Christmas eve workout!
Big gains....was able to bench press the heaviest set of dumbbells (120 lbs.) at my gym. Feeling good.
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: 1:01:47
Calories: 480
Average Heart Rate: 117 BPM (62% MHR)
Maximum Heart Rate: 152 BPM (80% MHR)
Fat Percentage of Calories: 33%
Flat DB Press
3 warms
100 lbs. x 8 reps
110 lbs. x 8 reps
120 lbs. x 6 reps
Slight Incline DB Press
2 Warms
85 lbs. x 9 reps
90 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.
115 lbs. x 10 reps.
115 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.
Saturday, December 24, 2011
Friday, December 23, 2011
C-1-Quads and Calves (1)
2nd go around with the C routines...last Friday's quads and calves workout
Solid work all around.
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%
Today's Workout...
Duration: 1:08:10
Calories: 628
Average Heart Rate: 126 bpm (67% MHR)
Maximum Heart Rate: 164 bpm (87% MHR)
Fat Percentage of Calories: 26%
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.
275 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.
Solid work all around.
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%
Today's Workout...
Duration: 1:08:10
Calories: 628
Average Heart Rate: 126 bpm (67% MHR)
Maximum Heart Rate: 164 bpm (87% MHR)
Fat Percentage of Calories: 26%
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.
275 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.
Thursday, December 22, 2011
B-4-Delts and Biceps (4)
Last thursday's Delts and Biceps workout...
Was able to put up 90 lbs. for the high incline press. I don't think I've ever been able to do that before.
Previous Workout:
Duration: 47:13
Calories: 395
Average Heart Rate: 121 bpm (64% MHR)
Maximum Heart Rate: 149 bpm (79% MHR)
Fat Percentage of Calories: 31%
Tonight's Workout...
Duration: 41:42
Calories: 388
Average Heart Rate: 127 bpm (67% MHR)
Maximum Heart Rate: 161 bpm (85% MHR)
Fat Percentage of Calories: 25%
Side Lateral Raise
3 Warms
45 lbs. x 8 reps.
45 lbs. x 8 reps.
50 lbs. x 8 reps.
High Incline Press
2 warms
80 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.
110 lbs. x 8 Reps.
110 lbs. x 8 Reps.
Preacher Curls
30 lbs. x 12 Reps.
30 lbs. x 12 Reps.
Interval Cardio...30 Minutes on Treadmill
Was able to put up 90 lbs. for the high incline press. I don't think I've ever been able to do that before.
Previous Workout:
Duration: 47:13
Calories: 395
Average Heart Rate: 121 bpm (64% MHR)
Maximum Heart Rate: 149 bpm (79% MHR)
Fat Percentage of Calories: 31%
Tonight's Workout...
Duration: 41:42
Calories: 388
Average Heart Rate: 127 bpm (67% MHR)
Maximum Heart Rate: 161 bpm (85% MHR)
Fat Percentage of Calories: 25%
Side Lateral Raise
3 Warms
45 lbs. x 8 reps.
45 lbs. x 8 reps.
50 lbs. x 8 reps.
High Incline Press
2 warms
80 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.
110 lbs. x 8 Reps.
110 lbs. x 8 Reps.
Preacher Curls
30 lbs. x 12 Reps.
30 lbs. x 12 Reps.
Interval Cardio...30 Minutes on Treadmill
Wednesday, December 21, 2011
B-3-Back and Hamstrings (4)
Today's workout...
Again, I'm all caught up...so much for staying on top of my blogs like I stated back in December 7th. Christmas is almost here and so with that, the end of the year as well. Can't wait.
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: 56:03
Calories: 500
Average Heart Rate: 124 bpm (66% MHR)
Maximum Heart Rate: 159 bpm (84% MHR)
Fat Percentage of Calories: 27%
Lat Pulldown-Palm Up
3 Warms
140 lbs. x 8 reps.
160 lbs. x 8 reps.
160 lbs. x 8 reps.
T-Bar Rows
2 warms
195 lbs. x 10 Reps.
205 lbs. x 8 Reps.
