Today's workouts
I did low intensity cardio (1 of 3) AFTER my workout.
Nice second go around with this workout. I felt stronger. Went heavier with the front barbell raises and dumbbell shrugs.
Previous Workout:
Duration: 57:35
Calories: 603
Average Heart Rate: 133 bpm (70% MHR)
Maximum Heart Rate: 155 bpm (82% MHR)
Fat Percentage of Calories: 21%
Tonight's Workout...
Duration: 1:10:35
Calories: 676
Average Heart Rate: 131 bpm (69% MHR)
Maximum Heart Rate: 158 bpm (89% MHR)
Fat Percentage of Calories: 21%
High Incline Dumbbell Press
3 Warms
85 lbs. x 8 reps.
90 lbs. x 8 reps.
95 lbs. x 7 reps.
Barbell Front Raise
1 Warm
45 lbs. x 10 Reps.
45 lbs. x 10 Reps.
55 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
85 lbs. x 12 Reps.
90 lbs. x 12 Reps.
95 lbs. x 12 Reps.
Incline Dumbbell Curl
1 Warm
35 lbs. x 6 Reps.
40 lbs. x 6 Reps.
45 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.
Monday, April 9, 2012
Saturday, April 7, 2012
A-3-Back and Hamstrings (2)
Saturday mornings' workouts
No cardio today as I had met my requirements for the week.
I did this workout first thing in the morning as this was the only time I can really fit in as I had to help set up for my fiance's bridal shower party.
Business as usual with the T-bar rows as there were no changes. I did, however, go heavier with the palms up, lat pulldown.
Also, went heavier for all but the final set of the elevated deadlifts with the exception of the final working set.
Great pace overall. Productive. A bit of an adjustment though as I don't lift first thing in the morning.
Previous Workout:
Duration: 1:15:56
Calories: 663
Average Heart Rate: 123 bpm (65% MHR)
Maximum Heart Rate: 167 bpm (88% MHR)
Fat Percentage of Calories: 27%
Tonight's Workout...
Duration: 49:31
Calories: 492
Average Heart Rate: 132 bpm (70% MHR)
Maximum Heart Rate: 162 bpm (86% MHR)
Fat Percentage of Calories: 21%
T-Bar Row
3 Warms
225 lbs. x 8 reps.
225 lbs. x 8 reps.
225 lbs. x 8 reps.
Lat Pulldown-Palms Up
2 warms
140 lbs. x 8 Reps.
140 lbs. x 8 Reps.
140 lbs. x 8 Reps.
Dumbbell Row-SUPERSET-Rope Pulldown
60 lbs. x 12 Reps./70 lbs. x 12 Reps.
60 lbs. x 12 Reps./60 lbs. x 12 Reps.
60 lbs. x 12 Reps./60 lbs. x 12 Reps.
Elevated Deadlifts
205 lbs. x 5 Reps.
225 lbs. x 5 Reps.
315 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
115 lbs. x 12 Reps.
115 lbs. x 12 Reps.
No cardio today as I had met my requirements for the week.
I did this workout first thing in the morning as this was the only time I can really fit in as I had to help set up for my fiance's bridal shower party.
Business as usual with the T-bar rows as there were no changes. I did, however, go heavier with the palms up, lat pulldown.
Also, went heavier for all but the final set of the elevated deadlifts with the exception of the final working set.
Great pace overall. Productive. A bit of an adjustment though as I don't lift first thing in the morning.
Previous Workout:
Duration: 1:15:56
Calories: 663
Average Heart Rate: 123 bpm (65% MHR)
Maximum Heart Rate: 167 bpm (88% MHR)
Fat Percentage of Calories: 27%
Tonight's Workout...
Duration: 49:31
Calories: 492
Average Heart Rate: 132 bpm (70% MHR)
Maximum Heart Rate: 162 bpm (86% MHR)
Fat Percentage of Calories: 21%
T-Bar Row
3 Warms
225 lbs. x 8 reps.
225 lbs. x 8 reps.
225 lbs. x 8 reps.
