Easter Update - 5 weeks out

How's everyones Easter weekend gone? Have you trained? Rested? Spent time with friends and family? Ate until your stuffed? Well I've done all of them and had an amazing weekend.

I headed down to Wales to surprise Bleddyn Escott for his birthday along with a few other friends, we went out for a bite to eat, had a top laugh then hit the gym early Easter Sunday for a Chest and Tris workout. I personally was feeling pretty flat and towards the end of last week but just being around like minded people with the same passion has really lit the fire inside me again for my show. So a huge thanks to everyone for that and a big thanks to Charlotte for arranging the weekend and putting us all up for the night.

Happy birthday Bled

5 weeks out after hitting a PB on incline dumbbell press, very happy considering I'm dieting down and not far out from my show.

And finally I just wanted to share my new YouTube Channel: AestheticLifestyle. I managed to film my chest and tris workout from the weekend and I'll be posting it soon along with updates about my show, training, nutrition and vlogs. In the mean time here's my intro for the channel and for all my up and coming videos. Please comment below, on the video, on Facebook or Twitter to let me know what types of videos you'd like to see on the channel.

Lee

Y3T Program - Week 7

With week 6 out of the way it’s on to week 7, which is very similar to week 1 and 4 of the program as it’s a 3 week cycle with a few amendments.

So it’s back to heavier weights and high reps, targeting my 2B fast twitch muscle fibers. On the program you should be looking to increase your weights by 5%-10% from the first/fourth week, however only do this if you can handle the weight and maintain perfect form focusing on the muscles your targeting.

DAY 1 – Quads & Hamstring

EXERCISE	Set #1	Set #2	Set #3	Set #4
Leg extension: 2 warm up sets			XX	XX
Squats: 4 warm up sets
Squats: 4 working sets of 8-10 reps
Hack Squat: 4 working sets of 10-12 reps
Leg extensions: 4 working sets of 8-10 reps
Lying Leg Curl: 4 warm up sets
Lying Leg Curl: 4 working sets of 8-10 reps
Stiff-legged dumbbell deadlift: 4 working sets of 8-10 reps
Seated leg Curl: 2 working sets of 8-10 reps

DAY 2 – Chest & Triceps

EXERCISE	Set #1	Set #2	Set #3	Set #4
Incline Dumbbell Press: 3-4 warm up sets
Incline Dumbbell Press: 4 working sets of 8-10 reps
Incline Dumbbell Flyes: 3 working sets of 8-10 reps				XX
Machine Bench Press: 3 working sets of 8-10 reps				XX
Straight Bar Triceps Pushdown: 3 warm up sets				XX
Straight Bar Triceps Pushdown: 4 working sets of 8-10 reps
Seated Triceps Extension: 4 working sets of 8-10 reps

DAY 3 – Rest

DAY 4 – Back & Biceps

EXERCISE	Set #1	Set #2	Set #3	Set #4
Wide-grip pulldowns: 4 Warm up sets
Wide-grip pulldowns: 3 working sets of 8-10 reps				XX
T-Bar row: 3 working sets of 8-10 reps				XX
Rack pulls: 3 working sets of 8-10 reps				XX
Seated cable row: 3 working sets of 8-10 reps				XX
Barbell Curl: 4 warm up sets
Barbell Curl: 4 working sets of 8-10 reps
Standing Dumbbell Curl: 4 working sets of 8-10 reps

DAY 5 – Shoulders & Calves

EXERCISE	Set #1	Set #2	Set #3	Set #4
Side lateral raise: 4 warm up sets
Side lateral raise: 3 working sets of 8-10 reps				XX
Push press: 3 working sets of 8-10 reps				XX
Upright barbell row: 3 working sets of 8-10 reps				XX
Dumbbell bent-over raise: 3 working sets of 8-10 reps				XX
Standing Calf raise: 4 warm up sets
Standing Calf raise: 4 working sets of 8-10 reps
Seated calf raise: 4 working sets of 8-10 reps

