C-3-Back and Hamstrings (4)

Tonight's workout

I did my steady state cardio after my workout tonight.

As per the previous two workouts this week, I went lighter. Today I was definitely feeling the effects of the past two workouts as I was sore all over.

Like I said earlier, it may have been a week off but I feel like I would if I had taken more than two weeks off. At any rate, I'm feeling better and better and no ill effects from the foot anymore. Some soreness but not as much as last week.

Previous Workout:

Duration: 49:06
Calories: 453
Average Heart Rate: 125 bpm (66% MHR)
Maximum Heart Rate: 151 bpm (80% MHR)
Fat Percentage of Calories: 28%

Tonight's Workout...

Duration: 53:22
Calories: 406
Average Heart Rate: 116 bpm (61% MHR)
Maximum Heart Rate: 149 bpm (79% MHR)
Fat Percentage of Calories: 32%

Pullup
8 reps
6 reps
6 reps
6 reps

...each set followed by assisted pullups.

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

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

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

Stiff Legged Deadlift
115 lbs. x 12 Reps.
115 lbs. x 12 Reps.
115 lbs. x 12 Reps.

Leg Curl
100 lbs. x 10 Reps.
100 lbs. x 10 Reps.
100 lbs. x 10 Reps.

C-2-Chest and Triceps (4)

Yesterdays' workout.

I performed steady state cardio first thing in the morning and used Strike for the first time! I liked it alot. It helped wake me up, for sure. Within 15 minutes, I felt a warmth within me, good clean, jittery-free energy, and sharp mental clarity which is sometimes lacking...at 5:30 AM.

I, again, went lighter throughout and was taken aback at how much of a dip in strength I've felt with only a week off. I felt like I would if I took a month off! The body's cruel! j/k

Previous Workout:

Duration: 55:02
Calories: 520
Average Heart Rate: 127 BPM (67% MHR)
Maximum Heart Rate: 161 BPM (85% MHR)
Fat Percentage of Calories: 26%

Today's Workout...

Duration: 48:14
Calories: 420
Average Heart Rate: 122 BPM (65% MHR)
Maximum Heart Rate: 149 BPM (79% MHR)
Fat Percentage of Calories: 30%

Flat DB Press
3 warms
80 lbs. x 8 reps
80 lbs. x 8 reps
80 lbs. x 8 reps

Slight Incline DB Press
2 Warms
75 lbs. x 10 reps
75 lbs. x 10 reps.

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

Incline Flye
40 lbs. x 12 Reps.
40 lbs. x 12 Reps.

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

Reverse Pressdown
1 Warm
70 lbs. x 12 Reps.
70 lbs. x 12 Reps.
70 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 (4)

First workout since sitting out a week and some days due to my foot injury this past Monday.

So far, so good. I went a little lighter all around throughout and was challenging regardless. I definitely felt the week off.

I could not get a full range of motion with the calf raises so they were really..."half raises"

Previous Workout:

Duration: 1:02:31
Calories: 605
Average Heart Rate: 129 bpm (68% MHR)
Maximum Heart Rate: 172 bpm (91% MHR)
Fat Percentage of Calories: 24%

Today's Workout...

Duration: 1:03:05
Calories: 527
Average Heart Rate: 121 bpm (64% MHR)
Maximum Heart Rate: 162 bpm (86% MHR)
Fat Percentage of Calories: 30%

Leg Press
3 warms
450 lbs. x 12 reps.
450 lbs. x 12 reps.
450 lbs. x 12 reps.
450 lbs. x 12 reps.

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

Leg Extension
170 lbs. x 10 reps.
170 lbs. x 10 reps.
175 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.

C-4-Delts and Biceps (3)

This past Saturdays workout...


Previous Workout:

Duration: 54:35
Calories: 434
Average Heart Rate: 118 bpm (62% MHR)
Maximum Heart Rate: 144 bpm (76% MHR)
Fat Percentage of Calories: 32%

Tonight's Workout...

Duration: 1:01:44
Calories: 490
Average Heart Rate: 118 bpm (62% MHR)
Maximum Heart Rate: 148 bpm (78% MHR)
Fat Percentage of Calories: 33%

Dumbbell Press
3 Warms
80 lbs. x 8 reps.
75 lbs. x 8 reps.
70 lbs. x 8 reps.

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

Rear Delt Flye-SUPERSET-Upright Row
1 warms
15 lbs. x 10 Reps./70 lbs. x 12 Reps.
15 lbs. x 10 Reps./70 lbs. x 12 Reps.

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

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

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

Steady State Cardio...30 Minutes on Treadmill

C-3-Back and Hamstrings (3)

This past Friday's workout...

Back still feeling residual soreness from the switch in grips with the bent over row. No complaints here.

Numbers remain the same from previous workout.


Previous Workout:

Duration: 59:06
Calories: 555
Average Heart Rate: 127 bpm (67% MHR)
Maximum Heart Rate: 152 bpm (80% MHR)
Fat Percentage of Calories: 26%

Tonight's Workout...

Duration: 49:06
Calories: 453
Average Heart Rate: 125 bpm (66% MHR)
Maximum Heart Rate: 151 bpm (80% MHR)
Fat Percentage of Calories: 28%

Pullup
8 reps
6 reps
6 reps
6 reps

...each set followed by assisted pullups.

Bent Over Rows
2 warms
185 lbs. x 8 Reps.
185 lbs. x 8 Reps.
205 lbs. x 8 Reps.

Rope Pulldown
1 warms
100 lbs. x 8 Reps.
100 lbs. x 8 Reps.
100 lbs. x 8 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.
135 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)

Yesterdays' workout.

Got a few less reps with each exercise but used the same poundages as the previous chest workout...except for the barbell press and flyes.

Followed this workout with a walk on the treadmill on an incline.

Previous Workout:

Duration: 1:12:11
Calories: 636
Average Heart Rate: 123 BPM (65% MHR)
Maximum Heart Rate: 157 BPM (83% MHR)
Fat Percentage of Calories: 28%

Today's Workout...

Duration: 55:02
Calories: 520
Average Heart Rate: 127 BPM (67% MHR)
Maximum Heart Rate: 161 BPM (85% MHR)
Fat Percentage of Calories: 26%

Flat DB Press
3 warms
100 lbs. x 8 reps
110 lbs. x 7 reps
110 lbs. x 6 reps

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

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

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

First workout of the year. First workout in 4 days.

For me, I needed rest considering I've been feeling sick. Partly due to the sudden drop in temperatures from New Years Eve to now and partly due to poor nutritional choices.

At any case, 4 days felt like an eternity for me and I wasn't going to let the days away from working out snowball into something worse. I've been there, done that.

Numbers for each exercise remain the same. Overall, I felt good to get back into it.

Previous Workout:

Duration: 1:10:31
Calories: 587
Average Heart Rate: 121 bpm (64% MHR)
Maximum Heart Rate: 169 bpm (89% MHR)
Fat Percentage of Calories: 30%

Today's Workout...

Duration: 1:02:31
Calories: 605
Average Heart Rate: 129 bpm (68% MHR)
Maximum Heart Rate: 172 bpm (91% MHR)
Fat Percentage of Calories: 24%

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

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

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

Walking Lunge
60 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.