Shoulders, Week 12, Day 67 Y3T

04/24/12

Warmup, Band Raises (side, front, rear): 3 sets, 12 reps each
Handstand Pushups: 15, 10, 10, 7

Superset the following 2 exercise:
Seated Press: (90) 12, (80) 12, (70) 11
Side Raise: (25) 12, (20) 16, (20) 16

Front Raise: (25) 16, (30) 15, (25) 14
Bent Lateral Raise: (15) 20, 20, 13

Rest Day, Small Circuit

04/23/12

0-30 second rest periods
Over head Squat: (65) 10, 10, 10, 10, 10
Burpie with pushup and pullups: 10, 10, 10, 10, 10
Deadlift: (155) 10, 10, 10, 10, 10

This was a tough one!

Chest & Abs, Week 11, Day 66 Y3T

04/22/12

Chest:
Warm up, Pushups (regular/plyo/bird dog): 2 sets, 30, 15, 14
Incline DB Press: (90) 12, (80) 13, 13
Cable Crossover: (22.5) 14, 14, (27.5) 12
HS Incline Press: (150) 14, (170) 13,
Incline Fly: (50) 12, (45) 12

Abs:
Rope Crunch: (72.5) 20, 20, 20, 20
Leg Raise: 20, 15, 10, 15, 15
Plank: 60 seconds, 30 seconds
Lying Leg Raise: 20, 15, 15

Back, Week 11, Day 65 Y3T

04/21/12

Warmup, Wide grip Pullups: 15, 10, 10
Cable Row: (160) 14, (180) 14, (200) 12
Lat Pull Down: (140) 14, 15, 14
Deadlift: (135) 14, (225) 14, (315) 9
Barbell Row: (135) 14, 14, 10

Legs, Week 11, Day 63 Y3T

04/20/12
Warmup Squats: (135) 14, 14, 14, 14
Extensions: (150) 14, 14, 14, 14
Leg Press (feet low): (550) 14, (640) 14, 14, 14
Squats (low & slow): (185) 14, 12, 12, 12
Stiff Leg Deadlift: (140) 14, 12, 12, 12
Seated Curl: (130) 14, 14, 12, 14

Arms, Week 11, Day 62 Y3T

04/19/12
8 exercises: 3-4 sets, (weight), 12-14 reps
0-30 second rest periods

Triceps:
DB overhead extension: (20) 14, (25) 14, 14, 14
Overhead Cable Extension (seated): (42.5) 14, (47.5) 14,14, 14
Kickbacks: (20) 14, 14, (15) 12
Skullcrushers: (65) 14, 14, 14

Biceps:
LF Machine Curl: (130) 14, 14, (110) 14, 14
Preacher Curl: (55) 14, 14, 14
EZ Bar Curl: (55) 14, 14, 14
Incline DB Curl: (25) 12, 12, 12, 10

Biceps were sore, triceps not so much

Shoulders, Week 11, Day 61 Y3T / 100 Burpies

04/17/12
7 exercises: 3-4 sets, (weight) 8-10 reps
30-60 second rest periods

Warmup, Bands (front, side, rear): 3 sets, 10 reps each
Handstand Pushups: 15, 10, 10, 8
Side Raise: (30) 14, 14, 14
Front Raise: (30) 14, 14, 14
Barbell Press: (135) 14, 12, 7, (95) 9
Reverse Cable Fly: (22.5) 14, (27.5) 13, (22.5) 12

Burpies (with pushup and wide grip pullup): 10 sets, 12, 10, 10, 10, 10, 10, 10, 10, 10, 10
Minimal rest periods between sets