C-2-Chest and Triceps (4)

Today's Workout

I did low intensity cardio (1 of 3) AFTER my chest and tri's workout this morning. I did High Intensity Interval Cardio later on in the evening. (1 of 3)

Today I was 2 less training partners as last time, I worked out with two of my groomsmen. So, I was able to work at a much quicker pace. I went heavier in some spots and reduced my rest periods between sets to 30-45 seconds. I was failing sooner (by 1 or 2 reps) with some lifts but I would then incorporate some rest/pause till I got in the prescribed amount of reps.

Went heavier with the slight incline presses and the incline flyes.

The rest periods for the triceps part of the workout were especially short.

As such, the pumps were insane all around.

Yeah, it was that kind of workout. I'm feeling good.

Previous Workout:

Duration: 1:05:43
Calories: 609
Average Heart Rate: 126 BPM (67% MHR)
Maximum Heart Rate: 157 BPM (83% MHR)
Fat Percentage of Calories: 27%

Today's Workout...

Duration: 45:03
Calories: 418
Average Heart Rate: 126 BPM (67% MHR)
Maximum Heart Rate: 143 BPM (76% MHR)
Fat Percentage of Calories: 27%

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
70 lbs. x 10 reps.
75 lbs. x 10 reps.

Flat Barbell Press
1 Warm
155 lbs. x 9 Reps.
185 lbs. x 5 Reps_REST/PAUSE_3 Reps, 2 Reps.

Incline Dumbbell Flyes
50 lbs. x 12 Reps.
55 lbs. x 12 Reps.

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

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

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

C-1-Quads and Calves (4)

Yesterday's workout...

Last leg workout for this particular cycle so I decided to go for it with some lifts. Namely, the front squat. After my two working sets, I decided to go heavier than any other time in recent memory and see how I do. By a certain weight, I have difficulty keeping the bar across my shoulders. It was quite a jump in pounds between the 2nd and final working set but I gave myself sufficient enough rest. I only mustered 6 reps at 205 lbs. and let the bar fall onto the safety pins in the rack.

I also used a heavier weight with the step ups as well.

Great workout.

Previous Workout:

Duration: 1:02:57
Calories: 622
Average Heart Rate: 130 bpm (69% MHR)
Maximum Heart Rate: 161 bpm (85% MHR)
Fat Percentage of Calories: 23%

Today's Workout...

Duration: 54:55
Calories: 404
Average Heart Rate: 116 bpm (61% MHR)
Maximum Heart Rate: 159 bpm (84% MHR)
Fat Percentage of Calories: 32%

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.
205 lbs. x 6 reps.

StepUps
50 lbs. x 12 reps.
50 lbs. x 12 reps.
50 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 (3)

Today's workout

Yesterday, on my day off from weight training, I did interval cardio. (2 of 3) Today, after my delts and biceps workout, I did interval cardio...for the last time this week. (3 of 3)

Excellent workout as I put up more weight with each and every exercise than the previous workout. Good energy and focus today.

Previous Workout:

Duration: 48:31
Calories: 379
Average Heart Rate: 118 bpm (62% MHR)
Maximum Heart Rate: 141 bpm (75% MHR)
Fat Percentage of Calories: 32%

Tonight's Workout...

Duration: 50:29
Calories: 455
Average Heart Rate: 125 bpm (66% MHR)
Maximum Heart Rate: 149 bpm (79% MHR)
Fat Percentage of Calories: 27%

Seated Overhead Dumbbell Press
2 Warms
55 lbs. x 8 reps.
60 lbs. x 8 reps.
65 lbs. x 8 reps.

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

Front Raise (Plate)-SUPERSET-Upright Row (Dumbbells)
25 lbs. x 12 reps./30 lbs. x 12 reps.
25 lbs. x 12 reps./35 lbs. x 12 reps.
25 lbs. x 12 reps./35 lbs. x 12 reps.

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

Close Curl (Olympic Bar)
1 Warm
75 lbs. x 10 Reps.
75 lbs. x 10 Reps.
85 lbs. x 8 Reps.

1-Arm Cable Curl
40 lbs. x 12 Reps.
40 lbs. x 12 Reps.