Lat Pulldown-Palms Up
2 warms
140 lbs. x 8 Reps.
140 lbs. x 8 Reps.
140 lbs. x 8 Reps.
Dumbbell Row-SUPERSET-Rope Pulldown
60 lbs. x 12 Reps./70 lbs. x 12 Reps.
60 lbs. x 12 Reps./60 lbs. x 12 Reps.
60 lbs. x 12 Reps./60 lbs. x 12 Reps.
Elevated Deadlifts
205 lbs. x 5 Reps.
225 lbs. x 5 Reps.
315 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
115 lbs. x 12 Reps.
115 lbs. x 12 Reps.
Friday, April 6, 2012
A-2-Chest and Triceps (2)
Today's Workout
I did interval cardio in the evening. (3 of 3) Thus, completing my cardio requirements for the week.
This workout was a better one, in that, I was able to hit my rep targets with the same weight I was putting up last time.
...helped that I felt more alert and focused.
Previous Workout:
Duration: 50:37
Calories: 487
Average Heart Rate: 129 BPM (68% MHR)
Maximum Heart Rate: 162 BPM (86% MHR)
Fat Percentage of Calories: 24%
Today's Workout...
Duration:47:48
Calories: 413
Average Heart Rate: 122 BPM (65% MHR)
Maximum Heart Rate: 147 BPM (78% MHR)
Fat Percentage of Calories: 30%
Flat Bench Dumbbell Press
3 warms
90 lbs. x 8 reps
95 lbs. x 8 reps
100 lbs. x 8 reps
Chest Dips
10
10
10
10
Slight Incline Bench Press-SUPERSET-Slight Incline Fly
60 lbs. x 12 reps./40 lbs. x 11 reps.
60 lbs. x 10 reps./40 lbs. x 10 reps.
60 lbs. x 10 reps./40 lbs. x 10 reps.
Tricep Pressdowns
2 Warms
90 lbs. x 10 Reps.
100 lbs. x 10 Reps.
100 lbs. x 10 reps.
Dumbbell Extension
1 Warm
25 lbs. x 12 reps.
25 lbs. x 12 reps.
1-Arm Underhand pressdown
35 lbs. x 12 Reps.
35 lbs. x 12 Reps.
I did interval cardio in the evening. (3 of 3) Thus, completing my cardio requirements for the week.
This workout was a better one, in that, I was able to hit my rep targets with the same weight I was putting up last time.
...helped that I felt more alert and focused.
Previous Workout:
Duration: 50:37
Calories: 487
Average Heart Rate: 129 BPM (68% MHR)
Maximum Heart Rate: 162 BPM (86% MHR)
Fat Percentage of Calories: 24%
Today's Workout...
Duration:47:48
Calories: 413
Average Heart Rate: 122 BPM (65% MHR)
Maximum Heart Rate: 147 BPM (78% MHR)
Fat Percentage of Calories: 30%
Flat Bench Dumbbell Press
3 warms
90 lbs. x 8 reps
95 lbs. x 8 reps
100 lbs. x 8 reps
Chest Dips
10
10
10
10
Slight Incline Bench Press-SUPERSET-Slight Incline Fly
60 lbs. x 12 reps./40 lbs. x 11 reps.
60 lbs. x 10 reps./40 lbs. x 10 reps.
60 lbs. x 10 reps./40 lbs. x 10 reps.
Tricep Pressdowns
2 Warms
90 lbs. x 10 Reps.
100 lbs. x 10 Reps.
100 lbs. x 10 reps.
Dumbbell Extension
1 Warm
25 lbs. x 12 reps.
25 lbs. x 12 reps.
1-Arm Underhand pressdown
35 lbs. x 12 Reps.
35 lbs. x 12 Reps.
Thursday, April 5, 2012
A-1-Quads & Calves (2)
Today's workout...
Yesterday, on my day off from weight, I did interval cardio. (2 of 3) First thing this morning, I did low intensity cardio. (3 0f 3)
Felt alot stronger this time around with these leg workouts. Unlike last week where I felt like I was lacking in energy throughout.
