Shoulders & Abs, Week 5, Day 23 Y3T

Yesterday was a rest day. I have been slacking on diet and cardio, as usual. I am planning on starting on Thursday, March 1st.

02/28/12 Exercise, sets, (weight) reps
Shoulders:
Warmup, Band Raises (rear/front/side): 4 sets, (30) 14, 14, 14, 14
Smith Press: 3 sets, (200) 12, 9, (160) 12
Front Raise (dumbbells): 3 sets, (30) 14, 14, 14
Lateral Raise: 3 sets, (30) 14, 14, 12
Reverse Cable Fly: 3 sets, (22.5) 14, 12, (17.5) 10, 12
Abs:
Rope Crunch: 4 sets, (67.5) 25, 25, 25, 25
Leg Raise: 4 sets, 15, 10, 10, 10
Russian Twist: 3 sets, (10) 45s, 30s, 30s

Chest & Calves, Week 4, Day 22 Y3T

02/26/12 Exercise: sets, (weight) reps
Chest:
Warmup, Cable Flys: 5 sets, (17.5) 11, (22.5) 10, 10, 10, (27.5) 10
Incline Dumbbell Press: 3 sets, (100) 10, 10, 8
Incline Dumbbell Fly: 3 sets, (50) 10, 8, 8
Dips: 4 sets, (45) 10, 10, 10, 7
Calves:
Smith Raise: 4 sets, (225) 20, (185) 20, 20, 20
Seated Raise: 4 drop sets, [(195)10, (145)5] x 4
Calf Press (leg press): 3 sets, (215) 10/10, 10/10, 10/10 

Back, Week 4, Day 22 Y3T

Hams were sore for this workout, so dead lifts were a bitch and twice as sore after this workout. I love doing dead lifts though.

02/25/12 Exercise, sets, (weight) reps
Warmup, Wide-grip pull ups: 10, 10, 10
Warmup, Dead Lift: 3 sets, (135) 10, 10, 10
Dead Lift: 4 sets, (315) 10, 8, 6, (225) 8
Bentover Bar Row: 3 sets, (180) 10, 10, (135) 10
Seated Pulley Row: 3 sets, (160) 10, (200) 10, (220) 7
Wide-grip Pull Down: 3 sets, (160) 10, (180) 9, (140) 10
Rear Shrug: 3 sets, (110) 10, (130) 10, 10
Front Shrug: 3 sets, (130) 8, (110) 10, 10

Legs, Week 4, Day 21 Y3T

I had to split legs into two workouts. I did quads first, then hams two hours later. My quads did not really get sore, tender at best. My hams and glutes on the other hand, were hurtin'. I definitely need to add more volume to the quad routine. Here is the workout.

02/24/12 Exercise, sets, (weight) reps
Quads:
Warmup, Extensions: 2 sets, (90) 10, 10
Warmup, Squats: 4 sets, (135) 10, 10, 10, 10
Squat: 3 sets, (275) 10, 10, 7
Extensions: 3 sets, (160) 10, (170) 10, (180) 10
Leg Press: 3 sets, (730) 10, (820) 10, 9
Hams:
Warmup, Lunges: (50) 12
Warmup, Squat: (50) 10
Leg Curls: 3 sets, (130) 10, (150) 10, (170) 10
Stiff-leg Dead Lift: 3 sets, (160) 10, (180) 10, 10

Arms, Week 4, Day 20 Y3T

Week 4 is a repeat of week 1. I changed a couple of the exercises, but for the most part its the same workout with a little more weight in some cases. So basically this training program works like this.
Week 1 & 4: reps 8-10, sets 2-3, maximum weight, utilize rest pause, rest period 30-60 seconds
Week 2 & 5: reps 12-14, sets 3-4, maximum weight, utilize rest pause, rest period 1-2 minutes
Week 3 & 6: reps 16-20, sets 2-4, maximum weight, utilize rest pause and drop sets, rest period 2-3 minutes

02/23/12 Exercise, sets, (weight) reps
Triceps:
Push down (with rope): 4 sets, (30) 10, (42.5) 10, (50) 10, (57.5) 10
Push Down (cambered bar): 3 sets, (72.5) 10, (95) 10, 10
Overhead Extension (with dumbbell): 3 sets, (90) 10, 9, (80) 10
Biceps:
LF Machine Curls: (90) 10, (110) 10, (120) 10, (130) 10
Bar Curl: (110) 9, (75) 10, 10, (65) 10
Hammer Curl: (40) 10, 10, 10, 10

Shoulders, Week 4, Day 19 Y3T

I like these heavy weight, low rep workouts, but I feel like a couple more sets couldn't hurt. My shoulders feel fatigued while I type on the keyboard. Here's the workout.

