Back, Week 11, Day 65 Y3T

04/21/12

Warmup, Wide grip Pullups: 15, 10, 10
Cable Row: (160) 14, (180) 14, (200) 12
Lat Pull Down: (140) 14, 15, 14
Deadlift: (135) 14, (225) 14, (315) 9
Barbell Row: (135) 14, 14, 10

Legs, Week 11, Day 63 Y3T

04/20/12
Warmup Squats: (135) 14, 14, 14, 14
Extensions: (150) 14, 14, 14, 14
Leg Press (feet low): (550) 14, (640) 14, 14, 14
Squats (low & slow): (185) 14, 12, 12, 12
Stiff Leg Deadlift: (140) 14, 12, 12, 12
Seated Curl: (130) 14, 14, 12, 14

Arms, Week 11, Day 62 Y3T

04/19/12
8 exercises: 3-4 sets, (weight), 12-14 reps
0-30 second rest periods

Triceps:
DB overhead extension: (20) 14, (25) 14, 14, 14
Overhead Cable Extension (seated): (42.5) 14, (47.5) 14,14, 14
Kickbacks: (20) 14, 14, (15) 12
Skullcrushers: (65) 14, 14, 14

Biceps:
LF Machine Curl: (130) 14, 14, (110) 14, 14
Preacher Curl: (55) 14, 14, 14
EZ Bar Curl: (55) 14, 14, 14
Incline DB Curl: (25) 12, 12, 12, 10

Biceps were sore, triceps not so much

Shoulders, Week 11, Day 61 Y3T / 100 Burpies

04/17/12
7 exercises: 3-4 sets, (weight) 8-10 reps
30-60 second rest periods

Warmup, Bands (front, side, rear): 3 sets, 10 reps each
Handstand Pushups: 15, 10, 10, 8
Side Raise: (30) 14, 14, 14
Front Raise: (30) 14, 14, 14
Barbell Press: (135) 14, 12, 7, (95) 9
Reverse Cable Fly: (22.5) 14, (27.5) 13, (22.5) 12

Burpies (with pushup and wide grip pullup): 10 sets, 12, 10, 10, 10, 10, 10, 10, 10, 10, 10
Minimal rest periods between sets

Abs, Week 10, Day 60 Y3T / Strength & Cardio Circuit

04/16/12
11 exercises, 3-6 sets, (weight), 10-25 reps
30 - 60 second rest periods

Abs:
Rope Crunch: (72.5) 25, 25, 25, 25
Leg Raise: 10, 10, 10, 10, 10, 12

Strength & Cardio Circuit:
0-15 second rest periods between exercises.

Burpee: 10
Barbell Curls: (65) 10
Squat PRess: (65) 10
Pushups: 10
Box Jump: 10
Deadlift: (155) 10
Pullups: 10
Kickbacks: (15) 10
Plank Row: (25) 10
Repeat series 3x's

Chest, Week 10, Day 59 Y3T

04/13/12
4 exercises, 3-4 sets, (weight), 8-10 reps
30-60 second rest periods

Warmup, Incline DB Press: (100) 20, (120) 15, 15
Incline Press: (220) 10, (250) 10, (270) 8, (200) 10
Incline Fly: (55) 10, 10, 10
Weighted Dips: (60) 10, (75) 10, 10, (0) 10

Back, Week 10, Day 58 Y3T

04/12/12
6 exercises, 3-4 sets, (weight) 8-10 reps
30-60 second rest periods

Warmup, Band Rows (hi & low): (100) 15, 15, 15
Wide Grip Pullups: 10, 10, 10
HS Row: (280) 10, (320) 10, 10
TBar Row: (160) 10, 10, 10
Close Grip Pull Down: ((160) 10, (180) 10, 10
Dead Lift: (135) 10, (225) 10, (275) 10, (295) 6
Trap, Rear Shrug: (160) 12, 12, 12, 12

