BIke, W1 Back, Calves & W2 Shoulders, Deadlift

06/09/14

Bike 6 miles

Workout 1 Back & Calves

Wide Grip Pulldown (140) 15,  (180) 15, (200) 10, (240) 10, (260) 6, (140) 10
Cable Rows (140) 10, (180) 10, (200) 10, (220) 10, (240) 10
---ss---
Straight Arm Pulldown 4 x 10
Cable Rows 4 x 10
---
Standing Calf Raise 4 x 10
Seated Calf Raise 4 x 10


Workout 2 Shoulders & Deadlift

Seated DB Press (45) 15, (70) 15, (100) 10, (105) 10, (110) 10, (85) 15
Upright Row (135) 3 x 10
Single Arm Front Cable Raise 4 x 15
Seated DB Side Raise 4 x 10
Rear Fly Machine 4 x 10
---ss---
Hi Face Pull 3 x 10
DB Shrug 3 x 10
---

Deadlift (95) 10, (135) 10, (225) 10, (315) 10, (365) 4, (405) 6, (425) -

Bike 6 miles

Workout 1: Shoulders & Workout 2: Row

01/10/14

Workout 1
Push Press (95) 10, (135) 10, (155) 10
Jerk (155) 4, (175) 4, (185) 4, (205) 4
Seated DB Press (80) 13, (90) 12, (100) 8, (60) 10
Hang Hi Pulls (w/power band) 3 x 10
DB Side Raise (seated) 3 x 10
DB Front Raise (seated) 3 x 10
DB Rear Fly 3 x 10
Ring Dips 3 x 10
Ring Work 15 minutes

Workout 2
Row 500m x 8

Shoulders

12/13/13 - Shoulders

Seated DB Side Raises 4 x 20 (4th set is a dropset)
Rear Fly (pec dec)4 x 15 (4th set is a dropset)
Superset:
Incline DB Front Raise 3 x 15
LF iso Press (reversed) 3 x 10
---
Seated DB Press (70) 20, (80) 15, (90) 12, Dropset (100) (70) (55) (35)
Lateral Side Raise (machine) 3 x 15, last set x 100 reps

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 & 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

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

Shoulders & Calves, Week 1, Day 1, Y3T, New Training Program

Starting Y3T training program today. Trying to add some new curves to this dusty ol' physique! Sometimes it's hard to try a new training program, especially when its so different from what I am used to. I have been holding steady where I am at right now (weight and body fat percentage), so something needs to change. The Y3T method basically starts with heavier weights and lower reps and progressively changes to lighter weights with higher reps. Starting the first few weeks with more compound movements and weights heavy enough to employ rest/pause technique to finish the last few reps of each set. Rest periods are 1 - 1.5 minutes. My diet is still way off. I am getting all my protein, but my carbs are off and fat is way off. Need to get the percentages to 40:40:20. My cardio needs to be kicked up a notch. I am not a big fan of 35-45 minute cardio sessions, so I will probably stick to 1 minute sprints/1 minute rest for 15 minutes, 3x per week. Here is today's workout.


Week 1 - 01/29/12 - Shoulders & Calves: sets, (weight) reps 


Shoulders:
Rubber Band Lateral Raise & Press (warm up): 4 sets (30) 10
Seated Dumbbell Press: 3 sets (90) 11, (95) 8, (95) 7
Lateral Raise: 3 sets (30) 10, (35) 10, (40) 8
Upright Row: 3 sets (95) 10, (115) 10, (115) 10
Bent Lateral Raise: 3 sets (20) 10, (25) 10, (25) 10


Calves:
Smith Machine Calf Raise (warm up): 4 sets (135) 20, 20, 20, 20
Seated Calf Raise: 4 sets (195) 10, (215) 10, (215) 10, (215) 10
Single-Leg Calf Press (Linear Leg Press): (210) 10, (230) 10, 10, 10