Yesterday's workout...
The second wave of the A-Workouts began yesterday. As I completed my cardio requirements for the week, no cardio was done today.
I always look forward to switching up leg workouts. Partly because I almost always wind up feeling sore the day after the first time I switch up the workout. Yesterday/today was no different.
I felt immediately that I didn't quite have the verve to work at the pace for which I moved along with this workout since the last time I did this in early February. As such, I was a bit winded with less weight with each exercise and strength dipped some as well.
Still feel good...regardless.
Previous Workout:
Duration: 1:02:57
Calories: 622
Average Heart Rate: 130 bpm (69% MHR)
Maximum Heart Rate: 161 bpm (85% MHR)
Fat Percentage of Calories: 23%
Today's Workout...
Duration: 58:46
Calories: 426
Average Heart Rate: 115 bpm (61% MHR)
Maximum Heart Rate: 154 bpm (81% MHR)
Fat Percentage of Calories: 33%
Hack Squat
3 warms
360 lbs. x 8 reps.
450 lbs. x 8 reps.
450 lbs. x 8 reps.
Walking Dumbbell Lunge
2 warm
55 lbs. x 10 reps.
55 lbs. x 10 reps.
55 lbs. x 10 reps.
Leg Extension
185 lbs. x 10 reps.
170 lbs. x 10 reps.
170 lbs. x 10 reps.
Squat
185 lbs. x 12 reps.
185 lbs. x 12 reps.
185 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.
Friday, March 30, 2012
Thursday, March 29, 2012
C-4-Delts and Biceps (4)
Today's workout
In the evening, I did interval cardio (3 of 3) I've now completed my cardio requirements before Friday. I lifted weights in the morning.
Led off heavier with the overhead dumbbell presses and now know where my threshold is for failure with this lift.
Numbers remain the same for the rest of the workout.
Onto the 2nd wave of "A" Workouts!
Previous Workout:
Duration: 50:29
Calories: 455
Average Heart Rate: 125 bpm (66% MHR)
Maximum Heart Rate: 149 bpm (79% MHR)
Fat Percentage of Calories: 27%
Tonight's Workout...
Duration: 45:00
Calories: 394
Average Heart Rate: 123 bpm (65% MHR)
Maximum Heart Rate: 139 bpm (74% MHR)
Fat Percentage of Calories: 29%
Seated Overhead Dumbbell Press
2 Warms
60 lbs. x 8 reps.
65 lbs. x 8 reps.
70 lbs. x 6 reps.
1-Arm Cable Side Lateral Raise
2 Warms
35 lbs. x 10 Reps.
35 lbs. x 10 Reps.
Front Raise (Plate)-SUPERSET-Upright Row (Dumbbells)
25 lbs. x 12 reps./30 lbs. x 12 reps.
25 lbs. x 12 reps./30 lbs. x 12 reps.
25 lbs. x 12 reps./30 lbs. x 12 reps.
Hammer Curl
1 Warm
65 lbs. x 6 reps.
65 lbs. x 6 reps.
65 lbs. x 6 reps.
Close Curl (Olympic Bar)
1 Warm
75 lbs. x 10 Reps.
75 lbs. x 10 Reps.
75 lbs. x 10 Reps.
1-Arm Cable Curl
40 lbs. x 12 Reps.
40 lbs. x 12 Reps.
In the evening, I did interval cardio (3 of 3) I've now completed my cardio requirements before Friday. I lifted weights in the morning.
Led off heavier with the overhead dumbbell presses and now know where my threshold is for failure with this lift.
Numbers remain the same for the rest of the workout.
Onto the 2nd wave of "A" Workouts!
Previous Workout:
Duration: 50:29
Calories: 455
Average Heart Rate: 125 bpm (66% MHR)
Maximum Heart Rate: 149 bpm (79% MHR)
Fat Percentage of Calories: 27%
Tonight's Workout...
