A-1-Quads & Calves (4)

Post Super Bowl Workout...this past Tuesday's workout

...feeling the hangover of the elation of the super bowl victory. Spent the entire day in lower manhattan for the parade. Was exhausted afterwards and napped for a bit before headed to the gym at night to train.

4th round of the A-Cycle begins!

No cardio as of yet this week. Will pick up tomorrow. (Wednesday)

I'm noticing gains in strength. As such, I went heavier than the previous leg workout with each lift except for the calf raises.

Previous 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%

Today's Workout...

Duration: 1:00:28
Calories: 643
Average Heart Rate: 134 bpm (71% MHR)
Maximum Heart Rate: 163 bpm (86% MHR)
Fat Percentage of Calories: 21%

Hack Squat
3 warms
450 lbs. x 8 reps.
500 lbs. x 8 reps.
550 lbs. x 8 reps.

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

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

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

Calf Singles
30 lbs. x 20 reps.
30 lbs. x 20 reps.
30 lbs. x 20 reps.
30 lbs. x 20 reps.
30 lbs. x 20 reps.

A-4-Delts and Biceps (3)

Last Sunday's workout! The day of the Super Bowl!

So originally, my plan was to do my third and final interval session for the week.

I, instead, decided to go ahead and split my delt and bicep workout with my interval session.

Weight trained in the morning and did intervals later in the afternoon. shortly before the super bowl.

Got up heavy weight with the high inclines...working up to 95 lbs. for the first time.

great workout!

Previous 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%

Tonight's Workout...

Duration: 1:01:39
Calories: 393
Average Heart Rate: 111 bpm (59% MHR)
Maximum Heart Rate: 139 bpm (74% MHR)
Fat Percentage of Calories: 38%

High Incline Dumbbell Press
3 Warms
85 lbs. x 8 reps.
90 lbs. x 8 reps.
95 lbs. x 8 reps.

Barbell Front Raise
1 Warm
40 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
85 lbs. x 12 Reps.
85 lbs. x 12 Reps.
90 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 (3)

Last Saturday's workout...the day before the Super Bowl

Great morning workout last saturday. Increased my weight through all three working sets with the T-Bar rows and completed the prescribed reps successfully.

Weight and reps remain the same with the lat pulldown. Same with the superset between the dumbbell row and rope pulldown.

Finally, progressively added weight with each successive set on the elevated deads.

Great workout!


Previous 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%

Tonight's Workout...

Duration: 1:00:06
Calories: 582
Average Heart Rate: 128 bpm (68% MHR)
Maximum Heart Rate: 156 bpm (83% MHR)
Fat Percentage of Calories: 25%

T-Bar Row
3 Warms
225 lbs. x 8 reps.
245 lbs. x 8 reps.
275 lbs. x 7 reps.

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

Dumbbell Row-SUPERSET-Rope Pulldown
60 lbs. x 12 Reps./70 lbs. x 12 Reps.
60 lbs. x 12 Reps./70 lbs. x 12 Reps.
60 lbs. x 12 Reps./70 lbs. x 12 Reps.

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

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

Lying Leg Curl
110 lbs. x 12 Reps.
110 lbs. x 12 Reps.

A-2-Chest and Triceps (3)

Today's workout (s)

Started my day by doing my steady state cardio first thing in the morning. (3 of 3)

I lifted during lunchtime. I have yet to break the 5 rep. plateau at 110 lbs. on my last working set for the flat dumbbell presses. I did a dropset thereafter. I lowered the weight with the supersets and was able to muster 3 extra reps for the slight incline presses. For the rest of the workout, weight remained the same from previous. Worked at a real good pace today.

Finally, in the evening, I did my interval workout. (2 of 3) Looking to do my third tomorrow morning...on my off day from weights.

Previous 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%

Today's Workout...

Duration: 50:56
Calories: 385
Average Heart Rate: 117 BPM (62% MHR)
Maximum Heart Rate: 142 BPM (75% MHR)
Fat Percentage of Calories: 33%

Flat Bench Dumbbell Press
3 warms
95 lbs. x 8 reps
100 lbs. x 7 reps
110 lbs. x 5 reps_DROP_85 lbs. x 4 reps

Chest Dips
10
10
10
10

Slight Incline Bench Press-SUPERSET-Slight Incline Fly
65 lbs. x 10 reps./40 lbs. x 11 reps.
65 lbs. x 9 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 (3)

3rd round of the A-Cycle begins!

I performed intervals yesterday on my off-day from weights. (1 of 3) I'm trying to figure out how and when I'll fit the next two sessions this week. Possibly split one session with my chest workout tomorrow.

Tonight's leg workout was productive. Went heavier with the lunges having worked up to 60 lbs. and went heavier with the hack squat (up to 500 lbs.) and finally the leg extensions (at 200 lbs.)

I'm finally able to perform single leg calf raises. What a relief.

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
450 lbs. x 8 reps.
500 lbs. x 8 reps.
500 lbs. x 8 reps.

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

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

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

Calf Singles
30 lbs. x 20 reps.
30 lbs. x 20 reps.
30 lbs. x 20 reps.
30 lbs. x 20 reps.
30 lbs. x 20 reps.

A-4-Delts and Biceps (2)

Tonight's workout

I performed my steady state cardio (2 of 3) right after my workout again for this week.

2nd round of this cycle is complete and I'm feeling tighter and tighter. Stronger even.

Progressively went heavier with the high incline presses...finishing at 90 lbs. for 8 reps. Intense.

Side lateral up/downs provided the craziest burn as expected. And finally, I went heavier with shrugs.

Great workout.

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
80 lbs. x 8 reps.
85 lbs. x 8 reps.
90 lbs. x 8 reps.

Barbell Front Raise
1 Warm
40 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
85 lbs. x 12 Reps.
85 lbs. x 12 Reps.
90 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 (2)

Yesterday's workout

I'm not really doing well in my efforts to do cardio first thing in the morning-as much as I'd like to-no matter, I'm getting it in but after workouts. Like today.

Weight and amount of reps. for all the exercises remain the same except for a few like the standing leg curls as I progressively went heavier with each set and the rope pulldown as I opted to go a lighter so as to control the weight better and establish a better mind-muscle connection.

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.
160 lbs. x 8 Reps.
160 lbs. x 8 Reps.

Dumbbell Row-SUPERSET-Rope Pulldown
60 lbs. x 12 Reps./70 lbs. x 12 Reps.
60 lbs. x 12 Reps./70 lbs. x 12 Reps.
60 lbs. x 12 Reps./70 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.
60 lbs. x 10 Reps.
70 lbs. x 10 Reps.

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