Started off lighter with the flat dumbbell presses today and worked up to 85 lbs. and remained there. I hit my prescribed rep targets with each working set up until the last where I dropped twice. Last week, I failed to hit my rep range at the third working set. Targeting 90 lbs. for 6-8 reps.
Led off with a heavier weight on the slight incline presses as well and failed one rep short of my target during the last working set. 70 lbs. is the number to beat.
Also went heavier with the incline flyes and 50 lbs. is the weight that ended the exercise with. Shooting for 55 lbs. for next time for the rep targets.
Lastly, went up in weight on the hammers and close grip curls and finished off nicely with single arm cable curls!
Great workout! Love the volume.
Previous Workout:
Duration: 54:53
Calories: 474
Average Heart Rate: 122 bpm (65% MHR)
Maximum Heart Rate: 142 bpm (75% MHR)
Fat Percentage of Calories: 30%
Today's Workout...
Duration: 58:39
Calories: 488
Average Heart Rate: 121 bpm (64% MHR)
Maximum Heart Rate: 148 bpm (78% MHR)
Fat Percentage of Calories: 30%
Flat dumbbell bench press
2 warms
80 lbs. x 8 reps
85 lbs. x 8 reps
85 lbs. x 6 reps
85 lbs. x 5 reps_DROP_75 lbs. x 3 reps._DROP_60 lbs. x 4 reps
Slight Incline DB Press
2 Warms
70 lbs. x 9 reps
70 lbs. x 7 reps_DROP_65 lbs. x 3 Reps._DROP_60 lbs. x 4 reps.
Incline DB Flye
1 Warm
45 lbs. x 12 reps.
45 lbs. x 12 reps.
50 lbs. x 10 reps._DROP_40 lbs. x 6 reps.
Hammer Curls
2 warms
65 lbs. x 6 Reps
65 lbs. x 6 Reps
70 lbs. x 5 Reps
Close Grip Barbell Curl
1 warm
75 lbs. x 10 Reps.
75 lbs. x 10 Reps.
85 lbs. x 10 Reps._DROP_65 lbs. x 6 Reps.
1 Arm Cable Curl
1 Warm
40 lbs. x 12 Reps._DROP_20 lbs. x 12 Reps.
Steady State Cardio on...
StepMill
30 minutes
Tuesday, May 31, 2011
Monday, May 30, 2011
C-1-Quads and Calves (2)
Happy memorial day!
I woke up this morning to thunder and pouring rain. By the time, I had left the gym, the sun was out in full blast. Let's hope it holds up. Now, onto the workout...
I led off with a lighter weight on the front squats for more reps and worked up to 185 lbs. for my last working set. I increased weight in the leg press and handled more weight with the walking lunges for 2 of the 3 working sets. I love walking lunges but of course, I think I mentioned that already. The cardiovascular benefits to it is a PLUS!
and lastly, a lactic acid overload with high-rep calf raises. Led off with lighter weight than last week and remained at that weight to intensely get to the low end of prescribed rep range where at rep 15 was when I would begin to feel that immense burn!
Great workout as usual to start off the week!
Previous Workout:
Duration: 52:08
Calories: 449
Average Heart Rate: 122 bpm (65% MHR)
Maximum Heart Rate: 159 bpm (84% MHR)
Fat Percentage of Calories: 29%
Today's Workout...
Duration: 49:37
Calories: 442
Average Heart Rate: 124 bpm (66% MHR)
Maximum Heart Rate: 160 bpm (85% MHR)
Fat Percentage of Calories: 27%
Front Squats
3 warms
155 lbs. x 8 reps.
155 lbs. x 8 reps.
185 lbs. x 6 reps.
Leg Extension
1 warm
185 lbs. x 10 reps.
185 lbs. x 10 reps.
Leg Press
450 lbs. x 10 reps.
450 lbs. x 10 reps.
540 lbs. x 10 reps.
Walking Dumbbell Lunge
45 lbs. x 12 reps.
50 lbs. x 12 reps.
50 lbs. x 12 reps.
High-Rep Seated Calf Raises
35 lbs. x 25 reps.
35 lbs. x 25 reps.
35 lbs. x 25 reps.
35 lbs. x 25 reps.
35 lbs. x 26 reps.
Steady State Cardio on...
30 minutes
Stationary Bike
StepMill
Treadmill
I woke up this morning to thunder and pouring rain. By the time, I had left the gym, the sun was out in full blast. Let's hope it holds up. Now, onto the workout...
