W1: Shoulders & Workout 2: AMRAP: push, dip, pull

01/14/13

Workout 1: Shoulders
Dips 15, 15, 15
Shoulder Press (45) 15, (95) 10, (135) 8
Push Press (135) 2, (155) 10, (175) 8
Side Raise (20) 12, (25) 12, 12
Upright Row (45) 10, (95) 10, 10, 10
LF Rear Fly (110) 12, 12, 12


Workout 2: AMRAP
As many rounds as possible in 20 minutes:
Handstand Pushup x 5
RIng DIps x 5
Weighted Pullups (75) x 5
Pullups x 5
Managed to get 9 rounds in 15 minutes.
The last 5 minutes I dropped the weight on pullups and just did 5 reps for 3 rounds.

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

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