I went back on my original intention of doing steady state cardio in the morning and then intervals later on in the night.
I instead just did intervals. I'm glad I did considering...I'm on lower carbs today and for whatever reason, I have less patience today with some people. Not to mention I felt like I was dragging for much of the day. So yeah, I definitely don't think I'd have enough energy for two different cardio sessions today. I'll just wrap up my cardio requirements tomorrow.
Thursday, March 1, 2012
Wednesday, February 29, 2012
B-3-Back and Hamstrings (3)
Happy Leap Year!
I performed interval cardio (2 of 3) about 15 minutes after finishing my workout. Worked at a very good pace today and like previous back workouts in this cycle, this was/is the most tiring workout of the lot. The stiff deads towards the end does it for me. I was toast today. Thank goodness for higher carbs today.
I went lighter with the pulldowns for once so i can concentrate more on getting a greater stretch with the lats. Numbers remain the same for the rest of the workout.
Tomorrow I'm going to take a day off from lifting and I plan on knocking out my cardio requirements for the week. Steady state cardio in the AM and then intervals later on in the evening.
Feeling better and better.
Previous Workout:
Duration: 1:01:44
Calories: 485
Average Heart Rate: 119 bpm (63% MHR)
Maximum Heart Rate: 152 bpm (80% MHR)
Fat Percentage of Calories: 30%
Tonight's Workout...
Duration: 50:46
Calories: 507
Average Heart Rate: 131 bpm (63% MHR)
Maximum Heart Rate: 152 bpm (80% MHR)
Fat Percentage of Calories: 21%
Lat Pulldown-Close Grip
3 Warms
120 lbs. x 8 reps.
120 lbs. x 8 reps.
120 lbs. x 8 reps.
Bent Over Row
2 warms
135 lbs. x 8 Reps.
155 lbs. x 8 Reps.
185 lbs. x 8 Reps.
Bench Row-SUPERSET-Straight Arm Pulldown
55 lbs. x 12 Reps./110 lbs. x 12 Reps.
55 lbs. x 12 Reps./110 lbs. x 12 Reps.
55 lbs. x 12 Reps./110 lbs. x 12 Reps.
Leg Curl
150 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 12 Reps.
185 lbs. x 12 Reps.
Dumbbell Split Squat
50 lbs. x 10 Reps.
50 lbs. x 10 Reps.
I performed interval cardio (2 of 3) about 15 minutes after finishing my workout. Worked at a very good pace today and like previous back workouts in this cycle, this was/is the most tiring workout of the lot. The stiff deads towards the end does it for me. I was toast today. Thank goodness for higher carbs today.
I went lighter with the pulldowns for once so i can concentrate more on getting a greater stretch with the lats. Numbers remain the same for the rest of the workout.
Tomorrow I'm going to take a day off from lifting and I plan on knocking out my cardio requirements for the week. Steady state cardio in the AM and then intervals later on in the evening.
Feeling better and better.
Previous Workout:
Duration: 1:01:44
Calories: 485
Average Heart Rate: 119 bpm (63% MHR)
Maximum Heart Rate: 152 bpm (80% MHR)
Fat Percentage of Calories: 30%
Tonight's Workout...
Duration: 50:46
Calories: 507
Average Heart Rate: 131 bpm (63% MHR)
Maximum Heart Rate: 152 bpm (80% MHR)
Fat Percentage of Calories: 21%
Lat Pulldown-Close Grip
3 Warms
120 lbs. x 8 reps.
120 lbs. x 8 reps.
120 lbs. x 8 reps.
Bent Over Row
2 warms
135 lbs. x 8 Reps.
155 lbs. x 8 Reps.
185 lbs. x 8 Reps.
Bench Row-SUPERSET-Straight Arm Pulldown
55 lbs. x 12 Reps./110 lbs. x 12 Reps.
55 lbs. x 12 Reps./110 lbs. x 12 Reps.
55 lbs. x 12 Reps./110 lbs. x 12 Reps.
Leg Curl
150 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 12 Reps.
185 lbs. x 12 Reps.
Dumbbell Split Squat
50 lbs. x 10 Reps.
50 lbs. x 10 Reps.
