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

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