Today's workout...
A new cycle of workouts begin!
No cardio today.
Moderate weights all around. Glad to do front squats again. So as long as I wear a sweatshirt.
Real good week thus far. Real happy with consistency in the kitchen especially. Been spot on for the most part from Monday till now.
Previous Workout:
Duration: 1:05:24
Calories: 562
Average Heart Rate: 123 bpm (65% MHR)
Maximum Heart Rate: 154 bpm (84% MHR)
Fat Percentage of Calories: 27%
Today's Workout...
Duration: 1:08:41
Calories: 531
Average Heart Rate: 118 bpm (62% MHR)
Maximum Heart Rate: 162 bpm (84% MHR)
Fat Percentage of Calories: 31%
Squat
3 warms
225 lbs. x 8 reps.
245 lbs. x 8 reps.
275 lbs. x 8 reps.
315 lbs. x 8 reps.
Leg Extension
1 warm
185 lbs. x 10 reps.
195 lbs. x 10 reps.
195 lbs. x 10 reps.
Front Squat
135 lbs. x 8 reps.
155 lbs. x 8 reps.
185 lbs. x 8 reps.
StepUps
35 lbs. x 12 reps.
35 lbs. x 12 reps.
35 lbs. x 12 reps.
Seated Calf Raise
35 lbs. x 30 reps.
35 lbs. x 30 reps.
35 lbs. x 30 reps.
35 lbs. x 30 reps.
35 lbs. x 30 reps.
Friday, March 9, 2012
Thursday, March 8, 2012
B-4-Delts and Biceps (4)
Today's workout
I performed my third and FINAL steady state cardio session for the week (3 of 3) yesterday first thing in the morning and it was all I did yesterday. It was nice to get it in before sunrise and the sun has been rising earlier these days.
Today, I did intervals AFTER my workout. (2 of 3) I'm looking to fulfill the interval requirement sometime over the weekend as tomorrow will be leg day.
No gains, no losses this workout as everything remains the same but definitely beginning to notice a degree of change in my physique.
Previous Workout:
Duration: 50:37
Calories: 193
Average Heart Rate: 97 bpm (51% MHR)
Maximum Heart Rate: 130 bpm (69% MHR)
Fat Percentage of Calories: 50%
Tonight's Workout...
Duration: 45:07
Calories: 364
Average Heart Rate: 120 bpm (63% MHR)
Maximum Heart Rate: 149 bpm (79% MHR)
Fat Percentage of Calories: 31%
Side Lateral Raise
2 Warms
30 lbs. x 8 reps.
35 lbs. x 8 reps.
35 lbs. x 8 reps.
Seated Dumbbell Press
2 Warms
60 lbs. x 10 Reps.
60 lbs. x 10 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
75 lbs. x 8 reps.
75 lbs. x 8 reps.
75 lbs. x 8 reps.
Seated Alternating Dumbbell Curl-SUPERSET-1-Arm Preacher Curl
30 lbs. x 10 Reps./20 lbs. x 10 Reps.
30 lbs. x 10 Reps./20 lbs. x 10 Reps.
30 lbs. x 10 Reps./20 lbs. x 10 Reps.
I performed my third and FINAL steady state cardio session for the week (3 of 3) yesterday first thing in the morning and it was all I did yesterday. It was nice to get it in before sunrise and the sun has been rising earlier these days.
Today, I did intervals AFTER my workout. (2 of 3) I'm looking to fulfill the interval requirement sometime over the weekend as tomorrow will be leg day.
No gains, no losses this workout as everything remains the same but definitely beginning to notice a degree of change in my physique.
Previous Workout:
Duration: 50:37
Calories: 193
Average Heart Rate: 97 bpm (51% MHR)
Maximum Heart Rate: 130 bpm (69% MHR)
Fat Percentage of Calories: 50%
Tonight's Workout...
Duration: 45:07
Calories: 364
Average Heart Rate: 120 bpm (63% MHR)
Maximum Heart Rate: 149 bpm (79% MHR)
Fat Percentage of Calories: 31%
Side Lateral Raise
2 Warms
30 lbs. x 8 reps.