Legs, Week 10, Day 57 Y3T

04/11/12
6 Exercise, 3-7 sets, (weight), 8-10 reps
30-60 second rest periods

Warm up, Squats: (135) 10, 10, 10, 10
Wide Squats: (225) 10, (275) 10, 9
Narrow Squats: (225) 10, 10, 10, (135) 25
Leg Extensions: (130) 12, (170) 10, (180) 10, 10, (150) 10, 10, 8
Stiff Leg Deadlift (dumbbells): (160) 10, 10, 10
Seated Curls: (150) 10, 10, 10, 10

My hamstrings were wrecked from this workout. Quads not so much. My knees have been giving me problems, so I didn't go as heavy as I could have.

Circuit, Day 56, Workout 2

04/07/12
9 Exercises, 3 sets, (weight) 10 reps
No rest between exercises, rest after 9 exercises are completed
1 set (9 exercises) should take 5-7 minutes depending on the weights used.

Burpies: 10
Curls: (65) 10
Squat Press: (65)  10
Pushups: 10
Box Jump: 10
Dead lift: (155) 10
Pullups (wide grip): 10
Kickbacks: (10) 10
Plank: 30 seconds

Shoulders, Week 10, Day 56 Y3T / Workout 1

04/07/12
6 Exercises: 3-4 sets, (weight), reps 8-10
30-60 second rest periods

Warmup, Band Raises (side, front, rear): (20) 10, 10,10 3xs
Barbell Press: (135) 10, (155) 10, (175) 7, (135) 10
Upright ROw: (75) 10, (115) 10, 10
Lateral Raise: (30) 10, (35) 10, (40) 10
Bent Over Lateral Raise: (20) 10, (25) 10, (30) 9
Face Pull: (50) 10, (65) 10, 10

Abs, Week 9, Day 55 Y3T

04/06/12
9 Exercises: 3-4 sets, (weight), 10-25 reps
0-30 second rest periods

Russian Twist: (10) 30 seconds
Plank: 60 seconds
DB Paddle: (10) 30 seconds
Side Plank: 30 seconds
Repeat 4 x's

Rope Crunch: 67.5) 25, (72.5) 25, 25, 25
Leg Raise: 15, 15, 15, 15
Side Chop: (22.5) 10/10, 10/10, 10/10, 10/10
Plyo Pull ups (with knees up): 15, 10, 10

30" Box Jumps: 100

Chest & Calves, Week 9, Day 54 Y3T

04/05/12
7 Exercises: 3-4 sets, (weight), 12-20 reps
30-60 second rest periods.

Chest:
Warmup, Crossfit Pushups: 30, 15, 10, 15
Incline DB Press: (superset with DB Flys), (80) 14, 15, 16
Incline DB Fly: (40) 14, 15, 16
Cable Crossover: 3 Dropsets, [(32.5) 12, (27.5) 7, (22.5) 7] x3
Dips (weighted): (45) 16, 18

Calves:
Standing Smith Raise: (160) 20, 20, 20, 20
Seated Raise: (150) 18, 16, 18, 18

Back, Week 9, Day 53 Y3T / Cardio Strength 30 min

04/04/12
7 Exercises: 2-3 sets, (weight), 12-20 reps
0-30 second rest periods

Back:
Warmup, Wide Pullups: 19, 10, 10, 9
Wide Grip Lat Pull Down (superset with close grip): (140) 14, (140) 12, (140) 12
Close Grip Pull Downs: (140) 12, (100) 12, (120) 12
Barbell Row: (135) 17, 20
Seated Pulley Row: (160) 18, 18
DB Rows: Dropset x 2, [(100) 12, (60) 8], [(100) 10, (60)]
Good Mornings: (15) 15, 15, 15,

Cardio Strength Circuit (little to no rest periods):
Burpee: 10
Medball Sit & Stands: 10
Handstand Pushup: 10
Box Jumps (24 lbs Bar): 10
Repeat 5 times.

