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Week 8
Day 3 (Arms)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, scoop of PB Fit, coconut oil, walnuts, spinach, almond milk) and BPI Best Creatine (1 scoop Fruit Punch flavor w/water)
Preacher Curls (EZ-bar)
110x10
110x10
110x10
Standing Dumbbell Curls (dumbbells)
55x9
55x9
55x9
Hanging Isolation Curls (dumbbells)
40x10
40x10
40x10
Rope Hammer Curl
120x15
120x15
120x15
Pull-ups (hammer-grip)
3 sets of 10
Reverse Curls (EZ-Bar)
95x10
95x10
95x10
Dumbbell Wrist Curls
40x20
40x20
40x20
Wrist-Roller
3 sets of 5 with 7.5 pounds
Hammer Curls--Rogue Bands
3 sets of 15
Post-workout: None
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
Additional cardio: 20 minute skip-rope routine
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Week 8
Day 4 (Shoulders/back- Light)
Pre-Workout: BPI Best Creatine (1 scoop Fruit Punch flavor w/water)
Standing OHP (barbell)
175x8
175x8
190x5
190x5
Arnold Presses (Dumbbells)
50x10
50x10
50x10
Upright Row (EZ-bar)
155x10
155x10
155x10
Barbell Shrugs
305x15
305x15
305x15
Dumbbell Shrugs
60x25
60x25
60x25
Upright Rows--Rogue Bands
3 sets of 15
Pull-ups (ultra wide-grip)
3 sets of 10
Post-workout: Phase8 (1 scoop milk chocolate flavor)
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
-
Week 8
Day 5 (Legs/Chest - Light)
Pre-Workout: BPI Best Creatine (1 scoop Fruit Punch flavor w/water)
Back Squats
250x8
250x8
270x5
270x5
Flat Bench Press (Barbell)
265x8
265x8
280x5
280x5
Flat Bench Press (Swiss Bar)
220x8
220x8
235x5
235x5
Tricep rope push-downs
125x15
125x15
125x15
Tricep push-down with 20" bar
140x15
140x15
140x15
Butterflies--Rogue Bands
3 sets of 15
Post-workout: None
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg) and a Multi-vitamin
-
Week 9
Day 1 (Shoulders/back- Heavy)
Pre-Workout: BPI Best Creatine (1 scoop Fruit Punch flavor w/water)
Standing OHP (barbell)
190x8
190x8
205x5
205x5
Arnold Presses (Dumbbells)
60x10
60x10
60x10
Upright Row (EZ-bar)
175x10
175x10
175x10
Lateral Raises (dumbbell)
55x10
55x10
55x10
Front Raises (Swiss Bar)
85x10
85x10
85x10
Pull-ups (ultra wide-grip)
3 sets of 12
Trunk Rotators (with 45 pound plate)
3 sets of 50
Bradford Presses (barbell)
130x20
130x20
130x20
Post-workout: Phase8 (1 and a half scoops milk chocolate flavor)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), and a Multi-vitamin
-
Week 9
Day 2 (Legs/Chest - Heavy)
Pre-Workout: BPI Best Creatine (1 scoop Fruit Punch flavor w/water)
Back Squats
295x5
295x5
310x3
310x3
Flat Bench Press (Barbell)
295x5
295x5
310x3
310x3
Flat Bench Press (Swiss Bar)
250x5
250x5
265x3
265x3
Butterflies (dumbbell)
55x10
55x10
55x10
Raised push-ups
3 sets of 20
Flat Bench Press (Barbell with Rogue Bands added for resistance)
180x10
180x10
180x10
Post-workout: Phase8 (1 and a half scoops milk chocolate flavor)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg) and a Multi-vitamin
Additional Cardio: 20 minute skip-rope routine
Note: Figured I'd keep things simple and just bench the exact same sets/weights I squatted. :D
Vid of last set of squats:
[youtube]9Fte3MXqlpw[/youtube]
-
Week 9
Day 3 (Arms)
Pre-Workout: BPI Best Creatine (1 scoop Fruit Punch flavor w/water)
Preacher Curls (EZ-bar)
110x10
110x10
110x10
Hammer Curls (dumbbells)
60x10
60x10
60x10
Hanging Isolation Curls (dumbbells)
40x10
40x10
40x10
Rope Hammer Curl
120x15
120x15
120x15
Pull-ups (hammer-grip)
3 sets of 10
Reverse Curls (EZ-Bar)
95x10
95x10
95x10
Dumbbell Wrist Curls
40x20
40x20
40x20
Wrist-Roller
3 sets of 5 with 7.5 pounds
Hammer Curls--Rogue Bands
3 sets of 15
Post-workout: None