Tuesday, February 28, 2012
B-2-Chest and Triceps (3)
Today's workout(s)
I did my steady state cardio (2 of 3) today first thing in the morning. It took alot to drag myself out of bed and do it but there's no better feeling than finishing and knowing you took the initiative to get it in so early.
I performed my first bout with intervals (1 of 3) ten minutes after finishing my chest and triceps workout later on in the evening. I was toast at the end.
I worked up tonight to 100 lbs. on the incline dumbbell presses. Unfortunately, I fell one rep shy of my target as my chest by my second working set here...was on fire. I proceeded with one drop.
The rest of my numbers remain the same from my previous chest and triceps workout.
Previous Workout:
Duration: 46:47
Calories: 307
Average Heart Rate: 112 BPM (59% MHR)
Maximum Heart Rate: 145 BPM (77% MHR)
Fat Percentage of Calories: 37%
Today's Workout...
Duration: 51:16
Calories: 334
Average Heart Rate: 111 BPM (59% MHR)
Maximum Heart Rate: 143 BPM (76% MHR)
Fat Percentage of Calories: 37%
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 10 reps.
100 lbs. x 7 reps._DROP_80 lbs. x 4 reps.
Flat Dumbbell Flyes
1 Warm
40 lbs. x 12 Reps.
40 lbs. x 12 Reps.
40 lbs. x 12 Reps.
Uneven Pushups
16
16
Dips
10
10
10
10
Rope Pressdowns
2 Warms
100 lbs. x 12 Reps.
110 lbs. x 12 Reps.
Lying Barbell Extension
50 lbs. x 12 reps.
50 lbs. x 12 reps.
I did my steady state cardio (2 of 3) today first thing in the morning. It took alot to drag myself out of bed and do it but there's no better feeling than finishing and knowing you took the initiative to get it in so early.
I performed my first bout with intervals (1 of 3) ten minutes after finishing my chest and triceps workout later on in the evening. I was toast at the end.
I worked up tonight to 100 lbs. on the incline dumbbell presses. Unfortunately, I fell one rep shy of my target as my chest by my second working set here...was on fire. I proceeded with one drop.
The rest of my numbers remain the same from my previous chest and triceps workout.
Previous Workout:
Duration: 46:47
Calories: 307
Average Heart Rate: 112 BPM (59% MHR)
Maximum Heart Rate: 145 BPM (77% MHR)
Fat Percentage of Calories: 37%
Today's Workout...
Duration: 51:16
Calories: 334
Average Heart Rate: 111 BPM (59% MHR)
Maximum Heart Rate: 143 BPM (76% MHR)
Fat Percentage of Calories: 37%
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 10 reps.
100 lbs. x 7 reps._DROP_80 lbs. x 4 reps.
Flat Dumbbell Flyes
1 Warm
40 lbs. x 12 Reps.
40 lbs. x 12 Reps.
40 lbs. x 12 Reps.
Uneven Pushups
16
16
Dips
10
10
10
10
Rope Pressdowns
2 Warms
100 lbs. x 12 Reps.
110 lbs. x 12 Reps.
Lying Barbell Extension
50 lbs. x 12 reps.
50 lbs. x 12 reps.
Monday, February 27, 2012
B-1-Quads and Calves (3)
Tonight's workout.
I performed my steady state cardio after my workout.(1 of 3) I generally don't like doing cardio right after legs and I'm sure I've mentioned that before but I don't want to double up on the steady state cardio and the intervals as much later on in the week. So, it was a walk on an incline for me on the treadmill.
I worked up to 335 lbs. tonight for squats. It's the heaviest I've gone for awhile. I'm sure I can do more but I still feel something in my lower back as I progressively go up in weight. I've been wary of weights I use with the squat since my little mishap a year ago. I'll go up in much smaller increments as I go along moving forward.
For the leg press, I went heavier throughout the working sets...working up to 630 lbs. for my final working set.
and finally, with the bar lunge, used 135 lbs. throughout all my working sets. Will try for more next week.
Previous 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%
Today's Workout...
Duration: 1:05:00
Calories: 499
Average Heart Rate: 118 bpm (62% MHR)
Maximum Heart Rate: 151 bpm (80% MHR)
Fat Percentage of Calories: 32%
Squat
3 warms
245 lbs. x 8 reps.
