Monday, July 20, 2015

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!!
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