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
-
Week 9
Day 4 (Shoulders/back- Light)
Pre-Workout: BPI Best Creatine (1 scoop Fruit Punch flavor w/water)
Standing OHP (barbell)
190x5
190x5
205x3
205x3
Arnold Presses (Dumbbells)
50x10
50x10
50x10
Upright Row (EZ-bar)
155x10
155x10
155x10
Barbell Shrugs
305x15
305x15
305x15
Dumbbell Shrugs
60x25
60x25
60x25
Upright Rows--Rogue Bands
3 sets of 15
Pull-ups (ultra wide-grip)
3 sets of 10
Post-workout: None
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
-
Week 9
Day 5 (Legs/Chest - Light)
Pre-Workout: BPI Best Creatine (1 scoop Fruit Punch flavor w/water)
Back Squats
280x5
280x5
295x3
295x3
Flat Bench Press (Barbell)
280x5
280x5
295x3
295x3
Flat Bench Press (Swiss Bar)
235x5
235x5
250x3
250x3
Tricep rope push-downs
125x15
125x15
125x15
Tricep push-down with 20" bar
140x15
140x15
140x15
Butterflies--Rogue Bands
3 sets of 15
Post-workout: None
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg) and a Multi-vitamin
-
Week 9
Day 6 (cardio)
Pre-Workout: None
3.5 mile outdoor run
Time: 35 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
-
Week 10
Day 1 (Shoulders/back- Heavy)
Pre-Workout: BPI Best Creatine (1 scoop Fruit Punch flavor w/water)
Standing OHP (barbell)
205x5
205x5
220x3
220x3
Arnold Presses (Dumbbells)
60x10
60x10
60x10
Upright Row (EZ-bar)
175x10
175x10
175x10
Lateral Raises (dumbbell)
55x10
55x10
55x10
Front Raises (Swiss Bar)
85x10
85x10
85x10
Pull-ups (ultra wide-grip)
3 sets of 12
Trunk Rotators (with 45 pound plate)
3 sets of 50
Bradford Presses (barbell)
130x20
130x20
130x20
Post-workout: None
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), and a Multi-vitamin
-
Week 10
Day 2 (Legs/Chest - Heavy)
Pre-Workout: BPI Best Creatine (1 scoop Fruit Punch flavor w/water)
Back Squats
300x5
300x5
315x3
315x3
Flat Bench Press (Barbell)
300x5
300x5
315x3
315x3
Flat Bench Press (Swiss Bar)
255x5
255x5
270x3
270x3
Butterflies (dumbbell)
55x10
55x10
55x10
Raised push-ups
3 sets of 20
Flat Bench Press (Barbell with Rogue Bands added for resistance)
180x10
180x10
180x10
Post-workout: Phase8 (1 and a half scoops milk chocolate flavor)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg) and a Multi-vitamin
-
Week 10
Day 3 (Arms)
Pre-Workout: BPI Best Creatine (1 scoop Fruit Punch flavor w/water)
Preacher Curls (EZ-bar)
115x8
115x8
115x8
Dumbbell Curls (dumbbells)
55x9
55x9
55x9
Hanging Isolation Curls (dumbbells)
40x10
40x10
40x10
Rope Hammer Curl
120x15
120x15
120x15
Pull-ups (hammer-grip)
3 sets of 10
Reverse Curls (dumbbells)
25x10
25x10
25x10
Dumbbell Wrist Curls
40x20
40x20
40x20
Wrist-Roller
3 sets of 5 with 7.5 pounds
Hammer Curls--Rogue Bands
3 sets of 15
Post-workout: Phase8 (1 and a half scoops milk chocolate flavor)
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
Additional Cardio: 20 minute skip-rope routine
-
Week 10
Day 4 (Shoulders/back- Light)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, scoop of PB Fit, coconut oil, walnuts, spinach, almond milk) and BPI Best Creatine (1 scoop Fruit Punch flavor w/water)
Standing OHP (barbell)
190x5
190x5
205x3
205x3
Arnold Presses (Dumbbells)
50x10
50x10
50x10
Upright Row (EZ-bar)
155x10
155x10
155x10
Barbell Shrugs
305x15
305x15
305x15
Dumbbell Shrugs
60x25
60x25
60x25
Upright Rows--Rogue Bands
3 sets of 15
Pull-ups (ultra wide-grip)
3 sets of 10
Post-workout: None
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
-
Week 10
Day 5 (abs)
Pre-Workout: None
Decline sit-ups w/45 pound plate
3 sets of 30
Hanging leg raises
3 sets of 20
Kneeling Crunches--Rogue Bands
3 sets of 25
Post-workout: None
