B-4-Delts and Biceps (2)

Good workout this past Friday. The 5th consecutive day of workouts. I decided on the 5th day as I had a very busy weekend. (birthday party and wedding respectively) So I took the past two days off.

The numbers remain the same from the previous workout.

Also, I did my steady state cardio after the workout and I did intervals later on in the day. I hope that's ok.

I did Legs today...blog update later.


Previous Workout:

Duration: 45:16
Calories: 363
Average Heart Rate: 117 bpm (62% MHR)
Maximum Heart Rate: 154 bpm (81% MHR)
Fat Percentage of Calories: 34%

Tonight's Workout...

Duration: 38:41
Calories: 289
Average Heart Rate: 114 bpm (60% MHR)
Maximum Heart Rate: 140 bpm (74% MHR)
Fat Percentage of Calories: 35%

Side Lateral Raise
3 Warms
40 lbs. x 8 reps.
40 lbs. x 8 reps.
45 lbs. x 8 reps.

High Incline Press
2 warms
85 lbs. x 10 Reps.
90 lbs. x 8 Reps.

Cable UpRight Row
1 warms
120 lbs. x 10 Reps.
130 lbs. x 10 Reps.
140 lbs. x 10 Reps.
150 lbs. x 10 Reps.

Incline Dumbbell Curl
2 Warms
40 lbs. x 6 Reps.
40 lbs. x 6 Reps.
40 lbs. x 5 Reps.

Cable Curl
1 Warm
100 lbs. x 8 Reps.
100 lbs. x 8 Reps.
100 lbs. x 8 Reps.

Preacher Curls
30 lbs. x 12 Reps.
30 lbs. x 12 Reps.

Steady State Cardio....35 Minutes on Stepmill

Interval Cardio...30 Minutes on Treadmill

B-3-Back and Hamstrings (2)

Today's workout.

Finally used an appropriate weight, in my opinion, for the good mornings to start. Will look to increase next week after establishing this baseline.

Felt noticeably stronger today...but again...

...I had the most sleep I've had in awhile last night...and it reflected in today's workout. I had more energy.

Previous Workout:

Duration: 56:12
Calories: 425
Average Heart Rate: 114 bpm (60% MHR)
Maximum Heart Rate: 145 bpm (77% MHR)
Fat Percentage of Calories: 35%

Tonight's Workout...

Duration: 1:03:40
Calories: 533
Average Heart Rate: 119 bpm (63% MHR)
Maximum Heart Rate: 148 bpm (78% MHR)
Fat Percentage of Calories: 31%

Lat Pulldown-Palm Up
3 Warms
140 lbs. x 8 reps.
160 lbs. x 8 reps.
180 lbs. x 6 reps.

T-Bar Rows
2 warms
195 lbs. x 10 Reps.
205 lbs. x 8 Reps.
215 lbs. x 8 Reps.

Dumbbell Deadlifts
1 warms
80 lbs. x 10 Reps.
80 lbs. x 10 Reps.

Close Row
140 lbs. x 12 Reps.
160 lbs. x 12 Reps.
180 lbs. x 12 Reps.

Good Mornings
95 lbs. x 12 Reps.
105 lbs. x 12 Reps.
115 lbs. x 12 Reps.

Glute Ham Raise
16 Reps.
16 Reps.
17 Reps.

Steady State Cardio....

35 Minutes-Stepmill

B-2-Chest and Triceps (2)

Yesterday's workout


Previous Workout:

Duration: 52:51
Calories: 478
Average Heart Rate: 123 BPM (65% MHR)
Maximum Heart Rate: 149 BPM (79% MHR)
Fat Percentage of Calories: 29%

Today's Workout...

Duration: 47:28
Calories: 488
Average Heart Rate: 130 BPM (69% MHR)
Maximum Heart Rate: 158 BPM (84% MHR)
Fat Percentage of Calories: 24%

ISlight Incline Barbell Press
3 warms
195 lbs. x 8 reps
215 lbs. x 8 reps
235 lbs. x 6 reps, DROP, 185 lbs. x 4 Reps.

Incline DB Press
2 Warms
90 lbs. x 8 reps
90 lbs. x 6 reps_DROP_45 lbs. x 8 Reps.

Flat DB Flye
35 lbs. x 12 reps.
35 lbs. x 12 reps.
35 lbs. x 12 reps.

Uneven PushUp
18 Reps.
14 Reps.

Dips
10 Reps.
10 Reps.
10 Reps.
10 Reps.

Rope PressDown
1 Warm
80 lbs. x 12 Reps.
80 lbs. x 10 Reps.

Lying Bar Extension
60 lbs. x 10 Reps.
60 lbs. x 12 Reps.