35 lbs. x 8 reps.
35 lbs. x 8 reps.
Seated Dumbbell Press
2 Warms
60 lbs. x 10 Reps.
60 lbs. x 10 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
75 lbs. x 8 reps.
75 lbs. x 8 reps.
75 lbs. x 8 reps.
Seated Alternating Dumbbell Curl-SUPERSET-1-Arm Preacher Curl
30 lbs. x 10 Reps./20 lbs. x 10 Reps.
30 lbs. x 10 Reps./20 lbs. x 10 Reps.
30 lbs. x 10 Reps./20 lbs. x 10 Reps.
Tuesday, March 6, 2012
B-3-Back and Hamstrings (4)
Today I performed interval cardio after my workout. (1 of 3) No steady state cardio this morning, however, I will pick back up tomorrow.
Went lighter on the bent over rows and supersets between the bench row and straight arm pulldown.
Taking a much needed day off from the weights tomorrow after 3 straight workouts. I will do cardio though.
Onto the next.
Previous 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%
Tonight's Workout...
Duration: 1:04:24
Calories: 576
Average Heart Rate: 124 bpm (66% MHR)
Maximum Heart Rate: 155 bpm (80% MHR)
Fat Percentage of Calories: 27%
Lat Pulldown-Close Grip
3 Warms
100 lbs. x 8 reps.
110 lbs. x 8 reps.
120 lbs. x 8 reps.
Bent Over Row
2 warms
135 lbs. x 8 Reps.
155 lbs. x 8 Reps.
165 lbs. x 8 Reps.
Bench Row-SUPERSET-Straight Arm Pulldown
45 lbs. x 12 Reps./100 lbs. x 12 Reps.
45 lbs. x 12 Reps./100 lbs. x 12 Reps.
45 lbs. x 12 Reps./100 lbs. x 12 Reps.
Leg Curl
150 lbs. x 6 Reps.
150 lbs. x 6 Reps.
150 lbs. x 6 Reps.
Stiff Legged Deadlifts
135 lbs. x 12 Reps.
135 lbs. x 12 Reps.
155 lbs. x 12 Reps.
155 lbs. x 12 Reps.
Dumbbell Split Squat
50 lbs. x 10 Reps.
50 lbs. x 10 Reps.
Went lighter on the bent over rows and supersets between the bench row and straight arm pulldown.
Taking a much needed day off from the weights tomorrow after 3 straight workouts. I will do cardio though.
Onto the next.
Previous 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%
Tonight's Workout...
Duration: 1:04:24
Calories: 576
Average Heart Rate: 124 bpm (66% MHR)
Maximum Heart Rate: 155 bpm (80% MHR)
Fat Percentage of Calories: 27%
Lat Pulldown-Close Grip
3 Warms
100 lbs. x 8 reps.
110 lbs. x 8 reps.
120 lbs. x 8 reps.
Bent Over Row
2 warms
135 lbs. x 8 Reps.
155 lbs. x 8 Reps.
165 lbs. x 8 Reps.
Bench Row-SUPERSET-Straight Arm Pulldown
45 lbs. x 12 Reps./100 lbs. x 12 Reps.
45 lbs. x 12 Reps./100 lbs. x 12 Reps.
45 lbs. x 12 Reps./100 lbs. x 12 Reps.
Leg Curl
150 lbs. x 6 Reps.
150 lbs. x 6 Reps.
150 lbs. x 6 Reps.
Stiff Legged Deadlifts
135 lbs. x 12 Reps.
135 lbs. x 12 Reps.
155 lbs. x 12 Reps.
155 lbs. x 12 Reps.
Dumbbell Split Squat
50 lbs. x 10 Reps.
50 lbs. x 10 Reps.
Monday, March 5, 2012
B-2-Chest and Triceps (4)
Today's workout(s)
So much for getting my steady state cardio in first thing in the morning on a nice Monday. I, instead, got it in after today's workout. (2 of 3)
Just like the past few workouts, I've gone a little lighter all around. Truly pausing for a count of one at the bottom of each rep before exploding on the way up...in a controlled fashion, of course.
