C-3-Back and Hamstrings (4)

Yesterday's workout....



Previous Workout:

Duration: 56:34
Calories: 385
Average Heart Rate: 110 bpm (58% MHR)
Maximum Heart Rate: 134 bpm (71% MHR)
Fat Percentage of Calories: 39%

Tonight's Workout...

Duration: 45:19
Calories: 329
Average Heart Rate: 114 bpm (60% MHR)
Maximum Heart Rate: 144 bpm (76% MHR)
Fat Percentage of Calories: 35%

Pullup
8 reps
6 reps
6 reps
6 reps

...each set followed by assisted pullups.

Bent Over Rows
2 warms
155 lbs. x 8 Reps.
175 lbs. x 8 Reps.
175 lbs. x 8 Reps.

Rope Pulldown
1 warms
90 lbs. x 8 Reps.
90 lbs. x 8 Reps.
80 lbs. x 8 Reps.

Straight Arm Pulldown
110 lbs. x 12 Reps.
110 lbs. x 12 Reps.
120 lbs. x 12 Reps.

Stiff Legged Deadlift
135 lbs. x 12 Reps.
135 lbs. x 12 Reps.
185 lbs. x 12 Reps.

Leg Curl
120 lbs. x 10 Reps.
120 lbs. x 10 Reps.
130 lbs. x 10 Reps.

C-2-Chest and Triceps (4)

This past Tuesday's workout...

The numbers remain the same for the most part except for the flat dumbbells as I remained at 100 lbs. instead of working up to 105 lbs. like the previous workout.



Previous Workout:

Duration: 47:21
Calories: 428
Average Heart Rate: 122 BPM (65% MHR)
Maximum Heart Rate: 149 BPM (79% MHR)
Fat Percentage of Calories: 30%

Today's Workout...

Duration: 46:59
Calories: 330
Average Heart Rate: 113 BPM (60% MHR)
Maximum Heart Rate: 141 BPM (75% MHR)
Fat Percentage of Calories: 37%

Flat DB Press
3 warms
100 lbs. x 8 reps
100 lbs. x 6 reps
100 lbs. x 6 reps

Slight Incline DB Press
2 Warms
80 lbs. x 9 reps
80 lbs. x 8 reps.

Barbell Press
1 Warm
155 lbs. x 10 reps.
155 lbs. x 10 reps.

Incline Flye
50 lbs. x 12 Reps.
55 lbs. x 10 Reps.

Close Grip Press
95 lbs. x 10 reps.
105 lbs. x 10 reps.
105 lbs. x 10 reps.

Reverse Pressdown
1 Warm
90 lbs. x 12 Reps.
90 lbs. x 12 Reps.
90 lbs. x 12 Reps.

1-Arm Rope PressDown
1 Warm
40 lbs. x 12 Reps.
40 lbs. x 12 Reps.

C-1-Quads and Calves (3)

And now! I'm all caught up!

Earlier this afternoon during lunchtime, I again, felt "hulk strong."

I handled squats alot better AND for the walking lunges, I handled 60 lb. dumbbells for the first time ever. That's a "win" in my book.

Previous Workout:

Duration: 54:51
Calories: 538
Average Heart Rate: 127 bpm (67% MHR)
Maximum Heart Rate: 167 bpm (88% MHR)
Fat Percentage of Calories: 25%

Today's Workout...

Duration: 1:08:27
Calories: 522
Average Heart Rate: 118 bpm (62% MHR)
Maximum Heart Rate: 168 bpm (89% MHR)
Fat Percentage of Calories: 25%

Leg Press
3 warms
540 lbs. x 12 reps.
540 lbs. x 10 reps.
630 lbs. x 10 reps.
630 lbs. x 10 reps.

Squat
2 warm
245 lbs. x 8 reps.
285 lbs. x 8 reps.
315 lbs. x 8 reps.

Leg Extension
170 lbs. x 10 reps.
170 lbs. x 10 reps.
190 lbs. x 10 reps.

Walking Lunge
50 lbs. x 12 reps.
60 lbs. x 12 reps.
60 lbs. x 12 reps.

Standing Calf Raises
105 lbs. x 30 reps.
105 lbs. x 30 reps.
105 lbs. x 30 reps.
105 lbs. x 30 reps.
105 lbs. x 30 reps.

C-4-Delts and Biceps (3)

This past Saturday's workout...

I felt "hulk strong" this past saturday. As such, I worked up to 75 lbs. for the overhead press for the first time in a very long time and with the hammer curls, I was able to get my heaviest weight up yet at 80 lbs.

Feeling good!

Previous Workout:

Duration: 45:07
Calories: 467
Average Heart Rate: 130 bpm (69% MHR)
Maximum Heart Rate: 159 bpm (84% MHR)
Fat Percentage of Calories: 23%

Tonight's Workout...

Duration: 54:21
Calories: 504
Average Heart Rate: 124 bpm (66% MHR)
Maximum Heart Rate: 153 bpm (81% MHR)
Fat Percentage of Calories: 28%

Dumbbell Press
3 Warms
65 lbs. x 8 reps.
70 lbs. x 8 reps.
75 lbs. x 6 reps. _DROP_40 lbs. x 5 Reps.

