Today was the day Hurricane Irene started it's path up the east coast.
It was also the day I made the best gains for this particular quads and calves workout.
I lifted more weight for each working set of the front squats. Ending at 205 lbs. for 7 reps.
For the leg extensions, I was able to lift the entire stack of plates for 10 reps. at 245 lbs.!
and finally, I was able to push more weight with the leg presses.
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: 1:44:35
Calories: 832
Average Heart Rate: 117 bpm (62% MHR)
Maximum Heart Rate: 164 bpm (87% MHR)
Fat Percentage of Calories: 32%
Front Squats
3 warms
185 lbs. x 8 reps.
195 lbs. x 8 reps.
205 lbs. x 7 reps.
Leg Extension
1 warm
215 lbs. x 10 reps.
245 lbs. x 10 reps.
Leg Press
630 lbs. x 10 reps.
630 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
Saturday, August 27, 2011
Friday, August 26, 2011
C-2-Chest and Arms (3)
Excellent early morning workout on this day. Again, with my training partner, I was able to hit some personal records.
I led off heavier and lifted heavier for each working set on the flat dumbbell press until finally, I lifted the most I've ever lifted for the flat presses at 110 lbs. for 6 Reps.
I also went heavier with the slight incline presses and hit the prescribed rep ranges.
I went lighter with the flies and the biceps portion of the workout remains the same.
Previous 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%
Today's Workout...
Duration: 50:15
Calories: 523
Average Heart Rate: 131 bpm (69% MHR)
Maximum Heart Rate: 159 bpm (84% MHR)
Fat Percentage of Calories: 23%
Flat dumbbell bench press
2 warms
85 lbs. x 8 reps
95 lbs. x 8 reps
100 lbs. x 8 reps
110 lbs. x 6 reps
Slight Incline DB Press
2 Warms
80 lbs. x 10 reps
85 lbs. x 8 reps.
Incline DB Flye
1 Warm
40 lbs. x 12 reps.
40 lbs. x 12 reps.
40 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
75 lbs. x 10 Reps.
80 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 on a stepmill
I led off heavier and lifted heavier for each working set on the flat dumbbell press until finally, I lifted the most I've ever lifted for the flat presses at 110 lbs. for 6 Reps.
I also went heavier with the slight incline presses and hit the prescribed rep ranges.
I went lighter with the flies and the biceps portion of the workout remains the same.
Previous 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%
Today's Workout...
Duration: 50:15
Calories: 523
Average Heart Rate: 131 bpm (69% MHR)
Maximum Heart Rate: 159 bpm (84% MHR)
Fat Percentage of Calories: 23%
Flat dumbbell bench press
2 warms
85 lbs. x 8 reps
95 lbs. x 8 reps
100 lbs. x 8 reps
110 lbs. x 6 reps
Slight Incline DB Press
2 Warms
80 lbs. x 10 reps
85 lbs. x 8 reps.
Incline DB Flye
1 Warm
40 lbs. x 12 reps.
40 lbs. x 12 reps.
40 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
75 lbs. x 10 Reps.
80 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 on a stepmill
Thursday, August 25, 2011
C-3-Back and Hamstrings (3)
Again, I didn't fare as well with the pulls but was able to pull 205 lbs. for 2 out of the 3 working sets with the bent over row (as opposed to one), pulled more with each and every working set with the rope pulldowns, and pulled more (205 lbs.) for all but one of my working sets with the stiff legged barbell deadlifts.
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: 58:50
Calories: 447
Average Heart Rate: 115 bpm (61% MHR)
Maximum Heart Rate: 146 bpm (77% MHR)
Fat Percentage of Calories: 35%
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.
205 lbs. x 8 Reps.
205 lbs. x 8 Reps.
Rope Pulldown
1 warms
80 lbs. x 12 Reps.
80 lbs. x 12 Reps.
80 lbs. x 12 Reps.
Stiff Legged Barbell Deadlift
185 lbs. x 8 Reps.
205 lbs. x 8 Reps.
205 lbs. x 8 Reps.
Lying Leg Curl
2 warms
120 lbs. x 12 Reps.
120 lbs. x 12 Reps.
Single Leg-Leg Curl
1 Warm
60 lbs. x 12 Reps.
Steady State Cardio
35 minutes on the stepmill.
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: 58:50
Calories: 447
Average Heart Rate: 115 bpm (61% MHR)
Maximum Heart Rate: 146 bpm (77% MHR)
Fat Percentage of Calories: 35%
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.
205 lbs. x 8 Reps.
205 lbs. x 8 Reps.
Rope Pulldown
1 warms
80 lbs. x 12 Reps.
80 lbs. x 12 Reps.
80 lbs. x 12 Reps.
Stiff Legged Barbell Deadlift
185 lbs. x 8 Reps.
205 lbs. x 8 Reps.
205 lbs. x 8 Reps.
Lying Leg Curl
2 warms
120 lbs. x 12 Reps.
120 lbs. x 12 Reps.
Single Leg-Leg Curl
1 Warm
60 lbs. x 12 Reps.
Steady State Cardio
35 minutes on the stepmill.
Tuesday, August 23, 2011
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
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
Monday, August 22, 2011
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
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
Saturday, August 20, 2011
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.
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.
Friday, August 19, 2011
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
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
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