Bike, W1 Shoulders & W2 Deadlift, Burpee Pullups, Bike

06/02/14

Bike 6 miles

Workout 1 Shoulders

DB Press (60) 10, (100) 12, (105) 12, (110) 8, (85) 10
Hi Hang Hi Pull (135) 3 x 10
Cable Front Raise 3 x 10
Cable Side Raise 3 x 10
Rear Machine Flys 3 x 10


Workout 2

Deadlift (135) 10, (225) 10, (315) 10, (365) 2, (405) 4, (425) -
Burpee Pullups (12" jump) x 100

Bike 6 miles

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 & 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