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
-
Week 10
Day 6 (Legs/Chest - Light)
Pre-Workout: BPI Best Creatine (1 scoop Fruit Punch flavor w/water)
Back Squats
285x5
285x5
300x3
300x3
Flat Bench Press (Barbell)
285x5
285x5
300x3
300x3
Flat Bench Press (Swiss Bar)
240x5
240x5
255x3
255x3
Tricep rope push-downs
125x15
125x15
125x15
Tricep push-down with 20" bar
140x15
140x15
140x15
Butterflies--Rogue Bands
3 sets of 15
Post-workout: None
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg) and a Multi-vitamin
-
Week 11
Day 1 (Shoulders/back- Heavy)
Pre-Workout: BPI Best Creatine (1 scoop Fruit Punch flavor w/water)
Standing OHP (barbell)
205x5
205x5
220x3
220x3
Arnold Presses (Dumbbells)
60x10
60x10
60x10
Upright Row (EZ-bar)
175x10
175x10
175x10
Lateral Raises (dumbbell)
55x10
55x10
55x10
Front Raises (Swiss Bar)
85x10
85x10
85x10
Pull-ups (ultra wide-grip)
3 sets of 12
Trunk Rotators (with 45 pound plate)
3 sets of 50
Bradford Presses (barbell)
135x20
135x20
135x20
Post-workout: None
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), and a Multi-vitamin
-
Week 11
Day 2 (Legs/Chest - Heavy)
Pre-Workout: NutriBullet smoothie (frozen fruit, apple, scoop of PB Fit, coconut oil, walnuts, spinach, almond milk)
Back Squats
300x5
300x5
315x3
315x3
Flat Bench Press (Barbell)
300x5
300x5
315x3
315x3
Flat Bench Press (Swiss Bar)
255x5
255x5
270x3
270x3
Butterflies (dumbbell)
55x10
55x10
55x10
Raised push-ups
3 sets of 20
Flat Bench Press (Barbell with Rogue Bands added for resistance)
185x10
185x10
185x10
Post-workout: Phase8 (1 and a half scoops milk chocolate flavor)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg) and a Multi-vitamin
Additional Cardio: 20 minute skip-rope routine
-
Week 11
Day 3 (Arms)
Pre-Workout: None
Preacher Curls (EZ-bar)
115x8
115x8
115x8
Hammer Curls (dumbbells)
60x10
60x10
60x10
Hanging Isolation Curls (dumbbells)
40x10
40x10
40x10
Rope Hammer Curl
120x15
120x15
120x15
Pull-ups (hammer-grip)
3 sets of 10
Reverse Curls (dumbbells)
25x10
25x10
25x10
Dumbbell Wrist Curls
40x20
40x20
40x20
Wrist-Roller
3 sets of 5 with 7.5 pounds
Hammer Curls--Rogue Bands
3 sets of 15
Post-workout: None
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
-
Week 11
Day 4 (Shoulders/back- Light)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, scoop of PB Fit, coconut oil, walnuts, spinach, almond milk)
Standing OHP (barbell)
190x5
190x5
205x3
205x3
Arnold Presses (Dumbbells)
50x10
50x10
50x10
Upright Row (EZ-bar)
155x10
155x10
155x10
Barbell Shrugs
305x15
305x15
305x15
Dumbbell Shrugs
60x25
60x25
60x25
Upright Rows--Rogue Bands
3 sets of 15
Pull-ups (ultra wide-grip)
3 sets of 10
Post-workout: None
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
-
Week 11
Day 5 (Legs/Chest - Light)
Pre-Workout: None
Back Squats
285x5
285x5
300x3
300x3
Flat Bench Press (Barbell)
285x5
285x5
300x3
300x3
Flat Bench Press (Swiss Bar)
240x5
240x5
255x3
255x3
Tricep rope push-downs
125x15
125x15
125x15
Tricep push-down with 20" bar
140x15
140x15
140x15
Butterflies--Rogue Bands
3 sets of 15
Post-workout: None
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
-
Week 11
Day 6 (abs/cardio)
Pre-Workout: None
Decline sit-ups w/45 pound plate
3 sets of 30
Hanging leg raises
3 sets of 20
Kneeling Crunches--Rogue Bands
3 sets of 25
3.5 mile outdoor run
Time: 35 minutes
Post-workout: None
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Note: Started raining pretty good during my run. Got soaked but it felt great. One more week left in this 12 week cycle, then time to change things up again.
-
Week 12
Day 1 (Shoulders/back- Heavy)
Pre-Workout: Coffee, oatmeal, eggs.
