A-2-Chest and Triceps (2)

Yesterday morning's workout

I did my 2nd of 2 scheduled interval sessions earlier today. I feel good. I'm all but healed, I feel and no longer feel ill. (knock on wood)

Leading off with flat dumbbell presses is my favorite, however, I fell one rep shy of my target rep range for my last set @ 110 lbs. I was only able to muster 5 reps.

For the supersets, I went heavier with the first exercise but I progressively got less and less reps with each round of supersets. My chest was truly on fire.

Great workout!

Previous 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%

Today's Workout...

Duration: 45:56
Calories: 413
Average Heart Rate: 124 BPM (66% MHR)
Maximum Heart Rate: 148 BPM (78% MHR)
Fat Percentage of Calories: 28%

Flat Bench Dumbbell Press
3 warms
95 lbs. x 8 reps
100 lbs. x 8 reps
110 lbs. x 5 reps

Chest Dips
10
10
10
10

Slight Incline Bench Press-SUPERSET-Slight Incline Fly
70 lbs. x 10 reps./40 lbs. x 11 reps.
70 lbs. x 6 reps./40 lbs. x 10 reps.
70 lbs. x 6 reps./40 lbs. x 10 reps.

Tricep Pressdowns
2 Warms
110 lbs. x 10 Reps.
110 lbs. x 10 Reps.
110 lbs. x 10 reps.

Dumbbell Extension
1 Warm
25 lbs. x 12 reps.
25 lbs. x 12 reps.

1-Arm Underhand pressdown
40 lbs. x 12 Reps.
40 lbs. x 12 Reps.

A-1-Quads & Calves (2)

2nd round of the A-Cycle begins!

This mornings' workout. I did intervals yesterday and I'm looking to get my second session in this Sunday. It was brutal considering I haven't done them in a few weeks. Much needed.

I split my cardio and weight training today as I lifted in the morning and returned to the gym in the evening to do my 3rd and final steady state cardio session for the week. I'm not a fan of doing cardio right after a leg workout.

The workout, in itself was satisfactory. I feel I can push it further and further week to week. Unfortunately, I still can't perform single leg calf raises so it was the calf extension machine again!

Chest tomorrow morning! (hopefully)

Previous Workout:

Duration: 57:18
Calories: 692
Average Heart Rate: 149 bpm (79% MHR)
Maximum Heart Rate: 215 bpm (114% MHR)
Fat Percentage of Calories: 30%

Today's Workout...

Duration: 49:28
Calories: 464
Average Heart Rate: 127 bpm (67% MHR)
Maximum Heart Rate: 163 bpm (86% MHR)
Fat Percentage of Calories: 25%

Hack Squat
3 warms
360 lbs. x 8 reps.
450 lbs. x 8 reps.
450 lbs. x 8 reps.

Walking Dumbbell Lunge
2 warm
55 lbs. x 10 reps.
55 lbs. x 10 reps.
55 lbs. x 10 reps.

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

Squat
225 lbs. x 12 reps.
225 lbs. x 12 reps.
225 lbs. x 12 reps.

Standing Calf Raises (was unable to perform calf singles)
105 lbs. x 20 reps.
105 lbs. x 20 reps.
105 lbs. x 20 reps.
105 lbs. x 20 reps.
105 lbs. x 20 reps.

A-4-Delts and Biceps (1)

Tonight's workout

I performed my steady state cardio (2 of 3) right after my workout. I haven't been successful in waking up first thing in the morning to do it. As much as I want to.

I was happy with today's workout and I'm getting a better idea of where I'm at strength-wise. The first round of this cycle is complete and I think I know where I can push it with certain lifts for each day.

I feel I can go heavier with the high incline presses next time and maybe, the shrugs.

The bicep superset to cap off the workout had my biceps on fire.

Feeling good so far. I think I'll take a stab at intervals tomorrow on my day off from weights. (after 4 consecutive days) And pick up with Legs on Friday. Hopefully, I'll get another interval session in before or by Sunday.

Previous 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%

Tonight's Workout...

Duration: 51:12
Calories: 574
Average Heart Rate: 139 bpm (74% MHR)
Maximum Heart Rate: 158 bpm (84% MHR)
Fat Percentage of Calories: 18%

High Incline Dumbbell Press
3 Warms
75 lbs. x 8 reps.
80 lbs. x 8 reps.
85 lbs. x 8 reps.

Barbell Front Raise
1 Warm
50 lbs. x 10 Reps.
40 lbs. x 10 Reps.
40 lbs. x 10 Reps.

Side Lateral Raise-Up/Down
15 lbs. x 5 lbs.
25 lbs. x 5 lbs.
30 lbs. x failure
40 lbs. x failure...and back

Dumbbell Shrugs
1 Warm
70 lbs. x 12 Reps.
75 lbs. x 12 Reps.
85 lbs. x 12 Reps.

Incline Dumbbell Curl
1 Warm
35 lbs. x 6 Reps.
35 lbs. x 6 Reps.
40 lbs. x 6 Reps.

Rope Curl-SUPERSET-Concentration Curl
90 lbs. x 10 Reps./25 lbs. x 10 Reps.
90 lbs. x 10 Reps./25 lbs. x 10 Reps.
90 lbs. x 10 Reps./25 lbs. x 10 Reps.