It comes and it goes, I guess. (The energy, that is)
Previous Workout:
Duration: 58:46
Calories: 426
Average Heart Rate: 115 bpm (61% MHR)
Maximum Heart Rate: 154 bpm (81% MHR)
Fat Percentage of Calories: 33%
Today's Workout...
Duration: 1:03:47
Calories: 505
Average Heart Rate: 119 bpm (63% MHR)
Maximum Heart Rate: 160 bpm (85% MHR)
Fat Percentage of Calories: 30%
Hack Squat
3 warms
360 lbs. x 8 reps.
450 lbs. x 8 reps.
500 lbs. x 8 reps.
Walking Dumbbell Lunge
2 warm
55 lbs. x 10 reps.
55 lbs. x 10 reps.
55 lbs. x 10 reps.
Leg Extension
185 lbs. x 10 reps.
185 lbs. x 10 reps.
200 lbs. x 10 reps.
Squat
185 lbs. x 12 reps.
185 lbs. x 12 reps.
205 lbs. x 12 reps.
Calf Singles
30 lbs. x 20 reps.
30 lbs. x 20 reps.
30 lbs. x 20 reps.
30 lbs. x 20 reps.
30 lbs. x 20 reps.
Yesterday, on my day off from weight, I did interval cardio. (2 of 3) First thing this morning, I did low intensity cardio. (3 0f 3)
Felt alot stronger this time around with these leg workouts. Unlike last week where I felt like I was lacking in energy throughout.
It comes and it goes, I guess. (The energy, that is)
Previous Workout:
Duration: 58:46
Calories: 426
Average Heart Rate: 115 bpm (61% MHR)
Maximum Heart Rate: 154 bpm (81% MHR)
Fat Percentage of Calories: 33%
Today's Workout...
Duration: 1:03:47
Calories: 505
Average Heart Rate: 119 bpm (63% MHR)
Maximum Heart Rate: 160 bpm (85% MHR)
Fat Percentage of Calories: 30%
Hack Squat
3 warms
360 lbs. x 8 reps.
450 lbs. x 8 reps.
500 lbs. x 8 reps.
Walking Dumbbell Lunge
2 warm
55 lbs. x 10 reps.
55 lbs. x 10 reps.
55 lbs. x 10 reps.
Leg Extension
185 lbs. x 10 reps.
185 lbs. x 10 reps.
200 lbs. x 10 reps.
Squat
185 lbs. x 12 reps.
185 lbs. x 12 reps.
205 lbs. x 12 reps.
Calf Singles
30 lbs. x 20 reps.
30 lbs. x 20 reps.
30 lbs. x 20 reps.
30 lbs. x 20 reps.
30 lbs. x 20 reps.
Tuesday, April 3, 2012
A-4-Delts and Biceps (1)
Workout from two days ago...
I did low intensity cardio (2 of 3) AFTER my workout on early Tuesday morning.
I was worried about my energy levels and strength lifting so early but I made it ok. Numbers from the last time I did this workout remain about the same for the most part, however, I did barbell front raises with an olympic bar by itself. The selection of barbells at the gym I've been working out at these days is limited.
Awesome pumps during this workout. Especially doing the side lateral up,downs.
Previous Workout:
Duration: 45:00
Calories: 394
Average Heart Rate: 123 bpm (65% MHR)
Maximum Heart Rate: 139 bpm (74% MHR)
Fat Percentage of Calories: 29%
Tonight's Workout...
Duration: 57:35
Calories: 603
Average Heart Rate: 133 bpm (70% MHR)
Maximum Heart Rate: 155 bpm (82% MHR)
Fat Percentage of Calories: 21%
High Incline Dumbbell Press
3 Warms
85 lbs. x 8 reps.
90 lbs. x 8 reps.
95 lbs. x 7 reps.
Barbell Front Raise
1 Warm
45 lbs. x 10 Reps.
45 lbs. x 10 Reps.
45 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
80 lbs. x 12 Reps.
85 lbs. x 12 Reps.
90 lbs. x 12 Reps.
Incline Dumbbell Curl
1 Warm
35 lbs. x 6 Reps.