Y3T Program - Week 6

WEEK 6

DAY 1 – Quads & Hamstrings

Exercise	Set 1	Set 2	Set 3	Set 4
(warm up) Leg Extensions	28kg x 15	28 kg x 15	28kg x 15	29kg x 15
Leg Extensions (2 triple drop sets)	56kg x 40 49kg x 40 42kg x 40	49kg x 40 42kg x 40 35kg x 40	XX	XX
(warm up) Squats	30kg x 15	40kg x 15	XX	XX
Squats (25 reps x 2)	55kg x 25	60kg x 25	XX	XX
Standing Platform Lunges (20reps x 2)	20kg dumbbells x 20	20kg dumbbells x 20	XX	XX
Leg Press (50reps x 2)	65kg x 50	65kg x 50	XX	XX
Superset	XX	XX	XX	XX
Lying Leg Curl (25 reps x 2)	40kg x 25	40kg x 25	XX	XX
Stiff Legged Deadlift (25reps x 2)	30kg x 10	30kg x 10	XX	XX

DAY 2 – Chest & Triceps

Exercise	Set 1	Set 2	Set 3	Set 4
(warm up) incline Smith machine	10kg x 15 (plus bar)	10kg x 15 (plus bar)	10kg x 15 (plus bar)	10kg x 15 (plus bar)
Incline Smith machine (3 drop sets x 15 reps)	40kg x 15 35kg x 15 35kg x 15 (plus bar)	35kg x 15 30kg x 15 25kg x 15 (plus bar)	30kg x 15 25kg x 15 20kg x 15 (plus bar)	XX
Incline dumbbell flyes (3 drop sets x 16 reps)	14kg x 16 10kg x 16	14kg x 16 10kg x 16	14kg x 16 10kg x 16	XX
(warm up) Tricep push down	16kg x 20	16kg x 20	16kg x 20	16kg x 20
Tricep push down (3 drop sets x 20 reps)	18kg x 20 13kg x 20 11kg x 20	18kg x 20 13kg x 20 11kg x 20	18kg x 20 13kg x 20 11kg x 20	XX

DAY 3 – Rest Day

DAY 4 – Back & Biceps

Exercise	Set 1	Set 2	Set 3	Set 4
(warm up) Low pulley row	14kg x 20	14kg x 20	14kg x 20	14kg x 20
Superset	XX	XX	XX	XX
Low pulley row: (16 reps x 2, wide grip pull downs 16 reps x 2)	16kg x 16 50kg x 16	16kg x 16 50kg x 16	XX	XX
Superset	XX	XX	XX	XX
T Bar row (20 reps x 2)	20kg + Olympic bar x 20	20kg + Olympic bar x 20	XX	XX
Straight arm pull downs (14 reps x 2)	26kg x 15	26kg x 15	XX	XX
Dumbbell pull overs (20 reps x 2)	24kg x 20	24kg x 20	XX	XX
(warm up) EZ bar curls	15kg x 20	15kg x 20	15kg x 20	XX
EZ bar curls (25 reps x 3)	10kg + EZ Bar x 25	10kg + EZ Bar x 25	10kg + EZ Bar x 25	XX
Seated dumbbell curl (2 drop sets x 15 reps)	10kg x 15 8kg x 15	10kg x 15 6kg x 15	XX	XX

DAY 5 – Shoulders & Calves

Exercise	Set 1	Set 2	Set 3	Set 4
(warm up) Seated side lateral raise	6kg x 20	6kg x 20	6kg x 20	6kg x 20
Seated side lateral raise (2 triple drop sets x 15 reps)	10kg x 15 8kg x 15 6kg x 15	10kg x 15 8kg x 15 6kg x 15	XX	XX
Power clean press (3 sets x 25 reps)	10kg + Olympic Bar x 25	10kg + Olympic Bar x 25	10kg + Olympic Bar x 25	XX
Seated front dumbbell raise (20 reps x 2)	8kg x 20	8kg x 20	XX	XX
Reverse machine flyes (triple drop set 16 reps x 3)	42kg x 16 35kg x 16 28kg x 16	42kg x 16 35kg x 16 28kg x 16	42kg x 16 35kg x 16 28kg x 16	XX
(warm up) machine calf raise	40kg x 20	40kg x 20	XX	XX
Single leg calf raise (25 reps x 2)	25kg plate x 25	25kg plate x 25	XX	XX
Smith machine calf raise (25 reps x 2)	60kg plate x 25	60kg plate x 25	XX	XX