Duration: 45:00
Calories: 394
Average Heart Rate: 123 bpm (65% MHR)
Maximum Heart Rate: 139 bpm (74% MHR)
Fat Percentage of Calories: 29%
Seated Overhead Dumbbell Press
2 Warms
60 lbs. x 8 reps.
65 lbs. x 8 reps.
70 lbs. x 6 reps.
1-Arm Cable Side Lateral Raise
2 Warms
35 lbs. x 10 Reps.
35 lbs. x 10 Reps.
Front Raise (Plate)-SUPERSET-Upright Row (Dumbbells)
25 lbs. x 12 reps./30 lbs. x 12 reps.
25 lbs. x 12 reps./30 lbs. x 12 reps.
25 lbs. x 12 reps./30 lbs. x 12 reps.
Hammer Curl
1 Warm
65 lbs. x 6 reps.
65 lbs. x 6 reps.
65 lbs. x 6 reps.
Close Curl (Olympic Bar)
1 Warm
75 lbs. x 10 Reps.
75 lbs. x 10 Reps.
75 lbs. x 10 Reps.
1-Arm Cable Curl
40 lbs. x 12 Reps.
40 lbs. x 12 Reps.
Wednesday, March 28, 2012
C-3-Back and Hamstrings (4)
Today's workouts
Yesterday, on my day off from weights, I did low intensity cardio (2 of 3) first thing in the morning. Today, I did low intensity cardio (3 of 3) AFTER my workout. Later in the evening, I did interval cardio. (2 of 3)
Led off heavier yet again with the bent over dumbbell rows and went even heavier with the dumbbell pullovers. I left my straps home today so the stiff deads were especially hard for me today. My grip gave way although I felt as though I could have completed a couple more reps.
Previous Workout:
Duration: 48:42
Calories: 431
Average Heart Rate: 124 bpm (66% MHR)
Maximum Heart Rate: 150 bpm (79% MHR)
Fat Percentage of Calories: 28%
Tonight's Workout...
Duration: 51:31
Calories: 430
Average Heart Rate: 121 bpm (64% MHR)
Maximum Heart Rate: 150 bpm (79% MHR)
Fat Percentage of Calories: 30%
Pullups
6
6
6
6
each set followed up with assisted pull-ups
Dumbbell Bent Over Row
2 warms
65 lbs. x 8 Reps.
70 lbs. x 8 Reps.
75 lbs. x 8 Reps.
Pullover-SUPERSET-Seated Row
65 lbs. x 12 Reps./100 lbs. x 12 Reps.
65 lbs. x 12 Reps./100 lbs. x 12 Reps.
65 lbs. x 12 Reps./100 lbs. x 12 Reps.
Stiff Legged Deadlift-Dumbbells
2 Warms
65 lbs. x 10 Reps.
70 lbs. x 8 Reps.
70 lbs. x 8 Reps.
Lying Leg Curl
1 Warm
120 lbs. x 10 Reps.
130 lbs. x 10 Reps.
140 lbs. x 10 Reps.
1-Leg, Leg Curl-Cable Machine
45 lbs. x 12 Reps.
50 lbs. x 12 Reps.
Yesterday, on my day off from weights, I did low intensity cardio (2 of 3) first thing in the morning. Today, I did low intensity cardio (3 of 3) AFTER my workout. Later in the evening, I did interval cardio. (2 of 3)
Led off heavier yet again with the bent over dumbbell rows and went even heavier with the dumbbell pullovers. I left my straps home today so the stiff deads were especially hard for me today. My grip gave way although I felt as though I could have completed a couple more reps.
Previous Workout:
Duration: 48:42
Calories: 431
Average Heart Rate: 124 bpm (66% MHR)
Maximum Heart Rate: 150 bpm (79% MHR)
Fat Percentage of Calories: 28%
Tonight's Workout...
Duration: 51:31
Calories: 430
Average Heart Rate: 121 bpm (64% MHR)
Maximum Heart Rate: 150 bpm (79% MHR)
Fat Percentage of Calories: 30%
Pullups
6
6
6
6
each set followed up with assisted pull-ups
Dumbbell Bent Over Row
2 warms
65 lbs. x 8 Reps.
