Ugh. Rough stretch with the updates. I've been going through some personal issues that I needed to sort through.
I last left my blog with the final workout of the 1st round of B-Workouts last Thursday. The following evening, Friday, I performed my 2nd (2 of 3) interval workouts for the week. The following 4 days through the weekend and this past Monday and Tuesday, I did not exercise at all.
I got back to it this past Wednesday and have since locked it down further to insure I stick to my numbers which I have the past few days. While there are things that are beyond my control, I feel I can at least balance my well being by focusing on things I can control...like the program. I feel better. Just need to remember to take it day by day.
Good workout this past Wednesday. performed the barbell lunge with more weight for more sets this time around. Looking to test myself further with the squat next week.
I performed my steady state cardio (1 of 3) after my workout. Walking on the treadmill on an incline.
Previous 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%
Today's Workout...
Duration: 1:04:34
Calories: 629
Average Heart Rate: 129 bpm (68% MHR)
Maximum Heart Rate: 163 bpm (86% MHR)
Fat Percentage of Calories: 23%
Squat
3 warms
245 lbs. x 8 reps.
275 lbs. x 8 reps.
285 lbs. x 8 reps.
315 lbs. x 8 reps.
Leg Press
1 warm
360 lbs. x 15 reps.
450 lbs. x 15 reps.
540 lbs. x 15 reps.
Barbell Lunge
115 lbs. x 8 reps.
135 lbs. x 8 reps.
135 lbs. x 8 reps.
Leg Extension
185 lbs. x 12 reps.
185 lbs. x 12 reps.
185 lbs. x 12 reps.
Standing Calf Raise
135 lbs. x 20 reps.
150 lbs. x 20 reps.
150 lbs. x 20 reps.
165 lbs. x 20 reps.
165 lbs. x 20 reps.
Wednesday, February 22, 2012
Thursday, February 16, 2012
B-4-Delts and Biceps (1)
Tonight's workout...
I did my 3rd and final steady state cardio session (3 of 3) after my workout tonight. I'l do my 2nd interval session tomorrow. (day off from weights) and schedule my 3rd and final interval session on either saturday or sunday but we'll see.
Intense and focused workout here. Had to be somewhere and had less than an hour to spare so I made sure I timed my rest intervals between sets accordingly.
I thought I'd be able to put up more with the seated dumbbell presses but at 70 lbs., it was just right for the prescribed reps. I'll try for more next time.
food shopping tomorrow. time to recallibrate.
Previous Workout:
Duration: 49:21
Calories: 475
Average Heart Rate: 128 bpm (68% MHR)
Maximum Heart Rate: 152 bpm (80% MHR)
Fat Percentage of Calories: 25%
Tonight's Workout...
Duration: 42:06
Calories: 391
Average Heart Rate: 126 bpm (67% MHR)
Maximum Heart Rate: 152 bpm (80% MHR)
Fat Percentage of Calories: 25%
Side Lateral Raise
2 Warms
40 lbs. x 8 reps.
45 lbs. x 8 reps.
45 lbs. x 8 reps.
Seated Dumbbell Press
2 Warms
70 lbs. x 10 Reps.
70 lbs. x 10 Reps.
Rear Dumbbell Raise-SUPERSET-Barbell Shrug
25 lbs. x 12 reps./185 lbs. x 12 reps.
25 lbs. x 12 reps./185 lbs. x 12 reps.
35 lbs. x 12 reps./185 lbs. x 12 reps.
Barbell Curl
2 Warms
95 lbs. x 8 reps.
95 lbs. x 8 reps.
95 lbs. x 8 reps.
Seated Alternating Dumbbell Curl-SUPERSET-1-Arm Preacher 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.
I did my 3rd and final steady state cardio session (3 of 3) after my workout tonight. I'l do my 2nd interval session tomorrow. (day off from weights) and schedule my 3rd and final interval session on either saturday or sunday but we'll see.
Intense and focused workout here. Had to be somewhere and had less than an hour to spare so I made sure I timed my rest intervals between sets accordingly.
I thought I'd be able to put up more with the seated dumbbell presses but at 70 lbs., it was just right for the prescribed reps. I'll try for more next time.
food shopping tomorrow. time to recallibrate.
Previous Workout:
Duration: 49:21
Calories: 475
Average Heart Rate: 128 bpm (68% MHR)
Maximum Heart Rate: 152 bpm (80% MHR)
Fat Percentage of Calories: 25%
Tonight's Workout...
Duration: 42:06
Calories: 391
Average Heart Rate: 126 bpm (67% MHR)
Maximum Heart Rate: 152 bpm (80% MHR)
Fat Percentage of Calories: 25%
Side Lateral Raise
2 Warms
40 lbs. x 8 reps.
