This past wednesday's workout....
this workout really never fails to destroy me. felt good nonetheless.
Went up with the hacks and barbell lunges
Previous Workout:
Duration: 1:19:51
Calories: 578
Average Heart Rate: 113 bpm (60% MHR)
Maximum Heart Rate: 148 bpm (78% MHR)
Fat Percentage of Calories: 34%
Today's Workout...
Duration: 1:28:24
Calories: 584
Average Heart Rate: 110 bpm (58% MHR)
Maximum Heart Rate: 153 bpm (81% MHR)
Fat Percentage of Calories: 37%
Squats
3 warms
225 lbs. x 8 reps.
245 lbs. x 8 reps.
275 lbs. x 8 reps.
315 lbs. x 8 reps.
Hack Squat
2 warms
270 lbs. x 10 reps.
320 lbs. x 10 reps.
Sissy Squat
20 reps.
20 reps.
20 reps.
20 reps.
Barbell Lunge
115 lbs. x 10 reps.
135 lbs. x 10 reps.
135 lbs. x 10 reps.
Standing Calf Raises
135 lbs. x 20 reps.
135 lbs. x 20 reps.
135 lbs. x 20 reps.
135 lbs. x 20 reps.
135 lbs. x 20 reps.
Steady State Cardio on...
35 Minutes Stationary BIke
Wednesday, September 28, 2011
Tuesday, September 27, 2011
A-4-Delts and Triceps (4)
Last workout of the A-Routine yesterday.
As usual, a very good and intense workout.
Felt stronger with the side lateral raises. As such, went up in weight with each successive set.
Numbers for the rest of the exercises remain the same.
Previous 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%
Today's Workout...
Duration: n/a
Calories: n/a
Average Heart Rate: n/a
Maximum Heart Rate: n/a
Fat Percentage of Calories: n/a
Overhead Barbell Press
3 Warms
155 lbs. x 8 Reps
165 lbs. x 8 Reps.
175 lbs. x 6 Reps.
Seated Side Lateral Raise
1 warm
30 lbs. x 10 Reps.
35 lbs. x 10 Reps.
40 lbs. x 8 Reps.
Front Raise-SUPERSET-Seated Rear Delt Raise
1 warm
20 lbs. x 12 Reps./25 lbs. x 12 Reps.
20 lbs. x 12 Reps./25 lbs. x 12 Reps.
used dumbbells
Barbell Curl
2 Warms
100 lbs. x 6 Reps.
100 lbs. x 6 Reps
100 lbs. x 6 Reps.
Rope Curl
1 Warm
110 lbs. x 10 Reps.
110 lbs. x 10 Reps.
110 lbs. x 10 Reps.
Concentration Curl
30 lbs. x 12 Reps.
30 lbs. x 12 Reps.
Steady State Cardio...
35 Minutes on the Stepmill
As usual, a very good and intense workout.
Felt stronger with the side lateral raises. As such, went up in weight with each successive set.
Numbers for the rest of the exercises remain the same.
Previous 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%
Today's Workout...
Duration: n/a
Calories: n/a
Average Heart Rate: n/a
Maximum Heart Rate: n/a
Fat Percentage of Calories: n/a
Overhead Barbell Press
3 Warms
155 lbs. x 8 Reps
165 lbs. x 8 Reps.
175 lbs. x 6 Reps.
Seated Side Lateral Raise
1 warm
30 lbs. x 10 Reps.
35 lbs. x 10 Reps.
40 lbs. x 8 Reps.
Front Raise-SUPERSET-Seated Rear Delt Raise
1 warm
20 lbs. x 12 Reps./25 lbs. x 12 Reps.
20 lbs. x 12 Reps./25 lbs. x 12 Reps.
used dumbbells
Barbell Curl
2 Warms
100 lbs. x 6 Reps.
100 lbs. x 6 Reps
100 lbs. x 6 Reps.
Rope Curl
1 Warm
110 lbs. x 10 Reps.
110 lbs. x 10 Reps.
110 lbs. x 10 Reps.
Concentration Curl
30 lbs. x 12 Reps.
30 lbs. x 12 Reps.
Steady State Cardio...
35 Minutes on the Stepmill
Monday, September 26, 2011
A-3-Back and Hamstrings (4)
Great workout today.
I went back to increasing the weight with each weight on the deadlifts. (315 for 8, 335 for 7, and finally 365 for 6)
I went lighter for the bench rows so I can get a good pause at the sticking point of the row...with more control.
For everything else, the numbers remain the same.
Previous 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%
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.
335 lbs. x 7 Reps.
365 lbs. x 6 Reps.
Bench Row
1 warms
55 lbs. x 10 Reps.
55 lbs. x 10 Reps.
60 lbs. x 10 Reps.
Seated Row
160 lbs. x 12 Reps.
180 lbs. x 12 Reps.
200 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
I went back to increasing the weight with each weight on the deadlifts. (315 for 8, 335 for 7, and finally 365 for 6)
I went lighter for the bench rows so I can get a good pause at the sticking point of the row...with more control.
For everything else, the numbers remain the same.
Previous 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%
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.
335 lbs. x 7 Reps.
365 lbs. x 6 Reps.
Bench Row
1 warms
55 lbs. x 10 Reps.
55 lbs. x 10 Reps.
60 lbs. x 10 Reps.
Seated Row
160 lbs. x 12 Reps.
180 lbs. x 12 Reps.
200 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
Saturday, September 24, 2011
A-2-Chest and Triceps (4)
This past saturday morning's workout..
I failed a few reps shy of the target rep range with the incline dumbbell press and the flat barbell press but was able to get more overall dips this time around.
Lacking a bit in energy but productive nonetheless.
Previous 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%
Today's Workout...
