Abs, Week 10, Day 60 Y3T / Strength & Cardio Circuit

04/16/12
11 exercises, 3-6 sets, (weight), 10-25 reps
30 - 60 second rest periods

Abs:
Rope Crunch: (72.5) 25, 25, 25, 25
Leg Raise: 10, 10, 10, 10, 10, 12

Strength & Cardio Circuit:
0-15 second rest periods between exercises.

Burpee: 10
Barbell Curls: (65) 10
Squat PRess: (65) 10
Pushups: 10
Box Jump: 10
Deadlift: (155) 10
Pullups: 10
Kickbacks: (15) 10
Plank Row: (25) 10
Repeat series 3x's

Chest, Week 10, Day 59 Y3T

04/13/12
4 exercises, 3-4 sets, (weight), 8-10 reps
30-60 second rest periods

Warmup, Incline DB Press: (100) 20, (120) 15, 15
Incline Press: (220) 10, (250) 10, (270) 8, (200) 10
Incline Fly: (55) 10, 10, 10
Weighted Dips: (60) 10, (75) 10, 10, (0) 10

Back, Week 10, Day 58 Y3T

04/12/12
6 exercises, 3-4 sets, (weight) 8-10 reps
30-60 second rest periods

Warmup, Band Rows (hi & low): (100) 15, 15, 15
Wide Grip Pullups: 10, 10, 10
HS Row: (280) 10, (320) 10, 10
TBar Row: (160) 10, 10, 10
Close Grip Pull Down: ((160) 10, (180) 10, 10
Dead Lift: (135) 10, (225) 10, (275) 10, (295) 6
Trap, Rear Shrug: (160) 12, 12, 12, 12

Legs, Week 10, Day 57 Y3T

04/11/12
6 Exercise, 3-7 sets, (weight), 8-10 reps
30-60 second rest periods

Warm up, Squats: (135) 10, 10, 10, 10
Wide Squats: (225) 10, (275) 10, 9
Narrow Squats: (225) 10, 10, 10, (135) 25
Leg Extensions: (130) 12, (170) 10, (180) 10, 10, (150) 10, 10, 8
Stiff Leg Deadlift (dumbbells): (160) 10, 10, 10
Seated Curls: (150) 10, 10, 10, 10

My hamstrings were wrecked from this workout. Quads not so much. My knees have been giving me problems, so I didn't go as heavy as I could have.

Circuit, Day 56, Workout 2

04/07/12
9 Exercises, 3 sets, (weight) 10 reps
No rest between exercises, rest after 9 exercises are completed
1 set (9 exercises) should take 5-7 minutes depending on the weights used.

Burpies: 10
Curls: (65) 10
Squat Press: (65)  10
Pushups: 10
Box Jump: 10
Dead lift: (155) 10
Pullups (wide grip): 10
Kickbacks: (10) 10
Plank: 30 seconds

Shoulders, Week 10, Day 56 Y3T / Workout 1

04/07/12
6 Exercises: 3-4 sets, (weight), reps 8-10
30-60 second rest periods

Warmup, Band Raises (side, front, rear): (20) 10, 10,10 3xs
Barbell Press: (135) 10, (155) 10, (175) 7, (135) 10
Upright ROw: (75) 10, (115) 10, 10
Lateral Raise: (30) 10, (35) 10, (40) 10
Bent Over Lateral Raise: (20) 10, (25) 10, (30) 9
Face Pull: (50) 10, (65) 10, 10

Abs, Week 9, Day 55 Y3T

04/06/12
9 Exercises: 3-4 sets, (weight), 10-25 reps
0-30 second rest periods

Russian Twist: (10) 30 seconds
Plank: 60 seconds
DB Paddle: (10) 30 seconds
Side Plank: 30 seconds
Repeat 4 x's

Rope Crunch: 67.5) 25, (72.5) 25, 25, 25
Leg Raise: 15, 15, 15, 15
Side Chop: (22.5) 10/10, 10/10, 10/10, 10/10
Plyo Pull ups (with knees up): 15, 10, 10

30" Box Jumps: 100