I led off with a lighter weight on the front squats for more reps and worked up to 185 lbs. for my last working set. I increased weight in the leg press and handled more weight with the walking lunges for 2 of the 3 working sets. I love walking lunges but of course, I think I mentioned that already. The cardiovascular benefits to it is a PLUS!
and lastly, a lactic acid overload with high-rep calf raises. Led off with lighter weight than last week and remained at that weight to intensely get to the low end of prescribed rep range where at rep 15 was when I would begin to feel that immense burn!
Great workout as usual to start off the week!
Previous Workout:
Duration: 52:08
Calories: 449
Average Heart Rate: 122 bpm (65% MHR)
Maximum Heart Rate: 159 bpm (84% MHR)
Fat Percentage of Calories: 29%
Today's Workout...
Duration: 49:37
Calories: 442
Average Heart Rate: 124 bpm (66% MHR)
Maximum Heart Rate: 160 bpm (85% MHR)
Fat Percentage of Calories: 27%
Front Squats
3 warms
155 lbs. x 8 reps.
155 lbs. x 8 reps.
185 lbs. x 6 reps.
Leg Extension
1 warm
185 lbs. x 10 reps.
185 lbs. x 10 reps.
Leg Press
450 lbs. x 10 reps.
450 lbs. x 10 reps.
540 lbs. x 10 reps.
Walking Dumbbell Lunge
45 lbs. x 12 reps.
50 lbs. x 12 reps.
50 lbs. x 12 reps.
High-Rep Seated Calf Raises
35 lbs. x 25 reps.
35 lbs. x 25 reps.
35 lbs. x 25 reps.
35 lbs. x 25 reps.
35 lbs. x 26 reps.
Steady State Cardio on...
30 minutes
Stationary Bike
StepMill
Treadmill
Saturday, May 28, 2011
C-4-Delts and Triceps (1)
Good workout yesterday morning.
I was able to lift a bit more than the last time when I did overhead presses and upright row.
Really loved the volume of this workout and burned a lot more calories this time around.
Today's complete rest.
Duration: 41:22
Calories: 266
Average Heart Rate: 111 bpm (59% MHR)
Maximum Heart Rate: 144 bpm (76% MHR)
Fat Percentage of Calories: 38%
Today's Workout...
Duration: 58:06
Calories: 499
Average Heart Rate: 122 bpm (65% MHR)
Maximum Heart Rate: 148 bpm (78% MHR)
Fat Percentage of Calories: 30%
Dumbbell Press
2 Warms
65 lbs. x 8 Reps.
65 lbs. x 7 Reps.
65 lbs. x 6 Reps._rest/pause_x 2 Reps.
55 lbs. x 8 Reps.
Upright Row
2 warm
70 lbs. x 10 Reps.
80 lbs. x 10 Reps.
90 lbs. x 10 Reps._dropset_80 lbs. x 6 Reps.
Rear Delt Flye
1 warm
35 lbs. x 12 Reps.
35 lbs. x 12 Reps.
35 lbs. x 12 Reps.
Bar Extension
2 Warms
70 lbs. x 10 Reps.
70 lbs. x 10 Reps.
70 lbs. x 10 Reps.
Dumbbell Kickback
1 Warm
25 lbs. x 12 Reps.
25 lbs. x 12 Reps.
30 lbs. x 12 Reps.
1 Arm Rope Pressdown
1 Warm
40 lbs. x 12 Reps.
Steady State Cardio on...
Stepmill
Duration: 45:09
Calories: 347
Average Heart Rate: 131 bpm (69% MHR)
Maximum Heart Rate: 140 bpm (74% MHR)
Fat Percentage of Calories: 23%
I was able to lift a bit more than the last time when I did overhead presses and upright row.
Really loved the volume of this workout and burned a lot more calories this time around.
Today's complete rest.
Duration: 41:22
Calories: 266
Average Heart Rate: 111 bpm (59% MHR)
Maximum Heart Rate: 144 bpm (76% MHR)
Fat Percentage of Calories: 38%
Today's Workout...
Duration: 58:06
Calories: 499
Average Heart Rate: 122 bpm (65% MHR)
Maximum Heart Rate: 148 bpm (78% MHR)
Fat Percentage of Calories: 30%
Dumbbell Press
2 Warms
65 lbs. x 8 Reps.
65 lbs. x 7 Reps.
65 lbs. x 6 Reps._rest/pause_x 2 Reps.
55 lbs. x 8 Reps.
Upright Row
2 warm
70 lbs. x 10 Reps.
80 lbs. x 10 Reps.
90 lbs. x 10 Reps._dropset_80 lbs. x 6 Reps.
Rear Delt Flye
1 warm
35 lbs. x 12 Reps.
35 lbs. x 12 Reps.
35 lbs. x 12 Reps.
