B-2-Chest and Triceps (2)

This past Saturday's Workout

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

Made more gains with the slight incline barbell press as I lifted more weight with each successive working set.

I led off lighter with the incline dumbbbell presses as I failed to hit my rep targets previously. I hit the low end of the rep range and remained at the weight used. For the final working set, however, I failed one rep shy of the low end of the range and dropped.

Finally, went heavier with the flyes.

Great saturday morning workout.

Previous Workout:

Duration: 54:03
Calories: 409
Average Heart Rate: 118 BPM (52% MHR)
Maximum Heart Rate: 144 BPM (76% MHR)
Fat Percentage of Calories: 32%

Today's Workout...

Duration: 52:17
Calories: 367
Average Heart Rate: 115 BPM (61% MHR)
Maximum Heart Rate: 144 BPM (76% MHR)
Fat Percentage of Calories: 34%

Slight Incline Barbell Press

3 warms

155 lbs. x 8 reps

185 lbs. x 8 reps

205 lbs. x 8 reps

Incline Dumbbell Press

2 Warms

85 lbs. x 8 reps.

85 lbs. x 7 reps._DROP_80 lbs. x 2 reps

Flat Dumbbell Flyes

1 Warm

45 lbs. x 12 Reps.

45 lbs. x 12 Reps.

50 lbs. x 12 Reps.

Uneven Pushups

18

17

Dips

10

10

10

10

Rope Pressdowns

2 Warms

80 lbs. x 10 Reps.

80 lbs. x 12 Reps.

Lying Barbell Extension

55 lbs. x 12 reps.

55 lbs. x 12 reps.

B-1-Quads and Calves (2)

Today's Workout

Stand alone workout with no cardio following the workout or hours before as I met my cardio requirements for the week already.

Numbers remain the same with the exception of the barbell lunge. Increased weight again here. Noticing more and more how less winded I am after doing these. It used to be a cardiovascular challenge. Not that it isn't now....just not sucking wind like before.

Previous Workout:

Duration: 52:50
Calories: 449
Average Heart Rate: 124 bpm (66% MHR)
Maximum Heart Rate: 156 bpm (83% MHR)
Fat Percentage of Calories: 28%

Today's Workout...

Duration: 57:19
Calories: 378
Average Heart Rate: 113 bpm (60% MHR)
Maximum Heart Rate: 149 bpm (79% MHR)
Fat Percentage of Calories: 35%

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.

500 lbs. x 15 reps.

540 lbs. x 15 reps.

Barbell Lunge

135 lbs. x 8 reps.

155 lbs. x 8 reps.

175 lbs. x 8 reps.

Leg Extension

200 lbs. x 12 reps.

200 lbs. x 12 reps.

200 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.

B-4-Delts and Biceps (1)

Today's workout...

I did high intensity cardio AFTER my workout today (3 of 3) Thus, completing my cardio requirements before Friday.

Solid shoulder workout. Went heavier than I did previously with this particular workout all around.

Feeling tired lately. Should sleep a little more. LOL.

Previous Workout:


Duration: 1:14:39
Calories: 661
Average Heart Rate: 125 bpm (66% MHR)
Maximum Heart Rate: 149 bpm (79% MHR)
Fat Percentage of Calories: 27%


Tonight's Workout...


Duration: 1:14:39
Calories: 661
Average Heart Rate: 125 bpm (66% MHR)
Maximum Heart Rate: 149 bpm (79% MHR)
Fat Percentage of Calories: 27%


Side Lateral Raise
2 Warms
35 lbs. x 8 reps.
40 lbs. x 8 reps.
40 lbs. x 8 reps.

Seated Dumbbell Press
2 Warms
65 lbs. x 8 Reps.
65 lbs. x 8 Reps._DROP_50 lbs. x 4 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.

B-3-Back and Hamstrings (1)

Today's Workouts

Yesterday, on a day off, I did high intensity cardio. (2 of 3) I also did low intensity cardio yesterday but earlier on in the day. (2 of 3)

Today I did low intensity cardio AFTER my workout. (3 of 3)

Always look forward to the first workout back after a day off. And back is one of my favorite parts to train.

Went heavier with the close grip pulldowns and half of my superset of the bench row/straight arm pulldown. Finally, went heavier with the stiff deads and the heavy leg curls.

feel great!

Previous 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%

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%

Lat Pulldown-Close Grip

3 Warms

110 lbs. x 8 reps.

130 lbs. x 8 reps.

140 lbs. x 8 reps.

