A-4-Delts and Biceps (1)

Yesterday's Delts and Biceps workout...

Lifts/Sets of Note

Led off heavier than the last time I did these with the seated barbell press

155 lbs. for 8 Reps. for my final working set besting my previous personal best at 145 lbs. for 7 Reps.

Finally, for the barbell curl, I switched from using Olympic Bars to barbells off the rack as I've used olympic bars for the entire time I've done barbell curls in previous routines.

Previous 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%

Today's Workout...

Duration: 54:58
Calories: 493
Average Heart Rate: 122 bpm (65% MHR)
Maximum Heart Rate: 146 bpm (77% MHR)
Fat Percentage of Calories: 29%

Overhead Barbell Press
3 Warms
135 lbs. x 8 Reps
145 lbs. x 8 Reps.
155 lbs. x 8 Reps.

Seated Side Lateral Raise
1 warm
30 lbs. x 10 Reps.
30 lbs. x 10 Reps.
30 lbs. x 10 Reps.

Front Raise-SUPERSET-Seated Rear Delt Raise
1 warm
40 lbs. x 12 Reps./20 lbs. x 12 Reps.
50 lbs. x 12 Reps./20 lbs. x 12 Reps.

Used barbells here for the front raise.

Barbell Curl
2 Warms
100 lbs. x 6 Reps.
100 lbs. x 6 Reps
100 lbs. x 6 Reps.

Rope Curl
1 Warm
100 lbs. x 10 Reps.
100 lbs. x 10 Reps.
100 lbs. x 10 Reps.

Concentration Curl
35 lbs. x 12 Reps.
35 lbs. x 12 Reps.

Steady State Cardio...

35 Minutes on the Stepmill.

A-3-Back and Hamstrings (1)

Excellent back and hamstrings workout yesterday morning!

I wasn't aware of my previous bests in the deadlift as it has been a few months but when looking back at my old journals, it turns out that I went above and beyond what i started and led off with and what I ended with.

Lifts of Note:

200 lbs. for 8 Reps. with the wide grip lat pulldown.
I led off heavier with this exercise as well. I was feeling stronger.

365 lbs. for 7 reps. with the deadlift, which, I'm finding out now...is a personal best.
In the past I've led off with 225-245 lbs. but for this workout, I led off with 315 lbs., stayed there, and finished at 365 lbs. I guess I'm stronger than I thought.

60 lbs. for 10 reps. with the bench row.

200 lbs. for 12 reps. with the seated cable row.


Previous 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%

Tonight's Workout...

Duration: 1:21:57
Calories: 727
Average Heart Rate: 122 bpm (65% MHR)
Maximum Heart Rate: 160 bpm (85% MHR)
Fat Percentage of Calories: 26%

Lat Pulldown-Wide
3 Warms
180 lbs. x 8 reps.
180 lbs. x 8 reps.
200 lbs. x 8 reps.

Deadlifts
2 warms
315 lbs. x 8 Reps.
315 lbs. x 8 Reps.
365 lbs. x 7 Reps.

Bench Row
1 warms
50 lbs. x 10 Reps.
55 lbs. x 10 Reps.
60 lbs. x 10 Reps.

Seated Row
180 lbs. x 12 Reps.
180 lbs. x 12 Reps.
200 lbs. x 12 Reps.

Lying Leg Curl
2 warms
110 lbs. x 12 Reps.
110 lbs. x 12 Reps.
110 lbs. x 12 Reps.

Single Leg-Leg Curl
50 lbs. x 12 Reps.
50 lbs. x 12 Reps.
50 lbs. x 12 Reps.

A-2-Chest and Triceps (1)

When reviewing this workout on paper, I didn't think much of the rack pushups...

...that is, of course, until I actually I went around to doing them after the three exercises prior to it.

They were alot tougher than i thought and by then, my chest was toast.

Lifts of Note:

95 lbs. for 7 reps. on the incline DB press.

Previous 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%

Today's Workout...

Duration: 49:02
Calories: 389
Average Heart Rate: 116 bpm (61% MHR)
Maximum Heart Rate: 151 bpm (80% MHR)
Fat Percentage of Calories: 35%

Incline dumbbell press
3 warms
85 lbs. x 8 reps
90 lbs. x 8 reps
95 lbs. x 7 reps

Flat Barbell Press
2 Warms
185 lbs. x 10 reps.
205 lbs. x 8 reps.

Dips
16
14
14
14
14

Rack Pushups
11
10

Pressdown
2 warms
100 lbs. x 10 Reps.
110 lbs. x 10 Reps.
120 lbs. x 10 Reps.

DB Extension
20 lbs. x 12 Reps.
20 lbs. x 12 Reps.

Steady State Cardio

35 minutes on the stepmill.

A1 Quads and Calves (1)

Start of a new routine! ... on this day, Thursday, September 8, 2011! I can't wait!

This was leg workout was brutal! but I loved it!

Sets of Note:

205 lbs. for 8 reps with the front squat for the final working set!
55 lbs. (each hand) for 12 reps with the split squat for the final working set!

For the leg extensions and sumo squat, I can go no heavier than 245 lbs. (leg extensions....it's the ENTIRE STACK) and 120 lbs. (sumo squat....it's the heaviest dumbbell at my gym)

Looks like i'll be trying to beat my front squat and split squat numbers moving forward!

Previous 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%

Today's Workout...

Duration: 52:56
Calories: 480
Average Heart Rate: 123 bpm (62% MHR)
Maximum Heart Rate: 159 bpm (87% MHR)
Fat Percentage of Calories: 28%

Leg Extensions
2 warms
245 lbs. x 10 reps.
245 lbs. x 10 reps.

Front Squat
2 warms
155 lbs. x 8 reps.
155 lbs. x 8 reps.
185 lbs. x 8 reps.
205 lbs. x 8 reps.

Sumo Squat
120 lbs. x 10 reps.
120 lbs. x 10 reps.
120 lbs. x 10 reps.

Split Squat
45 lbs. x 12 reps.
50 lbs. x 12 reps.
55 lbs. x 12 reps.

High-Rep Seated Calf Raises
60 lbs. x 20 reps.
60 lbs. x 16 reps.
60 lbs. x 16 reps.
60 lbs. x 15reps.
60 lbs. x 15 reps.

Steady State Cardio on...

35 minutes on the stationary bike

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.