
40 lbs. x 20 reps.
40 lbs. x 20 reps.
40 lbs. x 20 reps.
40 lbs. x 20 reps.
Steady State Cardio on...
35 Minutes on the StepMill and Stationary Bike
Wednesday, July 20, 2011
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
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
Tuesday, July 19, 2011
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%
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%
Monday, July 18, 2011
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
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
Friday, July 15, 2011
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%
...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%
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