C-1-Quads and Calves (2)

Man, this week is brutal. I sucked yesterday with this workout. Ok. That maybe a stretch....

...but the darn barbell was rolling down my shoulders again for the front squats. Alas, I remain at 185 lbs.

Everything else, aside from the leg extensions, remain the same. (weights and reps)

Previous 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%

Today's Workout...

Duration: 51:06
Calories: 525
Average Heart Rate: 130 bpm (69% MHR)
Maximum Heart Rate: 169 bpm (89% MHR)
Fat Percentage of Calories: 23%

Front Squats
3 warms
155 lbs. x 8 reps.
185 lbs. x 6 reps.
185 lbs. x 8 reps.

Leg Extension
1 warm
200 lbs. x 10 reps.
215 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

C-4-Delts and Triceps (1)

My back from the previous workout was killing me.

Again, for this workout also, I lifted less than the last time which was frustrating but got through it.

I'm slowly getting back to the whole "training by myself" routine again. I almost forgot how much more intense it was with shorter rest periods and forcing myself (no spot) past sticking points and employing intensity techniques here and there. (drops and such)



Previous 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%

Today's Workout...

Duration: N/A
Calories: N/A
Average Heart Rate: 133
Maximum Heart Rate: 159 bpm (84% MHR)
Fat Percentage of Calories: 21%

Dumbbell Press
2 Warms
65 lbs. x 8 Reps
65 lbs. x 8 Reps.
65 lbs. x 7 Reps.
65 lbs. x 4 Reps._DROP_50 lbs. x 4 Reps.

Upright Row
2 warm
90 lbs. x 10 Reps.
100 lbs. x 10 Reps.
100 lbs. x 10 Reps.

Rear Delt Flye
1 warm
30 lbs. x 12 Reps.
30 lbs. x 12 Reps.
30 lbs. x 12 Reps.

Bar Extension
2 Warms
80 lbs. x 10 Reps.
80 lbs. x 10 Reps
80 lbs. x 10 Reps.

Dumbbell Kickback
1 Warm
25 lbs. x 12 Reps.
25 lbs. x 12 Reps.
25 lbs. x 12 Reps.

1 Arm Rope Pressdown
1 Warm
40 lbs. x 12 Reps.

Steady State Cardio on...

Stationary Bike for 35 Minutes

C-3-Back and Hamstrings (1)

Catchup Time! (Lunchtime also....) the first of 4 entries this week....

This workout was from Monday, August 15th.

This is my least favorite back workout. That doesn't mean I don't like it. On the contrary. I just suck at it. That maybe too harsh but I digress.

Numbers remain the same from the last time I did this back in June. I sucked at pulls and I thought I would have improved some but no. In fact, the pulls felt a wee bit harder. The same can be said about the bent over rows. I went lighter than the last time.

...it was a nice shock to the body, however, as I was SUPER SORE the following day.

Previous 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%

Tonight's Workout...

Duration: 40:39
Calories: 375
Average Heart Rate: 124 bpm (66% MHR)
Maximum Heart Rate: 142 bpm (75% MHR)
Fat Percentage of Calories: 28%

Pullup
8 Reps.
8 Reps.
6 Reps.
6 Reps.

I followed up with assisted pullups for 10-12 more reps.

Bent Over Barbell Row
2 warms
185 lbs. x 8 Reps.
185 lbs. x 8 Reps.
185 lbs. x 8 Reps.

Rope Pulldown
1 warms
70 lbs. x 12 Reps.
70 lbs. x 12 Reps.
70 lbs. x 12 Reps.

Stiff Legged Barbell Deadlift
185 lbs. x 8 Reps.
185 lbs. x 8 Reps.
185 lbs. x 8 Reps.

Lying Leg Curl
2 warms
120 lbs. x 12 Reps.
125 lbs. x 12 Reps.

Single Leg-Leg Curl
1 Warm
60 lbs. x 12 Reps.

Steady State Cardio

35 minutes on the stepmill.

C-2-Chest and Arms (1)

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

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

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

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