Bent Over Row

2 warms

135 lbs. x 8 Reps.

155 lbs. x 8 Reps.

155 lbs. x 8 Reps.

Bench Row-SUPERSET-Straight Arm Pulldown

45 lbs. x 12 Reps./100 lbs. x 12 Reps.

50 lbs. x 12 Reps./100 lbs. x 12 Reps.

50 lbs. x 12 Reps./100 lbs. x 12 Reps.

Leg Curl

150 lbs. x 6 Reps.

155 lbs. x 6 Reps.

160 lbs. x 6 Reps.

Stiff Legged Deadlifts

135 lbs. x 12 Reps.

135 lbs. x 12 Reps.

155 lbs. x 12 Reps.

165 lbs. x 12 Reps.

Dumbbell Split Squat

50 lbs. x 10 Reps.

55 lbs. x 10 Reps.

B-2-Chest and Triceps (1)

Today's Workout

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

When I did this workout previously, I did the slight incline barbell press on a smith. I moved over to a squat rack and did the slight incline barbell press there. Led off lighter than I normally would considering...and throughout, I selected weight conservatively. I definitely felt I could have worked up to more weight, for sure. Next time.

Led off heavier with the Incline dumbbell presses but failed to hit my rep target by 1 rep. So I finished with a lighter weight and hit the lower end of my rep target.

Went heavier with the flat flyes.

Numbers remain the same for the triceps portion of the workout.

Previous 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%

Today's Workout...

Duration: 54:03
Calories: 409
Average Heart Rate: 118 BPM (52% MHR)
Maximum Heart Rate: 144 BPM (76% MHR)
Fat Percentage of Calories: 32%

Slight Incline Barbell Press

3 warms

135 lbs. x 8 reps

155 lbs. x 8 reps

185 lbs. x 8 reps

Incline Dumbbell Press

2 Warms

90 lbs. x 7 reps.

80 lbs. x 8 reps.

Flat Dumbbell Flyes

1 Warm

40 lbs. x 12 Reps.

40 lbs. x 12 Reps.

45 lbs. x 12 Reps.

Uneven Pushups

14

14

Dips

10

10

10

10

Rope Pressdowns

2 Warms

80 lbs. x 10 Reps.

70 lbs. x 12 Reps.

Lying Barbell Extension

55 lbs. x 12 reps.

55 lbs. x 12 reps.

B-1-Quads and Calves (1)

Today's Workout

Stand alone workout with no cardio following the workout or hours before.

First workout back from a day of rest and a new wave of workouts.

Checked back to the last time I did this workout in March. Numbers with the squat and leg press remain the same but I increased weight with the barbell lunge. (not as winded doing these now like previously) and the leg extension.

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: 52:50
Calories: 449
Average Heart Rate: 124 bpm (66% MHR)
Maximum Heart Rate: 156 bpm (83% MHR)
Fat Percentage of Calories: 28%

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.

500 lbs. x 15 reps.

540 lbs. x 15 reps.

Barbell Lunge

135 lbs. x 8 reps.

155 lbs. x 8 reps.

165 lbs. x 8 reps.

Leg Extension

200 lbs. x 12 reps.

200 lbs. x 12 reps.

200 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.

A-4-Delts and Biceps (4)

This past Friday's workout...

I did low intensity cardio (3 of 3) AFTER my workout on Friday.

As my numbers from last workout as a guide, I picked my spots as to where I can lift heavier than previously.

With the high incline presses, I failed to kick up the weight at 100 lbs. for my last working set. I attempted but couldn't start my set. I immediately dropped and proceeded with 90 lbs. and dropped again at 80 lbs.

Numbers remain the same the rest of the way. Save for a few sets with the bicep exercises.

Previous 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%


Tonight's Workout...

Duration: 1:14:39
Calories: 661
Average Heart Rate: 125 bpm (66% MHR)
Maximum Heart Rate: 149 bpm (79% MHR)
Fat Percentage of Calories: 27%

High Incline Dumbbell Press
3 Warms
90 lbs. x 8 reps.
95 lbs. x 8 reps.
100 lbs. x 0 reps. (attempted but failed to kick up the weight properly. Quickly dropped and grabbed 90 lbs.)
90 lbs. x 4 reps._DROP_80 lbs. x 4 reps.

Barbell Front Raise
1 Warm
45 lbs. x 10 Reps.
55 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
90 lbs. x 12 Reps.
95 lbs. x 12 Reps.
100 lbs. x 12 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.