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Week 8
Day 1 (Shoulders/back)
Pre-Workout: Coffee
Standing OHP--Narrow Grip (Barbell)
175x8
175x8
190x5
190x5
Military Press--Narrow Grip (Barbell)
155x8
155x8
155x8
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
Additional Cardio: 2.10 mile walk on Treadmill
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Week 8
Day 2 (Chest)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, scoop of PB Fit, almonds, spinach, oats, almond milk)
Reverse-Grip Bench Press (Barbell) +
205x8
205x8
220x5
220x5
Dumbbell Wide to Close Press (dumbbell)
50x8
50x8
50x8
Incline Bench Press (Dumbbells)
50x10
50x10
50x10
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
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Week 8
Day 3 (Arms)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, scoop of PB Fit, almonds, spinach, oats, almond milk)
Preacher Curls (EZ-bar)
105x8
105x8
105x8
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 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
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Week 8
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: Phase8 (1 scoop milk chocolate flavor)
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
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Week 8
Day 5 (abs)
Pre-Workout: None
Decline sit-ups w/45 pound plate
3 sets of 25
Hanging leg raises
3 sets of 20
Kneeling Crunches--Rogue Bands
3 sets of 25
Time: 25 minutes
Post-workout: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
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Week 8
Day 6 (Legs/Traps/Triceps)
Pre-Workout: None
Back Squats
275x8
275x8
295x5
295x5
Barbell Shrugs
305x15
305x15
305x15
Dumbbell Shrugs
60x25
60x25
60x25
Tricep rope push-downs
125x15
125x15
125x15
Tricep push-down with 20" bar
140x15
140x15
140x15
Squat Recovery w/Pauses
135x4
135x4
135x4
135x4
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
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Week 9
Day 1 (Shoulders/back)
Pre-Workout: Coffee
Standing OHP--Narrow Grip (Barbell)
190x5
190x5
205x3
205x3
Military Press--Narrow Grip (Barbell)
165x8
165x8
165x8
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
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Week 9
Day 2 (Chest)
Pre-Workout: None
Reverse-Grip Bench Press (Barbell) +
225x5
225x5
245x3
245x3
Dumbbell Wide to Close Press (dumbbell)
50x8
50x8
50x8
Incline Bench Press (Dumbbells)
50x10
50x10
50x10
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
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Week 9
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
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: Muscle Pharm Combat 100% Whey Protein (1 scoop vanilla 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
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Week 9
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: Phase8 (1 scoop milk chocolate flavor)
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
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Week 9
Day 5 (Legs/Traps/Triceps)
Pre-Workout: None
Back Squats
290x5
290x5
305x3
305x3
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
Squat Recovery w/Pauses
155x4
155x4
155x4
155x4
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
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Week 10
Day 1 (Shoulders/back)
Pre-Workout: Coffee
Standing OHP--Narrow Grip (Barbell)
190x5
190x5
205x3
205x3
Military Press--Narrow Grip (Barbell)
175x8
175x8
175x8
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: Muscle Pharm Combat 100% Whey Protein (1 scoop vanilla flavor)
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
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Week 10
Day 2 (Chest)
Pre-Workout: NutriBullet smoothie (frozen fruit, scoop of PB Fit, almonds, spinach, oats, almond milk)
Reverse-Grip Bench Press (Barbell) +
230x5
230x5
250x3
250x3
Dumbbell Wide to Close Press (dumbbell)
50x8
50x8
50x8
Incline Bench Press (Dumbbells)
55x10
55x10
55x10
Plate Press
45x20
45x20
45x20
Raised push-ups
3 sets of 20
Butterflies with Rogue Bands
3 sets of 15
Post-workout: Muscle Pharm Combat 100% Whey Protein (1 scoop vanilla flavor)
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
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Week 10
Day 3 (Arms)
Pre-Workout: NutriBullet smoothie (frozen fruit, Greek yogurt, scoop of PB Fit, almonds, spinach, oats, almond milk)
Preacher Curls (EZ-bar)
105x8
105x8
105x8
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 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: Muscle Pharm Combat 100% Whey Protein (1 scoop vanilla 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
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Week 10
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
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Week 10
Day 5 (Legs/Traps/Triceps)
Pre-Workout: Coffee
Back Squats
295x5
295x5
310x3
310x3
Barbell Shrugs
305x15
305x15
305x15
Dumbbell Shrugs
60x25
60x25
60x25
Tricep rope push-downs
125x15
125x15
125x15
Tricep push-down with 20" bar
140x15
140x15
140x15
Squat Recovery w/Pauses
155x4
155x4
155x4
155x4
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
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Week 11
