Legs are feeling sore from yesterday!
Gains on the flat and slight incline dumbbell presses from the previous go-around with this particular workout.
I completed the prescribed rep ranges for up to 15 lbs. more weight than before. Notably with the flat presses and 10 lbs. more with the slight incline presses.
Felt good today.
Previous 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%
Today's Workout...
Duration: 1:03:43
Calories: 598
Average Heart Rate: 124 bpm (58% MHR)
Maximum Heart Rate: 152 bpm (74% MHR)
Fat Percentage of Calories: 28%
Flat dumbbell bench press
2 warms
80 lbs. x 8 reps
85 lbs. x 8 reps
90 lbs. x 8 reps
100 lbs. x 8 reps
Slight Incline DB Press
2 Warms
80 lbs. x 10 reps
85 lbs. x 10 reps
Incline DB Flye
1 Warm
50 lbs. x 12 reps.
55 lbs. x 10 reps.
55 lbs. x 12 reps.
Hammer Curls
2 warms
65 lbs. x 6 Reps
65 lbs. x 6 Reps
70 lbs. x 6 Reps
Close Grip Barbell Curl
1 warm
85 lbs. x 10 Reps.
85 lbs. x 10 Reps.
85 lbs. x 10 Reps.
1 Arm Cable Curl
1 Warm
40 lbs. x 12 Reps.
Steady State Cardio...
35 minutes-Run in the park
Friday, August 12, 2011
Thursday, August 11, 2011
C-1-Quads and Calves (1)
Onto a new routine! i always look forward to starting a new cycle of different workouts.
I stuck with the same numbers from when I did this workout previously back in June. I definitely came away feeling stronger and will adjust accordingly next time.
Previous 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%
Today's Workout...
Duration: 56:46
Calories: 516
Average Heart Rate: 123 bpm (65% MHR)
Maximum Heart Rate: 165 bpm (87% MHR)
Fat Percentage of Calories: 28%
Front Squats
3 warms
135 lbs. x 8 reps.
155 lbs. x 8 reps.
185 lbs. x 8 reps.
Leg Extension
1 warm
185 lbs. x 10 reps.
200 lbs. x 10 reps.
Leg Press
540 lbs. x 10 reps.
540 lbs. x 10 reps.
540 lbs. x 10 reps.
Walking Dumbbell Lunge
45 lbs. x 12 reps.
45 lbs. x 12 reps.
45 lbs. x 12 reps.
High-Rep Seated Calf Raises
35 lbs. x 25 reps.
35 lbs. x 25 reps.
35 lbs. x 25 reps.
35 lbs. x 25 reps.
35 lbs. x 25 reps.
Steady State Cardio on...
35 minutes on the stationary bike
I stuck with the same numbers from when I did this workout previously back in June. I definitely came away feeling stronger and will adjust accordingly next time.
Previous 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%
Today's Workout...
Duration: 56:46
Calories: 516
Average Heart Rate: 123 bpm (65% MHR)
Maximum Heart Rate: 165 bpm (87% MHR)
Fat Percentage of Calories: 28%
Front Squats
3 warms
135 lbs. x 8 reps.
155 lbs. x 8 reps.
185 lbs. x 8 reps.
Leg Extension
1 warm
185 lbs. x 10 reps.
200 lbs. x 10 reps.
Leg Press
540 lbs. x 10 reps.
540 lbs. x 10 reps.
540 lbs. x 10 reps.
Walking Dumbbell Lunge
45 lbs. x 12 reps.
45 lbs. x 12 reps.
45 lbs. x 12 reps.
High-Rep Seated Calf Raises
35 lbs. x 25 reps.
35 lbs. x 25 reps.
35 lbs. x 25 reps.
35 lbs. x 25 reps.
35 lbs. x 25 reps.
Steady State Cardio on...
35 minutes on the stationary bike
Tuesday, August 9, 2011
B-4-Delts and Triceps (4)
Today was the first time where I didn't train with a partner for quite some time. I've made a few observations about both types of experiences as I really haven't had a regular training partner for an extended period of time.
Obviously, without a partner alternating sets with me, I was able to get out of the gym quicker and thus, it resulted in a more intense workout by moving along at a quicker pace. Without a partner, however, I wasn't able to get as many overall reps with say, the high incline press because my partner would help with the initial lift after I kicked up the weights before I would begin my working reps.
So, I reverted to rest/pause and a drop set to finish the amount of work I was doing previously with a partner. Getting the weight up initially is quite the effort in itself but it was no less intense especially with the shorter rest period.
Well, I best get used to training on my own again...not that I mind but I'll definitely miss the assurances of the spot.
Great workout today!
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: 37:43
Calories: 406
Average Heart Rate: 133 bpm (70% MHR)
Maximum Heart Rate: 159 bpm (84% MHR)
Fat Percentage of Calories: 21%
Side Lateral Raise
2 Warms
40 lbs. x 8 Reps.