225 lbs. x 8 Reps.
Dumbbell Deadlifts
1 warms
90 lbs. x 10 Reps.
95 lbs. x 10 Reps.
Close Row
140 lbs. x 12 Reps.
160 lbs. x 12 Reps.
180 lbs. x 12 Reps.
Good Mornings
135 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
Again, I'm all caught up...so much for staying on top of my blogs like I stated back in December 7th. Christmas is almost here and so with that, the end of the year as well. Can't wait.
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: 56:03
Calories: 500
Average Heart Rate: 124 bpm (66% MHR)
Maximum Heart Rate: 159 bpm (84% MHR)
Fat Percentage of Calories: 27%
Lat Pulldown-Palm Up
3 Warms
140 lbs. x 8 reps.
160 lbs. x 8 reps.
160 lbs. x 8 reps.
T-Bar Rows
2 warms
195 lbs. x 10 Reps.
205 lbs. x 8 Reps.
225 lbs. x 8 Reps.
Dumbbell Deadlifts
1 warms
90 lbs. x 10 Reps.
95 lbs. x 10 Reps.
Close Row
140 lbs. x 12 Reps.
160 lbs. x 12 Reps.
180 lbs. x 12 Reps.
Good Mornings
135 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
Tuesday, December 20, 2011
B-2-Chest and Triceps (4)
Yesterday's workout....
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: 46:18
Calories: 358
Average Heart Rate: 117 BPM (62% MHR)
Maximum Heart Rate: 152 BPM (80% MHR)
Fat Percentage of Calories: 32%
Slight Incline Barbell Press
3 warms
185 lbs. x 8 reps
205 lbs. x 8 reps
225 lbs. x 6 reps
Incline DB Press
2 Warms
80 lbs. x 9 reps
80 lbs. x 8 reps.
Flat DB Flye
45 lbs. x 12 reps.
45 lbs. x 12 reps.
45 lbs. x 12 reps.
Uneven PushUp
16 Reps.
13 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
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: 46:18
Calories: 358
Average Heart Rate: 117 BPM (62% MHR)
Maximum Heart Rate: 152 BPM (80% MHR)
Fat Percentage of Calories: 32%
Slight Incline Barbell Press
3 warms
185 lbs. x 8 reps
205 lbs. x 8 reps
225 lbs. x 6 reps
Incline DB Press
2 Warms
80 lbs. x 9 reps
80 lbs. x 8 reps.
Flat DB Flye
45 lbs. x 12 reps.
45 lbs. x 12 reps.
45 lbs. x 12 reps.
Uneven PushUp
16 Reps.
13 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
Monday, December 19, 2011
B-1-Quads and Calves (4)
This past Monday's workout....
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: 41:16
Calories: 418
Average Heart Rate: 132 bpm (7% MHR)
Maximum Heart Rate: 162 bpm (86% MHR)
Fat Percentage of Calories: 22%
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.
115 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.
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: 41:16
Calories: 418
Average Heart Rate: 132 bpm (7% MHR)
Maximum Heart Rate: 162 bpm (86% MHR)
Fat Percentage of Calories: 22%
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.
115 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.
Saturday, December 17, 2011
B-4-Delts and Biceps (3)
Delts and Biceps workout from last Saturday...
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: 47:13
Calories: 395
Average Heart Rate: 121 bpm (64% MHR)
Maximum Heart Rate: 149 bpm (79% MHR)
Fat Percentage of Calories: 31%
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
80 lbs. x 10 Reps.
80 lbs. x 8 Reps.
Cable UpRight Row
1 warms
120 lbs. x 10 Reps.
130 lbs. x 10 Reps.
140 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 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
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: 47:13
Calories: 395
Average Heart Rate: 121 bpm (64% MHR)
Maximum Heart Rate: 149 bpm (79% MHR)
Fat Percentage of Calories: 31%
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
80 lbs. x 10 Reps.
80 lbs. x 8 Reps.
Cable UpRight Row
1 warms
120 lbs. x 10 Reps.
130 lbs. x 10 Reps.
140 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 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
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