Great workout.
Previous 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%
Today's Workout...
Duration: 46:23
Calories: 373
Average Heart Rate: 119 BPM (63% MHR)
Maximum Heart Rate: 147 BPM (78% MHR)
Fat Percentage of Calories: 32%
Slight Incline Barbell Press
3 warms
185 lbs. x 8 reps
205 lbs. x 8 reps
215 lbs. x 6 reps
Incline Dumbbell Press
2 Warms
85 lbs. x 10 reps.
85 lbs. x 8 reps.
Flat Dumbbell Flyes
1 Warm
35 lbs. x 12 Reps.
35 lbs. x 12 Reps.
35 lbs. x 12 Reps.
Uneven Pushups
16
16
Dips
10
10
10
10
Rope Pressdowns
2 Warms
90 lbs. x 12 Reps.
80 lbs. x 12 Reps.
Lying Barbell Extension
55 lbs. x 12 reps.
55 lbs. x 12 reps.
So much for getting my steady state cardio in first thing in the morning on a nice Monday. I, instead, got it in after today's workout. (2 of 3)
Just like the past few workouts, I've gone a little lighter all around. Truly pausing for a count of one at the bottom of each rep before exploding on the way up...in a controlled fashion, of course.
Great workout.
Previous 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%
Today's Workout...
Duration: 46:23
Calories: 373
Average Heart Rate: 119 BPM (63% MHR)
Maximum Heart Rate: 147 BPM (78% MHR)
Fat Percentage of Calories: 32%
Slight Incline Barbell Press
3 warms
185 lbs. x 8 reps
205 lbs. x 8 reps
215 lbs. x 6 reps
Incline Dumbbell Press
2 Warms
85 lbs. x 10 reps.
85 lbs. x 8 reps.
Flat Dumbbell Flyes
1 Warm
35 lbs. x 12 Reps.
35 lbs. x 12 Reps.
35 lbs. x 12 Reps.
Uneven Pushups
16
16
Dips
10
10
10
10
Rope Pressdowns
2 Warms
90 lbs. x 12 Reps.
80 lbs. x 12 Reps.
Lying Barbell Extension
55 lbs. x 12 reps.
55 lbs. x 12 reps.
Sunday, March 4, 2012
B-1-Quads and Calves (4)
Today's workout...
I didn't have much errands to tend to today so I opted to get a jump on the week ahead with a workout. I did steady state cardio afterwards today as well. (1 of 3) I'm looking to meet my weekly requirements well before the weekend or at least have the luxury of spacing out sessions a little more.
Anyway, I scaled back the weight some with the squat but went a tad deeper and slower. I trained at a different gym today and the sled on the leg press felt different. Weights felt heavier with this particular leg press machine I was using.
Finally, I worked up to 155 lbs. with the barbell lunge. Heaviest I've gone in awhile and performed the movement with a good, full range of motion which is exactly what I'm going for.
Previous 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%
Today's Workout...
Duration: 1:05:24
Calories: 562
Average Heart Rate: 123 bpm (65% MHR)
Maximum Heart Rate: 154 bpm (84% MHR)
Fat Percentage of Calories: 27%
Squat
3 warms
225 lbs. x 8 reps.
245 lbs. x 8 reps.
275 lbs. x 8 reps.
315 lbs. x 8 reps.
Leg Press
1 warm
450 lbs. x 15 reps.
450 lbs. x 15 reps.
540 lbs. x 15 reps.
Barbell Lunge
135 lbs. x 8 reps.
135 lbs. x 8 reps.
155 lbs. x 8 reps.
Leg Extension
185 lbs. x 12 reps.
185 lbs. x 12 reps.
195 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 didn't have much errands to tend to today so I opted to get a jump on the week ahead with a workout. I did steady state cardio afterwards today as well. (1 of 3) I'm looking to meet my weekly requirements well before the weekend or at least have the luxury of spacing out sessions a little more.
Anyway, I scaled back the weight some with the squat but went a tad deeper and slower. I trained at a different gym today and the sled on the leg press felt different. Weights felt heavier with this particular leg press machine I was using.