45 lbs. x 8 reps.
45 lbs. x 8 reps.
Seated Dumbbell Press
2 Warms
70 lbs. x 10 Reps.
70 lbs. x 10 Reps.
Rear Dumbbell Raise-SUPERSET-Barbell Shrug
25 lbs. x 12 reps./185 lbs. x 12 reps.
25 lbs. x 12 reps./185 lbs. x 12 reps.
35 lbs. x 12 reps./185 lbs. x 12 reps.
Barbell Curl
2 Warms
95 lbs. x 8 reps.
95 lbs. x 8 reps.
95 lbs. x 8 reps.
Seated Alternating Dumbbell Curl-SUPERSET-1-Arm Preacher 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.
Wednesday, February 15, 2012
B-3-Back and Hamstrings (1)
Wednesday night's workout...
I was looking most forward to this workout considering it means a full cycle utilizing techniques learned from the TFB instructional videos for 1) the bent over row and 2) the stiff legged deadlift
...the day after? I felt a world of difference and felt soreness in areas of my back that I haven't felt in quite some time.
At any rate, I did my steady state cardio after tonights' workout. (2 of 3)
The poundages, to start, were conservative but will look to build upon that next time obviously.
Really felt it. Clutch TFB instructional videos, for sure!
Previous Workout:
Duration: 59:15
Calories: 668
Average Heart Rate: 138 bpm (73% MHR)
Maximum Heart Rate: 161 bpm (85% MHR)
Fat Percentage of Calories: 18%
Tonight's Workout...
Duration: 50:39
Calories: 413
Average Heart Rate: 138 bpm (73% MHR)
Maximum Heart Rate: 161 bpm (85% MHR)
Fat Percentage of Calories: 18%
Lat Pulldown-Close Grip
3 Warms
140 lbs. x 8 reps.
140 lbs. x 8 reps.
140 lbs. x 8 reps.
Bent Over Row
2 warms
160 lbs. x 8 Reps.
160 lbs. x 8 Reps.
160 lbs. x 8 Reps.
Bench Row-SUPERSET-Straight Arm Pulldown
55 lbs. x 12 Reps./100 lbs. x 12 Reps.
55 lbs. x 12 Reps./100 lbs. x 12 Reps.
55 lbs. x 12 Reps./100 lbs. x 12 Reps.
Leg Curl
135 lbs. x 6 Reps.
150 lbs. x 6 Reps.
150 lbs. x 6 Reps.
Stiff Legged Deadlifts
185 lbs. x 12 Reps.
185 lbs. x 12 Reps.
185 lbs. x 10 Reps.
185 lbs. x 10 Reps.
Dumbbell Split Squat
50 lbs. x 10 Reps.
50 lbs. x 10 Reps.
I was looking most forward to this workout considering it means a full cycle utilizing techniques learned from the TFB instructional videos for 1) the bent over row and 2) the stiff legged deadlift
...the day after? I felt a world of difference and felt soreness in areas of my back that I haven't felt in quite some time.
At any rate, I did my steady state cardio after tonights' workout. (2 of 3)
The poundages, to start, were conservative but will look to build upon that next time obviously.
Really felt it. Clutch TFB instructional videos, for sure!
Previous Workout:
Duration: 59:15
Calories: 668
Average Heart Rate: 138 bpm (73% MHR)
Maximum Heart Rate: 161 bpm (85% MHR)
Fat Percentage of Calories: 18%
Tonight's Workout...
Duration: 50:39
Calories: 413
Average Heart Rate: 138 bpm (73% MHR)
Maximum Heart Rate: 161 bpm (85% MHR)
Fat Percentage of Calories: 18%
Lat Pulldown-Close Grip
3 Warms
140 lbs. x 8 reps.
140 lbs. x 8 reps.
140 lbs. x 8 reps.
Bent Over Row
2 warms
160 lbs. x 8 Reps.
160 lbs. x 8 Reps.
160 lbs. x 8 Reps.
Bench Row-SUPERSET-Straight Arm Pulldown
55 lbs. x 12 Reps./100 lbs. x 12 Reps.
55 lbs. x 12 Reps./100 lbs. x 12 Reps.
55 lbs. x 12 Reps./100 lbs. x 12 Reps.
Leg Curl
135 lbs. x 6 Reps.
150 lbs. x 6 Reps.
150 lbs. x 6 Reps.
Stiff Legged Deadlifts
185 lbs. x 12 Reps.
185 lbs. x 12 Reps.