70 lbs. x 8 Reps.
75 lbs. x 8 Reps.
Pullover-SUPERSET-Seated Row
65 lbs. x 12 Reps./100 lbs. x 12 Reps.
65 lbs. x 12 Reps./100 lbs. x 12 Reps.
65 lbs. x 12 Reps./100 lbs. x 12 Reps.
Stiff Legged Deadlift-Dumbbells
2 Warms
65 lbs. x 10 Reps.
70 lbs. x 8 Reps.
70 lbs. x 8 Reps.
Lying Leg Curl
1 Warm
120 lbs. x 10 Reps.
130 lbs. x 10 Reps.
140 lbs. x 10 Reps.
1-Leg, Leg Curl-Cable Machine
45 lbs. x 12 Reps.
50 lbs. x 12 Reps.
Monday, March 26, 2012
C-2-Chest and Triceps (4)
Today's Workout
I did low intensity cardio (1 of 3) AFTER my chest and tri's workout this morning. I did High Intensity Interval Cardio later on in the evening. (1 of 3)
Today I was 2 less training partners as last time, I worked out with two of my groomsmen. So, I was able to work at a much quicker pace. I went heavier in some spots and reduced my rest periods between sets to 30-45 seconds. I was failing sooner (by 1 or 2 reps) with some lifts but I would then incorporate some rest/pause till I got in the prescribed amount of reps.
Went heavier with the slight incline presses and the incline flyes.
The rest periods for the triceps part of the workout were especially short.
As such, the pumps were insane all around.
Yeah, it was that kind of workout. I'm feeling good.
Previous Workout:
Duration: 1:05:43
Calories: 609
Average Heart Rate: 126 BPM (67% MHR)
Maximum Heart Rate: 157 BPM (83% MHR)
Fat Percentage of Calories: 27%
Today's Workout...
Duration: 45:03
Calories: 418
Average Heart Rate: 126 BPM (67% MHR)
Maximum Heart Rate: 143 BPM (76% MHR)
Fat Percentage of Calories: 27%
Flat Dumbbell Press
3 warms
90 lbs. x 8 reps
95 lbs. x 8 reps
100 lbs. x 7 reps
Slight Incline Dumbbell Press
2 Warms
70 lbs. x 10 reps.
75 lbs. x 10 reps.
Flat Barbell Press
1 Warm
155 lbs. x 9 Reps.
185 lbs. x 5 Reps_REST/PAUSE_3 Reps, 2 Reps.
Incline Dumbbell Flyes
50 lbs. x 12 Reps.
55 lbs. x 12 Reps.
Close Press-Dumbbells
2 Warms
50 lbs. x 10 Reps.
50 lbs. x 10 Reps.
50 lbs. x 10 Reps.
Reverse Pressdowns
2 Warms
90 lbs. x 12 Reps.
90 lbs. x 12 Reps.
90 lbs. x 12 Reps.
1-Arm Rope PressDown
40 lbs. x 12 reps.
40 lbs. x 12 reps.
I did low intensity cardio (1 of 3) AFTER my chest and tri's workout this morning. I did High Intensity Interval Cardio later on in the evening. (1 of 3)
Today I was 2 less training partners as last time, I worked out with two of my groomsmen. So, I was able to work at a much quicker pace. I went heavier in some spots and reduced my rest periods between sets to 30-45 seconds. I was failing sooner (by 1 or 2 reps) with some lifts but I would then incorporate some rest/pause till I got in the prescribed amount of reps.
Went heavier with the slight incline presses and the incline flyes.
The rest periods for the triceps part of the workout were especially short.
As such, the pumps were insane all around.
Yeah, it was that kind of workout. I'm feeling good.
Previous Workout:
Duration: 1:05:43
Calories: 609
Average Heart Rate: 126 BPM (67% MHR)
Maximum Heart Rate: 157 BPM (83% MHR)
Fat Percentage of Calories: 27%
Today's Workout...
