Shoulders & Abs, Week 5, Day 23 Y3T

Yesterday was a rest day. I have been slacking on diet and cardio, as usual. I am planning on starting on Thursday, March 1st.

02/28/12 Exercise, sets, (weight) reps
Shoulders:
Warmup, Band Raises (rear/front/side): 4 sets, (30) 14, 14, 14, 14
Smith Press: 3 sets, (200) 12, 9, (160) 12
Front Raise (dumbbells): 3 sets, (30) 14, 14, 14
Lateral Raise: 3 sets, (30) 14, 14, 12
Reverse Cable Fly: 3 sets, (22.5) 14, 12, (17.5) 10, 12
Abs:
Rope Crunch: 4 sets, (67.5) 25, 25, 25, 25
Leg Raise: 4 sets, 15, 10, 10, 10
Russian Twist: 3 sets, (10) 45s, 30s, 30s

Chest & Calves, Week 4, Day 22 Y3T

02/26/12 Exercise: sets, (weight) reps
Chest:
Warmup, Cable Flys: 5 sets, (17.5) 11, (22.5) 10, 10, 10, (27.5) 10
Incline Dumbbell Press: 3 sets, (100) 10, 10, 8
Incline Dumbbell Fly: 3 sets, (50) 10, 8, 8
Dips: 4 sets, (45) 10, 10, 10, 7
Calves:
Smith Raise: 4 sets, (225) 20, (185) 20, 20, 20
Seated Raise: 4 drop sets, [(195)10, (145)5] x 4
Calf Press (leg press): 3 sets, (215) 10/10, 10/10, 10/10 

Back, Week 4, Day 22 Y3T

Hams were sore for this workout, so dead lifts were a bitch and twice as sore after this workout. I love doing dead lifts though.

02/25/12 Exercise, sets, (weight) reps
Warmup, Wide-grip pull ups: 10, 10, 10
Warmup, Dead Lift: 3 sets, (135) 10, 10, 10
Dead Lift: 4 sets, (315) 10, 8, 6, (225) 8
Bentover Bar Row: 3 sets, (180) 10, 10, (135) 10
Seated Pulley Row: 3 sets, (160) 10, (200) 10, (220) 7
Wide-grip Pull Down: 3 sets, (160) 10, (180) 9, (140) 10
Rear Shrug: 3 sets, (110) 10, (130) 10, 10
Front Shrug: 3 sets, (130) 8, (110) 10, 10

Legs, Week 4, Day 21 Y3T

I had to split legs into two workouts. I did quads first, then hams two hours later. My quads did not really get sore, tender at best. My hams and glutes on the other hand, were hurtin'. I definitely need to add more volume to the quad routine. Here is the workout.

02/24/12 Exercise, sets, (weight) reps
Quads:
Warmup, Extensions: 2 sets, (90) 10, 10
Warmup, Squats: 4 sets, (135) 10, 10, 10, 10
Squat: 3 sets, (275) 10, 10, 7
Extensions: 3 sets, (160) 10, (170) 10, (180) 10
Leg Press: 3 sets, (730) 10, (820) 10, 9
Hams:
Warmup, Lunges: (50) 12
Warmup, Squat: (50) 10
Leg Curls: 3 sets, (130) 10, (150) 10, (170) 10
Stiff-leg Dead Lift: 3 sets, (160) 10, (180) 10, 10

Arms, Week 4, Day 20 Y3T

Week 4 is a repeat of week 1. I changed a couple of the exercises, but for the most part its the same workout with a little more weight in some cases. So basically this training program works like this.
Week 1 & 4: reps 8-10, sets 2-3, maximum weight, utilize rest pause, rest period 30-60 seconds
Week 2 & 5: reps 12-14, sets 3-4, maximum weight, utilize rest pause, rest period 1-2 minutes
Week 3 & 6: reps 16-20, sets 2-4, maximum weight, utilize rest pause and drop sets, rest period 2-3 minutes

02/23/12 Exercise, sets, (weight) reps
Triceps:
Push down (with rope): 4 sets, (30) 10, (42.5) 10, (50) 10, (57.5) 10
Push Down (cambered bar): 3 sets, (72.5) 10, (95) 10, 10
Overhead Extension (with dumbbell): 3 sets, (90) 10, 9, (80) 10
Biceps:
LF Machine Curls: (90) 10, (110) 10, (120) 10, (130) 10
Bar Curl: (110) 9, (75) 10, 10, (65) 10
Hammer Curl: (40) 10, 10, 10, 10

Shoulders, Week 4, Day 19 Y3T

I like these heavy weight, low rep workouts, but I feel like a couple more sets couldn't hurt. My shoulders feel fatigued while I type on the keyboard. Here's the workout.

Exercise, Sets, (weight) reps

Shoulders:

Warm up, Band Raises (front & side): 4 sets, (30) 10, 10, 10, 10

Seated Dumbbell Press: (90) 11, (95) 8, [(90) 6, (60) 3]

Lateral Raise: (40) 10, (35) 10, (40) 9

Upright Row: (115) 9, 8, (85) 10

Rear Delt Cable Crossover: (17.5) 11, (22.5) 11, 9

Chest & Abs, Week 3, Day 18 Y3T

Didn't work out today aside from some exercise demos for clients. Probably won't work out tomorrow either, but yesterday's workout was decent. Abs are sore but chest isn't really sore. I think I am starting to miss undulating sets and higher volume. Here's the workout.


02/19/12 Exercise: sets, (weight), reps
Chest:
Warmup: Pushups: 1 set, 40
Warmup: Plyo Pushups: 3 sets, 10, 10, 10
Incline HS Press: 2 drop sets, [(200) 14, (150) 4], [(190) 7, (100) 8]
Incline Dumbbell Fly: 2 drop sets, [(45) 11, (20) 8], [(45) 10, (30) 5]
Cable Crossover: 2 drop sets, [(22.5) 14, (12.5) 12], [(22.5) 14, (12.5) 14]
Abs: 
Rope Crunch: 4 sets, (62.5) 25, 25, 25, 25
Leg Raise: 15, 12, 10, 10
Russian Twist: 4 sets, (10) 45 seconds each
Forward Jumps (40 inch): 3 sets, 10, 10, 10
Plank: 3 sets, 60 seconds each