Chest

01/20/14

DB Bench Press (80) 15, (100) 12, (105) 12, (110) 8, (115) 7
Incline DB Bench Press (100) 10, (90) 8, (80) 10
Cable Crossover (25) 12, 12, 12, 12
Ring Dips (strict) 3 x 15

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