Duration: 45:03
Calories: 418
Average Heart Rate: 126 BPM (67% MHR)
Maximum Heart Rate: 143 BPM (76% MHR)
Fat Percentage of Calories: 27%
Flat Dumbbell Press
3 warms
90 lbs. x 8 reps
95 lbs. x 8 reps
100 lbs. x 7 reps
Slight Incline Dumbbell Press
2 Warms
70 lbs. x 10 reps.
75 lbs. x 10 reps.
Flat Barbell Press
1 Warm
155 lbs. x 9 Reps.
185 lbs. x 5 Reps_REST/PAUSE_3 Reps, 2 Reps.
Incline Dumbbell Flyes
50 lbs. x 12 Reps.
55 lbs. x 12 Reps.
Close Press-Dumbbells
2 Warms
50 lbs. x 10 Reps.
50 lbs. x 10 Reps.
50 lbs. x 10 Reps.
Reverse Pressdowns
2 Warms
90 lbs. x 12 Reps.
90 lbs. x 12 Reps.
90 lbs. x 12 Reps.
1-Arm Rope PressDown
40 lbs. x 12 reps.
40 lbs. x 12 reps.
Sunday, March 25, 2012
C-1-Quads and Calves (4)
Yesterday's workout...
Last leg workout for this particular cycle so I decided to go for it with some lifts. Namely, the front squat. After my two working sets, I decided to go heavier than any other time in recent memory and see how I do. By a certain weight, I have difficulty keeping the bar across my shoulders. It was quite a jump in pounds between the 2nd and final working set but I gave myself sufficient enough rest. I only mustered 6 reps at 205 lbs. and let the bar fall onto the safety pins in the rack.
I also used a heavier weight with the step ups as well.
Great workout.
Previous Workout:
Duration: 1:02:57
Calories: 622
Average Heart Rate: 130 bpm (69% MHR)
Maximum Heart Rate: 161 bpm (85% MHR)
Fat Percentage of Calories: 23%
Today's Workout...
Duration: 54:55
Calories: 404
Average Heart Rate: 116 bpm (61% MHR)
Maximum Heart Rate: 159 bpm (84% MHR)
Fat Percentage of Calories: 32%
Squat
3 warms
225 lbs. x 8 reps.
245 lbs. x 8 reps.
275 lbs. x 8 reps.
315 lbs. x 8 reps.
Leg Extension
1 warm
200 lbs. x 10 reps.
200 lbs. x 10 reps.
200 lbs. x 10 reps.
Front Squat
135 lbs. x 8 reps.
155 lbs. x 8 reps.
205 lbs. x 6 reps.
StepUps
50 lbs. x 12 reps.
50 lbs. x 12 reps.
50 lbs. x 12 reps.
Seated Calf Raise
35 lbs. x 30 reps.
35 lbs. x 30 reps.
35 lbs. x 30 reps.
35 lbs. x 30 reps.
35 lbs. x 30 reps.
Last leg workout for this particular cycle so I decided to go for it with some lifts. Namely, the front squat. After my two working sets, I decided to go heavier than any other time in recent memory and see how I do. By a certain weight, I have difficulty keeping the bar across my shoulders. It was quite a jump in pounds between the 2nd and final working set but I gave myself sufficient enough rest. I only mustered 6 reps at 205 lbs. and let the bar fall onto the safety pins in the rack.
I also used a heavier weight with the step ups as well.
Great workout.
Previous Workout:
Duration: 1:02:57
Calories: 622
Average Heart Rate: 130 bpm (69% MHR)
Maximum Heart Rate: 161 bpm (85% MHR)
Fat Percentage of Calories: 23%
Today's Workout...
Duration: 54:55
Calories: 404
Average Heart Rate: 116 bpm (61% MHR)
Maximum Heart Rate: 159 bpm (84% MHR)
Fat Percentage of Calories: 32%
Squat
3 warms
225 lbs. x 8 reps.
