Last friday's workout had me again, hitting a personal record with the slight incline barbell press at 230 lbs. for 7 reps.
Started and ended heavier with the incline db press and hit a personal record with 85 lbs. for 10 reps.
I went lighter with the flat dumbbell flye to focus more on moving the weight slowly and squeezing the muscle and went lighter with the biceps exercises to round out the workout.
Previous 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%
Today's Workout...
Duration: 1:07:47
Calories: 452
Average Heart Rate: 110 bpm (58% MHR)
Maximum Heart Rate: 139 bpm (74% MHR)
Fat Percentage of Calories: 40%
Slight Incline Barbell Press
2 warms
185 lbs. x 8 reps
195 lbs. x 8 reps
215 lbs. x 8 reps
230 lbs. x 7 reps
Incline DB Press
2 Warms
80 lbs. x 10 reps
85 lbs. x 10 reps
Flat DB Flye
40 lbs. x 12 reps.
40 lbs. x 12 reps.
40 lbs. x 12 reps.
Incline Dumbbell Curl
2 warms
35 lbs. x 6 Reps
35 lbs. x 6 Reps
40 lbs. x 6 Reps
Cable Curl
1 warm
100 lbs. x 10 Reps.
110 lbs. x 10 Reps.
100 lbs. x 10 Reps.
1 Arm Preacher Curl
1 Warm
40 lbs. x 12 Reps.
Friday, August 5, 2011
Thursday, August 4, 2011
B-1-Quads and Calves (4)
Not much changes here outside of my opting to use a towel for the sissy squats. (much better than using my belt)
Still a taxing workout nonetheless.
Previous 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%
Today's Workout...
Duration: 1:33:56
Calories: 534
Average Heart Rate: 105 bpm (56% MHR)
Maximum Heart Rate: 143 bpm (76% MHR)
Fat Percentage of Calories: 42%
Squats
3 warms
225 lbs. x 8 reps.
245 lbs. x 8 reps.
275 lbs. x 8 reps.
285 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 10 reps.
45 lbs. x 10 reps.
45 lbs. x 10 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-Incline walking
Still a taxing workout nonetheless.
Previous 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%
Today's Workout...
Duration: 1:33:56
Calories: 534
Average Heart Rate: 105 bpm (56% MHR)
Maximum Heart Rate: 143 bpm (76% MHR)
Fat Percentage of Calories: 42%
Squats
3 warms
225 lbs. x 8 reps.
245 lbs. x 8 reps.
275 lbs. x 8 reps.
285 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 10 reps.
45 lbs. x 10 reps.
45 lbs. x 10 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-Incline walking
Tuesday, August 2, 2011
B-4-Delts and Triceps (3)
For last week's delts and triceps session, I held steady at 45 lbs. for the lateral raise and dropped the weight on my barbell shrugs to get more overall reps.
With the high incline press, I, again, achieved another personal record, working up to 90 lbs. for my final working set for 8 reps. I also worked up with heavier weight than the previous weeks' workout for the preceding sets!
I also got more overall reps with the dips. Good, considering it was troublesome for me during the first wave of these workouts.
Previous 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%
Today's Workout...
Duration: N/A
Calories: N/A
Average Heart Rate: N/A
Maximum Heart Rate: N/A
Fat Percentage of Calories: N/A
Side Lateral Raise
2 Warms
45 lbs. x 8 Reps.
45 lbs. x 8 Reps.
45 lbs. x 8 Reps.
Barbell Shrug
2 warm
285 lbs. x 10 Reps.
285 lbs. x 10 Reps.
285 lbs. x 10 Reps.
High Incline Dumbbell Press
1 warm
80 lbs. x 10 Reps.
85 lbs. x 10 Reps.
90 lbs. x 8 Reps.
Dips
20 Reps.
16 Reps.
15 Reps.
16 Reps.
Rope Pressdown
1 Warm
80 lbs. x 10 Reps.
100 lbs. x 10 Reps.
90 lbs. x 10 Reps.
90 lbs. x 10 reps.
Reverse Pressdown
1 Warm
80 lbs. x 12 Reps.
Steady State Cardio on...
35 Minutes-run around outdoor track
With the high incline press, I, again, achieved another personal record, working up to 90 lbs. for my final working set for 8 reps. I also worked up with heavier weight than the previous weeks' workout for the preceding sets!
I also got more overall reps with the dips. Good, considering it was troublesome for me during the first wave of these workouts.
Previous 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%
Today's Workout...
Duration: N/A
Calories: N/A
Average Heart Rate: N/A
Maximum Heart Rate: N/A
Fat Percentage of Calories: N/A
Side Lateral Raise
2 Warms
45 lbs. x 8 Reps.
45 lbs. x 8 Reps.
45 lbs. x 8 Reps.
Barbell Shrug
2 warm
285 lbs. x 10 Reps.
285 lbs. x 10 Reps.
285 lbs. x 10 Reps.
High Incline Dumbbell Press
1 warm
80 lbs. x 10 Reps.
85 lbs. x 10 Reps.
90 lbs. x 8 Reps.
Dips
20 Reps.
16 Reps.
15 Reps.
16 Reps.
Rope Pressdown
1 Warm
80 lbs. x 10 Reps.
100 lbs. x 10 Reps.
90 lbs. x 10 Reps.
90 lbs. x 10 reps.
Reverse Pressdown
1 Warm
80 lbs. x 12 Reps.
Steady State Cardio on...
35 Minutes-run around outdoor track
Monday, August 1, 2011
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
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
Friday, July 29, 2011
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.
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.
Thursday, July 28, 2011
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
...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
Wednesday, July 27, 2011
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
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
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