Legs, Week 9, Day 52 Y3T

04/03/12
6 Exercises: 34 sets, (weight), 14-20 reps
0-30 second rest periods

Warmup, Squats: (135) 15, 15, 15, 20
Extensions: (130) 20, (140) 18, 17, 18
Leg Press (feet low): (630) 20, 18, (540) 15
DB Lunge: (60) 12, 12, 8
Leg Press (feet high): (450) 20, 20, 20
Leg Curl: (110) 20, (120) 20, (130) 20

This was a good workout, Quads are pretty sore. Love my new shoes Reebok Reflex trainers!

Arms, Week 9, Day 51 Y3T

04/02/12
8 Exercises: 3-4 sets, (weight) 12-16 reps

Triceps:
Press Down: (50) 20, (60) 14, (70) 14
Skull Crusher: (65) 14, (75) 14, 13
Close Grip Bench Press (smith): (110) 16, [(160) 9, (110) 7], [(160) 9, (110) 8]

Biceps:
LF Machine Curls: (110) 20, (120) 20, [(120) 8, (90) 12]
Barbell Curls: (65) 20, 24, [(65) 12, (45) 12]
Close Grip Camber Curls (superset w/Preacher Curls): (45) 10, 10, 10, 10
Preacher Curls: (45) 12, 12, 12, 12
Hammer Curls: 3 dropsets, (45) 6, (35) 8, (25) 10 x3

Shoulders, Week 9, Day 50 Y3T / crossfit

The following exercises are done one after another without rest periods. For the curls and presses, a weight must be chosen where the reps can be done quickly and with good form and control.

Plyo Pull ups: 10, Biceps Cable Curl: 10, Triceps Rope Press: 10  (5 sets)

Dumbbell Burpies: (20) 12 reps, DB Squat: (60) 12 reps, Medball Pass (14) 60 seconds (5 sets)

Shoulders:
DB Press (seated): (100) 14, 14, 14, 14
Clean & Press: (85) 10, 9, 8
Side Raise: (20) 14, 14, 14

Calves & Abs, Week 8, Day 50 Y3T / Insanity Fit Test

03/31/12
7 Exercises: 3-4 sets, (weight), 12-25 reps
0-30 seconds rest periods

Abs:
Russian Twist: 3 sets, 45 seconds (8)
Plank: 3 sets, 60 seconds
(these two are done back to back with no rest periods)
Medball Sit & Stand: 3 sets, (8) 15, 15, 10
Leg Raises (captain's chair): 15, 20, 15
Rope Crunch: (67.5) 25, (72.5) 25, (77.5) 25, 25

Calves:
Standing Smith Raise: (160) 25, 20, 20, 20
Seated Raise: (150) 15, 15, 15

Insanity Fit Test:
Switch kicks: 80
POwer Jacks: 55
Power Knees: 75
Power jumps: 32
Globe jumps: 15
Burpies: 23
Pushup Jacks: 35
Plank Knees: 28

This was the worst score out of 3 on the fit test. My knee has been giving me problems and I am still fat.
My rear delts are still pretty sore from the back workout the other day (a lot of rowing). Got the new Reebox Reflex shoes (the training ones that are reenforced and I guess they are only available in blue?). Love the shoes, look and feel! Much more support than my previous pair of reflex shoes.

I have been watching cross fit games on youtube and feeling like I need to start training at a crossfit gym.

Chest, Week 8, Day 49 Y3T

03/30/12
6 Exercises: 3-4 sets, (weight) 12-14 reps
30-60 second rest periods

Warm up, Smith Pushups: 20, 20, 15
Incline DB Press: (100) 14, 14, [(100) 8 (75) 4]
HS Incline Press: (150) 14, 14, 14, 14
Cable Cross Over: (22.5) 15, (27.5) 15, 15
Incline Fly: (50) 14, 14, 12
Weighted Dips: (45) 15, 12, 9 (0) 10