C-3-Back and Hamstrings (2)

Yesterday's workout

No cardio yesterday. I still owe one low intensity session for this week....which I'll do today.

Unlike the previous back workout where energy was an issue, yesterday it was the complete opposite. I had more than enough, went heavier throughout, and finished 10 minutes sooner than I did previously.

great workout

Previous Workout:

Duration: 57:41
Calories: 486
Average Heart Rate: 121 bpm (64% MHR)
Maximum Heart Rate: 146 bpm (77% MHR)
Fat Percentage of Calories: 30%

Tonight's Workout...

Duration: 47:05
Calories: 429
Average Heart Rate: 125 bpm (66% MHR)
Maximum Heart Rate: 152 bpm (80% MHR)
Fat Percentage of Calories: 26%

Pullups
6
6
6
6

each set followed up with assisted pull-ups

Dumbbell Bent Over Row
2 warms
55 lbs. x 8 Reps.
60 lbs. x 8 Reps.
70 lbs. x 8 Reps.

Pullover-SUPERSET-Seated Row
50 lbs. x 12 Reps./90 lbs. x 12 Reps.
50 lbs. x 12 Reps./100 lbs. x 12 Reps.
50 lbs. x 12 Reps./120 lbs. x 12 Reps.

Stiff Legged Deadlift-Dumbbells
2 Warms
65 lbs. x 10 Reps.
70 lbs. x 10 Reps.
75 lbs. x 10 Reps.

Lying Leg Curl
1 Warm
105 lbs. x 10 Reps.
105 lbs. x 10 Reps.
105 lbs. x 10 Reps.

1-Leg, Leg Curl-Cable Machine
110 lbs. x 12 Reps.
110 lbs. x 12 Reps.

C-2-Chest and Triceps (2)

Today's workout(s)

Yesterday, on my day off from weights, I did interval cardio. (2 of 3) Today, after my workout, I did interval cardio (3 of 3) for the third and final time for the week.

Led off heavier with the flat dumbbell presses but fell one rep short of last week's final working set. Went lighter than last week with the slight inclines and got in more reps.

Finally, I went heavier with the incline flyes. Rest of the workouts' numbers remain the same from the previous workout.

Previous Workout:

Duration: 57:56
Calories: 434
Average Heart Rate: 116 BPM (61% MHR)
Maximum Heart Rate: 145 BPM (77% MHR)
Fat Percentage of Calories: 35%

Today's Workout...

Duration: 55:23
Calories: 445
Average Heart Rate: 119 BPM (63% MHR)
Maximum Heart Rate: 140 BPM (74% MHR)
Fat Percentage of Calories: 35%

Flat Dumbbell Press
3 warms
90 lbs. x 8 reps
95 lbs. x 8 reps
100 lbs. x 7 reps

Slight Incline Dumbbell Press
2 Warms
60 lbs. x 10 reps.
65 lbs. x 10 reps.

Flat Barbell Press
1 Warm
135 lbs. x 10 Reps.
155 lbs. x 7 Reps._DROP_135 lbs. x 4 Reps.

Incline Dumbbell Flyes
40 lbs. x 12 Reps.
45 lbs. x 12 Reps.

Close Press-Dumbbells
2 Warms
50 lbs. x 10 Reps.
50 lbs. x 10 Reps.
50 lbs. x 8 Reps.

Reverse Pressdowns
2 Warms
90 lbs. x 12 Reps.
80 lbs. x 12 Reps.
100 lbs. x 12 Reps.

1-Arm Rope PressDown
35 lbs. x 12 reps.
40 lbs. x 12 reps.

C-1-Quads and Calves (2)

Today's workout...

I did steady state cardio today FIRST thing in the morning. (2 of 3) Cardio done in the morning is so much more invigorating. I'm hoping I can get in the habit of being able to drag myself out of bed early more often during the course of the week BUT for now, I'll gladly take 1 of 3 days...first thing in the morning.

I was ON today with the leg workout. The numbers remain the same except for the leg extensions and step ups but I was working at a much quicker pace and as my heart rate can attest (between this and the previous leg workout)-I was working at a much higher intensity.

Step ups were exhausting at the point of the workout when I do them. Terrific finisher before killing calves, which are always so excruciatingly painful with the high reps.

Looking to get up more weight incrementally.

Previous 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%

Today's Workout...

Duration: 1:04:23
Calories: 629
Average Heart Rate: 129 bpm (68% MHR)
Maximum Heart Rate: 167 bpm (88% MHR)
Fat Percentage of Calories: 23%

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
200 lbs. x 10 reps.
200 lbs. x 10 reps.
200 lbs. x 10 reps.

Front Squat
135 lbs. x 8 reps.
155 lbs. x 8 reps.
185 lbs. x 8 reps.

StepUps
40 lbs. x 12 reps.
40 lbs. x 12 reps.
40 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.

C-4-Delts and Biceps (1)

Today's workout

I did interval cardio after this workout. (1 of 3) Killer workout. My heart rate didn't dip below 60% until half hour after I stepped off the stepmill.

