A-3-Back and Hamstrings (3)

An early morning back and hamstrings workout (6 AM) And made sure I had two servings of oatmeal prior to training. I need those carbs.

While I did feel more energy than the previous back and hams session, I opted to go lighter in pretty much all the exercises. Not a whole lot lighter but lighter nonetheless.

More control, greater range of motion, etc.

Previous 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%

Tonight's Workout...

Duration: 56:17
Calories: 571
Average Heart Rate: 130 bpm (69% MHR)
Maximum Heart Rate: 161 bpm (85% MHR)
Fat Percentage of Calories: 23%

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

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

Bench Row
1 warms
60 lbs. x 10 Reps.
60 lbs. x 10 Reps.
70 lbs. x 10 Reps.

Seated Row
140 lbs. x 12 Reps.
160 lbs. x 12 Reps.
180 lbs. x 10 Reps.

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

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

Steady State Cardio...

35 Minutes on the Stepmill

A-2-Chest and Triceps (3)

Good workout early this morning.

The numbers I've achieved for this workout through the first two rounds are the numbers I'll remain at till I beat the prescribed rep ranges for each exercise. Especially the Incline DB Press and the flat barbell press.

Previous 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%

Today's Workout...

Duration: 46:30
Calories: 431
Average Heart Rate: 124 bpm (66% MHR)
Maximum Heart Rate: 155 bpm (82% MHR)
Fat Percentage of Calories: 29%

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 8 reps_DROP_135 lbs. x 8 reps.

Dips
16
14
14
14
14

Rack Pushups
12
10

Pressdown
2 warms
110 lbs. x 12 Reps.
120 lbs. x 10 Reps.
130 lbs. x 10 Reps.

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

1-Arm Pressdown
1 Warm
40 lbs. x 12 Reps.

A-1-Quads & Calves (3)

Yesterday morning's leg workout wasn't as good as the previous leg workout.

While I worked at a comparable pace as last time, I struggled and didn't quite feel as focused and strong. I went lighter with the leg extensions and the single calf raises.

The front squats is what I struggled with the most.

Lifts/Sets of Note:

With the front squat, I led off with heavier weight through the warm-ups and the working sets. I also did 1 extra warm up set (3) as opposed to the two warm up sets prescribed. I felt I needed it.

I struggled mightily as I had to let the bar roll off my shoulders and crash onto the safety pins twice during this workout.

My goal was to get to 225 lbs. for reps by my final working set BUT when moving the bar off the rack for my third working set, I struggled to balance it and felt something at the top of my knee as I stabilized the weight before doing my first rep.

I could only get 6 reps before I let it roll off. After I did some body weight squats between sets, I felt some pressure/tightening at a half squat position on my right knee. As I didn't want to risk performing the front squat with my right knee the way it was, I decided to move onto the next exercise. While not painful, it is a little uncomfortable and I am wondering whether I should lay off the squats till it feels better?

The numbers for the remainder of the workout remain the same except for the two exercises I mentioned above.

Previous 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%

Today's Workout...

Duration: 58:15
Calories: 466
Average Heart Rate: 117 bpm (62% MHR)
Maximum Heart Rate: 159 bpm (84% MHR)
Fat Percentage of Calories: 32%

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

Front Squat
2 warms
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.
55 lbs. x 12 reps.

High-Rep Seated Calf Raises
50 lbs. x 20 reps.
50 lbs. x 18 reps.
50 lbs. x 18 reps.
50 lbs. x 18 reps.
50 lbs. x 18 reps.

A-4-Delts and Biceps (2)

First time blogging a workout only a half hour after completing it. Might as well do it now before my weekend begins and I put it off.

I probably got in to the gym too soon considering I didn't sleep much the previous night as I stayed up to watch the Olympia Pre-Judging....and the results of the fitness, figure and bikini contests but I felt alright. It's the only time I'd be able to get in considering I have plans for later.

and now, for the workout...

Lifts/Sets of Note

I worked at a faster pace this morning finishing almost 10 minutes faster than the previous delts and bis workout.

I tested myself again for the seated barbell press. This time around I lifted the weight (155 lbs.) for my final working set on my 2nd working set, setting myself up for another personal best at 165 lbs. for 7 Reps. I will continue to add weight in increments till I barely hit the low end of the prescribed rep range.

I went up to 35 lbs. for 8 reps. with the seated lateral raises.

Great workout. and so the weekend begins....hoping i can stay on point with the diet as the weekends tend to lead me astray nutritionally. So, I got my meals in earlier in the day. Hoping to have consumed my 3rd and or 4th meal before I leave for the day.

Previous 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%

Today's Workout...

Duration: 46:22
Calories: 358
Average Heart Rate: 115 bpm (61% MHR)
Maximum Heart Rate: 142 bpm (75% MHR)
Fat Percentage of Calories: 35%

Overhead Barbell Press
3 Warms
135 lbs. x 8 Reps
155 lbs. x 8 Reps.
165 lbs. x 7 Reps.

Seated Side Lateral Raise
1 warm
30 lbs. x 10 Reps.
30 lbs. x 10 Reps.
35 lbs. x 8 Reps._DROP_25 lbs. x 5 Reps.

Front Raise-SUPERSET-Seated Rear Delt Raise
1 warm
40 lbs. x 12 Reps./20 lbs. x 12 Reps.
40 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.
110 lbs. x 10 Reps.

Concentration Curl
35 lbs. x 10 Reps.
35 lbs. x 10 Reps.

A-3-Back and Hamstrings (2)

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.

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.

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