A-3-Back and Hamstrings (4)

Today's Workouts

Yesterday, on a day off, I did high intensity cardio. (2 of 3) Tonight I did high intensity cardio (3 of 3) hours after my back and hamstrings workout

I worked at a quicker pace today and with my numbers from last week as a guide, I looked to beat them with either more weight or more reps. For some exercises, I found that last weeks' weight was enough and that any more would result in more "body english" than proper form.

I did, however, go heavier with both exercises in the superset of dumbbell rows and the rope pulldown for each successive set.

Great first workout back from a scheduled day off.

Previous Workout:

Duration: 1:05:42
Calories: 613
Average Heart Rate: 128 bpm (68% MHR)
Maximum Heart Rate: 161 bpm (85% MHR)
Fat Percentage of Calories: 25%

Tonight's Workout...

Duration: 46:27
Calories: 521
Average Heart Rate: 141 bpm (75% MHR)
Maximum Heart Rate: 161 bpm (85% MHR)
Fat Percentage of Calories: 16%

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
170 lbs. x 6 Reps.
150 lbs. x 8 Reps.
150 lbs. x 8 Reps.

Dumbbell Row-SUPERSET-Rope Pulldown
70 lbs. x 10 Reps./80 lbs. x 10 Reps.
75 lbs. x 10 Reps./90 lbs. x 10 Reps.
80 lbs. x 10 Reps./100 lbs. x 5 Reps._DROP_80 lbs. x 6 reps.

Elevated Deadlifts
225 lbs. x 5 Reps.
275 lbs. x 5 Reps.
275 lbs. x 5 Reps.

Standing Leg Curl
80 lbs. x 10 Reps.
80 lbs. x 10 Reps.
80 lbs. x 10 Reps.
80 lbs. x 10 Reps.

Lying Leg Curl
115 lbs. x 12 Reps.
115 lbs. x 12 Reps.

A-2-Chest and Triceps (4)

Today's Workout

I did low intensity cardio AFTER my workout. (2 of 3) Later in the evening, I did High Intensity cardio. (1 of 3)

Another great workout. Lifted heavier all around except for the flat dumbbell presses as the heaviest set of dumbbells at the gym I was at today is 100 lbs. so that hasn't changed during this cycle.

For the slight incline press, slight incline flye superset, I went heavier with each and every superset but had to drop weight and pick things back up to meet my rep targets.

Did pressdowns on the lat pulldown machine as a couple of guys were hogging the cable stations. Went heavier (at least it felt like it) with that and the rest of the triceps exercises to round out the workout.


Previous Workout:

Duration:49:42
Calories: 480
Average Heart Rate: 130 BPM (69% MHR)
Maximum Heart Rate: 155 BPM (82% MHR)
Fat Percentage of Calories: 23%

Today's Workout...

Duration: 1:01:55
Calories: 426
Average Heart Rate: 125 BPM (66% MHR)
Maximum Heart Rate: 217 BPM (115% MHR)
Fat Percentage of Calories: 23%

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
65 lbs. x 12 reps./45 lbs. x 12 reps.
70 lbs. x 8 reps.DROP_65 lbs. x 3 reps./50 lbs. x 8 reps._DROP_45 lbs. x 3 reps.
75 lbs. x 5 reps._DROP_70 lbs. x 3 reps._65 lbs. x 3 reps./55 lbs. x 3 reps._DROP_50 lbs. x 4 reps._Drop_45 lbs. x 4 reps.

Tricep Pressdowns (on lat pulldown machine)
2 Warms
60 lbs. x 10 Reps.
60 lbs. x 10 Reps.
60 lbs. x 10 reps.

Dumbbell Extension
1 Warm
35 lbs. x 12 reps.
35 lbs. x 10 reps.

1-Arm Underhand pressdown
50 lbs. x 12 Reps.
50 lbs. x 8 Reps._DROP_ 45 lbs. x 3 reps.

A-1-Quads & Calves (4)

Yesterday's workout

I did low intensity cardio later in the evening yesterday.(1 of 3) hours after my quads and calves workout.

Excellent workout coming off a day of rest.

I lifted heavier (than my previous quad workout) with each successive set for every exercise.

Feeling better and better.

Previous 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%

Today's Workout...

Duration: 56:16
Calories: 464
Average Heart Rate: 122 bpm (65% MHR)
Maximum Heart Rate: 158 bpm (84% MHR)
Fat Percentage of Calories: 28%

Hack Squat
3 warms
450 lbs. x 8 reps.
500 lbs. x 8 reps.
550 lbs. x 8 reps.

Walking Dumbbell Lunge
2 warm
60 lbs. x 10 reps.
65 lbs. x 10 reps.
70 lbs. x 10 reps.

Leg Extension
185 lbs. x 10 reps.
215 lbs. x 10 reps.
230 lbs. x 10 reps.

Squat
205 lbs. x 12 reps.
225 lbs. x 12 reps.
245 lbs. x 12 reps.