Bar Extension
2 Warms
70 lbs. x 10 Reps.
70 lbs. x 10 Reps.
70 lbs. x 10 Reps.
Dumbbell Kickback
1 Warm
25 lbs. x 12 Reps.
25 lbs. x 12 Reps.
30 lbs. x 12 Reps.
1 Arm Rope Pressdown
1 Warm
40 lbs. x 12 Reps.
Steady State Cardio on...
Stepmill
Duration: 45:09
Calories: 347
Average Heart Rate: 131 bpm (69% MHR)
Maximum Heart Rate: 140 bpm (74% MHR)
Fat Percentage of Calories: 23%
Friday, May 27, 2011
C-3-Back and Hamstrings (1)
I gained 2-3 extra reps on my pullups from the last time. And I'm determined to keep at it (maybe a few reps between sets on other training days) until I can do 10 cleanly. I've never mastered this movement and it's essential for the back. I also felt some level of discomfort in the rear of my shoulder as well. (Same lingering discomfort from dips)
Established poundage ranges the rest of the way and am pleased to see where I'm at.
Now it's time to progressively get better.
Delts and triceps tomorrow before enjoying Memorial Day Weekend. Not going away but am visiting friends' yards.
now...to bring meals OR not bring meals. THAT is the question.
Previous Workout:
Duration: 48:30
Calories: 441
Average Heart Rate: 125 bpm (66% MHR)
Maximum Heart Rate: 150 bpm (79% MHR)
Fat Percentage of Calories: 27%
Tonight's Workout...
Duration: 55:10
Calories: 431
Average Heart Rate: 114 bpm (60% MHR)
Maximum Heart Rate: 138 bpm (73% MHR)
Fat Percentage of Calories: 36%
Pullup
8 Reps.
7 Reps.
7 Reps.
6 Reps.
I followed up with assisted pullups for 10-12 more reps.
Bent Over Barbell Row
2 warms
155 lbs. x 8 Reps.
155 lbs. x 8 Reps.
175 lbs. x 6 Reps._DROP_135 lbs. x 10 Reps.
Rope Pulldown
1 warms
60 lbs. x 10 Reps.
70 lbs. x 10 Reps.
80 lbs. x 10 Reps._DROP_60 lbs. x 10 Reps.
Stiff Legged Barbell Deadlift
185 lbs. x 8 Reps.
205 lbs. x 8 Reps.
205 lbs. x 8 Reps.
Leg Curl
2 warms
105 lbs. x 12 Reps.
105 lbs. x 12 Reps.
Single Leg-Leg Curl
1 Warm
50 lbs. x 12 Reps.
Established poundage ranges the rest of the way and am pleased to see where I'm at.
Now it's time to progressively get better.
Delts and triceps tomorrow before enjoying Memorial Day Weekend. Not going away but am visiting friends' yards.
now...to bring meals OR not bring meals. THAT is the question.
Previous Workout:
Duration: 48:30
Calories: 441
Average Heart Rate: 125 bpm (66% MHR)
Maximum Heart Rate: 150 bpm (79% MHR)
Fat Percentage of Calories: 27%
Tonight's Workout...
Duration: 55:10
Calories: 431
Average Heart Rate: 114 bpm (60% MHR)
Maximum Heart Rate: 138 bpm (73% MHR)
Fat Percentage of Calories: 36%
Pullup
8 Reps.
7 Reps.
7 Reps.
6 Reps.
I followed up with assisted pullups for 10-12 more reps.
Bent Over Barbell Row
2 warms
155 lbs. x 8 Reps.
155 lbs. x 8 Reps.
175 lbs. x 6 Reps._DROP_135 lbs. x 10 Reps.
Rope Pulldown
1 warms
60 lbs. x 10 Reps.
70 lbs. x 10 Reps.
80 lbs. x 10 Reps._DROP_60 lbs. x 10 Reps.
Stiff Legged Barbell Deadlift
185 lbs. x 8 Reps.
205 lbs. x 8 Reps.
205 lbs. x 8 Reps.
Leg Curl
2 warms
105 lbs. x 12 Reps.
105 lbs. x 12 Reps.
Single Leg-Leg Curl
1 Warm
50 lbs. x 12 Reps.
Thursday, May 26, 2011
C-2-Chest and Biceps (1)
I experienced a marked difference in strength during my third working set with the flat db presses. I failed at 4 reps and did a drop set and remained at the weight I dropped to for my final working sets where I rest paused to get 8 reps.
I estimated the poundages for each exercise correctly, I feel. The poundages were challenging enough without compromising form with each successive exercise.
