-
Week 5
Day 3 (Arms)
Pre-Workout: None
Preacher Curls (EZ-bar)
115x8
115x8
115x8
Dumbbell-Curls (dumbbells)
50x9
50x9
50x9
Hanging Isolation Curls (dumbbells)
40x10
40x10
40x10
Rope Hammer Curl
120x15
120x15
120x15
Pull-ups (hammer-grip)
3 sets of 10
Reverse Curls (Dumbbells)
30x10
30x10
30x10
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 (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 5
Day 4 (cardio)
Pre-Workout: None
3.5 mile outdoor run
Time: 31 minutes
Post-workout: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 6
Day 5 (Legs/Traps/Triceps)
Pre-Workout: None
Back Squats
265x8
265x8
280x5
280x5
Barbell Shrugs
300x15
300x15
300x15
Dumbbell Shrugs
60x25
60x25
60x25
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 and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
[QUOTE=raynerd;1464868091]Nice work AJ still training hard! Lots of cardio in there I see, how's the cut going? Always sucks in terms of weight on the bar, mirror gainz are what it's all about :D[/QUOTE]
Thanks brah. Cut going well. Down 12 pounds thus far without putting in too much effort.
I really have my diet nailed down at this point, thanks to the prior experience from my cut last year.
-
Week 5
Day 6 (cardio)
Pre-Workout: None
3.5 mile outdoor run
Time: 34 minutes
Post-workout: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 6
Day 1 (Shoulders/back)
Pre-Workout: None
Standing OHP (barbell)
190x8
190x8
205x5
205x5
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 6
Day 2 (Chest)
Pre-Workout: None
Flat Bench Press (Barbell)
275x8
275x8
290x5
290x5
Incline Bench Press (Barbell) +
215x8
215x8
230x5
230x5
Butterflies (dumbbell)
50x10
50x10
50x10
Raised push-ups
3 sets of 20
Flat Bench Press (Barbell with Rogue Bands added for resistance)
155x8
155x8
155x8
Post-workout: Phase8 (1 scoop milk chocolate flavor)
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), a Multi-vitamin
-
Week 6
Day 3 (Arms)
Pre-Workout: None
Preacher Curls (EZ-bar)
115x8
115x8
115x8
Hammer-Curls (dumbbells)
55x10
55x10
55x10
Hanging Isolation Curls (dumbbells)
40x10
40x10
40x10
Rope Hammer Curl
120x15
120x15
120x15
Pull-ups (hammer-grip)
3 sets of 10
Reverse Curls (Dumbbells)
30x10
30x10
30x10
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 (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Nice work in here. Subbed. Damn you hit upper body hard. Good work
-
Week 6
Day 4 (cardio)
Pre-Workout: None
3.5 mile outdoor run
Time: 31 minutes
Post-workout: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
[QUOTE=Hammerhagen;1466419941]Nice work in here. Subbed. Damn you hit upper body hard. Good work[/QUOTE]
Thanks. I only squat once a week when I'm cutting, but I add an additional running day.
-
Week 6
Day 5 (Legs/Traps/Triceps)
Pre-Workout: None
Back Squats
265x8
265x8
285x5
285x5
Barbell Shrugs
300x15
300x15
300x15
Dumbbell Shrugs
60x25
60x25
60x25
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 and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 6
Day 6 (cardio)
Pre-Workout: None
3.5 mile outdoor run
Time: 31 minutes
Post-workout: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 7
Day 1 (Shoulders/back)
Pre-Workout: Bacon, eggs, coffee
Standing OHP (barbell)
190x8
190x8
205x5
205x5
Arnold Presses (Dumbbells)
60x10
60x10
60x10
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 7
Day 2 (Chest)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, scoop of PB Fit, coconut oil, walnuts, spinach, almond milk)
Flat Bench Press (Barbell)
275x8
275x8
290x5
290x5
Incline Bench Press (Barbell) +
220x8
220x8
235x5
235x5
Butterflies (dumbbell)
50x10
50x10
50x10
Raised push-ups
3 sets of 20
Flat Bench Press (Barbell with Rogue Bands added for resistance)
155x8
155x8
155x8
Post-workout: Phase8 (1 scoop milk chocolate flavor)
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 7
Day 3 (Arms)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, scoop of PB Fit, coconut oil, walnuts, spinach, almond milk)
Preacher Curls (EZ-bar)
115x8
115x8
115x8
Dumbbell-Curls (dumbbells)
50x10
50x10
50x10
Hanging Isolation Curls (dumbbells)
40x10
40x10
40x10
Rope Hammer Curl
120x15
