B-3-Back and Hamstrings (3)

Back and Hamstrings workout from last Friday....


Previous 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%

Tonight's Workout...

Duration: 40:52
Calories: 413
Average Heart Rate: 131 bpm (69% MHR)
Maximum Heart Rate: 156 bpm (83% MHR)
Fat Percentage of Calories: 23%

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

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

Dumbbell Deadlifts
1 warms
85 lbs. x 10 Reps.
90 lbs. x 10 Reps.

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

Good Mornings
115 lbs. x 12 Reps.
135 lbs. x 12 Reps.
135 lbs. x 12 Reps.

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

Steady State Cardio....

35 Minutes-Stepmill

B-2-Chest and Triceps (3)

Chest and Triceps workout from LAST Thursday....

Previous 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%

Today's Workout...

Duration: 46:34
Calories: 314
Average Heart Rate: 112 BPM (59% MHR)
Maximum Heart Rate: 147 BPM (78% MHR)
Fat Percentage of Calories: 37%

Slight Incline Barbell Press
3 warms
185 lbs. x 8 reps
185 lbs. x 8 reps
205 lbs. x 8 reps

Incline DB Press
2 Warms
80 lbs. x 10 reps
80 lbs. x 6 reps._DROP_70 lbs. x 6 reps.

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

Uneven PushUp
20 Reps.
16 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 12 Reps.
60 lbs. x 12 Reps.

Steady State Cardio....

on the stepmill for 35 minutes

B-1-Quads and Calves (3)

Quads and Calves workout from last Tuesday....

Previous 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%

Today's Workout...

Duration: 43:08
Calories: 509
Average Heart Rate: 143 bpm (76% MHR)
Maximum Heart Rate: 171 bpm (90% MHR)
Fat Percentage of Calories: 16%

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 10 reps.
360 lbs. x 10 reps.

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

Barbell Lunge
115 lbs. x 10 reps.
115 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 (2)

Delts and Biceps workout from last Monday

Previous 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%

Tonight's Workout...

Duration: 40:06
Calories: 384
Average Heart Rate: 128 bpm (68% MHR)
Maximum Heart Rate: 155 bpm (82% MHR)
Fat Percentage of Calories: 25%

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
75 lbs. x 10 Reps.
80 lbs. x 8 Reps.

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

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

Cable Curl
1 Warm
90 lbs. x 10 Reps.
90 lbs. x 10 Reps.
90 lbs. x 10 Reps.

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

Interval Cardio...30 Minutes on Treadmill

B-3-Back and Hamstrings (2)

Back and Hamstrings workout from TWO Sundays ago....


Previous 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%

Tonight's Workout...

Duration: 55:20
Calories: 479
Average Heart Rate: 122 bpm (65% MHR)
Maximum Heart Rate: 151 bpm (80% MHR)
Fat Percentage of Calories: 29%

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

T-Bar Rows
2 warms
185 lbs. x 8 Reps.
185 lbs. x 8 Reps.
185 lbs. x 8 Reps.

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

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

Good Mornings
115 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 (2)

Chest and Triceps workout from TWO Fridays ago....

Previous 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%

Today's Workout...

Duration: 45:38
Calories: 373
Average Heart Rate: 120 BPM (63% MHR)
Maximum Heart Rate: 150 BPM (79% MHR)
Fat Percentage of Calories: 32%

Slight Incline Barbell Press
3 warms
185 lbs. x 8 reps
185 lbs. x 8 reps
205 lbs. x 8 reps

Incline DB Press
2 Warms
80 lbs. x 9 reps.
80 lbs. x 6 reps._DROPSET_65 lbs. x 5 reps.

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

Uneven PushUp
15 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.

Interval Cardio....

post workout, 30 minutes...

B-1-Quads and Calves (2)

Quads and Calves workout....two Thursdays ago...

Previous 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%

Today's Workout...

Duration: 45:10
Calories: 424
Average Heart Rate: 128 bpm (68% MHR)
Maximum Heart Rate: 166 bpm (88% MHR)
Fat Percentage of Calories: 24%

Squats
3 warms
185 lbs. x 8 reps.
185 lbs. x 8 reps.
205 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
115 lbs. x 10 reps.
115 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.