Standing OHP (barbell)
210x5 (PR for sets)
210x5
225x3 (PR)
225x3
Arnold Presses (Dumbbells)
60x10
60x10
60x10
Upright Row (EZ-bar)
175x10
175x10
175x10
Lateral Raises (dumbbell)
55x10
55x10
55x10
Front Raises (Swiss Bar)
85x10
85x10
85x10
Pull-ups (ultra wide-grip)
3 sets of 12
Trunk Rotators (with 45 pound plate)
3 sets of 50
Bradford Presses (barbell)
135x20
135x20
135x20
Post-workout: Phase8 (1 and a half scoops milk chocolate flavor)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
-
Week 12
Day 2 (Legs/Chest - Heavy)
Pre-Workout: Coffee, steak, eggs
Back Squats
300x5
300x5
315x3
315x3
Flat Bench Press (Barbell)
300x5
300x5
315x3
315x3
Flat Bench Press (Swiss Bar)
255x5
255x5
270x3
270x3
Butterflies (dumbbell)
55x10
55x10
55x10
Raised push-ups
3 sets of 20
Flat Bench Press (Barbell with Rogue Bands added for resistance)
185x10
185x10
185x10
Post-workout: Phase8 (1 and a half scoops milk chocolate flavor)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
-
Week 12
Day 3 (Arms)
Pre-Workout: Coffee, banana, Greek yogurt, avocado
Preacher Curls (EZ-bar)
115x8
115x8
115x8
Dumbbell Curls (dumbbells)
55x9
55x9
55x9
Hanging Isolation Curls (dumbbells)
45x10
45x10
45x10
Rope Hammer Curl
120x15
120x15
120x15
Pull-ups (hammer-grip)
3 sets of 10
Reverse Curls (dumbbells)
25x10
25x10
25x10
Dumbbell Wrist Curls
40x20
40x20
40x20
Wrist-Roller
3 sets of 5 with 7.5 pounds
Hammer Curls--Rogue Bands
3 sets of 15
Post-workout: Phase8 (1 scoop milk chocolate flavor)
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
-
Week 12
Day 4 (Shoulders/back- Light)
Pre-Workout: None
Standing OHP (barbell)
195x5
195x5
210x3
210x3
Arnold Presses (Dumbbells)
50x10
50x10
50x10
Upright Row (EZ-bar)
155x10
155x10
155x10
Barbell Shrugs
305x15
305x15
305x15
Dumbbell Shrugs
60x25
60x25
60x25
Upright Rows--Rogue Bands
3 sets of 15
Pull-ups (ultra wide-grip)
3 sets of 10
Post-workout: None
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
-
Week 12
Day 5 (Legs/Chest - Light)
Pre-Workout: None
Back Squats
285x5
285x5
300x3
300x3
Flat Bench Press (Barbell)
285x5
285x5
300x3
300x3
Flat Bench Press (Swiss Bar)
245x5
245x5
260x3
260x3
Tricep rope push-downs
125x15
125x15
125x15
Tricep push-down with 20" bar
140x15
140x15
140x15
Butterflies--Rogue Bands
3 sets of 15
Post-workout: None
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
-
Week 12
Day 6 (cardio)
Pre-Workout: Banana, avocado
3.5 mile outdoor run
Time: 35 minutes
Post-workout: None
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Note: Thus concludes another 12 week cycle. On to my deload week now........
-
[youtube]rf3l-XmSQp4[/youtube]
A big PR for sets there for me yesterday. 205x8 (plate distribution is two 35's and a 10 on each side, can't use traditional 45's due to low ceiling). I always like to try and PR a lift during my deload week.
Really happy about the amount of strength gained in this lift. The below video is from last November, so around 8 months ago. As you can see, I only manage 4 reps with the same 205 weight on there (and the last rep was pretty much at exhaustion).
[youtube]HE51KxEszEs[/youtube]
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Week 1
Day 1 (Shoulders/back)
Pre-Workout: Coffee, banana
Standing OHP (barbell)
175x12
175x12
190x8
190x8
Arnold Presses (Dumbbells)
55x10
55x10
55x10
Upright Row (EZ-bar)
165x10
165x10
165x10
Lateral Raises (dumbbell)
50x10
50x10
50x10
Front Raises (Swiss Bar)
85x10
85x10
85x10
Pull-ups (ultra wide-grip)
3 sets of 12
Trunk Rotators (with 45 pound plate)
3 sets of 50
Bradford Presses (barbell)
125x20
125x20
125x20
Post-workout: None
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
-
Week 1
Day 2 (Chest)
Pre-Workout: Coffee, eggs, bacon
Flat Bench Press (Barbell)
260x12
260x12
275x8
275x8
Incline Bench Press (Barbell)
190x12
190x12
205x8
205x8
Butterflies (dumbbell)
50x10
50x10
50x10
Raised push-ups
3 sets of 20
Flat Bench Press (Barbell with Rogue Bands added for resistance)
175x8
175x8
175x8
Post-workout: None
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), a Multi-vitamin
Additional cardio: 20 minute skip-rope routine