Exercise, Sets, (weight) reps

Shoulders:

Warm up, Band Raises (front & side): 4 sets, (30) 10, 10, 10, 10

Seated Dumbbell Press: (90) 11, (95) 8, [(90) 6, (60) 3]

Lateral Raise: (40) 10, (35) 10, (40) 9

Upright Row: (115) 9, 8, (85) 10

Rear Delt Cable Crossover: (17.5) 11, (22.5) 11, 9

Chest & Abs, Week 3, Day 18 Y3T

Didn't work out today aside from some exercise demos for clients. Probably won't work out tomorrow either, but yesterday's workout was decent. Abs are sore but chest isn't really sore. I think I am starting to miss undulating sets and higher volume. Here's the workout.


02/19/12 Exercise: sets, (weight), reps
Chest:
Warmup: Pushups: 1 set, 40
Warmup: Plyo Pushups: 3 sets, 10, 10, 10
Incline HS Press: 2 drop sets, [(200) 14, (150) 4], [(190) 7, (100) 8]
Incline Dumbbell Fly: 2 drop sets, [(45) 11, (20) 8], [(45) 10, (30) 5]
Cable Crossover: 2 drop sets, [(22.5) 14, (12.5) 12], [(22.5) 14, (12.5) 14]
Abs: 
Rope Crunch: 4 sets, (62.5) 25, 25, 25, 25
Leg Raise: 15, 12, 10, 10
Russian Twist: 4 sets, (10) 45 seconds each
Forward Jumps (40 inch): 3 sets, 10, 10, 10
Plank: 3 sets, 60 seconds each

Back, Week 3, Day 17 Y3T

Totally slacking on the diet. My brother has been in town and Papa John's stopped by a couple times too.  

I did a few calf exercises yesterday (4 sets of seated calf raises and standing smith raises, high reps). I also had a pull up contest between myself and one of the other trainers. Here is the back workout from the 17th. The days are off, bad habits are to blame. 

02/17/12 Back

Exercise, Sets, (weight) reps

Wide Grip Pull Ups: 2 sets, 10, 10

Lat Pull Down: 2 drop sets, [(140) 14, (100) 14], [(160) 12, (120) 12]

HS Rows: 2 drop sets, [(290) 12, (240) 9], [(290) 12, (240)]

Dead Lift: 3 sets, (135) 15, (275) 13, 12

Bent over Dumbbell Row: 2 sets, (45) 20, (55) 18

Rear Shrug: 2 sets, (110) 20, 20

Incline Dumbbell Shrug: 2 sets, (50) 16, 12

Legs, Week 3, Days 16 Y3T

This workout was tough. The rep range is 20-25 and there was no way that was happening on single-leg squats. I was tired after the warmup. 2-3 minute rest periods, but 5 minutes might be necessary in some cases. I was tempted to skip the last exercise.


Exercise: sets, (weight) reps
Warmup: 
Stationary lunges: 2 sets, 12, 12
Squats: 2 sets, (135) 20, 20
Extensions: (130) 20


Leg Press: 3 sets, (550) 25, (640) 25, (730) 19
Single-leg Squat: 3 sets, (110) 10/10, (70) 15/15, 15/15
Leg Extension: 3 sets, (150) 20, 15, (130) 15
Leg Curl: 3 sets, (110) 20, 20, 15
Stiff Leg Dead Lift (dumbbells): 3 sets, (50) 15, 15, 15 

Arms, Week 3, Day 15 Y3T

Rear delts were a little tender from the dropsets the day before. This arm workout was good, but not sore at all. Rest periods 2-3 minutes.


Exercise: sets, (weight) reps
Triceps:
Push Downs (rope handle): 3 sets, (27.5) 20, (37.5) 20, (42.5) 20
Skull Crusher: 3 sets, (85) 16, (65) 16, 16
Smith Bench Press (close grip): 3 dropsets, [(205) (165) (115)]: [9, 6, 7], [9,6,6], [5,5,7]
Biceps:
LF Machine Curl: 3 sets, (90) 20, 20, 18
EZ Bar Curl: 3 sets, (65) 20, 16, (55) 16
EZ Bar Curl (narrow grip): 3 sets, (45) 20, 19, 16

Shoulders & Calves, Week 3, Day 15 Y3T

This week the reps are much higher with longer rest periods. Slightly lighter weight to hit reps of 20, but still utilizing rest/pause to get 16 - 20 reps. Shoulders were screamin' with the reps so high, definitely need the longer rest periods (1:30 - 2:00 minutes). 


