C-1-Legs (4)

Awesome workout. I'm definitely feeling more energy these days which is, in turn, allowing me to recover faster and make my rest between sets just a tad shorter and more intense. I finished the workout at around 2 minutes faster than the previous and burnt nearly a hundred more calories and finally, my heart rate was higher throughout.

Previous workout....

Duration: 1:08:32
Calories: 610
Average Heart Rate: 127 bpm (67% MHR)
Maximum Heart Rate: 158 bpm (83% MHR)
Fat Percentage of Calories: 26%


Today's Workout...

Duration: 1:06:34
Calories: 709
Average Heart Rate: 137 bpm (72% MHR)
Maximum Heart Rate: 188 bpm (99% MHR)
Fat Percentage of Calories: 19%


Leg Extension
1 warm
185 lbs. x 10 reps.
200 lbs. x 10 reps. (PR)
200 lbs. x 10 reps.

Front Squats
3 warms
185 lbs. x 5 reps.
185 lbs. x 5 reps.
205 lbs. x 4 reps._DROPSET_155 x 4 reps.

Peformed these better tonight as I had no issues getting the bar in place. Finally worked up to 205 and only managed 4 but unlike the previous round with the C-Cycle, I've gone deeper on the fronts. While I didn't have issues getting the bar in place...keeping it there is somewhat of a struggle still but not painful. (wore two sweatshirts)

Stiff Legged Deadlift
2 warms
185 lbs. x 10 reps.
205 lbs. x 10 reps.
215 lbs. x 10 reps.

Sumo DB Squat
1 warm
120 lbs. x 12 reps.
120 lbs. x 12 reps.
120 lbs. x 12 reps.

Seated Calf Raise
2 Warms
70 lbs. x 15 reps.
70 lbs. x 15 reps.
70 lbs. x 15 reps.

Steady State Cardio

Treadmill-Incline Walking

Duration: 30:32
Calories: 314
Average Heart Rate: 135 bpm (71% MHR)
Maximum Heart Rate: 142 bpm (75% MHR)
Fat Percentage of Calories: 21%

Interval Cardio

Great session as per usual. Took a little longer today to get the heart rate ramped up a bit as I wasn't feeling much energy to start but once the 5 to warm up was through, I was ok.

Previous...

Duration: 30:30
Calories: 396
Average Heart Rate: 152 bpm (80% MHR)
Maximum Heart Rate: 178 bpm (94% MHR)
Fat Percentage of Calories: 12%

Tonight...

Duration: 30:55
Calories: 406
Average Heart Rate: 152 bpm (80% MHR)
Maximum Heart Rate: 175 bpm (92% MHR)
Fat Percentage of Calories: 12%

C-3-Back and Shoulders (3)

Another great workout. I hit a PR on dumbbell rows with 110 lbs. for 10 reps. And for the standing barbell press, I did two working sets at 115 lbs. (current PR) as opposed to 1 last week that I worked up to. I'm excited to get the new routine started but I am going to take off lifting tomorrow for intervals instead. I feel I've been a little overzealous and need a little rest between days I do lift and don't.

Previous Workout....

Duration: 1:01:27
Calories: 548
Average Heart Rate: 127 bpm (67% MHR)
Maximum Heart Rate: 157 bpm (83% MHR)
Fat Percentage of Calories: 26%

Tonight's Workout...

Duration: 57:54
Calories: 521
Average Heart Rate: 127 bpm (67% MHR)
Maximum Heart Rate: 154 bpm (81% MHR)
Fat Percentage of Calories: 26%

Pullup
5/10 reps.-assisted
6/8 reps.-assisted
5/8 reps.-assisted
4/9 reps.-assisted

Seated Cable Row
2 warms
160 lbs. x 10 reps
160 lbs. x 10 reps.
180 lbs. x 10 reps. (PR)

DB Row
1 warm
100 lbs. x 10 reps.
110 lbs. x 10 reps. (PR)

Standing Barbell Press
2 warms
95 lbs. x 10 reps.
115 lbs. x 7 reps.
115 lbs. x 7 reps.

Side Ups
10 lbs. x 12 reps.
10 lbs. x 12 reps.
10 lbs. x 12 reps.

Roman Chair-Leg Raises
16 reps.
15 reps.
15 reps.

Steady State Cardio on...

Stepmill

Duration: 31:18
Calories: 349
Average Heart Rate: 139 bpm (73% MHR)
Maximum Heart Rate: 146 bpm (77% MHR)
Fat Percentage of Calories: 19%

C-2-Chest and Arms (3)

Two days of rest certainly made a difference during today's sesh. I moved things along quicker, my recovery was on point, and finished the workout in less than an hour. Felt good to push through the weights with more explosion, intensity, and focus,

Previous workout....

Duration: 1:13:00
Calories: 623
Average Heart Rate: 125 bpm (66% MHR)
Maximum Heart Rate: 151 bpm (79% MHR)
Fat Percentage of Calories: 28%

Today's Workout...

Duration: 58:11
Calories: 510
Average Heart Rate: 126 bpm (66% MHR)
Maximum Heart Rate: 152 bpm (80% MHR)
Fat Percentage of Calories: 27%

Flat DB Press
3 warms
100 lbs. x 6 reps
100 lbs. x 5 reps
100 lbs. x 6 reps

Incline DB Bench Press
1 Warm
60 lbs. x 10 reps
65 lbs. x 10 reps
70 lbs. x 10 reps

Flat DB Flye
45 lbs. x 12 reps
45 lbs. x 12 reps
45 lbs. x 12 reps

Incline DB Curl
2 warms
45 lbs. x 6 Reps.
45 lbs. x 5 Reps_DROPSET_40 lbs. x 2 reps.

