Insanity Workout (Extreme Plyo/Cardio)

03/18/12

The Insanity Workouts are tough! A lot of jumping, heart rate was maxed-out thoughout the entire workout. It was fun and look forward to doing another one.

Legs, Week 7, Day 38 Y3T / Insanity FItness Test

Warm up: Squat: 5 sets, (45) 30, (135) 10, 12, 12, 12
Squat (wide stance): 3 sets, (225) 10, 10, 10
Squat (narrow stance): 3 sets, (135) 10, 10, (dumbbells) (160) 10, (200) 10
Leg Extension: 3 sets, (150) 10, 10, 10
Seated Curls: 3 sets, (150) 10, 10, 10
Stiff Leg Deadlift: 3 sets, (160) 10, 8, 8

I did the Insanity Workout fitness test after my leg workout.

Abs, Week 7, Day 37 Y3T

03/16/12
Exercise: 3-4 sets, (weight/time), reps
0-30 second rest periods

Abs:
Russian Twist: 3 sets, (45 seconds)
Plank: 3 sets, (60 seconds)
Situp/Standup: 10, 10, 10
Rope Crunch: 4 sets, (67.5) 25, (72.5) 25, (77.5) 25, 25
Leg Raise: 20, 15, 10

Chest, Week 6, Day 36 Y3T

03/15/12
Exercise: 3-4 sets, (weight), reps 14-16
rest periods 1-2 minutes

Chest:
Smith Pushup: 3 sets, 30, 20, 20
Incline HS Press: 4 sets, (100) 20, (190) 14, (220) 14, [(240) 6, (190) 6
Incline Dumbbell Fly: 3 sets, (45) 20, [(50) 11, (30) 6], [(50) 11, (30) 6]
Cable Crossover: 3 sets, (22.5) 20, (27.5) 20, 20
Dips (weighted): 3 sets, (45) 10, 8, 7

Arms, Week 6, Day 35 Y3T

03/14/12
Exercise: 3-4 sets, (weight) 16-20 reps
rest periods 30-60 seconds

Triceps:
Tri Press Down (with rope): 4 sets, (30) 20, (40) 20, (50) 20, (40) 20
Press Down (camber): 3 sets, (70) 20, 20, 20
Overhead Extension (dumbbell): 3 sets, (70) 19, 18, 17
Close Grip Bench (smith): 3 sets, (135) 20, 18, 13

Biceps:
LF Machine Curls: 4 sets, (110) 20, [(130) 10, (90) 10], [(130) 6, (90)11], [(110) 8 (70) 7]
Straight Bar Curl: 4 sets, (65) 18, [(65) 8, (45) 12], (45) 9, 11
Hammer Curl: 3 dropsets, [(40) 10, (30 10], [(40) 10, (30) 10], [(40) 10, (30) 10]
Cable Curl: 3 sets, (30) 20, (35) 16, 15

Back, Week 6, Day 34 Y3T

03/12/12
Exercise: 3-4 sets, (weight), 16-20 reps
1-2 minute rest periods

Back:
Wide Grip Pull ups: 3 sets, 15, 12, 10
Lat Pull Down: 3 dropsets, [(160) 12, (100) 8], [(180) 8, (120) 8], [(180) 8, (120) 8]
HS Row: 3 drop sets, [(280) 11, (190) 9], [(280) 9, (190) 11], [(280) 10, (190) 9]
Deadlift: 3 sets, (225) 15, 15, 10
Bent Db Row: 3 sets, (50) 16, 12, 12

Abs & Calves, Week 6, Day 33 Y3T

03/11/12
Exercise, 3-4 sets, (weight), 20-25 reps
1-2 minute rest periods

Abs:
Russian Twist: 3 sets, (10) 45 seconds
Plank: 3 sets, 60 seconds
(previous two exercises are preformed back to back with no rest between)
Sit up/Stand up: 1 set, (10) 15 reps
Rope Crunch: 4 sets, (67.5) 25, 25, 25, 25
Leg Raise: 4 sets, 15, 12, 20, 15
Side Chop: 3 sets, (22.5) 11/11, 11/11, 11/11 (no rest between sets)

Calves:
Calf raise (smith): 3 sets, (160) 25, 25, 25
Seated Calf Raise: 3 sets, (175), [(175) 9, (150) 11], [(175) 9, (150) 5]
Single-leg Calf PRess: 4 sets, (190) 20/20, (145) 20/20, 20/20, 20/20