275 lbs. x 8 reps.
315 lbs. x 8 reps.
335 lbs. x 8 reps.
Leg Press
1 warm
450 lbs. x 15 reps.
540 lbs. x 15 reps.
630 lbs. x 15 reps.
Barbell Lunge
135 lbs. x 8 reps.
135 lbs. x 8 reps.
135 lbs. x 8 reps.
Leg Extension
175 lbs. x 12 reps.
180 lbs. x 12 reps.
190 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.
I performed my steady state cardio after my workout.(1 of 3) I generally don't like doing cardio right after legs and I'm sure I've mentioned that before but I don't want to double up on the steady state cardio and the intervals as much later on in the week. So, it was a walk on an incline for me on the treadmill.
I worked up to 335 lbs. tonight for squats. It's the heaviest I've gone for awhile. I'm sure I can do more but I still feel something in my lower back as I progressively go up in weight. I've been wary of weights I use with the squat since my little mishap a year ago. I'll go up in much smaller increments as I go along moving forward.
For the leg press, I went heavier throughout the working sets...working up to 630 lbs. for my final working set.
and finally, with the bar lunge, used 135 lbs. throughout all my working sets. Will try for more next week.
Previous 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%
Today's Workout...
Duration: 1:05:00
Calories: 499
Average Heart Rate: 118 bpm (62% MHR)
Maximum Heart Rate: 151 bpm (80% MHR)
Fat Percentage of Calories: 32%
Squat
3 warms
245 lbs. x 8 reps.
275 lbs. x 8 reps.
315 lbs. x 8 reps.
335 lbs. x 8 reps.
Leg Press
1 warm
450 lbs. x 15 reps.
540 lbs. x 15 reps.
630 lbs. x 15 reps.
Barbell Lunge
135 lbs. x 8 reps.
135 lbs. x 8 reps.
135 lbs. x 8 reps.
Leg Extension
175 lbs. x 12 reps.
180 lbs. x 12 reps.
190 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.
Saturday, February 25, 2012
B-4-Delts and Biceps (2)
Yesterday morning's workout
I performed my 2nd interval session yesterday (post workout) for the week in this self-imposed compressed workout week for me. I did my 3rd and final interval session earlier this morning.
Numbers, weights and reps, remain the same from the previous workout. Actually. No. I fell two reps shy short of 10 reps (last week's number) on the overhead press.
onto the third round of this wave starting tomorrow with legs. No compressing workout schedules in 4-5 days.
Previous 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%
Tonight's Workout...
Duration: 40:03
Calories: 311
Average Heart Rate: 118 bpm (62% MHR)
Maximum Heart Rate: 142 bpm (75% MHR)
Fat Percentage of Calories: 32%
Side Lateral Raise
2 Warms
45 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 9 Reps.
Rear Dumbbell Raise-SUPERSET-Barbell Shrug
30 lbs. x 12 reps./185 lbs. x 12 reps.
30 lbs. x 12 reps./185 lbs. x 12 reps.
30 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 performed my 2nd interval session yesterday (post workout) for the week in this self-imposed compressed workout week for me. I did my 3rd and final interval session earlier this morning.
Numbers, weights and reps, remain the same from the previous workout. Actually. No. I fell two reps shy short of 10 reps (last week's number) on the overhead press.
onto the third round of this wave starting tomorrow with legs. No compressing workout schedules in 4-5 days.
Previous 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%
Tonight's Workout...
Duration: 40:03
Calories: 311
Average Heart Rate: 118 bpm (62% MHR)
Maximum Heart Rate: 142 bpm (75% MHR)
Fat Percentage of Calories: 32%
Side Lateral Raise
2 Warms
45 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 9 Reps.
Rear Dumbbell Raise-SUPERSET-Barbell Shrug
30 lbs. x 12 reps./185 lbs. x 12 reps.
30 lbs. x 12 reps./185 lbs. x 12 reps.
30 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.
Friday, February 24, 2012
B-3-Back and Hamstrings (2)
Today's workout
Wow. This workout was tiring....but quickly becoming one of my favorite back workouts overall. I had energy to finish but feel like I was reaching and using almost everything I had in the tank.