120x15
120x15
Pull-ups (hammer-grip)
3 sets of 10
Reverse Curls (Dumbbells)
30x10
30x10
30x10
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 (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 7
Day 4 (Legs/Traps/Triceps)
Pre-Workout: None
Back Squats
265x8
265x8
285x5
285x5
Barbell Shrugs
300x15
300x15
300x15
Dumbbell Shrugs
60x25
60x25
60x25
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: Phase8 (1 scoop milk chocolate flavor)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 7
Day 5 (cardio)
Pre-Workout: None
3.5 mile outdoor run
Time: 31 minutes
Post-workout: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 8
Day 1 (Shoulders/back)
Pre-Workout: None
Standing OHP (barbell)
190x8
190x8
205x5
205x5
Arnold Presses (Dumbbells)
60x10
60x10
60x10
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 8
Day 2 (Chest)
Pre-Workout: None
Flat Bench Press (Barbell)
275x8
275x8
290x5
290x5
Incline Bench Press (Barbell) +
225x8
225x8
240x5
240x5
Butterflies (dumbbell)
50x10
50x10
50x10
Raised push-ups
3 sets of 20
Flat Bench Press (Barbell with Rogue Bands added for resistance)
155x8
155x8
155x8
Post-workout: None
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Killer chest day AJ. You got some great pressing strength. How long are you cutting for?
-
Week 8
Day 3 (Arms)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, avocado, scoop of PB Fit, coconut oil, walnuts, spinach, almond milk)
Preacher Curls (EZ-bar)
115x8
115x8
115x8
Hammer-Curls (dumbbells)
55x10
55x10
55x10
Hanging Isolation Curls (dumbbells)
40x10
40x10
40x10
Rope Hammer Curl
120x15
120x15
120x15
Pull-ups (hammer-grip)
3 sets of 10
Reverse Curls (Dumbbells)
30x10
30x10
30x10
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 (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
[QUOTE=Hammerhagen;1468046921]Killer chest day AJ. You got some great pressing strength. [b]How long are you cutting for?[/b][/QUOTE]
Through the end of the year at a minimum I think.
Thanks for dropping by my journal. :D
-
Week 8
Day 4 (Legs/Traps/Triceps)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, avocado, scoop of PB Fit, coconut oil, almonds, spinach, almond milk)
Back Squats
270x8
270x8
290x5
290x5
Barbell Shrugs
300x15
300x15
300x15
Dumbbell Shrugs
60x25
60x25
60x25
Tricep rope push-downs
125x12
125x12
125x12
Tricep push-down with 20" bar
140x12
140x12
140x12
Butterflies--Rogue Bands
3 sets of 15
Post-workout: None
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 8
Day 5 (cardio)
Pre-Workout: None
5k run on treadmill
Time of run: 40 minutes (program has built in warm-up and cool-down)
Post-workout: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 8
Day 6 (cardio)
Pre-Workout: None
3.5 mile outdoor run
Time: 31 minutes
Post-workout: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 9
Day 1 (Shoulders/back)
Pre-Workout: None
Standing OHP (barbell)
205x5
205x5
220x3
220x3
Arnold Presses (Dumbbells)
60x10
60x10
60x10
Upright Row (EZ-bar)
170x10
170x10
170x10
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)
130x20
130x20
130x20
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 9
Day 2 (Chest)
Pre-Workout: None
Flat Bench Press (Barbell)
295x5
295x5
310x3
310x3
Incline Bench Press (Barbell) +
250x5
250x5
265x3
265x3
Butterflies (dumbbell)
50x10
50x10
50x10
Raised push-ups
3 sets of 20
Flat Bench Press (Barbell with Rogue Bands added for resistance)
155x10
155x10
155x10
Post-workout: None
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 9
Day 3 (Arms)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, scoop of PB Fit, coconut oil, almonds, spinach, almond milk)
Preacher Curls (EZ-bar)
115x8
115x8
115x8
Dumbbell-Curls (dumbbells)
50x10
50x10
50x10
Hanging Isolation Curls (dumbbells)
40x10
40x10
40x10
Rope Hammer Curl
120x15
120x15
120x15
Pull-ups (hammer-grip)
3 sets of 10
Reverse Curls (Dumbbells)
35x10
35x10
35x10
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 (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 9
Day 4 (cardio)
Pre-Workout: None
3.5 mile outdoor run
Time: 31 minutes
Post-workout: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
