Y3T training program is over for now!

The Y3T program was developed by Pro Trainer Neil Hill. If you don't know who he is, look him up. He trains some of the top, pro bodybuilders. I liked the variety of the program and I am willing to give it another go, but I am trying something a little different first.

I completely slacked off when it came to cardio and diet. Nothing unusual for me, but I plan on turning that around now. At least the cardio part! My diet is healthy and consistent when it comes to nutrition, it could definitely be cleaned up though. Without cardio and a clean diet my body fat pretty much stayed the same. I did make some gains in size and I look leaner and more vascular. My current muscle mass and workout intensity allows me to eat anything I want whenever I want, at the cost of maintaining a higher body fat percentage.

The plan is to reduce bodybuilding workouts and increase strength and endurance cardio workouts.
I plan on adding short running workouts, a mile to three miles tops. I will be doing more circuits and crossfit-style workouts, but I will always be putting emphasis on a particular muscle group for each workout.

Chest & light cardio

Pushups: 3 sets of 20
Bench Press (utilized rest/pause and forced reps): (225) 20, 20, 20
Incline DB Press (utilize rest/pause): (60) 20, 20, 20
DB Fly (slight incline): (45) 20, (40) 20, 20

Bird Dog Pushup: 15, 10, 14
2 Ball Crunch: 20, 20, 20
Burpies: 20, 20, 20

Run: .5 miles,
Sprints: .5 miles

Back, Calves & Circuit, Week 12, Day 69 Y3T

04/26/12

Back:
Warmup, Wide Grip Pullups: 20, 10, 10

Superset the following 2 exercises:
Wide Grip Pulldowns: (140) 14, 14, 12
Close Grip Pulldowns; (120) 14, 11, (140) 8

Barbell Rows: (95) 20, (115) 20
Seated Pulley Rows: (160) 18, 17
DB Rows: (80) 15

Calves:
Seated Raise: (150) 20, 12, 15, 12, 12
Standing Raise: (110) 20, (160) 20, 20, 20

Circuit:
1 mile run
Overhead Squat: (65) 10, 10, 10, 10
Burpies with pushup and pullup: 10, 10, 10, 10
Deadlift: (155) 10, 10, 10, 10
Pushup: 20, 20, 20, 20
Crunch: 20, 20, 20, 20

This circuit was brutal on its own, let alone, following a decent back workout. Ouch!

Arms, Week 12, Day 68 Y3T

04/25/12

Triceps:
Rope Press: (30) 16, (40) 16, 16, 10

Superset the following 2 exercises:
Skullcrusher: (65) 16, 16, 15
Close Grip Bench Press (smith rack): (160) 16, 14, 16

Biceps:
LF Machine Curls: (110) 16, 16, 16, 10
Bar Curl: (55) 25, (65) 20, 5, (55)  25
Preacher Curls: (55) 22, 21, 21
Hammer Curls: (25) 60

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