Calf Singles
35 lbs. x 20 reps.
35 lbs. x 20 reps.
40 lbs. x 20 reps.
40 lbs. x 20 reps.
45 lbs. x 20 reps.

A-4-Delts and Biceps (3)

This past saturday's workout

No cardio today as I met my requirements for the week.

I had a nice meal in me saturday morning and was just feeling right. Motivated even further by a positive result from my weigh-in only hours earlier and I looked to make gains in every exercise this workout...even if it's in small increments.

Sure enough, that's what I did...as I progressively went heavier with each successive set for every exercise.

the last set of high inclines could've used a spot as I did put alot of effort just to kick it up and stabilize before proceeding and I feel it was truly the difference between my failing at 6 reps and possibly....failing at 7 or 8.

At any case, i continued to go heavier with each exercise thereafter and was able to hit my target rep ranges each time.

good day.

Previous 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%

Tonight's Workout...

Duration: 1:04:39
Calories: 584
Average Heart Rate: 126 bpm (67% MHR)
Maximum Heart Rate: 148 bpm (78% MHR)
Fat Percentage of Calories: 26%

High Incline Dumbbell Press
3 Warms
90 lbs. x 8 reps.
95 lbs. x 8 reps.
100 lbs. x 6 reps.

Barbell Front Raise
1 Warm
45 lbs. x 10 Reps.
65 lbs. x 10 Reps.
65 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
90 lbs. x 12 Reps.
95 lbs. x 12 Reps.
100 lbs. x 10 Reps.

Incline Dumbbell Curl
1 Warm
40 lbs. x 6 Reps.
45 lbs. x 6 Reps.
50 lbs. x 3 Reps._DROP_40 lbs. x 3 Reps.

Rope Curl-SUPERSET-Concentration Curl
100 lbs. x 10 Reps./25 lbs. x 10 Reps.
100 lbs. x 10 Reps./25 lbs. x 10 Reps.
100 lbs. x 10 Reps./25 lbs. x 10 Reps.

A-3-Back and Hamstrings (3)

Today's Workouts

Yesterday, on a day off, I did high intensity cardio. (2 of 3)

I did high intensity interval cardio in the evening (3 of 3) ...hours after my back and hamstring workout.

Excellent workout today as I went up in weight with each and every exercise today. For some exercises, it was more weight with one set and for many, more weight with each successive set.

I'm feeling good.

Previous 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%

Tonight's Workout...

Duration: 1:05:42
Calories: 613
Average Heart Rate: 128 bpm (68% MHR)
Maximum Heart Rate: 161 bpm (85% MHR)
Fat Percentage of Calories: 25%

T-Bar Row
3 Warms
225 lbs. x 8 reps.
225 lbs. x 8 reps.
240 lbs. x 6 reps.

Lat Pulldown-Palms Up
2 warms
150 lbs. x 8 Reps.
170 lbs. x 6 Reps.
170 lbs. x 6 Reps.

Dumbbell Row-SUPERSET-Rope Pulldown
65 lbs. x 12 Reps./70 lbs. x 12 Reps.
70 lbs. x 10 Reps./80 lbs. x 10 Reps.
75 lbs. x 10 Reps./90 lbs. x 10 Reps.

Elevated Deadlifts
225 lbs. x 5 Reps.
225 lbs. x 5 Reps.
275 lbs. x 5 Reps.

Standing Leg Curl
70 lbs. x 10 Reps.
90 lbs. x 10 Reps.
100 lbs. x 10 Reps.
100 lbs. x 10 Reps.

Lying Leg Curl
115 lbs. x 12 Reps.
115 lbs. x 12 Reps.

A-2-Chest and Triceps (3)

Today's Workout

I did low intensity cardio AFTER my workout. (3 of 3) Later in the evening, I did High Intensity cardio. (1 of 3)

Was able to increase weight with the triceps portion of the workouts, for once. Wasn't able to in the past...until today.

Great pump and energy today.

Previous 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%

Today's Workout...

Duration:49:42
Calories: 480
Average Heart Rate: 130 BPM (69% MHR)
Maximum Heart Rate: 155 BPM (82% MHR)
Fat Percentage of Calories: 23%

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
100 lbs. x 10 Reps.
110 lbs. x 10 Reps.
110 lbs. x 10 reps.

Dumbbell Extension
1 Warm
25 lbs. x 12 reps.
30 lbs. x 10 reps.

1-Arm Underhand pressdown
40 lbs. x 12 Reps.
45 lbs. x 12 Reps.

A-1-Quads & Calves (3)

Today's workout...

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

I felt stronger last time around and today, I felt even stronger than that. Was working at a very good pace and endurance was on especially on exercises where it is particularly tested...namely, walking lunges.

great workout.


Previous 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%

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.
60 lbs. x 10 reps.

Leg Extension
185 lbs. x 10 reps.
200 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.