C-4-Delts and Biceps (2)

FINAL workout of 2011.

I've since taken 4 days off since then which would be the longest stretch of rest I've taken since I vacationed in OBX.

Time to get it going tomorrow!

Previous Workout:

Duration: 47:50
Calories: 417
Average Heart Rate: 123 bpm (65% MHR)
Maximum Heart Rate: 155 bpm (82% MHR)
Fat Percentage of Calories: 29%

Tonight's Workout...

Duration: 54:35
Calories: 434
Average Heart Rate: 118 bpm (62% MHR)
Maximum Heart Rate: 144 bpm (76% MHR)
Fat Percentage of Calories: 32%

Dumbbell Press
3 Warms
80 lbs. x 8 reps.
75 lbs. x 8 reps.
70 lbs. x 8 reps.

1-Arm Cable Lateral
2 warms
30 lbs. x 10 Reps.
40 lbs. x 10 Reps.

Rear Delt Flye-SUPERSET-Upright Row
1 warms
15 lbs. x 10 Reps./70 lbs. x 12 Reps.
15 lbs. x 10 Reps./80 lbs. x 12 Reps.

Hammer Curl
2 Warms
65 lbs. x 6 Reps.
70 lbs. x 6 Reps.
75 lbs. x 6 Reps.

Close Curl
1 Warm
65 lbs. x 10 Reps.
75 lbs. x 10 Reps.
85 lbs. x 10 Reps.

1-Arm Cable Curl
30 lbs. x 12 Reps.
40 lbs. x 12 Reps.

Steady State Cardio...30 Minutes on Treadmill

C-3-Back and Hamstrings (2)

Today's workout...

Thanks to your instructional video, I tried the bent over rows with an underhand grip and like it alot better. I feel my back more.

As such, was able to pull more weight.


Previous Workout:

Duration: 1:16:51
Calories: 552
Average Heart Rate: 114 bpm (60% MHR)
Maximum Heart Rate: 143 bpm (76% MHR)
Fat Percentage of Calories: 35%

Tonight's Workout...

Duration: 59:06
Calories: 555
Average Heart Rate: 127 bpm (67% MHR)
Maximum Heart Rate: 152 bpm (80% MHR)
Fat Percentage of Calories: 26%

Pullup
8 reps
6 reps
6 reps
6 reps

...each set followed by assisted pullups.

Bent Over Rows
2 warms
155 lbs. x 8 Reps.
185 lbs. x 8 Reps.
205 lbs. x 8 Reps.

Rope Pulldown
1 warms
100 lbs. x 8 Reps.
100 lbs. x 8 Reps.
100 lbs. x 8 Reps.

Straight Arm Pulldown
110 lbs. x 12 Reps.
110 lbs. x 12 Reps.
110 lbs. x 12 Reps.

Stiff Legged Deadlift
135 lbs. x 12 Reps.
135 lbs. x 12 Reps.
135 lbs. x 12 Reps.

Leg Curl
120 lbs. x 10 Reps.
120 lbs. x 10 Reps.
130 lbs. x 10 Reps.

C-2-Chest and Triceps (2)

Yesterdays' workout.

While I wasn't able to go for 120 lb. presses like last time (no spotter), I am still very happy to have completed two working sets unassisted at 110 lbs. I'm only concerned for the fact that, 120 lbs. are the heaviest dumbbells available at my gym.

Was also able to fare pretty well at 90 lbs. with the slight incline presses.

With the year coming to a close, I'm satisfied with how much progress I've made-strength wise-in the past year.


Previous Workout:

Duration: 1:01:47
Calories: 480
Average Heart Rate: 117 BPM (62% MHR)
Maximum Heart Rate: 152 BPM (80% MHR)
Fat Percentage of Calories: 33%

Today's Workout...

Duration: 1:12:11
Calories: 636
Average Heart Rate: 123 BPM (65% MHR)
Maximum Heart Rate: 157 BPM (83% MHR)
Fat Percentage of Calories: 28%

Flat DB Press
3 warms
100 lbs. x 8 reps
110 lbs. x 8 reps
110 lbs. x 6 reps

Slight Incline DB Press
2 Warms
90 lbs. x 10 reps
90 lbs. x 10 reps.

Barbell Press
1 Warm
155 lbs. x 10 reps.
155 lbs. x 10 reps.

Incline Flye
50 lbs. x 12 Reps.
50 lbs. x 10 Reps.

Close Grip Press
115 lbs. x 10 reps.
115 lbs. x 10 reps.
115 lbs. x 10 reps.

Reverse Pressdown
1 Warm
90 lbs. x 12 Reps.
90 lbs. x 12 Reps.
90 lbs. x 12 Reps.

1-Arm Rope PressDown
1 Warm
40 lbs. x 12 Reps.
40 lbs. x 12 Reps.

C-1-Quads and Calves (2)

This past Tuesday's workout...

Previous Workout:

Duration: 1:08:10
Calories: 628
Average Heart Rate: 126 bpm (67% MHR)
Maximum Heart Rate: 164 bpm (87% MHR)
Fat Percentage of Calories: 26%

Today's Workout...

