Week 3: From Flat to All That

I just completed week 3 of Jamie Eason's From Flat to All That program.  This week really increased the workouts and the weight.  I did modify a little bit.  I switched up a few days and dropped two of the leg days.  I got in a full body on Monday so really just one leg day is what's missing. Here's what I did:
Monday: Pump
Tuesday: Chest and Abs at home.  Next week I'm going to have to do this one in the gym because I didn't have enough weight.  My chest was a little sore from all the push-ups though.
Wednesday:  Shoulders, Tris and Cardio
Thursday: Legs (Glutes, Calves (1 exercise), and Abs)
Saturday: Back and Biceps (I threw in some pull ups in lieu of cardio)
This week was all about figuring out how much weight I need in order to really push myself with only 10 reps.  Next week I plan on adding more weight to push myself and my heart rate.
I had a little shadow when I did my at-home workout.  Whatever I do, he tries to mimic.  Love his heart! Ab time My ab buddy

If y'all are interested, here's the link for the program: From Flat to All That
I will also post it below...

	“FROM FLAT TO ALL THAT!” Weeks 3 & 4
		Monday			Tuesday
		glutes/abs	Sets & Reps		Shoulders/Tris/cardi0	Sets & REPS
		Squats	3 x 10		DB Shoulder Press	3 x 10
		Weighed Hip Thrusts	3 x 12		DB Front Delt Raises	3 x 10
		Deadlifts	3 x 10		45 Degree Lying Lateral Raises	3 x 10
		Single-leg Squat	3 x 10		Rear Delt Rope Pulls	3 x 10
		Bands (abduction)	3 x 20		Narrow Push-ups	3 x 20
		Weighted straight leg Crunch	3 x 20		Incline Bench Skullcrushers	3 x 20
		Heels to Ceiling Crunches	3 x 20		CARDIO	Repeat 6 time
		Bicycle Crunches	3 x 25		Stepmill	3 minutes
					Jump lunges	20
					Bicycle Crunches	25
		Wednesday			Thursday
		Chest/ABs			Glutes/Hams/Calves	sets & reps
		Incline Chest Press	3 x 10		Quads- Pre-fatigue Leg Extensions	3 x 20
		Wide Push-ups	3 x 20		Walking Lunges	3 x 20
		DB Pullovers	3 x 10		Wide BB Squat	3 x 20
		Cable Flyes	3 x 10		Zercher Step-ups	3 x 10 (each side)
		Up-up/Down-down Plank Push-ups	3 x 20		Lying Leg Curls	3 x 12
		V-ups	3 x 12		Weighted Hyperextensions	3 x 12
		Swiss Ball Ab Tucks	3 x 12		Standing Calf Raises	3 x 20
					Seated Calf Raises	3 x 20
		Friday			Saturday/Sunday
		Back/Bicep/Cardio	sets & reps		Legs/Abs/Calves	Sets & Reps
		Wide-grip Lat Pull-down	3 x 12		Leg Press	4 x 10
		Narrow-grip Lat Pull-down	3 x 12		Single-leg Squat	3 x 10
		Lying Incline Bench DB Rows	3 x 12		Leg Extensions	4 x 10
		Cable Straight Arm Pushdown	3 x 12		Sumo Squats	3 x 10
		Alternating Bicep Curls	3 x 10 (each side)		Deadlifts	4 x 10
		Concentration Curls	3 x 10 (each side)		Seated Calf Raises	3 x 20
		Rope Cables Curls	3 x 15		Standing Calf Raises	3 x 20
					Side Crunches	3 x 20 (Each Side)
		Cardio- 20 minute HIIT	Optional		Scissor Kicks	3 x 20
					Reverse Crunches	3 x 20

Copyright © - Jamie Eason Middleton, 2015

Is anyone else doing this?  I would love to hear about your journey!!