-
Week 2
Day 4 (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 2
Day 5 (Legs/Traps/Triceps)
Pre-Workout: None
Back Squats
235x12
235x12
255x8
255x8
Barbell Shrugs
295x15
295x15
295x15
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 2
Day 6 (abs)
Pre-Workout: None
Decline sit-ups with 45 pound plate
3x25
Hanging leg raises
3x20
Kneeling Crunches--Rogue Bands
3 sets of 25
Time: 30 minutes
Post-workout: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 3
Day 1 (Shoulders/back)
Pre-Workout: Coffee
Standing OHP/Log Press (Swiss Bar) +
140x12
140x12
155x8
155x8
Military Press (Dumbbells)
60x10
60x10
60x10
Upright Row (EZ-bar)
165x10
165x10
165x10
Lateral Raises (dumbbell)
50x10
50x10
50x10
Front Raises (Dumbbells)
40x10
40x10
40x10
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 3
Day 2 (Chest)
Pre-Workout: None
Flat Bench Press (Swiss Bar) +
230x12
230x12
245x8
245x8
Incline Bench Press (Swiss Bar) +
190x12
190x12
205x8
205x8
Butterflies (dumbbell)
45x10
45x10
45x10
Raised push-ups
3 sets of 20
Flat Bench Press (Barbell with Rogue Bands added for resistance) +
165x10
165x10
165x10
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
Additional Cardio: 30 minute walk on treadmill (1.85 miles)
-
Week 3
Day 3 (Arms)
Pre-Workout: None
Preacher Curls (EZ-bar)
105x8
105x8
105x8
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)
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: 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
Additional Cardio: 30 minute walk on treadmill (1.85 miles)
-
Week 3
Day 4 (cardio)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, avocado, scoop of PB Fit, coconut oil, almonds, spinach, almond milk)
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 4
Day 1 (Shoulders/back)
Pre-Workout: Coffee
Standing OHP/Log Press (Swiss Bar)
14512
145x12
160x8
160x8
Military Press (Dumbbells)
60x10
60x10
60x10
Upright Row (EZ-bar)
165x10
165x10
165x10
Lateral Raises (dumbbell)
50x10
50x10
50x10
Front Raises (Dumbbells)
40x10
40x10
40x10
Pull-ups (ultra wide-grip)
3 sets of 12
Trunk Rotators (with 45 pound plate)
3 sets of 50
Post-workout: None
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Note: Had to skip my Bradford presses. Pain in what feels like it is in my right triceps.
-
Week 4
Day 2 (Chest)
Pre-Workout: None
Flat Bench Press (Swiss Bar)
235x12
235x12
250x8
250x8
Incline Bench Press (Swiss Bar)
190x12
190x12
205x8
205x8
Butterflies (dumbbell)
45x10
45x10
45x10
Raised push-ups
3 sets of 20
Flat Bench Press (Barbell with Rogue Bands added for resistance)
165x10
165x10
165x10
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 4
Day 3 (Arms)
Pre-Workout: None
Preacher Curls (EZ-bar)
95x8
95x8
95x8
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
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
Note: Had to back off a little bit on some of the weight amounts. Feeling a bit achy.
-
Week 4
Day 4 (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 4
Day 5 (Legs/Traps/Triceps)
Pre-Workout: None
Back Squats
240x12
240x12
260x8
260x8
Barbell Shrugs
295x15
295x15
295x15
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 4
Day 6 (abs)
Pre-Workout: None
Decline sit-ups with 45 pound plate
3x25
Hanging leg raises
3x20
Kneeling Crunches--Rogue Bands
3 sets of 25
Time: 30 minutes
Post-workout: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 4
Day 1 (Shoulders/back)
Pre-Workout: Coffee
Upright Row (EZ-bar)
170x10
170x10
170x10
Front Raises (Swiss Bar)
65x10
65x10
65x10
Pull-ups (ultra wide-grip)
3 sets of 10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Post-workout: None
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Note: Made the decision to layoff the exercises that seem to be irritating my upper right arm. I feel a twinge when I do an OHP or lateral raise. Also, going to avoid bench press for bit. Have to listen to my body. Throw in some additional cardio and extra ab work, and focus more on diet/nutrition (thank God holidays are finally done).
