A-2-Chest and Biceps (2)

Last Friday's workout..

Reverse pyramided again...this time on both the incline and flat bar pressses with some success.

Previous Workout:

Duration: 51:36
Calories: 454
Average Heart Rate: 123 bpm (65% MHR)
Maximum Heart Rate: 152 bpm (80% MHR)
Fat Percentage of Calories: 30%

Today's Workout...

Duration: 1:01:26
Calories: 452
Average Heart Rate: 114 bpm (60% MHR)
Maximum Heart Rate: 146 bpm (77% MHR)
Fat Percentage of Calories: 35 %

Incline dumbbell press
3 warms
100 lbs. x 9 reps
95 lbs. x 7 reps
95 lbs. x 6 reps.

Flat Barbell Press
2 Warms
205 lbs. x 10 reps.
185 lbs. x 8 reps_DROP_155 lbs. x 6 reps

Dips
20
16
15
15

Rack Pushups
15
12

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

A-1-Quads & Calves (2)

Last Thursday's workout...

Felt stronger with the front squats.

For the sumos, i tried doing them with barbells for the first time for more resistance. In retrospect, I should've done this a long time ago.

Previous Workout:

Duration: 56:52
Calories: 550
Average Heart Rate: 128 bpm (68% MHR)
Maximum Heart Rate: 163 bpm (81% MHR)
Fat Percentage of Calories: 24%

Tonight's Workout...

Duration: 1:08:35
Calories: 572
Average Heart Rate: 121 bpm (64% MHR)
Maximum Heart Rate: 162 bpm (86% MHR)
Fat Percentage of Calories: 28%

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 8 reps.
205 lbs. x 6 reps.

Sumo Squat
135 lbs. x 10 reps.
135 lbs. x 10 reps.
135 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.

A-4-Delts and Biceps (1)

Last Wednesday's workout...

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: 45:26
Calories: 447
Average Heart Rate: 130 bpm (69% MHR)
Maximum Heart Rate: 160 bpm (85% MHR)
Fat Percentage of Calories: 23%

Overhead Barbell Press
3 Warms
135 lbs. x 8 Reps
155 lbs. x 8 Reps.
165 lbs. x 6 Reps._DROP_95 lbs. x 10 Reps.

Seated Side Lateral Raise
1 warm
30 lbs. x 10 Reps.
35 lbs. x 10 Reps.
35 lbs. x 10 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
110 lbs. x 6 Reps.

Rope Curl
1 Warm
110 lbs. x 10 Reps.
110 lbs. x 10 Reps.
120 lbs. x 8 Reps.

Concentration Curl
30 lbs. x 12 Reps.
30 lbs. x 12 Reps.

A-3-Back and Hamstrings (1)

Last Tuesday's workout...

Sucked at deadlifts. Hey, it's been awhile.

Previous 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%

Tonight's Workout...

Duration: 1:12:20
Calories: 689
Average Heart Rate: 127 bpm (67% MHR)
Maximum Heart Rate: 158 bpm (84% MHR)
Fat Percentage of Calories: 25%

Lat Pulldown-Wide
3 Warms
180 lbs. x 8 reps.
180 lbs. x 8 reps.
200 lbs. x 6 reps.

Deadlifts
2 warms
315 lbs. x 8 Reps.
335 lbs. x 6 Reps.
365 lbs. x 7 Reps._DROP_225 lbs. x 8 reps.

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

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

A-2-Chest and Triceps (1)

Last Monday's workout...

...coming off a full weekend of Pre-Cana for the wedding.

Trying reverse pyramids so I can put up more weight while I'm fresh.

Previous 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%

Today's Workout...

Duration: 51:36
Calories: 454
Average Heart Rate: 123 BPM (65% MHR)
Maximum Heart Rate: 152 BPM (80% MHR)
Fat Percentage of Calories: 30%

Incline dumbbell press
3 warms
100 lbs. x 9 reps
95 lbs. x 8 reps
90 lbs. x 7 reps.

Flat Barbell Press
2 Warms
185 lbs. x 10 reps.
205 lbs. x 6 reps_DROP_185 lbs. x 4 reps.

Dips
21
18
17
16

Rack Pushups
14
14

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

DB Extension
25 lbs. x 12 Reps.
25 lbs. x 12 Reps.

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

A-1-Quads & Calves (1)

Today's workout...

Onto the "A" workouts again! And fortunately, my final workout for the week. I'm taking Saturday and Sunday off as wedding planning and the errands that go with it take up most of our weekend time.

Got my overall reps in with the front squats although the weight remains the same from the last time I did these during the end of September.

May have to consider using barbells for sumos considering every gym I go to only has dumbbells that go up to 120 lbs.

Finally, performed the split squat with 60 lb. dumbbells. First time, I believe, doing so...

...feeling like i'm just looking better and better now.


Previous 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%

Tonight's Workout...

Duration: 56:52
Calories: 550
Average Heart Rate: 128 bpm (68% MHR)
Maximum Heart Rate: 163 bpm (81% MHR)
Fat Percentage of Calories: 24%

Leg Extensions
2 warms
170 lbs. x 10 reps.
190 lbs. x 10 reps.

Front Squat
2 warms
155 lbs. x 8 reps.
155 lbs. x 8 reps.
185 lbs. x 8 reps.
185 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
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.

C-4-Delts and Biceps (4)

Yesterday's workout...

Reverse Pyramided on the overhead dumbbell presses. I wanted to see how i'd fare fresh into the workout. I started at 80 lbs. to start and it was just right as I barely hit the prescribed rep range.

Overall, very good workout.

Previous Workout:

Duration: 54:21
Calories: 524
Average Heart Rate: 124 bpm (66% MHR)
Maximum Heart Rate: 153 bpm (81% MHR)
Fat Percentage of Calories: 28%

Tonight's Workout...

Duration: 57:43
Calories: 524
Average Heart Rate: 124 bpm (66% MHR)
Maximum Heart Rate: 154 bpm (81% MHR)
Fat Percentage of Calories: 28%

Dumbbell Press
3 Warms
80 lbs. x 8 reps.
75 lbs. x 6 reps.
70 lbs. x 7 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
70 lbs. x 6 Reps.
70 lbs. x 6 Reps.
85 lbs. x 6 Reps.

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

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

Steady State Cardio...30 Minutes on Treadmill