Starting Y3T training program today. Trying to add some new curves to this dusty ol' physique! Sometimes it's hard to try a new training program, especially when its so different from what I am used to. I have been holding steady where I am at right now (weight and body fat percentage), so something needs to change. The Y3T method basically starts with heavier weights and lower reps and progressively changes to lighter weights with higher reps. Starting the first few weeks with more compound movements and weights heavy enough to employ rest/pause technique to finish the last few reps of each set. Rest periods are 1 - 1.5 minutes. My diet is still way off. I am getting all my protein, but my carbs are off and fat is way off. Need to get the percentages to 40:40:20. My cardio needs to be kicked up a notch. I am not a big fan of 35-45 minute cardio sessions, so I will probably stick to 1 minute sprints/1 minute rest for 15 minutes, 3x per week. Here is today's workout.
Week 1 - 01/29/12 - Shoulders & Calves: sets, (weight) reps
Shoulders:
Rubber Band Lateral Raise & Press (warm up): 4 sets (30) 10
Seated Dumbbell Press: 3 sets (90) 11, (95) 8, (95) 7
Lateral Raise: 3 sets (30) 10, (35) 10, (40) 8
Upright Row: 3 sets (95) 10, (115) 10, (115) 10
Bent Lateral Raise: 3 sets (20) 10, (25) 10, (25) 10
Calves:
Smith Machine Calf Raise (warm up): 4 sets (135) 20, 20, 20, 20
Seated Calf Raise: 4 sets (195) 10, (215) 10, (215) 10, (215) 10
Single-Leg Calf Press (Linear Leg Press): (210) 10, (230) 10, 10, 10
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