B-4-Delts and Triceps (1)

My favorite shoulder workout. Well, any shoulder workout is my favorite workout.

Good training day. I had tons of energy today and hit it hard.

Previous Workout:

Duration: 26:14
Calories: 251
Average Heart Rate: 126 bpm (67% MHR)
Maximum Heart Rate: 145 bpm (77% MHR)
Fat Percentage of Calories: 27%

Tonight's Workout...

Duration: 42:36
Calories: 323
Average Heart Rate: 131 bpm (69% MHR)
Maximum Heart Rate: 152 bpm (80% MHR)
Fat Percentage of Calories: 23%

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

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

Interval Cardio...30 Minutes on Treadmill

B-3-Back and Hamstrings (1)

Today's workout...

And I'm all caught up. Sorry for disappearing. Thanksgiving came and went. Lots of shopping for Christmas, working with travel agents, managing guest lists for an engagement party and our wedding, ordering STD's, invites, and meetings with priests....just to name a few. Coupled with work and workouts and you've got an overwhelmed prospective newbie bodybuilder.

It's been a hectic few weeks but I'm going to try my damndest to stay on top of the blogs till the year ends.

I haven't missed a beat with my workouts.

Thanksgiving did do some damage as I gained two lbs. to 225...up from 223.


Previous Workout:

Duration: 33:14
Calories: 354
Average Heart Rate: 133 bpm (70% MHR)
Maximum Heart Rate: 151 bpm (80% MHR)
Fat Percentage of Calories: 21%

Tonight's Workout...

Duration: 32:20
Calories: 370
Average Heart Rate: 137 bpm (72% MHR)
Maximum Heart Rate: 156 bpm (83% MHR)
Fat Percentage of Calories: 18%

Lat Pulldown-Palm Up
3 Warms
120 lbs. x 8 reps.
120 lbs. x 8 reps.
120 lbs. x 6 reps.

T-Bar Rows
2 warms
195 lbs. x 10 Reps.
195 lbs. x 8 Reps.
195 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.
115 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 (1)

Yesterday's workout...

Shorter rests between sets are brutal. Feeling great though. Muscles are feeling tighter all around.

Previous Workout:

Duration: 35:28
Calories: 315
Average Heart Rate: 122 BPM (65% MHR)
Maximum Heart Rate: 149 BPM (79% MHR)
Fat Percentage of Calories: 30%

Today's Workout...

Duration: 28:11
Calories: 350
Average Heart Rate: 147 BPM (78% MHR)
Maximum Heart Rate: 214 BPM (113% MHR)
Fat Percentage of Calories: 18%

Slight Incline Barbell Press
3 warms
195 lbs. x 8 reps
195 lbs. x 8 reps
195 lbs. x 8 reps

Incline DB Press
2 Warms
80 lbs. x 8 reps
80 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 (1)

This past Sunday's workout...

and it's onto a new round of workouts.

Previous Workout:

Duration: 45:05
Calories: 521
Average Heart Rate: 135 bpm (71% MHR)
Maximum Heart Rate: 164 bpm (87% MHR)
Fat Percentage of Calories: 20%

Today's Workout...

Duration: 54:43
Calories: 452
Average Heart Rate: 121 bpm (64% MHR)
Maximum Heart Rate: 165 bpm (87% MHR)
Fat Percentage of Calories: 26%

Squats
3 warms
225 lbs. x 8 reps.
225 lbs. x 8 reps.
225 lbs. x 8 reps.
225 lbs. x 8 reps.

Hack Squat
2 warm
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.

A-4-Delts and Biceps (4)

Last Friday's workout....

Previous 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%

Today's Workout...

Duration: 45:01
Calories: 450
Average Heart Rate: 126 bpm (67% MHR)
Maximum Heart Rate: 151 bpm (80% MHR)
Fat Percentage of Calories: 26%

Overhead Barbell Press
3 Warms
135 lbs. x 8 Reps
135 lbs. x 7 Reps.
135 lbs. x 6 Reps._DROP_135 lbs. x 5 Reps.

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

Front Raise-SUPERSET-Seated Rear Delt Raise
1 warm
22.5 lbs. x 12 Reps./25 lbs. x 12 Reps.
22.5 lbs. x 12 Reps./25 lbs. x 12 Reps.

used dumbbells

Barbell Curl
2 Warms
100 lbs. x 7 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 (4)

Last Thursday's workout....

Previous 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%

Tonight's Workout...

Duration: 1:09:35
Calories: 553
Average Heart Rate: 124 bpm (66% MHR)
Maximum Heart Rate: 160 bpm (85% MHR)
Fat Percentage of Calories: 27%

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 7 Reps.
315 lbs. x 6 Reps.
315 lbs. x 8 Reps.

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

Seated Row
160 lbs. x 12 Reps.
160 lbs. x 12 Reps.
160 lbs. x 12 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.
50 lbs. x 12 Reps.

Steady State Cardio...

35 Minutes on the Stepmill

A-2-Chest and Triceps (4)

Last Wednesday's workout

Previous 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 %

Today's Workout...

Duration: 58:07
Calories: 539
Average Heart Rate: 127 bpm (67% MHR)
Maximum Heart Rate: 188 bpm (99% MHR)
Fat Percentage of Calories: 26%

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

Flat Barbell Press
2 Warms
205 lbs. x 8 reps.
175 lbs. x 7 reps_DROP_135 lbs. x 10 reps

Dips
18
16
15
15

Rack Pushups
13
13

Pressdown
2 warms
100 lbs. x 12 Reps.
110 lbs. x 12 Reps.
110 lbs. x 12 Reps.

DB Extension
15 lbs. x 12 Reps.
15 lbs. x 12 Reps.

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