185 lbs. x 10 Reps.
185 lbs. x 10 Reps.
Dumbbell Split Squat
50 lbs. x 10 Reps.
50 lbs. x 10 Reps.
Tuesday, February 14, 2012
B-2-Chest and Triceps (1)
Let's try this again!
This was past Tuesday's workout.
I did my first steady state cardio session for the week first thing in the morning for once. 1 out of 3. I'm trying my best to get it in first thing in the morning. Later tonight, I would perform my first interval session (1 out of 3) 10 minutes after my weight workout.
I was looking forward to this workout as it's been awhile since I did slight incline barbell presses. As it turns out, I was pleased with the result. I was able to pump out more reps with less of a struggle than when I did this previously.
I was also happy with being able to press 95 lbs. throughout my working sets with the incline presses as well. Will shoot for 100 lbs. next time.
By the uneven pushups and the dips thereafter, the PUMP was tremendous. I like this workout...alot
Previous 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%
Today's Workout...
Duration: 54:25
Calories: 422
Average Heart Rate: 118 BPM (62% MHR)
Maximum Heart Rate: 154 BPM (81% MHR)
Fat Percentage of Calories: 33%
Slight Incline Barbell Press
3 warms
205 lbs. x 8 reps
215 lbs. x 8 reps
235 lbs. x 8 reps
Incline Dumbbell Press
2 Warms
95 lbs. x 9 reps.
95 lbs. x 8 reps.
Flat Dumbbell Flyes
1 Warm
40 lbs. x 12 Reps.
40 lbs. x 12 Reps.
40 lbs. x 12 Reps.
Uneven Pushups
15
16
Dips
10
10
10
10
Rope Pressdowns
2 Warms
100 lbs. x 12 Reps.
100 lbs. x 12 Reps.
Lying Barbell Extension
60 lbs. x 12 reps.
60 lbs. x 12 reps.
This was past Tuesday's workout.
I did my first steady state cardio session for the week first thing in the morning for once. 1 out of 3. I'm trying my best to get it in first thing in the morning. Later tonight, I would perform my first interval session (1 out of 3) 10 minutes after my weight workout.
I was looking forward to this workout as it's been awhile since I did slight incline barbell presses. As it turns out, I was pleased with the result. I was able to pump out more reps with less of a struggle than when I did this previously.
I was also happy with being able to press 95 lbs. throughout my working sets with the incline presses as well. Will shoot for 100 lbs. next time.
By the uneven pushups and the dips thereafter, the PUMP was tremendous. I like this workout...alot
Previous 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%
Today's Workout...
Duration: 54:25
Calories: 422
Average Heart Rate: 118 BPM (62% MHR)
Maximum Heart Rate: 154 BPM (81% MHR)
Fat Percentage of Calories: 33%
Slight Incline Barbell Press
3 warms
205 lbs. x 8 reps
215 lbs. x 8 reps
235 lbs. x 8 reps
Incline Dumbbell Press
2 Warms
95 lbs. x 9 reps.
95 lbs. x 8 reps.
Flat Dumbbell Flyes
1 Warm
40 lbs. x 12 Reps.
40 lbs. x 12 Reps.
40 lbs. x 12 Reps.
Uneven Pushups
15
16
Dips
10
10
10
10
Rope Pressdowns
2 Warms
100 lbs. x 12 Reps.
100 lbs. x 12 Reps.
Lying Barbell Extension
60 lbs. x 12 reps.
60 lbs. x 12 reps.
Monday, February 13, 2012
B-1-Quads and Calves (1)
Onto a new cycle. 1st round of B-Workouts begin!
I've been in a funk lately but I am still getting my workouts in. I guess I'm feeling the pressure of a wedding coming up and the question of whether I can get myself ready in time for the timeframe I set for myself. Alas, I'm trying my best to remain positive.
I did not do cardio today/tonight. I will begin tomorrow morning.
I almost didn't start up the new workout tonight. Thank goodness for a smart phone to have my workouts handy and to remind me otherwise.
Previous 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%
Today's Workout...
Duration: 1:04:34
Calories: 629
Average Heart Rate: 129 bpm (68% MHR)
Maximum Heart Rate: 163 bpm (86% MHR)
Fat Percentage of Calories: 23%
Squat
3 warms
245 lbs. x 8 reps.
275 lbs. x 8 reps.
285 lbs. x 8 reps.
315 lbs. x 8 reps.
Leg Press
1 warm
360 lbs. x 20 reps.
450 lbs. x 15 reps.
540 lbs. x 15 reps.
Barbell Lunge
115 lbs. x 8 reps.
115 lbs. x 8 reps.
