B-3-Back and Hamstrings (3)

Boy, it's getting tougher and tougher to keep up and again, I'm back catching up on a little over a weeks' worth of blogs. I have to commit to a time at night to just do it. At the end of the night (especially the past few weeks since starting the new gig), I've been very tired. Despite of this, all my training sessions are logged.

Now, for last monday's workout...(August 1st)

I reached personal records with the lat pulldown (200 for 6), T-bar row (240 for 7 then 250 for 8), the dumbbell deadlifts (95 for 10) and finally, the close row (200 for 10)

I was feeling good coming off a weekend that served as somewhat of a major re-feed.

I'm pleased with the strength gains throughout.

Previous 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%

Tonight's Workout...

Duration: 1:16:26
Calories: 680
Average Heart Rate: 122 bpm (65% MHR)
Maximum Heart Rate: 158 bpm (84% MHR)
Fat Percentage of Calories: 29%

Lat Pulldown-Under
2 Warms
180 lbs. x 8 Reps.
180 lbs. x 8 Reps.
200 lbs. x 6 Reps.

T-Bar Row
2 warms
225 lbs. x 8 Reps.
240 lbs. x 7 Reps.
250 lbs. x 8 Reps.

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

Seated Close Grip Cable Row
160 lbs. x 12 Reps.
180 lbs. x 10 Reps.
200 lbs. x 10 Reps.

Glute Ham Raise
16
14
14
13

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

Steady State Cardio on...

35 Minutes - Outdoor running

B-2-Chest and Biceps (3)

More and more gains to round out this week of weight training workouts.

I went heavier with each successive set on the slight incline barbell press and finally, for the last working set, I was able to achieve another personal best of 225 lbs. for 6 reps.! (I once struggled to lift 6 at 185 lbs. during the first wave of these workouts)

The gains didn't stop there as I bested last weeks' weight and reps in the incline dumbbell press as I was able to beat the prescribed rep ranges and achieve a personal best of 80 lbs. for 11 reps. for the inclines.

The rest of the workouts' numbers remain the same but definitely encouraged by the gains across the board this week!

Previous 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%

Today's Workout...

Duration: 1:12:43
Calories: 519
Average Heart Rate: 112 bpm (59% MHR)
Maximum Heart Rate: 139 bpm (74% MHR)
Fat Percentage of Calories: 38%

Slight Incline Barbell Press
2 warms
185 lbs. x 8 reps
195 lbs. x 8 reps
215 lbs. x 8 reps
225 lbs. x 6 reps

Incline DB Press
2 Warms
75 lbs. x 12 reps
80 lbs. x 11 reps

Flat DB Flye
45 lbs. x 12 reps.
45 lbs. x 12 reps.
50 lbs. x 10 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.
110 lbs. x 10 Reps.
120 lbs. x 10 Reps.

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

B-1-Quads and Calves (3)

For once, the one workout where I went lighter and variables remained the same. I felt like I was reaching here, however, for energy.

...well, lighter in terms of weight with the squat. Still one of the more grueling workouts in this cycle of plans.

Previous 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%

Today's Workout...

Duration: 1:28:24
Calories: 584
Average Heart Rate: 110 bpm (58% MHR)
Maximum Heart Rate: 153 bpm (81% MHR)
Fat Percentage of Calories: 37%

Squats
3 warms
225 lbs. x 8 reps.
245 lbs. x 8 reps.
275 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 Minute run around the park

B-4-Delts and Triceps (2)

I was able to work up to a personal best of 50 lbs. for 8 reps. on the side lateral raises besting last weeks' workout.

Feeling strong, I achieved personal bests in the barbell shrug in shrugging 315 lbs. for 8 to 10 reps. for all three working sets besting last weeks' workouts completely!

I also hit a personal best in the high incline press by working up to 85 lbs. for 11 reps. on my final working set.

Lastly, like last week, I performed more overall dips and for the pressdown movements to conclude the workout, weights and reps remain the same.


Previous 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%

Today's Workout...

Duration: 1:09:52
Calories: 505
Average Heart Rate: 113 bpm (60% MHR)
Maximum Heart Rate: 158 bpm (84% MHR)
Fat Percentage of Calories: 36%

Side Lateral Raise
2 Warms
45 lbs. x 8 Reps.
45 lbs. x 8 Reps.
50 lbs. x 8 Reps.

Barbell Shrug
2 warm
315 lbs. x 8 Reps.
315 lbs. x 8 Reps.
315 lbs. x 10 Reps.

High Incline Dumbbell Press
1 warm
75 lbs. x 10 Reps.
80 lbs. x 10 Reps.
85 lbs. x 11 Reps.

Dips
20 Reps.
15 Reps.
14 Reps.
14 Reps.

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

Reverse Pressdown
1 Warm
80 lbs. x 12 Reps.

Steady State Cardio on...

35 Minutes run in the park

B-3-Back and Hamstrings (2)

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

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

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