A-3-Back and Hamstrings (1)

Last night's workout

Pretty intense workout. It's been a long time since I did dumbbell rows so I was pretty stoked to do them again.

I substituted dumbbell leg curls with standing leg curls as I can never really find anyone in a timely manner to place a dumbbell between my feet. Finally, I wrapped things up with seated leg curls as opposed to do lying leg curls.

Previous 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%

Tonight's Workout...

Duration: 1:01:45
Calories: 589
Average Heart Rate: 128 bpm (68% MHR)
Maximum Heart Rate: 149 bpm (79% MHR)
Fat Percentage of Calories: 32%

T-Bar Row
3 Warms
185 lbs. x 8 reps.
205 lbs. x 8 reps.
225 lbs. x 8 reps.

Lat Pulldown-Palms Up
2 warms
140 lbs. x 8 Reps.
180 lbs. x 8 Reps.
160 lbs. x 8 Reps.

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

Dumbbell Row-SUPERSET-Rope Pulldown
60 lbs. x 12 Reps./80 lbs. x 12 Reps.
60 lbs. x 12 Reps./80 lbs. x 12 Reps.
60 lbs. x 12 Reps./80 lbs. x 12 Reps.

Elevated Deadlifts
225 lbs. x 5 Reps.
225 lbs. x 5 Reps.
225 lbs. x 5 Reps.

Standing Leg Curl
50 lbs. x 10 Reps.
50 lbs. x 10 Reps.
50 lbs. x 10 Reps.

Seated Leg Curl
160 lbs. x 12 Reps.
180 lbs. x 12 Reps.

A-2-Chest and Triceps (1)

This past Monday's workout.

I performed steady state cardio (1 of 3) after my workout.

So far, so good. I've added a little more weight workout to workout and moving more closer to where I was pre-injury. While I didn't press as much weight as I'm used to, I definitely had a better feel for each movement throughout.

The superset portion of this workout was intense of which I have a question for which I'll e-mail about momentarily. I really like it.

Previous 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%

Today's Workout...

Duration: 45:56
Calories: 413
Average Heart Rate: 124 BPM (66% MHR)
Maximum Heart Rate: 148 BPM (78% MHR)
Fat Percentage of Calories: 28%

Flat Bench Dumbbell Press
3 warms
95 lbs. x 8 reps
95 lbs. x 8 reps
95 lbs. x 8 reps

Chest Dips
10
10
10
10

Slight Incline Bench Press-SUPERSET-Slight Incline Fly
65 lbs. x 11 reps./40 lbs. x 11 reps.
65 lbs. x 8 reps./40 lbs. x 10 reps.
65 lbs. x 8 reps./40 lbs. x 10 reps.

Tricep Pressdowns
2 Warms
110 lbs. x 10 Reps.
110 lbs. x 10 Reps.
110 lbs. x 10 reps.

Dumbbell Extension
1 Warm
25 lbs. x 12 reps.
25 lbs. x 12 reps.

1-Arm Underhand pressdown
40 lbs. x 12 Reps.
40 lbs. x 12 Reps.

A-1-Quads & Calves (1)

This past Sunday's workout and the start of a fresh, new routine

I can feel things coming back together at this point and as I mentioned in previous updates, I'm having trouble with calf raises so I substituted calf singles for standing calf raises although they were partial.

Great workout overall....right before the STRESS of watching the Giant game shortly thereafter.

Previous 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%

Today's Workout...

Duration: 57:18
Calories: 692
Average Heart Rate: 149 bpm (79% MHR)
Maximum Heart Rate: 215 bpm (114% MHR)
Fat Percentage of Calories: 30%

Hack Squat
3 warms
270 lbs. x 8 reps.
360 lbs. x 8 reps.
450 lbs. x 8 reps.

Walking Dumbbell Lunge
2 warm
55 lbs. x 10 reps.
55 lbs. x 10 reps.
55 lbs. x 10 reps.

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

Squat
225 lbs. x 12 reps.
225 lbs. x 12 reps.
225 lbs. x 12 reps.

Standing Calf Raises (was unable to perform calf singles)
105 lbs. x 20 reps.
105 lbs. x 20 reps.
105 lbs. x 20 reps.
105 lbs. x 20 reps.
105 lbs. x 20 reps.

C-4-Delts and Biceps (4)

Tonight's workout

I had plans to split my weight training and intervals between the morning and evening, however, while my right foot hasn't gotten worse, I do not feel that it's ready for high intensity intervals. I'm bummed about it but, I, instead performed my third and final steady state cardio session for the week after this workout.

At this point, my entire body's sore and I totally felt it in my upper chest as I kicked up the dumbbells for the presses. No matter. Again, it was no less intense. I feel things slowly getting back together. I hope to be 100% by next week so I can do intervals, for sure.

Previous 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%

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
60 lbs. x 8 reps.
60 lbs. x 8 reps.
60 lbs. x 8 reps.

1-Arm Cable Lateral
2 warms
20 lbs. x 12 Reps.
20 lbs. x 12 Reps.

Rear Delt Flye-SUPERSET-Upright Row
1 warms
10 lbs. x 10 Reps./50 lbs. x 12 Reps.
10 lbs. x 10 Reps./50 lbs. x 12 Reps.

Hammer Curl
2 Warms
55 lbs. x 6 Reps.
55 lbs. x 6 Reps.
55 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.