Close Grip Bench Press
2 warms
155 lbs. x 10 Reps.
155 lbs. x 10 Reps.

Concentration Curl/DB Kickback Superset
35 lbs. x 12-R, 12-R/25 lbs. x 12-R, 12-L
35 lbs. x 12-R, 12-R/25 lbs. x 12-R, 12-L
35 lbs. x 12-R, 12-R/25 lbs. x 12-R, 12-L

Steady State Cardio on...

Stationary Bike

Duration: 30:45
Calories: 328
Average Heart Rate: 137 bpm (72% MHR)
Maximum Heart Rate: 162 bpm (85% MHR)
Fat Percentage of Calories: 20%

C-1-Legs (3)

This was Friday's leg workout. It's sunday now as I'm about to hit publish and I decided to take Saturday and Today off for Complete rest. I feel I need it as I started feeling some discomfort in my left knee joint. I haven't taken two consecutive days since February 18-19. So, I'm looking forward to recharging for a bit.

Previous workout....

Duration: 1:07:43
Calories: 559
Average Heart Rate: 124 bpm (65% MHR)
Maximum Heart Rate: 159 bpm (84% MHR)
Fat Percentage of Calories: 27%


Today's Workout...

Duration: 1:08:32
Calories: 610
Average Heart Rate: 127 bpm (67% MHR)
Maximum Heart Rate: 158 bpm (83% MHR)
Fat Percentage of Calories: 26%


Leg Extension
1 warm
185 lbs. x 10 reps.
185 lbs. x 10 reps.
185 lbs. x 10 reps.

Front Squats
3 warms
185 lbs. x 5 reps.
185 lbs. x 5 reps.
185 lbs. x 5 reps.

I still don't trust my back fully. After my second set here, I felt a similar tinge in the small of my back that I got before that one fateful heavy set I attempted weeks ago where i felt like a disc may have slipped. I contemplated just stopping right there but I went with it as it was just a fraction of said feeling above. I do go alot deeper with this weight and can possibly go heavier but i just don't trust it...yet.

Stiff Legged Deadlift
2 warms
185 lbs. x 10 reps.
205 lbs. x 10 reps.
215 lbs. x 10reps.

Progressively went heavier here and felt strong. Good working sets here.

Sumo DB Squat
1 warm
120 lbs. x 10 reps. (PR)
120 lbs. x 12 reps.
120 lbs. x 12 reps.

This is the heaviest dumbbell at my gym. Wish I can go heavier...eventually but this'll be as far as I go. I wish a Diamond Gym or a Strong and Shapely was closer to me. NOW THOSE...those are bodybuilding gyms through and through. In north jersey anyway. (tangent finished. LOL)

Seated Calf Raise
2 Warms
70 lbs. x 15 reps.
70 lbs. x 15 reps.
70 lbs. x 15 reps._DROPSET_45 lbs. x 7 Reps.

Steady State Cardio (hours after leg sesh)

Stepmill

Duration: 30:32
Calories: 323
Average Heart Rate: 137 bpm (72% MHR)
Maximum Heart Rate: 152 bpm (80% MHR)
Fat Percentage of Calories: 19%

C-3-Back and Shoulders (2)

Felt strong today. Especially on the DB rows. And went heavier for the first time with the overhead barbell presses. great workout.

Previous Workout....

Duration: 55:33
Calories: 435
Average Heart Rate: 121 bpm (64% MHR)
Maximum Heart Rate: 157 bpm (83% MHR)
Fat Percentage of Calories: 30%

Tonight's Workout...

Duration: 1:01:27
Calories: 548
Average Heart Rate: 127 bpm (67% MHR)
Maximum Heart Rate: 157 bpm (83% MHR)
Fat Percentage of Calories: 26%

Pullup
5/10 reps.-assisted
6/10 reps.-assisted
5/10 reps.-assisted
5/1- reps.-assisted

Seated Cable Row
2 warms
160 lbs. x 10 reps
160 lbs. x 10 reps.
160 lbs. x 10 reps.

DB Row
1 warm
95 lbs. x 10 reps.
100 lbs. x 10 reps. (PR)

Standing Barbell Press
2 warms
95 lbs. x 8 reps.
95 lbs. x 8 reps.
115 lbs. x 7 reps. (PR)_DROPSET_95 lbs. x 4 Reps.

Side Ups
10 lbs. x 12 reps.
10 lbs. x 12 reps.
10 lbs. x 12 reps.

Roman Chair-Leg Raises
16 reps.
15 reps.
15 reps.

Steady State Cardio on...

Stepmill

Duration: 31:33
Calories: 349
Average Heart Rate: 140 bpm (74% MHR)
Maximum Heart Rate: 156 bpm (82% MHR)
Fat Percentage of Calories: 18%

Interval Cardio

Great interval sesh today! I felt I had just a little more in me today to push like I haven't in a long time. Stayed in the higher end of level 3 a majority of the time.

I felt great!

Previous...

Duration: 30:15
Calories: 380
Average Heart Rate: 149 bpm (78% MHR)
Maximum Heart Rate: 172 bpm (91% MHR)
Fat Percentage of Calories: 13%

Tonight...

Duration: 30:30
Calories: 396
Average Heart Rate: 152 bpm (80% MHR)
Maximum Heart Rate: 178 bpm (94% MHR)
Fat Percentage of Calories: 12%