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
Showing posts with label lateral raise. Show all posts
Showing posts with label lateral raise. Show all posts
Tuesday, February 28, 2012
Sunday, February 12, 2012
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
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
Sunday, February 5, 2012
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
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
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