40 lbs. x 6 Reps.
45 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 did low intensity cardio (2 of 3) AFTER my workout on early Tuesday morning.
I was worried about my energy levels and strength lifting so early but I made it ok. Numbers from the last time I did this workout remain about the same for the most part, however, I did barbell front raises with an olympic bar by itself. The selection of barbells at the gym I've been working out at these days is limited.
Awesome pumps during this workout. Especially doing the side lateral up,downs.
Previous Workout:
Duration: 45:00
Calories: 394
Average Heart Rate: 123 bpm (65% MHR)
Maximum Heart Rate: 139 bpm (74% MHR)
Fat Percentage of Calories: 29%
Tonight's Workout...
Duration: 57:35
Calories: 603
Average Heart Rate: 133 bpm (70% MHR)
Maximum Heart Rate: 155 bpm (82% MHR)
Fat Percentage of Calories: 21%
High Incline Dumbbell Press
3 Warms
85 lbs. x 8 reps.
90 lbs. x 8 reps.
95 lbs. x 7 reps.
Barbell Front Raise
1 Warm
45 lbs. x 10 Reps.
45 lbs. x 10 Reps.
45 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
80 lbs. x 12 Reps.
85 lbs. x 12 Reps.
90 lbs. x 12 Reps.
Incline Dumbbell Curl
1 Warm
35 lbs. x 6 Reps.
40 lbs. x 6 Reps.
45 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.
Monday, April 2, 2012
A-3-Back and Hamstrings (1)
Today's workouts
Today I did low intensity steady state cardio AFTER my workout. (1 of 3) Later in the evening, I did interval cardio. (1 of 3)
I went lighter with the T-Bar Row and Palms-Up Lat Pulldown this workout compared to the last time I did this back in February. The past few workouts have been telling, for sure.
I did, however, got up heavier weight with the elevated deadlifts for my last working set though.
Previous Workout:
Duration: 51:31
Calories: 430
Average Heart Rate: 121 bpm (64% MHR)
Maximum Heart Rate: 150 bpm (79% MHR)
Fat Percentage of Calories: 30%
Tonight's Workout...
Duration: 1:15:56
Calories: 663
Average Heart Rate: 123 bpm (65% MHR)
Maximum Heart Rate: 167 bpm (88% MHR)
Fat Percentage of Calories: 27%
T-Bar Row
3 Warms
225 lbs. x 8 reps.
225 lbs. x 8 reps.
225 lbs. x 8 reps.
Lat Pulldown-Palms Up
2 warms
140 lbs. x 8 Reps.
140 lbs. x 8 Reps.
140 lbs. x 8 Reps.
Dumbbell Row-SUPERSET-Rope Pulldown
60 lbs. x 12 Reps./70 lbs. x 12 Reps.
60 lbs. x 12 Reps./60 lbs. x 12 Reps.
60 lbs. x 12 Reps./60 lbs. x 12 Reps.
Elevated Deadlifts
205 lbs. x 5 Reps.
225 lbs. x 5 Reps.
315 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
115 lbs. x 12 Reps.
115 lbs. x 12 Reps.
Today I did low intensity steady state cardio AFTER my workout. (1 of 3) Later in the evening, I did interval cardio. (1 of 3)
I went lighter with the T-Bar Row and Palms-Up Lat Pulldown this workout compared to the last time I did this back in February. The past few workouts have been telling, for sure.
I did, however, got up heavier weight with the elevated deadlifts for my last working set though.
Previous Workout:
Duration: 51:31
Calories: 430
Average Heart Rate: 121 bpm (64% MHR)
Maximum Heart Rate: 150 bpm (79% MHR)
Fat Percentage of Calories: 30%
Tonight's Workout...
Duration: 1:15:56
Calories: 663
Average Heart Rate: 123 bpm (65% MHR)
Maximum Heart Rate: 167 bpm (88% MHR)
Fat Percentage of Calories: 27%
T-Bar Row
3 Warms
225 lbs. x 8 reps.
225 lbs. x 8 reps.