I like the sequence of biceps exercises and enjoyed doing heavy hammers.
Very good workout overall.
Previous Workout:
Duration: 50:07
Calories: 462
Average Heart Rate: 126 bpm (67% MHR)
Maximum Heart Rate: 147 bpm (78% MHR)
Fat Percentage of Calories: 27%
Today's Workout...
Duration: 54:53
Calories: 474
Average Heart Rate: 122 bpm (65% MHR)
Maximum Heart Rate: 142 bpm (75% MHR)
Fat Percentage of Calories: 30%
Flat dumbbell bench press
2 warms
90 lbs. x 8 reps
90 lbs. x 8 reps
90 lbs. x 4 reps_DROP_80 lbs. x 4 reps
80 lbs. x 6 reps_REST/PAUSE_2 reps.
Slight Incline DB Press
2 Warms
70 lbs. x 8 reps
65 lbs. x 8 reps_REST/Pause_2 Reps._DROP_55 lbs. x 4 reps.
Incline DB Flye
1 Warm
40 lbs. x 10 reps.
40 lbs. x 12 reps.
40 lbs. x 12 reps.
Hammer Curls
2 warms
60 lbs. x 6 Reps
60 lbs. x 6 Reps
65 lbs. x 6 Reps
Close Grip Barbell Curl
1 warm
65 lbs. x 10 Reps.
75 lbs. x 10 Reps.
75 lbs. x 10 Reps.
1 Arm Cable Curl
1 Warm
40 lbs. x 12 Reps._DROP_20 lbs. x 10 Reps.
Steady State Cardio on...
StepMill
Treadmill
Duration: 31:01
Calories: 375
Average Heart Rate: 143 bpm (76% MHR)
Maximum Heart Rate: 163 bpm (86% MHR)
Fat Percentage of Calories: 16%
I estimated the poundages for each exercise correctly, I feel. The poundages were challenging enough without compromising form with each successive exercise.
I like the sequence of biceps exercises and enjoyed doing heavy hammers.
Very good workout overall.
Previous Workout:
Duration: 50:07
Calories: 462
Average Heart Rate: 126 bpm (67% MHR)
Maximum Heart Rate: 147 bpm (78% MHR)
Fat Percentage of Calories: 27%
Today's Workout...
Duration: 54:53
Calories: 474
Average Heart Rate: 122 bpm (65% MHR)
Maximum Heart Rate: 142 bpm (75% MHR)
Fat Percentage of Calories: 30%
Flat dumbbell bench press
2 warms
90 lbs. x 8 reps
90 lbs. x 8 reps
90 lbs. x 4 reps_DROP_80 lbs. x 4 reps
80 lbs. x 6 reps_REST/PAUSE_2 reps.
Slight Incline DB Press
2 Warms
70 lbs. x 8 reps
65 lbs. x 8 reps_REST/Pause_2 Reps._DROP_55 lbs. x 4 reps.
Incline DB Flye
1 Warm
40 lbs. x 10 reps.
40 lbs. x 12 reps.
40 lbs. x 12 reps.
Hammer Curls
2 warms
60 lbs. x 6 Reps
60 lbs. x 6 Reps
65 lbs. x 6 Reps
Close Grip Barbell Curl
1 warm
65 lbs. x 10 Reps.
75 lbs. x 10 Reps.
75 lbs. x 10 Reps.
1 Arm Cable Curl
1 Warm
40 lbs. x 12 Reps._DROP_20 lbs. x 10 Reps.
Steady State Cardio on...
StepMill
Treadmill
Duration: 31:01
Calories: 375
Average Heart Rate: 143 bpm (76% MHR)
Maximum Heart Rate: 163 bpm (86% MHR)
Fat Percentage of Calories: 16%
Wednesday, May 25, 2011
Interval Cardio
Excellent interval sesh today!
Tonight...
Duration: 31:08
Calories: 422
Average Heart Rate: 152 bpm (80% MHR)
Maximum Heart Rate: 175 bpm (93% MHR)
Fat Percentage of Calories: 12%
Previous Workout...
Duration: 30:44
Calories: 410
Average Heart Rate: 151 bpm (80% MHR)
Maximum Heart Rate: 173 bpm (92% MHR)
Fat Percentage of Calories: 12%
Tonight...
Duration: 31:08
Calories: 422
Average Heart Rate: 152 bpm (80% MHR)
Maximum Heart Rate: 175 bpm (93% MHR)
Fat Percentage of Calories: 12%
Previous Workout...