I performed my 3rd steady state cardio session (3 of 3) despite of feeling quite depleted...RIGHT AFTER lifting. Thankfully, it's a higher carb day today so I'll need it when I hit the gym later in the evening for my 1st interval session for the week. (well behind)
Previous 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%
Tonight's Workout...
Duration: 1:01:44
Calories: 485
Average Heart Rate: 119 bpm (63% MHR)
Maximum Heart Rate: 152 bpm (80% MHR)
Fat Percentage of Calories: 30%
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
135 lbs. x 8 Reps.
155 lbs. x 8 Reps.
185 lbs. x 8 Reps.
Bench Row-SUPERSET-Straight Arm Pulldown
55 lbs. x 12 Reps./100 lbs. x 12 Reps.
55 lbs. x 10 Reps./100 lbs. x 12 Reps.
55 lbs. x 10 Reps./100 lbs. x 12 Reps.
Leg Curl
125 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 12 Reps.
185 lbs. x 12 Reps.
Dumbbell Split Squat
55 lbs. x 10 Reps.
55 lbs. x 10 Reps.
Wow. This workout was tiring....but quickly becoming one of my favorite back workouts overall. I had energy to finish but feel like I was reaching and using almost everything I had in the tank.
I performed my 3rd steady state cardio session (3 of 3) despite of feeling quite depleted...RIGHT AFTER lifting. Thankfully, it's a higher carb day today so I'll need it when I hit the gym later in the evening for my 1st interval session for the week. (well behind)
Previous 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%
Tonight's Workout...
Duration: 1:01:44
Calories: 485
Average Heart Rate: 119 bpm (63% MHR)
Maximum Heart Rate: 152 bpm (80% MHR)
Fat Percentage of Calories: 30%
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
135 lbs. x 8 Reps.
155 lbs. x 8 Reps.
185 lbs. x 8 Reps.
Bench Row-SUPERSET-Straight Arm Pulldown
55 lbs. x 12 Reps./100 lbs. x 12 Reps.
55 lbs. x 10 Reps./100 lbs. x 12 Reps.
55 lbs. x 10 Reps./100 lbs. x 12 Reps.
Leg Curl
125 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 12 Reps.
185 lbs. x 12 Reps.
Dumbbell Split Squat
55 lbs. x 10 Reps.
55 lbs. x 10 Reps.
Thursday, February 23, 2012
B-2-Chest and Triceps (2)
Yesterday's workout
I did my second (2 of 3) steady state cardio session for the week after my workout.
Slight incline barbell presses felt a little tougher yesterday. For whatever reason but I finished and matched my numbers from last workout
While I didn't get 100 lbs. for the incline presses, I got in extra reps to start at 95 lbs. this week. I will remember to try it at 100 lbs. next time.
Previous 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%
Today's Workout...
Duration: 46:47
Calories: 307
Average Heart Rate: 112 BPM (59% MHR)
Maximum Heart Rate: 145 BPM (77% MHR)
Fat Percentage of Calories: 37%
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 10 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
16
16
Dips
10
12
12
12
Rope Pressdowns
2 Warms
100 lbs. x 12 Reps.
110 lbs. x 12 Reps.
Lying Barbell Extension
50 lbs. x 12 reps.
50 lbs. x 12 reps.
I did my second (2 of 3) steady state cardio session for the week after my workout.
Slight incline barbell presses felt a little tougher yesterday. For whatever reason but I finished and matched my numbers from last workout
While I didn't get 100 lbs. for the incline presses, I got in extra reps to start at 95 lbs. this week. I will remember to try it at 100 lbs. next time.
Previous 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%
Today's Workout...
Duration: 46:47
Calories: 307
Average Heart Rate: 112 BPM (59% MHR)
Maximum Heart Rate: 145 BPM (77% MHR)
Fat Percentage of Calories: 37%
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 10 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
16
16
Dips
10
12
12
12
Rope Pressdowns
2 Warms
100 lbs. x 12 Reps.
110 lbs. x 12 Reps.
Lying Barbell Extension
50 lbs. x 12 reps.
50 lbs. x 12 reps.
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