135 lbs. x 8 reps.
Leg Extension
170 lbs. x 12 reps.
170 lbs. x 12 reps.
1855 lbs. x 12 reps.
Standing Calf Raise
135 lbs. x 20 reps.
150 lbs. x 20 reps.
150 lbs. x 20 reps.
150 lbs. x 20 reps.
150 lbs. x 20 reps.
I've been in a funk lately but I am still getting my workouts in. I guess I'm feeling the pressure of a wedding coming up and the question of whether I can get myself ready in time for the timeframe I set for myself. Alas, I'm trying my best to remain positive.
I did not do cardio today/tonight. I will begin tomorrow morning.
I almost didn't start up the new workout tonight. Thank goodness for a smart phone to have my workouts handy and to remind me otherwise.
Previous 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%
Today's Workout...
Duration: 1:04:34
Calories: 629
Average Heart Rate: 129 bpm (68% MHR)
Maximum Heart Rate: 163 bpm (86% MHR)
Fat Percentage of Calories: 23%
Squat
3 warms
245 lbs. x 8 reps.
275 lbs. x 8 reps.
285 lbs. x 8 reps.
315 lbs. x 8 reps.
Leg Press
1 warm
360 lbs. x 20 reps.
450 lbs. x 15 reps.
540 lbs. x 15 reps.
Barbell Lunge
115 lbs. x 8 reps.
115 lbs. x 8 reps.
135 lbs. x 8 reps.
Leg Extension
170 lbs. x 12 reps.
170 lbs. x 12 reps.
1855 lbs. x 12 reps.
Standing Calf Raise
135 lbs. x 20 reps.
150 lbs. x 20 reps.
150 lbs. x 20 reps.
150 lbs. x 20 reps.
150 lbs. x 20 reps.
Friday, February 10, 2012
A-4-Delts and Biceps (4)
Last Friday's workout...
I performed my steady state cardio after my workout-both done in the morning-(3 of 3) and later this evening, I performed my interval workout. (1 of 3)
I would go on to do my 2nd interval workout the following morning but unfortunately...due to other activities this past weekend, I was unable to do my 3rd and final interval workout for the week.
I, again, was able to work up to and complete the prescribed rep range at 95 lbs. for the high incline presses.
I also worked up to 35 lbs. and 45 lbs. respectively with the side lateral up downs.
Great workout.
Previous 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%
Tonight's Workout...
Duration: 49:21
Calories: 475
Average Heart Rate: 128 bpm (68% MHR)
Maximum Heart Rate: 152 bpm (80% MHR)
Fat Percentage of Calories: 25%
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.
35 lbs. x failure
45 lbs. x failure...and back
Dumbbell Shrugs
1 Warm
90 lbs. x 12 Reps.
90 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.
I performed my steady state cardio after my workout-both done in the morning-(3 of 3) and later this evening, I performed my interval workout. (1 of 3)
I would go on to do my 2nd interval workout the following morning but unfortunately...due to other activities this past weekend, I was unable to do my 3rd and final interval workout for the week.
I, again, was able to work up to and complete the prescribed rep range at 95 lbs. for the high incline presses.
I also worked up to 35 lbs. and 45 lbs. respectively with the side lateral up downs.
Great workout.
Previous 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%
Tonight's Workout...
Duration: 49:21
Calories: 475
Average Heart Rate: 128 bpm (68% MHR)
Maximum Heart Rate: 152 bpm (80% MHR)
Fat Percentage of Calories: 25%
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.
35 lbs. x failure
45 lbs. x failure...and back
Dumbbell Shrugs
1 Warm
90 lbs. x 12 Reps.
90 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.
Thursday, February 9, 2012
A-3-Back and Hamstrings (4)
Last Thursday's workout...
I performed my steady state cardio (2 of 3) after my workout this night.
Weight and rep targets remain the same except for my leading off heavier with the T-bar rows.
Previous 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%
Tonight's Workout...
Duration: 59:15
Calories: 668
Average Heart Rate: 138 bpm (73% MHR)
Maximum Heart Rate: 161 bpm (85% MHR)
Fat Percentage of Calories: 18%
T-Bar Row
3 Warms
245 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.
I performed my steady state cardio (2 of 3) after my workout this night.
Weight and rep targets remain the same except for my leading off heavier with the T-bar rows.
Previous 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%
Tonight's Workout...
Duration: 59:15
Calories: 668
Average Heart Rate: 138 bpm (73% MHR)
Maximum Heart Rate: 161 bpm (85% MHR)
Fat Percentage of Calories: 18%
T-Bar Row
3 Warms
245 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.
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