Back, Week 8, Day 48 Y3T (little to no rest)

03/29/12
Exercise: 3 sets, (weight) 12-14 reps
Rest periods 30 seconds or less. Instead of using the timer to time restperiods, I just let it run and keep the workout under 30 minutes.

Wide Pull ups: 15, 10
Weighted Pullups: (25) 10, 5
Pull Downs: (140) 14, 14, (120) 14
One Arm DB Row: (100) 14, 12 (90) 12
Seated Cable Row: (160) 14, (180) 12, (160) 12
Barbell Row: (135) 14, 14, 11

Legs, Week 8, Day 46 Y3T

03/27/12
Exercise: 4 sets, (weight) 12-14 reps
rest periods 30 seconds or less

Warm up, Squats: (135) 14, 14, 14, 14
Leg Extensions: (130) 14, (150) 14, (160) 14, 14
Leg Press: (550) 14, (730) 14, 14, 14
Narrow Squat: (135) 14, (185) 14, 14, 14
Stiff Leg Dead Lift: (160) 12, (180) 12, (160) 12
Leg Curls: (130) 14, 14, 14, 12

Quads & glutes were sore, but not hamstrings.

Arms, Week 8, Day 45 Y3T (little to no rest)

Exercise: 3-4 sets, (weight) 12-14 reps
Rest Periods 30 seconds or less. Rest periods are just long enough to change weights or get a drink of water, then back to it.

Triceps:
Warmup, Rope Press: (30) 20, 20, (40) 20, 20, 11
Seated Overhead Extension (camber bar): (65) 14, (75) 14, 14
DB Kickbacks: (20) 14, 12, 14
Skullcrusher: (65) 14, 14, 12, 9

Biceps:
Warmup, LF Curl Machine: (110) 14, 14, 14, 11
Preacher Curls (camber bar): (65) 12, 13, 11
Camber Bar Curl (close grip): (65) 12, (55) 12, 12
Incline DB Curl: (25) 12, 12, 11, 10

Little to no rest periods was tough, but the pump was good, felt jacked fo sho. My biceps felt like they were going to tear off on the preacher and incline curls. Biceps were nice and sore the next day,

Shoulders, Week 8, Day 44 Y3T

Exercise: 3-4 sets, (weight) 12-14 reps
Rest periods 1-2 minutes

Band Raises, Front, Side, Rear: (50) 10, 10, 10
DB Press: (100) 12, [(100) 8, (80) 4], [(70) 11, (50) 3]
DB Front Raise: (25) 14, 14, 12
DB Side Raise: (30 14, (35) 12, (30) 12
Military Press (standing): (135) 12, 10, 9
Rear Cable FLy: (17.5) 14, (22.5) 14, 12

Chest, Week 7, Day 43 Y3T

03/24/12
Exercise: 3-4 sets, (weight), 8-10 reps
Rest periods: 30-60 seconds

Decline Press: (190) 10, 10, 10
Incline Smith Press: (200) 10, (220) 10, (250) 9
Incline Fly: (45) 10, (50) 10, (55) 10
Weighted Dips: (45) 18, 15, 10

Back, Week 8, Day 42 Y3T

03/23/12
Exercise: 3-4 sets, (weight) 8-10 reps
rest periods 30-60 seconds

Warm up, Wide Pullup: 10, 10
Wide Pullup (weighted): (25) 10, [(45) 5, (25) 4], [(45) 4, (25) 4]
HS Row: (280) 10, (320) 10, 10
Pull DOwn (close grip): (180) 10, (160) 10, (140) 10
Straight Pull Down: (42.5) 10, (50) 10, 10
Traps, Rear Shrug: (110) 10, (160) 10, (180) 10, (110) 10
Front Shrug: (110) 10, 10, 10, 10

Day Off. Insanity Workout FItness Test

I warmed up for about 5 minutes before I did this, but I don't think it was good enough. You almost need to be on your second wind to do this test properly. I did worse than I did the first time, and that was after a pretty good leg workout. I dont remeber what the rest periods are supposed to be, I did 30 seconds for most and 60 seconds after the burpies. Friggin' burpies! Each exercise is a max effort for one minute, trying to do as many repetitions as possible within that minute.

My Fitness Test results:

03/17/12
Switch Kicks 138
Power Jacks 60
Power Knees 75
Power Jumps 46
Globe Jumps 11
Burpies 22
Pushup Jacks 41
Plank Knees 49

03/23/12
Switch Kicks 89
Power Jacks 65
Power Knees 71
Power Jumps 33
Globe Jumps 10
Burpies 21
Pushup Jacks 40
Plank Knees 50