225 lbs. x 8 reps.
Lat Pulldown-Palms Up
2 warms
140 lbs. x 8 Reps.
140 lbs. x 8 Reps.
140 lbs. x 8 Reps.
Dumbbell Row-SUPERSET-Rope Pulldown
60 lbs. x 12 Reps./70 lbs. x 12 Reps.
60 lbs. x 12 Reps./60 lbs. x 12 Reps.
60 lbs. x 12 Reps./60 lbs. x 12 Reps.
Elevated Deadlifts
205 lbs. x 5 Reps.
225 lbs. x 5 Reps.
315 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
115 lbs. x 12 Reps.
115 lbs. x 12 Reps.
Sunday, April 1, 2012
A-2-Chest and Triceps (1)
Yesterday's Workout
No cardio yesterday. An impromptu phone call to meet for brunch took me away from the stepmill prematurely so I can drive home and get ready. I was kind of upset at that.
Again, I'm noticing I'm not getting the numbers from when I did this workout previously. It's not a dramatic difference but I can certainly tell the difference.
As such, compared to my previous go around with this same workout, I put up less 5 lbs. with each working set of both the flat bench press and the slight incline press. The amount for which I'd put for the slight incline flye that I would superset with the press remains the same. Less weight but certainly feeling no less intense as before.
I am scratching my head though.
Good workout.
Previous 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%
Today's Workout...
Duration: 50:37
Calories: 487
Average Heart Rate: 129 BPM (68% MHR)
Maximum Heart Rate: 162 BPM (86% MHR)
Fat Percentage of Calories: 24%
Flat Bench Dumbbell Press
3 warms
90 lbs. x 8 reps
95 lbs. x 7 reps
100 lbs. x 6 reps
Chest Dips
10
10
10
10
Slight Incline Bench Press-SUPERSET-Slight Incline Fly
60 lbs. x 10 reps./40 lbs. x 11 reps.
60 lbs. x 9 reps./40 lbs. x 10 reps.
60 lbs. x 8 reps./40 lbs. x 10 reps.
Tricep Pressdowns
2 Warms
90 lbs. x 10 Reps.
100 lbs. x 10 Reps.
100 lbs. x 10 reps.
Dumbbell Extension
1 Warm
25 lbs. x 12 reps.
25 lbs. x 12 reps.
1-Arm Underhand pressdown
35 lbs. x 12 Reps.
35 lbs. x 12 Reps.
No cardio yesterday. An impromptu phone call to meet for brunch took me away from the stepmill prematurely so I can drive home and get ready. I was kind of upset at that.
Again, I'm noticing I'm not getting the numbers from when I did this workout previously. It's not a dramatic difference but I can certainly tell the difference.
As such, compared to my previous go around with this same workout, I put up less 5 lbs. with each working set of both the flat bench press and the slight incline press. The amount for which I'd put for the slight incline flye that I would superset with the press remains the same. Less weight but certainly feeling no less intense as before.
I am scratching my head though.
Good workout.
Previous 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%
Today's Workout...
Duration: 50:37
Calories: 487
Average Heart Rate: 129 BPM (68% MHR)
Maximum Heart Rate: 162 BPM (86% MHR)
Fat Percentage of Calories: 24%
Flat Bench Dumbbell Press
3 warms
90 lbs. x 8 reps
95 lbs. x 7 reps
100 lbs. x 6 reps
Chest Dips
10
10
10
10
Slight Incline Bench Press-SUPERSET-Slight Incline Fly
60 lbs. x 10 reps./40 lbs. x 11 reps.
60 lbs. x 9 reps./40 lbs. x 10 reps.
60 lbs. x 8 reps./40 lbs. x 10 reps.
Tricep Pressdowns
2 Warms
90 lbs. x 10 Reps.
100 lbs. x 10 Reps.
100 lbs. x 10 reps.
Dumbbell Extension
1 Warm
25 lbs. x 12 reps.
25 lbs. x 12 reps.
1-Arm Underhand pressdown
35 lbs. x 12 Reps.
35 lbs. x 12 Reps.
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