Duration: n/a
Calories: n/a
Average Heart Rate:n/a
Maximum Heart Rate: n/a
Fat Percentage of Calories: n/a
Incline dumbbell press
3 warms
90 lbs. x 8 reps
95 lbs. x 8 reps
100 lbs. x 5 reps., Rest/Pause x 2 reps.
Flat Barbell Press
2 Warms
185 lbs. x 10 reps.
205 lbs. x 7 reps., Rest/Pause x 2 reps., Drop; 135 lbs. x 8 Reps.
Dips
18
15
15
15
15
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.
25 lbs. x 12 Reps.
1-Arm Pressdown
1 Warm
40 lbs. x 12 Reps.
I failed a few reps shy of the target rep range with the incline dumbbell press and the flat barbell press but was able to get more overall dips this time around.
Lacking a bit in energy but productive nonetheless.
Previous 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%
Today's Workout...
Duration: n/a
Calories: n/a
Average Heart Rate:n/a
Maximum Heart Rate: n/a
Fat Percentage of Calories: n/a
Incline dumbbell press
3 warms
90 lbs. x 8 reps
95 lbs. x 8 reps
100 lbs. x 5 reps., Rest/Pause x 2 reps.
Flat Barbell Press
2 Warms
185 lbs. x 10 reps.
205 lbs. x 7 reps., Rest/Pause x 2 reps., Drop; 135 lbs. x 8 Reps.
Dips
18
15
15
15
15
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.
25 lbs. x 12 Reps.
1-Arm Pressdown
1 Warm
40 lbs. x 12 Reps.
Friday, September 23, 2011
A-1-Quads & Calves (4)
Last Thursday's workout....
I was originally planning to skip legs this week altogether but my leg improved enough to test it out some.
Lifts/Sets of Note:
I went lighter than the entire stack with the leg extensions as I still felt some pressure above my knee and performed more warmups to prime me for the rest of the workout.
With the front squat, I warmed up more and was more conservative with the weight. I took my time when the bar seemed to roll off of me, recovered, got the bar back in place and resumed the movement.
The numbers for the remainder of the workout remain the same except for the two exercises I mentioned above.
Previous 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%
Today's Workout...
Duration: n/a
Calories: n/a
Average Heart Rate: n/a
Maximum Heart Rate: n/a
Fat Percentage of Calories: n/a
Leg Extensions
2 warms
170 lbs. x 10 reps.
170 lbs. x 10 reps.
Front Squat
2 warms
155 lbs. x 8 reps.
155 lbs. x 8 reps.
185 lbs. x 6 reps.
185 lbs. x 6 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
55 lbs. x 20 reps.
55 lbs. x 18 reps.
55 lbs. x 18 reps.
55 lbs. x 18 reps.
55 lbs. x 18 reps.
I was originally planning to skip legs this week altogether but my leg improved enough to test it out some.
Lifts/Sets of Note:
I went lighter than the entire stack with the leg extensions as I still felt some pressure above my knee and performed more warmups to prime me for the rest of the workout.
With the front squat, I warmed up more and was more conservative with the weight. I took my time when the bar seemed to roll off of me, recovered, got the bar back in place and resumed the movement.
The numbers for the remainder of the workout remain the same except for the two exercises I mentioned above.
Previous 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%
Today's Workout...
Duration: n/a
Calories: n/a
Average Heart Rate: n/a
Maximum Heart Rate: n/a
Fat Percentage of Calories: n/a
Leg Extensions
2 warms
170 lbs. x 10 reps.
170 lbs. x 10 reps.
Front Squat
2 warms
155 lbs. x 8 reps.
155 lbs. x 8 reps.
185 lbs. x 6 reps.
185 lbs. x 6 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
55 lbs. x 20 reps.
55 lbs. x 18 reps.
55 lbs. x 18 reps.
55 lbs. x 18 reps.
55 lbs. x 18 reps.
Thursday, September 22, 2011
A-4-Delts and Triceps (3)
Good workout today and made a few gains.
Lifts/Sets of Note
I again started heavier with the seated barbell press and worked all the way up to yet another personal best at 175 lbs. for 6 reps.
The rest of the workout, more or less, remains the same numbers-wise.
Winding down this routine alot quicker with the 4 day on, 1 day off split. The last round of A workouts begins tomorrow.
Previous 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%
Today's Workout...
Duration: n/a
Calories: n/a
Average Heart Rate: n/a
Maximum Heart Rate: n/a
Fat Percentage of Calories: n/a
Overhead Barbell Press
3 Warms
155 lbs. x 8 Reps
165 lbs. x 8 Reps.
175 lbs. x 6 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./25 lbs. x 12 Reps.
40 lbs. x 12 Reps./25 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
110 lbs. x 10 Reps.
110 lbs. x 10 Reps.
110 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
I again started heavier with the seated barbell press and worked all the way up to yet another personal best at 175 lbs. for 6 reps.
The rest of the workout, more or less, remains the same numbers-wise.
Winding down this routine alot quicker with the 4 day on, 1 day off split. The last round of A workouts begins tomorrow.
Previous 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%
Today's Workout...
Duration: n/a
Calories: n/a
Average Heart Rate: n/a
Maximum Heart Rate: n/a
Fat Percentage of Calories: n/a
Overhead Barbell Press
3 Warms
155 lbs. x 8 Reps
165 lbs. x 8 Reps.
175 lbs. x 6 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./25 lbs. x 12 Reps.
40 lbs. x 12 Reps./25 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
110 lbs. x 10 Reps.
110 lbs. x 10 Reps.
110 lbs. x 10 Reps.
Concentration Curl
35 lbs. x 12 Reps.
35 lbs. x 12 Reps.
Steady State Cardio...
35 Minutes on the Stepmill
Wednesday, September 21, 2011
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
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
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