Steady State Cardio....

on the stepmill for 35 minutes

B-1-Quads and Calves (2)

This past Tuesday's workout....

I've said it before. I'll say it again. This workout never fails to destroy me.

Today though...was especially intense.

Numbers remain the same.

Previous 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%

Today's Workout...

Duration: 56:05
Calories: 621
Average Heart Rate: 135 bpm (71% MHR)
Maximum Heart Rate: 164 bpm (87% MHR)
Fat Percentage of Calories: 20%

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
360 lbs. x 12 reps.
360 lbs. x 10 reps.

Sissy Squat
20 reps.
20 reps.
20 reps.
20 reps.

Barbell Lunge
135 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.

B-4-Delts and Biceps (1)

Plenty of energy for today's workout coming off of the weekend. Pretty busy with parties, errands, and of course...the Giants and Yankees!

With the high incline press, I got 90 lbs. for 6 reps. which is the most I've lifted so far with this exercise.

Had to work up to my threshold with the cable upright rows and now know what number to move on to and begin at for the next time around.

I did intervals afterwards.

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: 45:16
Calories: 363
Average Heart Rate: 117 bpm (62% MHR)
Maximum Heart Rate: 154 bpm (81% MHR)
Fat Percentage of Calories: 34%

Side Lateral Raise
3 Warms
40 lbs. x 8 reps.
40 lbs. x 8 reps.
45 lbs. x 8 reps.

High Incline Press
2 warms
85 lbs. x 10 Reps.
90 lbs. x 8 Reps.

Cable UpRight Row
1 warms
100 lbs. x 10 Reps.
110 lbs. x 10 Reps.
120 lbs. x 10 Reps.
140 lbs. x 10 Reps.

Incline Dumbbell Curl
2 Warms
40 lbs. x 6 Reps.
40 lbs. x 6 Reps.
40 lbs. x 6 Reps.

Cable Curl
1 Warm
100 lbs. x 8 Reps.
100 lbs. x 8 Reps.
100 lbs. x 8 Reps.

Preacher Curls
30 lbs. x 12 Reps.
30 lbs. x 12 Reps.

Interval Cardio on the treadmill

B-3-Back and Hamstrings (1)

Great workout yesterday.

Had to experiment with weight with the good mornings as I've never done them before. I know now to work up to around 95 lbs. - 115 lbs. with the olympic bar next time.

Started off heavier with the t-bar rows but scaled back the weight for the final two sets as I felt as though I wasn't controlling the weight as well as I should.

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: 56:12
Calories: 425
Average Heart Rate: 114 bpm (60% MHR)
Maximum Heart Rate: 145 bpm (77% MHR)
Fat Percentage of Calories: 35%

Lat Pulldown-Palm Up
3 Warms
120 lbs. x 8 reps.
160 lbs. x 8 reps.
160 lbs. x 8 reps.

T-Bar Rows
2 warms
205 lbs. x 8 Reps.
180 lbs. x 8 Reps.
195 lbs. x 8 Reps.

Dumbbell Deadlifts
1 warms
75 lbs. x 10 Reps.
80 lbs. x 10 Reps.

Close Row
140 lbs. x 12 Reps.
140 lbs. x 12 Reps.
140 lbs. x 12 Reps.

Good Mornings
50 lbs. x 12 Reps.
65 lbs. x 12 Reps.
85 lbs. x 12 Reps.

Glute Ham Raise
16 Reps.
16 Reps.
13 Reps.

B-2-Chest and Triceps (1)

This past Thursday's workoout...

Good workout. Still feeling strong.

Went heavier with the inclines failing at the low end of the prescribed rep range of 8.

The day after was a day off from weights (9/30) and I performed an interval cardio workout for the second time in a week. The first time in like...forever.

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: 52:51
Calories: 478
Average Heart Rate: 123 BPM (65% MHR)
Maximum Heart Rate: 149 BPM (79% MHR)
Fat Percentage of Calories: 29%

ISlight Incline Barbell Press
3 warms
195 lbs. x 8 reps
215 lbs. x 8 reps
225 lbs. x 6 reps

Incline DB Press
2 Warms
90 lbs. x 8 reps
90 lbs. x 8 reps

Flat DB Flye
40 lbs. x 12 reps.
35 lbs. x 12 reps.
35 lbs. x 12 reps.

Uneven PushUp
17 Reps.
14 Reps.

Dips
10 Reps.
10 Reps.
10 Reps.
10 Reps.

Rope PressDown
1 Warm
80 lbs. x 12 Reps.
80 lbs. x 10 Reps.

Lying Bar Extension
60 lbs. x 10 Reps.
60 lbs. x 12 Reps.

Steady State Cardio....

on the stepmill for 35 minutes