Duration: 1:10:31
Calories: 587
Average Heart Rate: 121 bpm (64% MHR)
Maximum Heart Rate: 169 bpm (89% MHR)
Fat Percentage of Calories: 30%

Leg Press
3 warms
540 lbs. x 12 reps.
540 lbs. x 12 reps.
630 lbs. x 12 reps.
630 lbs. x 12 reps.

Squat
2 warm
245 lbs. x 8 reps.
285 lbs. x 8 reps.
315 lbs. x 8 reps.

Leg Extension
170 lbs. x 10 reps.
170 lbs. x 10 reps.
185 lbs. x 10 reps.

Walking Lunge
60 lbs. x 12 reps.
60 lbs. x 12 reps.
60 lbs. x 12 reps.

Standing Calf Raises
105 lbs. x 30 reps.
105 lbs. x 30 reps.
105 lbs. x 30 reps.
105 lbs. x 30 reps.
105 lbs. x 30 reps.

C-4-Delts and Biceps (1)

This past Monday's workout...

Reverse pyramided again to start with the dumbbell presses. 80 lbs. so far is the number to beat.

Previous Workout:

Duration: 57:43
Calories: 524
Average Heart Rate: 124 bpm (66% MHR)
Maximum Heart Rate: 154 bpm (81% MHR)
Fat Percentage of Calories: 28%

Tonight's Workout...

Duration: 47:50
Calories: 417
Average Heart Rate: 123 bpm (65% MHR)
Maximum Heart Rate: 155 bpm (82% MHR)
Fat Percentage of Calories: 29%

Dumbbell Press
3 Warms
80 lbs. x 8 reps.
75 lbs. x 6 reps.
70 lbs. x 8 reps.

1-Arm Cable Lateral
2 warms
30 lbs. x 10 Reps.
30 lbs. x 10 Reps.

Rear Delt Flye-SUPERSET-Upright Row
1 warms
15 lbs. x 10 Reps./60 lbs. x 12 Reps.
15 lbs. x 10 Reps./60 lbs. x 12 Reps.

Hammer Curl
2 Warms
65 lbs. x 6 Reps.
75 lbs. x 6 Reps.
75 lbs. x 6 Reps.

Close Curl
1 Warm
65 lbs. x 10 Reps.
75 lbs. x 10 Reps.
75 lbs. x 10 Reps.

1-Arm Cable Curl
30 lbs. x 12 Reps.
35 lbs. x 12 Reps.

Steady State Cardio...30 Minutes on Treadmill

C-3-Back and Hamstrings (1)

this past Sunday's workout...

Previous Workout:

Duration: 45:19
Calories: 329
Average Heart Rate: 114 bpm (60% MHR)
Maximum Heart Rate: 144 bpm (76% MHR)
Fat Percentage of Calories: 35%

Tonight's Workout...

Duration: 1:16:51
Calories: 552
Average Heart Rate: 114 bpm (60% MHR)
Maximum Heart Rate: 143 bpm (76% MHR)
Fat Percentage of Calories: 35%

Pullup
8 reps
6 reps
6 reps
6 reps

...each set followed by assisted pullups.

Bent Over Rows
2 warms
155 lbs. x 8 Reps.
175 lbs. x 8 Reps.
185 lbs. x 8 Reps.

Rope Pulldown
1 warms
100 lbs. x 8 Reps.
100 lbs. x 8 Reps.
100 lbs. x 8 Reps.

Straight Arm Pulldown
110 lbs. x 12 Reps.
110 lbs. x 12 Reps.
110 lbs. x 12 Reps.

Stiff Legged Deadlift
135 lbs. x 12 Reps.
135 lbs. x 12 Reps.
135 lbs. x 12 Reps.

Leg Curl
120 lbs. x 10 Reps.
120 lbs. x 10 Reps.
130 lbs. x 10 Reps.

C-2-Chest and Triceps (1)

Christmas eve workout!

Big gains....was able to bench press the heaviest set of dumbbells (120 lbs.) at my gym. Feeling good.


Previous Workout:

Duration: 46:59
Calories: 330
Average Heart Rate: 113 BPM (60% MHR)
Maximum Heart Rate: 141 BPM (75% MHR)
Fat Percentage of Calories: 37%

Today's Workout...

Duration: 1:01:47
Calories: 480
Average Heart Rate: 117 BPM (62% MHR)
Maximum Heart Rate: 152 BPM (80% MHR)
Fat Percentage of Calories: 33%

Flat DB Press
3 warms
100 lbs. x 8 reps
110 lbs. x 8 reps
120 lbs. x 6 reps

Slight Incline DB Press
2 Warms
85 lbs. x 9 reps
90 lbs. x 8 reps.

Barbell Press
1 Warm
155 lbs. x 10 reps.
155 lbs. x 10 reps.

Incline Flye
50 lbs. x 12 Reps.
55 lbs. x 10 Reps.

Close Grip Press
95 lbs. x 10 reps.
115 lbs. x 10 reps.
115 lbs. x 10 reps.

Reverse Pressdown
1 Warm
90 lbs. x 12 Reps.
90 lbs. x 12 Reps.
90 lbs. x 12 Reps.

1-Arm Rope PressDown
1 Warm
40 lbs. x 12 Reps.
40 lbs. x 12 Reps.