Y3T Program - Week 2

So after hitting my 2B fast twitch muscle fibers in week one, it’s now time to hit my 2A fast twitch muscle fibers in week 2. This week will focus on a higher rep range meaning I’ll also be lower the weights.

Again I’ll be making sure I keep perfect form by really focusing on the muscles I’ll be using and also keep my rest periods down to 60 seconds. One last thing I want to add is although the program specifies a certain rep range (week 1: 8-10 reps and week 2: 14-16 reps) I always hit the top end.

One mental error that a lot of people make when lifting weights is they’ll say to themselves or their gym partner that they’re aiming for 12 but would be happy with 8. So come the 8^th rep they’ve mental achieve what they’d be happy with and they’re beaten and their gym partner either has to spot the last 4 or they just give up. When the real goal and what they should be aiming for is 12 reps. Just think back to previous sessions or when you first started training and I’m sure you’ll be guilty of this, I know I am on countless times and that’s why now if I say I’m going for 12, I’m going to hit 12! Even if that means incorporating res pause, make sure you hit that 12 and don’t be mentally beaten.

So below are my training logs for the second week of the program. As of next week I’ll be posting them in a slightly different format along with the weights I used on each set.

DAY 1: Quads & Hamstrings

(warm up) Hack Squats:  8 – 10 reps x 4

Hack Squats: 14 - 16 reps x 4

Smith Machine Front Squats: 14 - 16 reps x 4

Leg Extensions: 14 - 16 reps x 4

(warm up) Lying Hamstring Curl: 8 - 10 reps x 4

Lying Hamstring Curl: 14 - 16 reps x 4

Single Hamstring Curl: 14 - 16 reps x 4

Stiff Leg Dumbbell deadlift: 14 - 16 reps x 4

(60 seconds rest between sets)

DAY 2: Chest & Triceps

(warm up) Pec Deck: 8 -10 reps x 3

Pec Deck: 12 - 14 reps x 3

Incline Smith Press: 12 - 14 reps x 3

Incline Flyes: 12 - 14 reps x 2

Incline Dumbbell Press: 12 - 14 reps x 2

(warm up) Seated Overhead Press: 8 10 reps x 4

Steated Overhead Press: 12 - 14 reps x 3

Weighted Dips: 12 - 14 reps x 2

EZ Bar Skull Crush: 12 - 14 reps x 2

Wide Tricep Push Down: 12 - 14 reps x 3

DAY 3: Rest Day

DAY 4: Back & Biceps

(warm up) Wide Grip Lat Pulldown: 8 – 10 reps x 4

Wide Grip Pulldown: 12 - 14 reps x 4

T-Bar Row: 12 - 14 reps x 3

Seated Cable Row: 12 - 14 reps x 3

Rack Pulls: 12 - 14 reps x 2

(warm up) EZ Bar Curls: 8 – 10 reps x 1

EZ Bar Curls: 12 - 14 reps x 3

Standing Dumbbell Curls: 12 - 14 reps (each arm) x 3

Hammer Curls: 12 - 14 reps x 2

DAY 5: Shoulders & Calves

(warm up) Seated Side Lat Raises: 8 – 10 reps x 4

Seated Side Lat Raises: 12 - 14 reps x 3

Barbell Front Raises: 12 - 14 reps x 3

Seated Dumbbell Press: 12 - 14 reps x 3

Lying Rear Delt Flyes: 12 - 14 reps x 3

(warm up) Machine Calf Raises: 8 – 10 reps x 4

Single Leg Calf Raises: 12 - 14 reps x 3

Smith Machine Calf Raises: 12 - 14 reps x 3

Week 2 was good, especially Day 1 (Quads & Hamstrings) and Day 4 (Back and Biceps). The DOMS (Delayed Onset Muscle Soreness) were crazy after these two sessions.

I have a few articles lined up for over the coming weeks however I have been asked a lot about my nutrition while on the Y3T program so I’ll post that on a separate article within the next few weeks.

Any questions just comment below or tweet me @lee_malone or @AestheticLifest