C-1-Quads and Calves (3)

This days' quads and calves session was better than the previous. Alot of that has to do with the bar staying atop my delts and not rolling forward.

Alas, I was able to move up in weight for the final working set with the front squats. (195 lbs. for 7 reps.) and the final working set with the leg press. (630 lbs. for 10 Reps.)

Everything else remains the same from the previous workout.

Previous 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%

Today's Workout...

Duration: 49:16
Calories: 424
Average Heart Rate: 120 bpm (63% MHR)
Maximum Heart Rate: 160 bpm (85% MHR)
Fat Percentage of Calories: 30%

Front Squats
3 warms
155 lbs. x 8 reps.
185 lbs. x 6 reps.
195 lbs. x 7 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.
630 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 (2)

On this day, the morning of August 22, 2011, I've started training during the early morning hours. Part of the reason is, it allowed me to get some work in with my training partner a few times a week and these times are really the only times we'd be available to train.

For this workout, I increased weight and lifted more for the final two working sets with the overhead dumbbell press, increased weight from before with the final working set with the upright rows, and finally, went heavier with the rear delt flyes.

The triceps work remains the same.

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: 47:52
Calories: 419
Average Heart Rate: 121 bpm (64% MHR)
Maximum Heart Rate: 146 bpm (77% MHR)
Fat Percentage of Calories: 30%

Dumbbell Press
2 Warms
65 lbs. x 8 Reps
65 lbs. x 8 Reps.
70 lbs. x 8 Reps.
70 lbs. x 7 Reps.

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

Rear Delt Flye
1 warm
35 lbs. x 12 Reps.
35 lbs. x 12 Reps.
35 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 (2)

Since I'm behind a week and a half's worth of workouts. I'll keep the summaries as short as possible. (Hopefully) I just want to get my online blog and documentation up to date.

During this particular workout, I went up in weight by the third and final working set with the Bent Over Row, Rope Pulldown, and the stiff legged Deadlift. All of which is noted...after the jump.

Previous 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%

Tonight's Workout...

Duration: 1:00:52
Calories: 484
Average Heart Rate: 116 bpm (61% MHR)
Maximum Heart Rate: 144 bpm (76% MHR)
Fat Percentage of Calories: 23%

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

I followed up with assisted pullups for 10-12 more reps. with varying levels of assisted resistance.

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

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

Stiff Legged Barbell Deadlift
185 lbs. x 8 Reps.
185 lbs. x 8 Reps.
205 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
50 lbs. x 12 Reps.

C-2-Chest and Arms (2)

Good workout today, however, I had to resort to a few rest/pause and drop sets to finish out the flat and slight incline presses.

I've been slacking with the interval cardio...so, I did them for the first time in awhile AFTER my workout. I waited awhile, of course, consumed some aminos and I was back at it.

Previous 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%

Today's Workout...

Duration: 56:34
Calories: 527
Average Heart Rate: 124 bpm (58% MHR)
Maximum Heart Rate: 153 bpm (75% MHR)
Fat Percentage of Calories: 27%

Flat dumbbell bench press
2 warms
80 lbs. x 8 reps
85 lbs. x 8 reps
90 lbs. x 8 reps
95 lbs. x 6 reps

Slight Incline DB Press
2 Warms
80 lbs. x 10 reps
85 lbs. x 6 reps,_REST/PAUSE_3 Reps., 75 lbs. x 3 Reps.

Incline DB Flye
1 Warm
50 lbs. x 12 reps.
50 lbs. x 12 reps.
50 lbs. x 12 reps.

Hammer Curls
2 warms
65 lbs. x 6 Reps
65 lbs. x 6 Reps
65 lbs. x 6 Reps

Close Grip Barbell Curl
1 warm
75 lbs. x 10 Reps.
75 lbs. x 10 Reps.
75 lbs. x 10 Reps.

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

POST WORKOUT INTERVAL CARDIO

....30 minutes on a treadmill

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.