1-Arm Cable Lateral
2 warms
25 lbs. x 10 Reps.
25 lbs. x 10 Reps.

Rear Delt Flye-SUPERSET-Upright Row
1 warms
15 lbs. x 10 Reps./60 lbs. x 12 Reps.
15 lbs. x 10 Reps./60 lbs. x 12 Reps.

Hammer Curl
2 Warms
65 lbs. x 6 Reps.
75 lbs. x 6 Reps.
80 lbs. x 6 Reps.

Close Curl
1 Warm
65 lbs. x 10 Reps.
75 lbs. x 10 Reps.
77 lbs. x 10 Reps.

1-Arm Cable Curl
25 lbs. x 12 Reps.
35 lbs. x 12 Reps.

Interval Cardio...30 Minutes on Stepmill

C-3-Back and Hamstrings (3)

Last Friday's workout...

I went lighter with the bent over rows for more control and to better feel the weight.

Been training at a different gym the past few days. It's a nice change of pace with more equipment.

Previous Workout:

Duration: 59:35
Calories: 492
Average Heart Rate: 118 bpm (62% MHR)
Maximum Heart Rate: 142 bpm (75% MHR)
Fat Percentage of Calories: 32%

Tonight's Workout...

Duration: 56:34
Calories: 385
Average Heart Rate: 110 bpm (58% MHR)
Maximum Heart Rate: 134 bpm (71% MHR)
Fat Percentage of Calories: 39%

Pullup
8 reps
6 reps
6 reps
6 reps

...each set followed by assisted pullups.

Bent Over Rows
2 warms
155 lbs. x 8 Reps.
175 lbs. x 8 Reps.
175 lbs. x 8 Reps.

Rope Pulldown
1 warms
90 lbs. x 8 Reps.
90 lbs. x 8 Reps.
80 lbs. x 9 Reps.

Straight Arm Pulldown
110 lbs. x 12 Reps.
110 lbs. x 12 Reps.
110 lbs. x 12 Reps.

Stiff Legged Deadlift
135 lbs. x 12 Reps.
135 lbs. x 12 Reps.
155 lbs. x 12 Reps.

Leg Curl
120 lbs. x 10 Reps.
120 lbs. x 10 Reps.
130 lbs. x 10 Reps.

C-2-Chest and Triceps (3)

Last Thursday's workout...

I was feeling a lot stronger on this day. As such, I got up to 105 lb. flat dumbbell presses and didn't fail sooner than expected...like last week.

Previous Workout:

Duration: 42:11
Calories: 289
Average Heart Rate: 111 BPM (59% MHR)
Maximum Heart Rate: 138 BPM (73% MHR)
Fat Percentage of Calories: 39%

Today's Workout...

Duration: 47:21
Calories: 428
Average Heart Rate: 122 BPM (65% MHR)
Maximum Heart Rate: 149 BPM (79% MHR)
Fat Percentage of Calories: 30%

Flat DB Press
3 warms
100 lbs. x 8 reps
100 lbs. x 6 reps
105 lbs. x 5 reps_DROPSET_80 lbs. x 4 reps

Slight Incline DB Press
2 Warms
80 lbs. x 10 reps
80 lbs. x 8 reps.

Barbell Press
1 Warm
155 lbs. x 10 reps.
155 lbs. x 10 reps.

Incline Flye
45 lbs. x 12 Reps.
50 lbs. x 12 Reps.

Close Grip Press
115 lbs. x 10 reps.
115 lbs. x 10 reps.
115 lbs. x 10 reps.

Reverse Pressdown
1 Warm
90 lbs. x 12 Reps.
90 lbs. x 12 Reps.
100 lbs. x 10 Reps.

1-Arm Rope PressDown
1 Warm
45 lbs. x 8 Reps.
40 lbs. x 10 Reps.

C-1-Quads and Calves (2)

Yet another brutal workout today.

It's been almost a year so far...and this is the best I've felt the whole time.

Previous Workout:

Duration: 1:01:15
Calories: 432
Average Heart Rate: 112 bpm (59% MHR)
Maximum Heart Rate: 153 bpm (81% MHR)
Fat Percentage of Calories: 37%

Today's Workout...

Duration: 54:51
Calories: 538
Average Heart Rate: 127 bpm (67% MHR)
Maximum Heart Rate: 167 bpm (88% MHR)
Fat Percentage of Calories: 25%

Leg Press
3 warms
450 lbs. x 10 reps.
500 lbs. x 10 reps.
500 lbs. x 10 reps.
640 lbs. x 15 reps.

Squat
2 warm
245 lbs. x 8 reps.
295 lbs. x 8 reps.
295 lbs. x 8 reps.

Leg Extension
170 lbs. x 10 reps.
185 lbs. x 10 reps.
185 lbs. x 10 reps.

Walking Lunge
45 lbs. x 12 reps.
45 lbs. x 12 reps.
45 lbs. x 12 reps.

Standing Calf Raises
105 lbs. x 30 reps.
105 lbs. x 30 reps.
105 lbs. x 30 reps.
105 lbs. x 30 reps.
105 lbs. x 30 reps.