-
Week 5
Day 2
Pre-Workout: None
Raised push-ups
3 sets of 20
Plate Press
45x15
45x15
45x15
Dips
BWx15
BWx15
BWx15
Decline sit-ups with 45 pound plate
3x25
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 5
Day 3 (Arms)
Pre-Workout: None
Preacher Curls (EZ-bar)
100x8
100x8
100x8
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
Dumbbell Rows
60x10
60x10
60x10
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
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
-
[QUOTE=ajdahlheimer;1476591781]
Note: Made the decision to layoff the exercises that seem to be irritating my upper right arm. I feel a twinge when I do an OHP or lateral raise. Also, going to avoid bench press for bit. Have to listen to my body. Throw in some additional cardio and extra ab work, and focus more on diet/nutrition (thank God holidays are finally done).[/QUOTE]
Have to listen to the body at our advanced age :D
Agree about the holidays. My wife kept bringing home stuff from work- cookies, cheesecake ect ect. I found myself grazing all day :p
Happy New Year!
-
Week 5
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
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=Jtbny;1476983991]Have to listen to the body at our advanced age :D
Agree about the holidays. My wife kept bringing home stuff from work- cookies, cheesecake ect ect. I found myself grazing all day :p
Happy New Year![/QUOTE]
I've NEVER been a sweets person in my life, but a couple of the things people at work brought in--I felt like a drug addict who couldn't put down the pipe. Chocolate chip pecan pie bars. Pure evil.
-
Week 6
Day 1 (Shoulders/back)
Pre-Workout: Coffee
Standing OHP--Narrow Grip (Barbell)
165x8
165x8
180x5
180x5
Military Press--Narrow Grip (Barbell)
135x8
135x8
135x8
Upright Row (EZ-bar)
165x10
165x10
165x10
Lateral Raises (dumbbell)
45x10
45x10
45x10
Front Raises (Swiss Bar)
75x10
75x10
75x10
Pull-ups (ultra wide-grip)
3 sets of 10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Upright Row (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), Chrondroitin (275mg), and a Multi-vitamin
-
Week 6
Day 2 (Chest)
Pre-Workout: None
Reverse Bench Press (Barbell) +
185x8
185x8
200x5
200x5
Dumbbell Wide to Close Press (dumbbell)
50x8
50x8
50x8
Plate Press
45x20
45x20
45x20
Raised push-ups
3 sets of 20
Butterflies with 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
Note: Trying out a couple new chest exercises. First time ever trying reverse-grip bench press. Those Wide to Close Presses with dumbbells are absolute burners. Vid of how to do them here at the 2:00 minute mark.
[youtube]_cBWqtsPOWo&t=187s[/youtube]
-
Week 6
Day 3 (Arms)
Pre-Workout: None
Preacher Curls (EZ-bar)
100x8
100x8
100x8
Hammer 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
Dumbbell Rows
60x10
60x10
60x10
Dumbbell Wrist Curls
40x20
40x20
40x20
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 6
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
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 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 7
Day 1 (Shoulders/back)
Pre-Workout: Coffee
Standing OHP--Narrow Grip (Barbell)
170x8
170x8
185x5
185x5
Military Press--Narrow Grip (Barbell)
145x8
145x8
145x8
Upright Row (EZ-bar)
165x10
165x10
165x10
Lateral Raises (dumbbell)
45x10
45x10
45x10
Front Raises (Swiss Bar)
75x10
75x10
75x10
Pull-ups (ultra wide-grip)
3 sets of 10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Upright Row (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), Chrondroitin (275mg), and a Multi-vitamin
-
Week 7
Day 2 (Chest)
Pre-Workout: None
Reverse Bench Press (Barbell) +
195x8
195x8
210x5
210x5
Dumbbell Wide to Close Press (dumbbell)
50x8
50x8
50x8
Plate Press
45x20
45x20
45x20
Raised push-ups
3 sets of 20
Butterflies with 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 3 (Arms)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, scoop of PB Fit, avocado, almonds, spinach, oats, almond milk)
Preacher Curls (EZ-bar)
105x8
105x8
105x8
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
Dumbbell Rows
60x10
60x10
60x10
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 and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 7
Day 4 (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 7
Day 5 (Legs/Traps/Triceps)
Pre-Workout: None
Back Squats
270x8
270x8
290x5
290x5
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
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