Abs & Calves, Week 5, Day 29 Y3T

03/05/12,  Exercise, sets, (weight) reps
Abs:
Plank: 3 sets, 45 seconds
Russian Twist: 3 sets, (12 lbs ball) 45 seconds
(previous 2 exercises are done back to back no rest)
Side Chop: 3 sets, (22.5) 10/10, 10/10, 10/10 (no rest between sets)
Rope Crunch: 4 sets, (62.5) 25, 25, 25, 25
Leg Raise: 4 sets, 20, 15, 15, 10
Calves:
Smith Raise: 4 sets, (160) 20, 20, 20, 20
Seated Raise: 4 sets, (175) 20, 12, 12, 12

Sand Bag Carry & Drag: 3 sets (50 & 90) 12 laps in 60 seconds

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