Finally, I worked up to 155 lbs. with the barbell lunge. Heaviest I've gone in awhile and performed the movement with a good, full range of motion which is exactly what I'm going for.
Previous 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%
Today's Workout...
Duration: 1:05:24
Calories: 562
Average Heart Rate: 123 bpm (65% MHR)
Maximum Heart Rate: 154 bpm (84% MHR)
Fat Percentage of Calories: 27%
Squat
3 warms
225 lbs. x 8 reps.
245 lbs. x 8 reps.
275 lbs. x 8 reps.
315 lbs. x 8 reps.
Leg Press
1 warm
450 lbs. x 15 reps.
450 lbs. x 15 reps.
540 lbs. x 15 reps.
Barbell Lunge
135 lbs. x 8 reps.
135 lbs. x 8 reps.
155 lbs. x 8 reps.
Leg Extension
185 lbs. x 12 reps.
185 lbs. x 12 reps.
195 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.
Friday, March 2, 2012
B-4-Delts and Biceps (3)
Today's workout
I performed my third and FINAL steady state cardio session for the week (3 of 3) after my workout today. I've since completed 3 interval sessions and 3 steady state cardio sessions BEFORE the weekend. I haven't done that before.
Today I went lighter all around for most exercises with the lateral raise, overhead dumbbell press, barbell curl, and alternating curls among them.
I want to focus more on getting a greater stretch and contraction with each movement and promoting a greater mind muscle connection moving forward.
For the weekend, I'll either begin the 4th round of this wave of workouts with Legs OR i'll take the entire weekend off. Either way, this was a good bounce back week for me in the gym and even more importantly...in the kitchen.
Previous 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%
Tonight's Workout...
Duration: 50:37
Calories: 193
Average Heart Rate: 97 bpm (51% MHR)
Maximum Heart Rate: 130 bpm (69% MHR)
Fat Percentage of Calories: 50%
Side Lateral Raise
2 Warms
35 lbs. x 8 reps.
30 lbs. x 8 reps.
30 lbs. x 8 reps.
Seated Dumbbell Press
2 Warms
55 lbs. x 10 Reps.
60 lbs. x 10 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
75 lbs. x 8 reps.
75 lbs. x 8 reps.
75 lbs. x 8 reps.
Seated Alternating Dumbbell Curl-SUPERSET-1-Arm Preacher Curl
30 lbs. x 10 Reps./20 lbs. x 10 Reps.
30 lbs. x 10 Reps./20 lbs. x 10 Reps.
30 lbs. x 10 Reps./20 lbs. x 10 Reps.
I performed my third and FINAL steady state cardio session for the week (3 of 3) after my workout today. I've since completed 3 interval sessions and 3 steady state cardio sessions BEFORE the weekend. I haven't done that before.
Today I went lighter all around for most exercises with the lateral raise, overhead dumbbell press, barbell curl, and alternating curls among them.
I want to focus more on getting a greater stretch and contraction with each movement and promoting a greater mind muscle connection moving forward.
For the weekend, I'll either begin the 4th round of this wave of workouts with Legs OR i'll take the entire weekend off. Either way, this was a good bounce back week for me in the gym and even more importantly...in the kitchen.
Previous 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%
Tonight's Workout...
Duration: 50:37
Calories: 193
Average Heart Rate: 97 bpm (51% MHR)
Maximum Heart Rate: 130 bpm (69% MHR)
Fat Percentage of Calories: 50%
Side Lateral Raise
2 Warms
35 lbs. x 8 reps.
30 lbs. x 8 reps.
30 lbs. x 8 reps.
Seated Dumbbell Press
2 Warms
55 lbs. x 10 Reps.
60 lbs. x 10 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
75 lbs. x 8 reps.
75 lbs. x 8 reps.
75 lbs. x 8 reps.
Seated Alternating Dumbbell Curl-SUPERSET-1-Arm Preacher Curl
30 lbs. x 10 Reps./20 lbs. x 10 Reps.
30 lbs. x 10 Reps./20 lbs. x 10 Reps.
30 lbs. x 10 Reps./20 lbs. x 10 Reps.
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