245 lbs. x 8 reps.
275 lbs. x 8 reps.
315 lbs. x 8 reps.
Leg Extension
1 warm
200 lbs. x 10 reps.
200 lbs. x 10 reps.
200 lbs. x 10 reps.
Front Squat
135 lbs. x 8 reps.
155 lbs. x 8 reps.
205 lbs. x 6 reps.
StepUps
50 lbs. x 12 reps.
50 lbs. x 12 reps.
50 lbs. x 12 reps.
Seated Calf Raise
35 lbs. x 30 reps.
35 lbs. x 30 reps.
35 lbs. x 30 reps.
35 lbs. x 30 reps.
35 lbs. x 30 reps.
Saturday, March 24, 2012
C-4-Delts and Biceps (3)
Today's workout
Yesterday, on my day off from weight training, I did interval cardio. (2 of 3) Today, after my delts and biceps workout, I did interval cardio...for the last time this week. (3 of 3)
Excellent workout as I put up more weight with each and every exercise than the previous workout. Good energy and focus today.
Previous Workout:
Duration: 48:31
Calories: 379
Average Heart Rate: 118 bpm (62% MHR)
Maximum Heart Rate: 141 bpm (75% MHR)
Fat Percentage of Calories: 32%
Tonight's Workout...
Duration: 50:29
Calories: 455
Average Heart Rate: 125 bpm (66% MHR)
Maximum Heart Rate: 149 bpm (79% MHR)
Fat Percentage of Calories: 27%
Seated Overhead Dumbbell Press
2 Warms
55 lbs. x 8 reps.
60 lbs. x 8 reps.
65 lbs. x 8 reps.
1-Arm Cable Side Lateral Raise
2 Warms
40 lbs. x 10 Reps.
40 lbs. x 10 Reps.
Front Raise (Plate)-SUPERSET-Upright Row (Dumbbells)
25 lbs. x 12 reps./30 lbs. x 12 reps.
25 lbs. x 12 reps./35 lbs. x 12 reps.
25 lbs. x 12 reps./35 lbs. x 12 reps.
Hammer Curl
1 Warm
50 lbs. x 6 reps.
60 lbs. x 6 reps.
65 lbs. x 6 reps.
Close Curl (Olympic Bar)
1 Warm
75 lbs. x 10 Reps.
75 lbs. x 10 Reps.
85 lbs. x 8 Reps.
1-Arm Cable Curl
40 lbs. x 12 Reps.
40 lbs. x 12 Reps.
Yesterday, on my day off from weight training, I did interval cardio. (2 of 3) Today, after my delts and biceps workout, I did interval cardio...for the last time this week. (3 of 3)
Excellent workout as I put up more weight with each and every exercise than the previous workout. Good energy and focus today.
Previous Workout:
Duration: 48:31
Calories: 379
Average Heart Rate: 118 bpm (62% MHR)
Maximum Heart Rate: 141 bpm (75% MHR)
Fat Percentage of Calories: 32%
Tonight's Workout...
Duration: 50:29
Calories: 455
Average Heart Rate: 125 bpm (66% MHR)
Maximum Heart Rate: 149 bpm (79% MHR)
Fat Percentage of Calories: 27%
Seated Overhead Dumbbell Press
2 Warms
55 lbs. x 8 reps.
60 lbs. x 8 reps.
65 lbs. x 8 reps.
1-Arm Cable Side Lateral Raise
2 Warms
40 lbs. x 10 Reps.
40 lbs. x 10 Reps.
Front Raise (Plate)-SUPERSET-Upright Row (Dumbbells)
25 lbs. x 12 reps./30 lbs. x 12 reps.
25 lbs. x 12 reps./35 lbs. x 12 reps.
25 lbs. x 12 reps./35 lbs. x 12 reps.
Hammer Curl
1 Warm
50 lbs. x 6 reps.
60 lbs. x 6 reps.
65 lbs. x 6 reps.
Close Curl (Olympic Bar)
1 Warm
75 lbs. x 10 Reps.
