C-4-Delts and Triceps (4)

Lunchtime!

Another early morning workout and I have now completed routines' A, B, and C twice!

Sets of Note:
4th and Final set of the dumbbell press where I got 75 lbs. for 6 reps., which I reckon, would be my personal record.

Led off heavier with the upright rows and like workouts' past, didn't go any heavier than 110 lbs. for reps.

Great workout!

Previous Workout...

Duration: 1:04:02
Calories: 559
Average Heart Rate: 121 bpm (64% MHR)
Maximum Heart Rate: 154 bpm (81% MHR)
Fat Percentage of Calories: 30%

Today's Workout...

Duration: 54:19
Calories: 516
Average Heart Rate: 126 bpm (67% MHR)
Maximum Heart Rate: 154 bpm (81% MHR)
Fat Percentage of Calories: 27%

Dumbbell Press
2 Warms
60 lbs. x 8 Reps
65 lbs. x 8 Reps.
70 lbs. x 8 Reps.
75 lbs. x 6 Reps.

Upright Row
2 warm
100 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.

C-3-Back and Hamstrings (4)

Last back and hamstrings workout for the C-Cycle. One more delts and triceps workout tomorrow and I would have finally completed A-B-C routines twice!

Moving right along, still suck with the pulls....oh well.

Sets of Note:

Final working set with bent over row at 215 lbs. for 8 reps.
Final working set with the stiff deadlift at 225 lbs. for 8 reps.
Final working set with the lying leg curl at 130 lbs. for 10 reps.

Great workout!

Previous 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%

Tonight's Workout...

Duration: 1:04:31
Calories: 512
Average Heart Rate: 116 bpm (61% MHR)
Maximum Heart Rate: 143 bpm (74% MHR)
Fat Percentage of Calories: 34%

Pullup
8 Reps.
6 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.
215 lbs. x 8 Reps.

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

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

Lying Leg Curl
2 warms
120 lbs. x 12 Reps.
130 lbs. x 10 Reps.

Single Leg-Leg Curl
1 Warm
60 lbs. x 10 Reps.

Steady State Cardio

35 minutes on the stepmill.

C-2-Chest and Arms (4)

And so with this post, I'm all caught up. First workout back since returning from the Outer Banks. As much as I miss laying poolside and hanging out at the beach, I missed the weight room as well.

New month. And I'm hoping to finish the year off strong and put myself in a better position to dial-in for a show(s)

More details later for the check-in update.

Previous 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%

Today's Workout...

Duration: 53:44
Calories: 499
Average Heart Rate: 124 bpm (66% MHR)
Maximum Heart Rate: 154 bpm (81% MHR)
Fat Percentage of Calories: 27%

Flat dumbbell bench press
2 warms
85 lbs. x 8 reps
95 lbs. x 8 reps
100 lbs. x 6 reps
100 lbs. x 4 reps_DROP_85 lbs. x 3 Reps.

Slight Incline DB Press
2 Warms
75 lbs. x 10 reps
80 lbs. x 7 reps,_DROP_75 lbs. x 3 Reps._DROP_55 lbs. x 4 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

17 minutes on the stationary bike.
18 minutes on the stepmill.

C-4-Delts and Triceps (3)

One last early morning workout before I headed down to the Outer Banks. (Well, VA Beach...until we hear back from our realtors regarding the availability to our house)

Fortunately, my part of town wasn't affected so much by the Hurricane. We're hoping for the best as we head down to the Outer Banks.

Overall good workout for which I was able to complete the prescribed reps for the overhead press at 70 lbs. for my final working set!

Everything else remains the same.

Previous 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%

Today's Workout...

Duration: 1:04:02
Calories: 559
Average Heart Rate: 121 bpm (64% MHR)
Maximum Heart Rate: 154 bpm (81% MHR)
Fat Percentage of Calories: 30%

Dumbbell Press
2 Warms
65 lbs. x 8 Reps
65 lbs. x 8 Reps.
65 lbs. x 8 Reps.
70 lbs. x 8 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-1-Quads and Calves (4)

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

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

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.