Exercise: sets, (weight) reps / 
Shoulders;
Warm up, Rubber Band Raises: 4 sets, (20) 16, 20, 20, 20
Lateral Raise: 3 sets, (30) 16, (25) 20, 20
Cable Front Raise: 3 sets, (7.5) 20, 20, 20
Power Clean & Press: 3 sets, (95) 11, (115) 6, (95) 20
Bent Lateral Raise: 3 dropsets, [(25)16, (15)10, (10)7], [(25)12, (15)8, (10)6], [(25)10, (15) 6, (10) 3
Calves:
Standing Calf Raise (smith machine): 4 sets, (110) 20, (160) 20, (210) 20, 20
Seated Calf Raise: 4 sets, (175) 20, 20, 15, 13
Single-leg Calf Raise (leg press): 4 sets, (140) 20, 20, 20, 20

Traps & Abs, Week 2, Day 14 Y3T

Week 2 - 02/11/12 - Exercise: sets, (weight) reps
Traps:
Rear Shrug (smith machine): (110) 14, (160) 14, (200) 8, 5 (110) 12
Front Shrug (smith machine): (110) 14, 14, 12, 12
Abs:
Rope Pulley Crunch: (62.5) 25, 25, 25, 13, 15
Side Chop (no rest between sets): (22.5) 12/12, 12/12, 12/12, 12/12
Bosu Hanging Leg Raise: 20, 12, 11, 10

Chest, Week 2, Day 13 Y3T

Yesterday was a rest day. I also want to update leg soreness from the leg workout on 02/07/12. I said my legs were a little sore. Yesterday my hamstrings were very sore, quads were a little sore. Still on the "seefood diet" Five days until cardio and diet starts. 

Week 2 - 02/10/12 - Exercise: sets, (weight) reps
Chest:
Warm up, Dips: 6 sets, 14 reps
Incline Smith Press: 3 sets, (190) 14, (200) 13, (210) 12
Hammer Strength Incline Press: 3 sets, (190) 14, 11, (150) 12
Cable Crossover (fly): 3 sets, (22.5) 14, 14, 12
Calves: 
Seated Calf Raise: 4 sets, (150) 14, (175) 14, 14, 12
Single-leg Calf Press (leg press machine): 4 sets, (190) 14, 14, 12, 12
Standing Calf Raise (smith machine): 4 set, (100) 20, 14, 12, 12

Back, Week 2, Day 11, Y3T /

Legs are a little sore. Triceps are still really sore.


Week 2 - 02/08/12 - Back: sets, (weight) reps
Warm up, Wide Grip Pull ups: 4 sets, 10 reps
Pull Down (close grip): 3 sets, (140) 14, 14, 12
Bent Barbell Row: 3 sets, (135) 14, (155) 14, 14
Straight Arm Pull Down: 3 sets, (50) 11, (57.5) 14, (50) 12
Hammer Strength Rows: 3 sets, (270) 14, 14, 12

Legs, Week 2, Day 10 Y3T / drinking coke

Nothing exciting. Bi's and tri's are sore from yesterday. Leg workout was decent today. Hamstrings were definitely stimulated by the end. I drank two small bottles of Coca Cola today after I lectured clients about drinking soda. The cokes tasted like fizzy liquid candy and they were delicious, but that "shit" is bad for you. If you're trying to lose weight or reveal some abs, its not gonna happen when you drink liquid sugar.

Week 2 - 02/07/12 - Legs: sets, (weight) reps
Warm up, Lunges: 4 sets, (24) 12, 12, 12, 12
Leg Press: 4 sets, (550) 14, (730) 14, (820) 14, 13
Extensions: 3 sets, (150) 14, (170) 14, (150) 13
Wide-stance Smith Squat: 3 sets, (110) 14, (160) 12, 13
Stiff-Leg Dead Lift (wide stance): 3 sets, (185) 12, (205) 12, 6, (135) 7
Seated Leg Curls: 3 sets, (150) 14, 12, 12

Arms, Week 2, Day 9, Y3T / early signs of progress

I feel like it may be a little early, but I also feel like something has changed. It's only been a week and I feel pretty good. I cant help but think I look a little tighter in the arms. Its a little early for measurements, but I am starting to think the new program is all ready working. I did arms today and they were definitely pumped. I am going to wait until the 15th of this month before I start dieting and adding regular cardio. That gives me eight more days of gluttony. Here is the arm workout.

Arms 02/06/12 

Triceps:

Warm up, Push Down (with rope): 4 sets, (30) 13, (40) 13, (40) 12, (40) 12

Skull Crushers: 3 sets, (85) 11, (75) 14, (65) 13

Push Down (with rope): 3 sets, (45) 14, (45) 13, (35) 12

Biceps:

Warm up, LF Machine Curl: 4 sets, (70) 12, (80) 14, (90) 15, (90) 12

Seated Dumbbell Curl: 3 sets, (40) 12, (35) 13, (35) 13

Cable Curl: 3 sets, (50) 14, (50) 13, (50) 14

Shoulders, Week 2, Day 8, Y3T

Week 2 02/04/12 Shoulders & Calves
That was supposed to be the workout, but my calves were still too sore from the last time I did calves (02/02). I screwed up the workout. I was supposed to do sets of 12-14 reps, but I forgot to bring my journal and did sets of 10 for the first  six sets. Doesn't matter anyway, I ate Papa John's double pepperoni pizza last night! So here is the workout from yesterday. Im not even making an attempt to workout today.


