Chest & Calves, Week 9, Day 54 Y3T

04/05/12
7 Exercises: 3-4 sets, (weight), 12-20 reps
30-60 second rest periods.

Chest:
Warmup, Crossfit Pushups: 30, 15, 10, 15
Incline DB Press: (superset with DB Flys), (80) 14, 15, 16
Incline DB Fly: (40) 14, 15, 16
Cable Crossover: 3 Dropsets, [(32.5) 12, (27.5) 7, (22.5) 7] x3
Dips (weighted): (45) 16, 18

Calves:
Standing Smith Raise: (160) 20, 20, 20, 20
Seated Raise: (150) 18, 16, 18, 18

Back, Week 9, Day 53 Y3T / Cardio Strength 30 min

04/04/12
7 Exercises: 2-3 sets, (weight), 12-20 reps
0-30 second rest periods

Back:
Warmup, Wide Pullups: 19, 10, 10, 9
Wide Grip Lat Pull Down (superset with close grip): (140) 14, (140) 12, (140) 12
Close Grip Pull Downs: (140) 12, (100) 12, (120) 12
Barbell Row: (135) 17, 20
Seated Pulley Row: (160) 18, 18
DB Rows: Dropset x 2, [(100) 12, (60) 8], [(100) 10, (60)]
Good Mornings: (15) 15, 15, 15,

Cardio Strength Circuit (little to no rest periods):
Burpee: 10
Medball Sit & Stands: 10
Handstand Pushup: 10
Box Jumps (24 lbs Bar): 10
Repeat 5 times.

Legs, Week 9, Day 52 Y3T

04/03/12
6 Exercises: 34 sets, (weight), 14-20 reps
0-30 second rest periods

Warmup, Squats: (135) 15, 15, 15, 20
Extensions: (130) 20, (140) 18, 17, 18
Leg Press (feet low): (630) 20, 18, (540) 15
DB Lunge: (60) 12, 12, 8
Leg Press (feet high): (450) 20, 20, 20
Leg Curl: (110) 20, (120) 20, (130) 20

This was a good workout, Quads are pretty sore. Love my new shoes Reebok Reflex trainers!

Arms, Week 9, Day 51 Y3T

04/02/12
8 Exercises: 3-4 sets, (weight) 12-16 reps

Triceps:
Press Down: (50) 20, (60) 14, (70) 14
Skull Crusher: (65) 14, (75) 14, 13
Close Grip Bench Press (smith): (110) 16, [(160) 9, (110) 7], [(160) 9, (110) 8]

Biceps:
LF Machine Curls: (110) 20, (120) 20, [(120) 8, (90) 12]
Barbell Curls: (65) 20, 24, [(65) 12, (45) 12]
Close Grip Camber Curls (superset w/Preacher Curls): (45) 10, 10, 10, 10
Preacher Curls: (45) 12, 12, 12, 12
Hammer Curls: 3 dropsets, (45) 6, (35) 8, (25) 10 x3

Shoulders, Week 9, Day 50 Y3T / crossfit

The following exercises are done one after another without rest periods. For the curls and presses, a weight must be chosen where the reps can be done quickly and with good form and control.

Plyo Pull ups: 10, Biceps Cable Curl: 10, Triceps Rope Press: 10  (5 sets)

Dumbbell Burpies: (20) 12 reps, DB Squat: (60) 12 reps, Medball Pass (14) 60 seconds (5 sets)

Shoulders:
DB Press (seated): (100) 14, 14, 14, 14
Clean & Press: (85) 10, 9, 8
Side Raise: (20) 14, 14, 14

Calves & Abs, Week 8, Day 50 Y3T / Insanity Fit Test

03/31/12
7 Exercises: 3-4 sets, (weight), 12-25 reps
0-30 seconds rest periods

Abs:
Russian Twist: 3 sets, 45 seconds (8)
Plank: 3 sets, 60 seconds
(these two are done back to back with no rest periods)
Medball Sit & Stand: 3 sets, (8) 15, 15, 10
Leg Raises (captain's chair): 15, 20, 15
Rope Crunch: (67.5) 25, (72.5) 25, (77.5) 25, 25

Calves:
Standing Smith Raise: (160) 25, 20, 20, 20
Seated Raise: (150) 15, 15, 15

Insanity Fit Test:
Switch kicks: 80
POwer Jacks: 55
Power Knees: 75
Power jumps: 32
Globe jumps: 15
Burpies: 23
Pushup Jacks: 35
Plank Knees: 28

This was the worst score out of 3 on the fit test. My knee has been giving me problems and I am still fat.
My rear delts are still pretty sore from the back workout the other day (a lot of rowing). Got the new Reebox Reflex shoes (the training ones that are reenforced and I guess they are only available in blue?). Love the shoes, look and feel! Much more support than my previous pair of reflex shoes.

I have been watching cross fit games on youtube and feeling like I need to start training at a crossfit gym.

Chest, Week 8, Day 49 Y3T

03/30/12
6 Exercises: 3-4 sets, (weight) 12-14 reps
30-60 second rest periods

Warm up, Smith Pushups: 20, 20, 15
Incline DB Press: (100) 14, 14, [(100) 8 (75) 4]
HS Incline Press: (150) 14, 14, 14, 14
Cable Cross Over: (22.5) 15, (27.5) 15, 15
Incline Fly: (50) 14, 14, 12
Weighted Dips: (45) 15, 12, 9 (0) 10