a late night workout and I have one thing going against me....i was not able to have a meal before starting tonight at 845 PM.
...and I felt it.
Lifts of Note:
220 lbs. for 6 reps. with the wide lat pulldown. (personal best)
Lifted more weight with each set of deadlifts. Didn't feel like i had much in the tank and struggled.
335 lbs. for 6 reps, 365 lbs. for 6 reps. thereafter.
135 lbs. for 10 reps for my final working set of lying leg curls
Previous 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%
Tonight's Workout...
Duration: 1:06:47
Calories: 666
Average Heart Rate: 128 bpm (68% MHR)
Maximum Heart Rate: 159 bpm (84% MHR)
Fat Percentage of Calories: 25%
Lat Pulldown-Wide
3 Warms
180 lbs. x 8 reps.
200 lbs. x 8 reps.
220 lbs. x 6 reps.
Deadlifts
2 warms
315 lbs. x 8 Reps.
335 lbs. x 6 Reps.
365 lbs. x 6 Reps.
Bench Row
1 warms
55 lbs. x 10 Reps.
60 lbs. x 10 Reps.
70 lbs. x 10 Reps.
Seated Row
120 lbs. x 12 Reps.
140 lbs. x 12 Reps.
160 lbs. x 10 Reps.
Lying Leg Curl
2 warms
120 lbs. x 10 Reps.
125 lbs. x 10 Reps.
135 lbs. x 10 Reps.
Single Leg-Leg Curl
50 lbs. x 10 Reps.
50 lbs. x 10 Reps.
40 lbs. x 12 Reps.
Friday, September 16, 2011
Wednesday, September 14, 2011
A-2-Chest and Triceps (2)
Excellent workout on Thursday!
2nd time around and continuing to push for more. More gains on the inclines although lifts thereafter suffered a bit.
Cleanest I've eaten so far this week in a very long time. Still terrified of hopping on the scale though after vacation and all.
Lifts of Note:
100 lbs. for 6 reps for my final working set on the incline DB press. Also led off heavier to start.
Previous 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%
Today's Workout...
Duration: 49:44
Calories: 552
Average Heart Rate: 135 bpm (71% MHR)
Maximum Heart Rate: 166 bpm (88% MHR)
Fat Percentage of Calories: 21%
Incline dumbbell press
3 warms
90 lbs. x 8 reps
95 lbs. x 8 reps
100 lbs. x 6 reps
Flat Barbell Press
2 Warms
185 lbs. x 10 reps.
205 lbs. x 5 reps., 3 Reps.
Dips
14
14
14
14
14
Rack Pushups
11
10
Pressdown
2 warms
110 lbs. x 10 Reps.
120 lbs. x 10 Reps.
130 lbs. x 8 Reps.
DB Extension
20 lbs. x 12 Reps.
25 lbs. x 12 Reps.
1-Arm Pressdown
1 Warm
40 lbs. x 10 Reps.
Steady State Cardio
35 minutes on the stepmill.
2nd time around and continuing to push for more. More gains on the inclines although lifts thereafter suffered a bit.
Cleanest I've eaten so far this week in a very long time. Still terrified of hopping on the scale though after vacation and all.
Lifts of Note:
100 lbs. for 6 reps for my final working set on the incline DB press. Also led off heavier to start.
Previous 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%
Today's Workout...
Duration: 49:44
Calories: 552
Average Heart Rate: 135 bpm (71% MHR)
Maximum Heart Rate: 166 bpm (88% MHR)
Fat Percentage of Calories: 21%
Incline dumbbell press
3 warms
90 lbs. x 8 reps
95 lbs. x 8 reps
100 lbs. x 6 reps
Flat Barbell Press
2 Warms
185 lbs. x 10 reps.
205 lbs. x 5 reps., 3 Reps.
Dips
14
14
14
14
14
Rack Pushups
11
10
Pressdown
2 warms
110 lbs. x 10 Reps.
120 lbs. x 10 Reps.
130 lbs. x 8 Reps.
DB Extension
20 lbs. x 12 Reps.
25 lbs. x 12 Reps.
1-Arm Pressdown
1 Warm
40 lbs. x 10 Reps.
Steady State Cardio
35 minutes on the stepmill.
Tuesday, September 13, 2011
A1-Quads and Calves (2)
Yesterday's leg workout was great.
Worked at a good pace and felt that each set was a quality set. Felt focused and strong and really trying to lift a little heavier and get in more reps. workout to workout. As per your advice, I'm giving myself a full two minutes rest between sets for larger body parts...
Lifts/Sets of Note:
Increased weight with each working set of front squats...finishing with 215 lbs. for 8 reps. Looking to get more next time.
Last time, I ended with 55 lb. dumbbells with each hand for the split squat. This time around, I started with them and finished at 60 lbs. for 12 reps.
So far, so good. I've been beating past workouts numbers. Not thinking about hitting a wall as that's what has held me back from going for it in the past. If it happens, so be it. I'll bounce back.
2nd day back on the diet. Feeling like I have enough energy not more to spare. Gotta get a nice consistent string of weeks going.
Previous 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%
Today's Workout...
Duration: 58:26
Calories: 616
Average Heart Rate: 132 bpm (70% MHR)
Maximum Heart Rate: 165 bpm (87% MHR)
Fat Percentage of Calories: 22%
Leg Extensions
2 warms
245 lbs. x 10 reps.
245 lbs. x 10 reps.
Front Squat
2 warms
155 lbs. x 8 reps.
185 lbs. x 8 reps.
205 lbs. x 8 reps.
215 lbs. x 8 reps.
Sumo Squat
120 lbs. x 10 reps.
120 lbs. x 10 reps.
120 lbs. x 10 reps.
Split Squat
55 lbs. x 12 reps.
55 lbs. x 12 reps.
60 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
Worked at a good pace and felt that each set was a quality set. Felt focused and strong and really trying to lift a little heavier and get in more reps. workout to workout. As per your advice, I'm giving myself a full two minutes rest between sets for larger body parts...
Lifts/Sets of Note:
Increased weight with each working set of front squats...finishing with 215 lbs. for 8 reps. Looking to get more next time.
Last time, I ended with 55 lb. dumbbells with each hand for the split squat. This time around, I started with them and finished at 60 lbs. for 12 reps.
So far, so good. I've been beating past workouts numbers. Not thinking about hitting a wall as that's what has held me back from going for it in the past. If it happens, so be it. I'll bounce back.
2nd day back on the diet. Feeling like I have enough energy not more to spare. Gotta get a nice consistent string of weeks going.
Previous 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%
Today's Workout...
Duration: 58:26
Calories: 616
Average Heart Rate: 132 bpm (70% MHR)
Maximum Heart Rate: 165 bpm (87% MHR)
Fat Percentage of Calories: 22%
Leg Extensions
2 warms
245 lbs. x 10 reps.
245 lbs. x 10 reps.
Front Squat
2 warms
155 lbs. x 8 reps.
185 lbs. x 8 reps.
205 lbs. x 8 reps.
215 lbs. x 8 reps.
Sumo Squat
120 lbs. x 10 reps.
120 lbs. x 10 reps.
120 lbs. x 10 reps.
Split Squat
55 lbs. x 12 reps.
55 lbs. x 12 reps.
60 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
Monday, September 12, 2011
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.
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.
Sunday, September 11, 2011
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.
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.
Friday, September 9, 2011
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.
...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.
Thursday, September 8, 2011
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
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
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