C-3-Back and Hamstrings (3)

Today's workouts

I did low intensity cardio first thing in the morning for the 3rd consecutive day! (3 of 3) I don't think I've ever been able to do that...ever. I will not, however, be waking up extra early tomorrow. haha. I'll savor the extra two hours that I'll have to sleep.

Led off heavier with the bent over dumbbell rows and went heavier with the pullovers as well.

Spring is definitely here! I was sweating up a storm today in the gym and that only happens when the weather's warmer.

great workout.

Previous 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%

Tonight's Workout...

Duration: 48:42
Calories: 431
Average Heart Rate: 124 bpm (66% MHR)
Maximum Heart Rate: 150 bpm (79% MHR)
Fat Percentage of Calories: 28%

Pullups
6
6
6
6

each set followed up with assisted pull-ups

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

Pullover-SUPERSET-Seated Row
60 lbs. x 12 Reps./90 lbs. x 12 Reps.
60 lbs. x 12 Reps./100 lbs. x 12 Reps.
60 lbs. x 12 Reps./110 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
115 lbs. x 10 Reps.
120 lbs. x 10 Reps.
135 lbs. x 10 Reps.

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

C-2-Chest and Triceps (3)

Yesterday's workout(s)

Yesterday, first thing in the morning, I did low intensity cardio. (2 of 3)

As the heaviest set of dumbbells at this gym I've been working out at is 100 lbs., I've been starting my flat presses at 90 lbs. and working my way up. I was able to finish my last working set here completing 8 reps...something I haven't done previously.

I led off heavier and finished heavier with both sets of the slight incline presses completing 10 reps.

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

Previous 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%

Today's Workout...

Duration: 1:05:43
Calories: 609
Average Heart Rate: 126 BPM (67% MHR)
Maximum Heart Rate: 157 BPM (83% MHR)
Fat Percentage of Calories: 27%

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

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

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

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

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

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

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

C-1-Quads and Calves (3)

Yesterday's workout...

Two days ago, on Monday, on a day off from weights; I did intervals. (1 of 3) Yesterday, first thing in the morning, I did low intensity cardio. (1 of 3)

Completed my final working set with the squats at a weight heavier than last week's workout. I also went heavier with the leg extensions and finally, the stepups. Front Squats remain intense enough at the numbers that I'm hitting. I will try for more weight as I have a reasonable range to work with to enable me to push it a little further. we'll see.

Great workout.

Previous 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%

Today's Workout...

Duration: 1:02:57
Calories: 622
Average Heart Rate: 130 bpm (69% MHR)
Maximum Heart Rate: 161 bpm (85% MHR)
Fat Percentage of Calories: 23%

Squat
3 warms
225 lbs. x 8 reps.
275 lbs. x 8 reps.
315 lbs. x 7 reps.
335 lbs. x 7 reps.

Leg Extension
1 warm
200 lbs. x 10 reps.
200 lbs. x 10 reps.
210 lbs. x 10 reps.

Front Squat
135 lbs. x 8 reps.
155 lbs. x 8 reps.
185 lbs. x 7 reps.

StepUps
45 lbs. x 12 reps.
45 lbs. x 12 reps.
45 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 (2)

Yesterday morning's workout

I did my final low intensity cardio session yesterday after my workout. (3 of 3)

I felt stronger yesterday with the presses which I felt excited about considering I felt my strength would be dipping more going forward with the weight loss.

Had lots of energy thoughout and finished at a very good pace.

Previous 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%

Tonight's Workout...

Duration: 48:31
Calories: 379
Average Heart Rate: 118 bpm (62% MHR)
Maximum Heart Rate: 141 bpm (75% MHR)
Fat Percentage of Calories: 32%

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

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

Front Raise (Plate)-SUPERSET-Upright Row (Dumbbells)
25 lbs. x 12 reps./30 lbs. x 10 reps.
25 lbs. x 12 reps./30 lbs. x 10 reps.
25 lbs. x 12 reps./30 lbs. x 12 reps.

Hammer Curl
1 Warm
50 lbs. x 6 reps.
50 lbs. x 6 reps.
55 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
30 lbs. x 12 Reps.
30 lbs. x 12 Reps.