Had much better sleep last night and didn't quite feel as fatigued as yesterday starting off. I worked at a good pace and felt a nice pump all around.

Starting numbers are noted and will look to progress accordingly.

Previous 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%

Tonight's Workout...

Duration: 50:50
Calories: 405
Average Heart Rate: 119 bpm (63% MHR)
Maximum Heart Rate: 141 bpm (75% MHR)
Fat Percentage of Calories: 32%

Seated Overhead Dumbbell Press
2 Warms
45 lbs. x 8 reps.
50 lbs. x 8 reps.
55 lbs. x 8 reps.

1-Arm Cable Side Lateral Raise
2 Warms
25 lbs. x 10 Reps.
30 lbs. x 10 Reps.

Front Raise (Plate)-SUPERSET-Upright Row (Dumbbells)
25 lbs. x 12 reps./35 lbs. x 10 reps.
25 lbs. x 12 reps./35 lbs. x 10 reps.
25 lbs. x 12 reps./25 lbs. x 12 reps.

Hammer Curl
1 Warm
50 lbs. x 6 reps.
55 lbs. x 6 reps.
60 lbs. x 6 reps.

Close Curl (Olympic Bar)
1 Warm
65 lbs. x 10 Reps.
65 lbs. x 10 Reps.
75 lbs. x 10 Reps.

1-Arm Cable Curl
25 lbs. x 12 Reps.
30 lbs. x 12 Reps.

C-3-Back and Hamstrings (1)

Today's workout

I performed my low intensity, steady state cardio AFTER my workout. (1 of 3)

Today I felt a bit more fatigue than I normally would when beginning workouts. (at least for the first 15 minutes) My lifts did not suffer but I admit, it took a little extra focus on my part to power through. Not as much energy to start off. At least not what I'm normally accustomed to...ESPECIALLY after a day off and a weekend where I had a decently sized free meal. In the end, I made sure my cardio remained at a low intensity. It didn't take much for my heart rate to hover between 65%-70%...especially on the stepmill.

I'm happy with the weights to start and have made note of where I can and will push for ...at the next round of these workouts.

Previous 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%

Tonight's Workout...

Duration: 57:41
Calories: 486
Average Heart Rate: 121 bpm (64% MHR)
Maximum Heart Rate: 146 bpm (77% MHR)
Fat Percentage of Calories: 30%

Pullups
6
6
6
6

each set followed up with assisted pull-ups

Dumbbell Bent Over Row
2 warms
50 lbs. x 8 Reps.
50 lbs. x 8 Reps.
60 lbs. x 8 Reps.

Pullover-SUPERSET-Seated Row
45 lbs. x 12 Reps./90 lbs. x 12 Reps.
45 lbs. x 12 Reps./100 lbs. x 12 Reps.
50 lbs. x 12 Reps./110 lbs. x 12 Reps.

Stiff Legged Deadlift-Dumbbells
2 Warms
60 lbs. x 10 Reps.
60 lbs. x 10 Reps.
60 lbs. x 10 Reps.

Lying Leg Curl
1 Warm
95 lbs. x 10 Reps.
100 lbs. x 10 Reps.
105 lbs. x 10 Reps.

1-Leg, Leg Curl-Cable Machine
110 lbs. x 12 Reps.
110 lbs. x 12 Reps.

C-2-Chest and Triceps (1)

Today's workout(s)

I did my final interval session today. (3 of 3) I really kicked it up a notch this morning. I was extra motivated.

Round of flat dumbbell presses were fine, however, I could've sworn I was able to lift more with the slight incline presses (even as a second movement) At least 80 lbs....but 70 lbs. was all I can muster and reps listed below was where I was failing at.

Close presses for triceps was something new for me as I've never done them before. At least with dumbbells. The weight selected was just right.

Overall good workout. Taking a day off tomorrow. Looking forward to rest and unwind.



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: 57:56
Calories: 434
Average Heart Rate: 116 BPM (61% MHR)
Maximum Heart Rate: 145 BPM (77% MHR)
Fat Percentage of Calories: 35%

Flat Dumbbell Press
3 warms
85 lbs. x 8 reps
90 lbs. x 8 reps
100 lbs. x 7 reps

Slight Incline Dumbbell Press
2 Warms
70 lbs. x 8 reps.
70 lbs. x 8 reps.

Flat Barbell Press
1 Warm
135 lbs. x 10 Reps.
155 lbs. x 8 Reps.

Incline Dumbbell Flyes
35 lbs. x 12 Reps.
40 lbs. x 12 Reps.

Close Press-Dumbbells
2 Warms
50 lbs. x 10 Reps.
50 lbs. x 10 Reps.
50 lbs. x 8 Reps.

Reverse Pressdowns
2 Warms
90 lbs. x 12 Reps.
80 lbs. x 12 Reps.
100 lbs. x 12 Reps.

1-Arm Rope PressDown
35 lbs. x 12 reps.
40 lbs. x 12 reps.

C-1-Quads and Calves (1)

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.