Warm up, Dips: 4 sets, 10, 10, 10, 10
Smith Machine Press: 3 sets, (200) 10, 10, 10
Seated Dumbbell Front Raise: (30) 10, 14, 10
Lateral Dumbbell Raise: (30) 12, 14, 10
Reverse Cable Fly: (22.5) 12, 12, 10

Traps & Abs, Week 1, Day 6, Y3T (not much of a rest day)

Supposed to rest today, but I did traps, abs and some carry & drags with a fifty and ninety pound sandbag. The idea is to run/sprint as many laps as possible in sixty seconds, but six laps seems to be the average. One lap consists of dragging the ninety pound bag backwards ten yards, dropping that bag and picking up the fifty pound bag and carrying it back. The next lap you start by dropping the fifty pound bag and picking it back up and carrying it back to the ninety pound bag, for another drag, etc. The bags are made by Protocol, I got them at Dick's Sporting Goods. They are kinda fun, but your heart feels like its outside of your chest when your done. By the third set you are ready to die. 


Traps and Abs weren't really scheduled, but here is the workout.
Rear Shrug (smith rack): 4 sets, (110) 12, 12, 12, 12
Front Shrug (smith rack): 4 sets, (110) 12, 12, 12, 12


Pulley Crunch with Rope: 5 sets (62.5) 25, 20, 20, 20
Hanging Leg Raise (Bosu Bench): 4 sets, 20, 25, 10, 10

Chest & Calves, Week 1, Day 5, Y3T

Too long of a day to write anything other than the workout today.

Week 1 - 02/02/12 - Chest & Calves sets, (weight) reps

Chest:

Warm up - Cable Flys: 4 sets, (17.5) 12, (17.5) 12, (22.5) 12, (22.5) 12

Incline Dumbbell Press: 3 sets, (100) 12, (100) 12, (100) 8

Incline Dumbbell Fly: 3 sets, (45) 11, (50) 10, (50) 10

Dips: 3 sets, (90) 8, (45) 10, (45) 10

Calves:

Warm up - Smith Calf Raises: 4 sets, (135) 20, (185) 20, (185) 20, (185) 15

Seated Calf Raise: 3 sets, (190) 10, (190) 10, (190) 10

Single-leg Calf Press (Leg PRess): 3 sets, (240) 10, (240) 10, (240) 10

Back, Week 1, Day 4, Y3T, Supplement Strategy

Supplements where waiting for me on the front porch when I got home today. My quads are pretty sore from doing legs yesterday. I managed to get a decent back workout and I ate a Slim Jim, so I guess it was a pretty good day. I didn't get to do calves today, maybe tomorrow though. Im posting the supplement breakdown. I'll post my nutrition schedule as soon as I get my shit together. 


Here is the supplement strategy:
Vitamin C - 1000 mg
Tribulus Terrestis - 625 mg
L-Carnatine - 500-1000 mg
Fish Oil - 2 g


Whey Protein (morning snack) - 40 g


Amino Acid pre-workout :
Leucine - 2.5-5 g
Isoleucine - 1.25-2.5 g
Valine - 1.25-2.5 g
Creatine - 5 g
Glutamine - 3-6 g
Taurine - 2-4 g
Citruline - 2 g
Energy Blend (Caffeine, Green Tea Extract, and Green Coffee Extract) - 160 mg
Hyper fx (BSN) - 10 g
This supplement contains all kinds of good stuff. Beta-Alanine - helps boost muscle strength, power and endurance. Betaine Anhydrous - boost muscle strength and power as well as aid in joint repair, improve liver health and increase the body's production of creatine. D-Asparatic Acid - boosts testosterone. Choline Bitartrate - can increase muscle strength and endurance. Improves brain function ad mental focus. Synephrine - boosts metabolic rate without affecting heart rate or blood pressure.

Whey Protein (Post Workout) - 40 g
+ Carbs (Post Workout) - 17 g


Whey Protein (before bed) - 20 g

Week 1 - 02/01/12 - Back: sets, (weight) reps

Warm up - Wide Grip Pullups: 4 sets, 15, 10, 10, 7

Wide Grip Pulldown: 3 sets, (140) 10, (160) 10, (160) 10

Dead Lift: (225) 10, (275) 10, (315) 10
T Bar Row: (135) 10, (180) 10, (180) 10
Seated Pulley Row (160) 10, (180) 10, (180) 10