Day 1 (Shoulders/back)
Pre-Workout: Coffee
Standing OHP--Narrow Grip (Barbell)
190x5
190x5
205x3
205x3
Military Press--Narrow Grip (Barbell)
175x8
175x8
175x8
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: None
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin[
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Week 11
Day 2 (Chest)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, avocado, scoop of PB Fit, almonds, spinach, oats, almond milk)
Reverse-Grip Bench Press (Barbell) +
235x5
235x5
255x3
255x3
Dumbbell Wide to Close Press (dumbbell)
50x8
50x8
50x8
Incline Bench Press (Dumbbells)
55x10
55x10
55x10
Plate Press
45x20
45x20
45x20
Raised push-ups
3 sets of 20
Flat Bench Press-Neutral Grip (Swiss Bar)
175x8
175x8
175x8
Post-workout: Muscle Pharm Combat 100% Whey Protein (1 scoop vanilla flavor)
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
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Week 11
Day 3 (Arms)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, scoop of PB Fit, almonds, spinach, oats, almond milk)
Preacher Curls (EZ-bar)
105x8
105x8
105x8
Bicep 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 Wrist Curls
40x20
40x20
40x20
Hammer Curls--Rogue Bands
3 sets of 15
Post-workout: Muscle Pharm Combat 100% Whey Protein (1 scoop vanilla flavor)
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
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Week 11
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: Muscle Pharm Combat 100% Whey Protein (1 scoop vanilla flavor)
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
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Week 11
Day 5 (Legs/Traps/Triceps)
Pre-Workout: Coffee
Back Squats
295x5
295x5
310x3
310x3
Barbell Shrugs
295x15
295x15
295x15
Dumbbell Shrugs
60x25
60x25
60x25
Face-Pulls
50x10
50x10
50x10
Tricep push-down with 20" bar
140x15
140x15
140x15
Squat Recovery w/Pauses
165x4
165x4
165x4
165x4
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
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Week 12
Day 1 (Shoulders/back)
Pre-Workout: Coffee
Standing OHP--Narrow Grip (Barbell)
190x5
190x5
205x3
205x3
Military Press--Narrow Grip (Barbell)
175x8
175x8
175x8
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: Muscle Pharm Combat 100% Whey Protein (1 scoop vanilla flavor)
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
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Week 12
Day 2 (Chest)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, strawberries, scoop of PB Fit, almonds, spinach, oats, almond milk)
Reverse-Grip Bench Press (Barbell)
255x8 (PR, vid below)
255x5
265x3
265x3
Dumbbell Wide to Close Press (dumbbell)
50x8
50x8
50x8
Incline Bench Press (Dumbbells)
55x10
55x10
55x10
Plate Press
45x20
45x20
45x20
Raised push-ups
3 sets of 20
Decline Bench Press (barbell)
225x8
225x8
225x8
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
[youtube]TqexxnzUE2c[/youtube]
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Week 12
Day 3 (Arms)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, strawberries, scoop of PB Fit, almonds, spinach, oats, almond milk)
Preacher Curls (EZ-bar)
105x8
105x8
105x8
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
Hammer Curls--Rogue Bands
3 sets of 15
Post-workout: Muscle Pharm Combat 100% Whey Protein (1 scoop vanilla flavor)
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin[
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Week 12
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
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Week 12
Day 5 (Legs/Traps/Triceps)
Pre-Workout: Coffee
Back Squats
295x5
295x5
310x3
310x3
Barbell Shrugs
295x15
295x15
295x15
Dumbbell Shrugs
60x25
60x25
60x25
Face-Pulls
75x10
75x10
75x10
Tricep push-down with 20" bar
140x12
140x12
140x12
Tricep rope push-down
120x12
120x12
120x12
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
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Deload week, so taking it easy this week. Was a beautiful 60 degree day in February here, so took a run outside yesterday.
Pre-Workout: None
3.5 mile outdoor run
Time of run: 34 minutes
Post-workout: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
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Still on deload. Did some abs and another nice run yesterday.
Decline sit-ups w/45 pound plate
3 sets of 25
Hanging leg raises
3 sets of 20
Kneeling Crunches--Rogue Bands
3 sets of 25
Pre-Workout: None
3.5 mile outdoor run
Time of run: 33 minutes
Post-workout: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Blizzard coming this weekend, so sadly no more outdoor runs for a while. Gonna get one more in before the storm hits Friday.
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Still on Deload, but itching to get back to bending the bar. Got another run in yesterday though. Conditioning feeling pretty good. Over 10 miles (all outside) this week.
Pre-Workout: None
3.5 mile outdoor run
Time of run: 32 minutes
Post-workout: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
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Great job on the reverse bench PR! Looks like a very natural movement for you. Mirin all the runs on deload week, think I could run to my fridge right now :p