Duration: 30:44
Calories: 410
Average Heart Rate: 151 bpm (80% MHR)
Maximum Heart Rate: 173 bpm (92% MHR)
Fat Percentage of Calories: 12%
Tuesday, May 24, 2011
C-1-Quads and Calves (1)
New cycle. Fresh and new leg workout. No residual doms. Oh and those dreaded front squats. The last time I did these, it was a good idea to wear two sweatshirts but back then, it was also 25-30 degrees outside. My gym is hot and it got even hotter when doing front squats with a hoodie on. I led off and remained at 185 lbs. as I was only able to push towards the low end of the prescribed range. Again, my ability to keep the bar firmly in place isn't perfect and is most probably hindering me from pushing more weight and getting more reps....but I'll get there.
I had to feel out weight for the walking lunges and worked up to 50 lbs. for each hand and that will be the weight to beat during this cycle. I always enjoyed walking lunges, if only for the detail it can carve out and the cardiovascular effects. One of my all-time favorite exercises.
The calf raises felt like a marathon as I progressively had to strip weight set after set, within sets with drops, and then finally, rest/pause sets just to finish. The lactic acid build up with calf work is insane!
Great workout!
Tomorrow is interval cardio day.
Previous Workout:
Duration: 48:59
Calories: 471
Average Heart Rate: 128 bpm (68% MHR)
Maximum Heart Rate: 153 bpm (81% MHR)
Fat Percentage of Calories: 25%
Today's Workout...
Duration: 52:08
Calories: 449
Average Heart Rate: 122 bpm (65% MHR)
Maximum Heart Rate: 159 bpm (84% MHR)
Fat Percentage of Calories: 29%
Front Squats
3 warms
185 lbs. x 6 reps.
185 lbs. x 6 reps.
185 lbs. x 6 reps.
Leg Extension
1 warm
185 lbs. x 10 reps.
185 lbs. x 10 reps.
Leg Press
450 lbs. x 10 reps.
450 lbs. x 10 reps.
450 lbs. x 10 reps.
Walking Dumbbell Lunge
45 lbs. x 10 reps.
45 lbs. x 10 reps.
50 lbs. x 12 reps.
High-Rep Seated Calf Raises
50 lbs. x 20 reps._DROP_25 lbs. x 10 reps.
35 lbs. x 25 reps.
35 lbs. x 25 reps.
30 lbs. x 15 reps._DROP_25 lbs. x 10 reps.
25 lbs. x 20 reps._REST/PAUSE_10 reps.
Steady State Cardio on...
Stationary Bike
StepMill
Treadmill
Duration: 30:15
Calories: 277
Average Heart Rate: 125 bpm (66% MHR)
Maximum Heart Rate: 134 bpm (71% MHR)
Fat Percentage of Calories: 28%
I had to feel out weight for the walking lunges and worked up to 50 lbs. for each hand and that will be the weight to beat during this cycle. I always enjoyed walking lunges, if only for the detail it can carve out and the cardiovascular effects. One of my all-time favorite exercises.
The calf raises felt like a marathon as I progressively had to strip weight set after set, within sets with drops, and then finally, rest/pause sets just to finish. The lactic acid build up with calf work is insane!
Great workout!
Tomorrow is interval cardio day.
Previous Workout:
Duration: 48:59
Calories: 471
Average Heart Rate: 128 bpm (68% MHR)
Maximum Heart Rate: 153 bpm (81% MHR)
Fat Percentage of Calories: 25%
Today's Workout...
Duration: 52:08
Calories: 449
Average Heart Rate: 122 bpm (65% MHR)
Maximum Heart Rate: 159 bpm (84% MHR)
Fat Percentage of Calories: 29%
Front Squats
3 warms
185 lbs. x 6 reps.
185 lbs. x 6 reps.
185 lbs. x 6 reps.
Leg Extension
1 warm
185 lbs. x 10 reps.
185 lbs. x 10 reps.
Leg Press
450 lbs. x 10 reps.
450 lbs. x 10 reps.
450 lbs. x 10 reps.
Walking Dumbbell Lunge
45 lbs. x 10 reps.
45 lbs. x 10 reps.
50 lbs. x 12 reps.
High-Rep Seated Calf Raises
50 lbs. x 20 reps._DROP_25 lbs. x 10 reps.
35 lbs. x 25 reps.
35 lbs. x 25 reps.
30 lbs. x 15 reps._DROP_25 lbs. x 10 reps.
25 lbs. x 20 reps._REST/PAUSE_10 reps.
Steady State Cardio on...
Stationary Bike
StepMill
Treadmill
Duration: 30:15
Calories: 277
Average Heart Rate: 125 bpm (66% MHR)
Maximum Heart Rate: 134 bpm (71% MHR)
Fat Percentage of Calories: 28%
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