75 lbs. x 10 Reps.
85 lbs. x 8 Reps.
1-Arm Cable Curl
40 lbs. x 12 Reps.
40 lbs. x 12 Reps.
Thursday, March 22, 2012
C-3-Back and Hamstrings (3)
Today's workouts
I did low intensity cardio first thing in the morning for the 3rd consecutive day! (3 of 3) I don't think I've ever been able to do that...ever. I will not, however, be waking up extra early tomorrow. haha. I'll savor the extra two hours that I'll have to sleep.
Led off heavier with the bent over dumbbell rows and went heavier with the pullovers as well.
Spring is definitely here! I was sweating up a storm today in the gym and that only happens when the weather's warmer.
great workout.
Previous Workout:
Duration: 47:05
Calories: 429
Average Heart Rate: 125 bpm (66% MHR)
Maximum Heart Rate: 152 bpm (80% MHR)
Fat Percentage of Calories: 26%
Tonight's Workout...
Duration: 48:42
Calories: 431
Average Heart Rate: 124 bpm (66% MHR)
Maximum Heart Rate: 150 bpm (79% MHR)
Fat Percentage of Calories: 28%
Pullups
6
6
6
6
each set followed up with assisted pull-ups
Dumbbell Bent Over Row
2 warms
60 lbs. x 8 Reps.
65 lbs. x 8 Reps.
70 lbs. x 8 Reps.
Pullover-SUPERSET-Seated Row
60 lbs. x 12 Reps./90 lbs. x 12 Reps.
60 lbs. x 12 Reps./100 lbs. x 12 Reps.
60 lbs. x 12 Reps./110 lbs. x 12 Reps.
Stiff Legged Deadlift-Dumbbells
2 Warms
65 lbs. x 10 Reps.
70 lbs. x 10 Reps.
75 lbs. x 10 Reps.
Lying Leg Curl
1 Warm
115 lbs. x 10 Reps.
120 lbs. x 10 Reps.
135 lbs. x 10 Reps.
1-Leg, Leg Curl-Cable Machine
40 lbs. x 12 Reps.
40 lbs. x 12 Reps.
I did low intensity cardio first thing in the morning for the 3rd consecutive day! (3 of 3) I don't think I've ever been able to do that...ever. I will not, however, be waking up extra early tomorrow. haha. I'll savor the extra two hours that I'll have to sleep.
Led off heavier with the bent over dumbbell rows and went heavier with the pullovers as well.
Spring is definitely here! I was sweating up a storm today in the gym and that only happens when the weather's warmer.
great workout.
Previous Workout:
Duration: 47:05
Calories: 429
Average Heart Rate: 125 bpm (66% MHR)
Maximum Heart Rate: 152 bpm (80% MHR)
Fat Percentage of Calories: 26%
Tonight's Workout...
Duration: 48:42
Calories: 431
Average Heart Rate: 124 bpm (66% MHR)
Maximum Heart Rate: 150 bpm (79% MHR)
Fat Percentage of Calories: 28%
Pullups
6
6
6
6
each set followed up with assisted pull-ups
Dumbbell Bent Over Row
2 warms
60 lbs. x 8 Reps.
65 lbs. x 8 Reps.
70 lbs. x 8 Reps.
Pullover-SUPERSET-Seated Row
60 lbs. x 12 Reps./90 lbs. x 12 Reps.
60 lbs. x 12 Reps./100 lbs. x 12 Reps.
60 lbs. x 12 Reps./110 lbs. x 12 Reps.
Stiff Legged Deadlift-Dumbbells
2 Warms
65 lbs. x 10 Reps.
70 lbs. x 10 Reps.
75 lbs. x 10 Reps.
Lying Leg Curl
1 Warm
115 lbs. x 10 Reps.
120 lbs. x 10 Reps.
135 lbs. x 10 Reps.
1-Leg, Leg Curl-Cable Machine
40 lbs. x 12 Reps.
40 lbs. x 12 Reps.
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