45 lbs. x 8 Reps.
50 lbs. x 8 Reps.
Barbell Shrug
2 warm
275 lbs. x 10 Reps.
275 lbs. x 10 Reps.
275 lbs. x 10 Reps.
High Incline Dumbbell Press
1 warm
80 lbs. x 10 Reps.
85 lbs. x 7 Reps_Rest/Pause_3 Reps.
85 lbs. x 6 Reps._Drop_65 x 4 Reps.
Dips
16 Reps.
14 Reps.
14 Reps.
15 Reps.
Rope Pressdown
1 Warm
80 lbs. x 10 Reps.
80 lbs. x 10 Reps.
80 lbs. x 10 Reps.
80 lbs. x 10 reps.
Reverse Pressdown
1 Warm
80 lbs. x 12 Reps.
Steady State Cardio on...
35 Minutes-Stepmill/Stationary Bike
Obviously, without a partner alternating sets with me, I was able to get out of the gym quicker and thus, it resulted in a more intense workout by moving along at a quicker pace. Without a partner, however, I wasn't able to get as many overall reps with say, the high incline press because my partner would help with the initial lift after I kicked up the weights before I would begin my working reps.
So, I reverted to rest/pause and a drop set to finish the amount of work I was doing previously with a partner. Getting the weight up initially is quite the effort in itself but it was no less intense especially with the shorter rest period.
Well, I best get used to training on my own again...not that I mind but I'll definitely miss the assurances of the spot.
Great workout today!
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: 37:43
Calories: 406
Average Heart Rate: 133 bpm (70% MHR)
Maximum Heart Rate: 159 bpm (84% MHR)
Fat Percentage of Calories: 21%
Side Lateral Raise
2 Warms
40 lbs. x 8 Reps.
45 lbs. x 8 Reps.
50 lbs. x 8 Reps.
Barbell Shrug
2 warm
275 lbs. x 10 Reps.
275 lbs. x 10 Reps.
275 lbs. x 10 Reps.
High Incline Dumbbell Press
1 warm
80 lbs. x 10 Reps.
85 lbs. x 7 Reps_Rest/Pause_3 Reps.
85 lbs. x 6 Reps._Drop_65 x 4 Reps.
Dips
16 Reps.
14 Reps.
14 Reps.
15 Reps.
Rope Pressdown
1 Warm
80 lbs. x 10 Reps.
80 lbs. x 10 Reps.
80 lbs. x 10 Reps.
80 lbs. x 10 reps.
Reverse Pressdown
1 Warm
80 lbs. x 12 Reps.
Steady State Cardio on...
35 Minutes-Stepmill/Stationary Bike
Monday, August 8, 2011
B-3-Back and Hamstrings (4)
First time I've updated my blog with a workout done on the day of...
...The numbers remained the same for the most part after making gains in the T-Bar Rows, Dumbbell Deadlifts, and close row.
I went lighter, however, with the close row and lat pulldown today. I didn't feel I had enough in me to push through it.
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: 1:00:27
Calories: 583
Average Heart Rate: 126 bpm (62% MHR)
Maximum Heart Rate: 152 bpm (80% MHR)
Fat Percentage of Calories: 26%
Lat Pulldown-Under
2 Warms
180 lbs. x 8 Reps.
180 lbs. x 6 Reps.
180 lbs. x 6 Reps.
T-Bar Row
2 warms
225 lbs. x 8 Reps.
240 lbs. x 8 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.
160 lbs. x 12 Reps.
160 lbs. x 12 Reps.
Glute Ham Raise
16
16
14
14
Lying Leg Curl
1 Warm
110 lbs. x 12 Reps.
Steady State Cardio on...
35 Minutes-Stationary Bike
...The numbers remained the same for the most part after making gains in the T-Bar Rows, Dumbbell Deadlifts, and close row.
I went lighter, however, with the close row and lat pulldown today. I didn't feel I had enough in me to push through it.
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: 1:00:27
Calories: 583
Average Heart Rate: 126 bpm (62% MHR)
Maximum Heart Rate: 152 bpm (80% MHR)
Fat Percentage of Calories: 26%
Lat Pulldown-Under
2 Warms
180 lbs. x 8 Reps.
180 lbs. x 6 Reps.
180 lbs. x 6 Reps.
T-Bar Row
2 warms
225 lbs. x 8 Reps.
240 lbs. x 8 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.
160 lbs. x 12 Reps.
160 lbs. x 12 Reps.
Glute Ham Raise
16
16
14
14
Lying Leg Curl
1 Warm
110 lbs. x 12 Reps.
Steady State Cardio on...
35 Minutes-Stationary Bike
Friday, August 5, 2011
B-2-Chest and Arms (4)
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.
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.
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
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