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Week 8
Day 4 (Arms)
Pre-Workout: None
Preacher Curls (EZ-bar)
110x8
110x8
110x8
Hammer-Curls (dumbbells)
55x10
55x10
55x10
Bent-over Cable Concentration Curls
85x8
85x8
85x8
Pull-ups (hammer-grip)
3 sets of 10
Incline Dumbbell Curls (dumbbells)
30x10
30x10
30x10
Dumbbell Wrist Curls
45x15
45x15
45x15
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
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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: Coffee
Back Squats
265x8
265x8
285x5
285x5
Barbell Shrugs
305x15
305x15
305x15
Dumbbell Shrugs
60x25
60x25
60x25
Tricep rope push-downs
150x10
150x10
150x10
Tricep push-down with 20" bar
165x10
165x10
165x10
Overhead Rope-Extension
95x12
95x12
95x12
Post-workout: None
Time of workout: 1 hour and 15 minutes
Additional Cardio: 20 minute skip-rope routine
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 7 (Cardio)
Pre-Workout: None
3.5 miles on elipitical
20 minute skip-rope routine
Post-workout: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: Supposed to be a rest day but had the opportunity to go to a co-worker's gym with her in order to show her a few exercises. So took advantage of the eliptical there and then did a little more jumping rope after I got home. Nothing wrong with a 7 day exercise week once in a while. :D
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Week 9
Day 1 (Back)
Pre-Workout: Coffee
Inverted Rows
BWx10
BWx10
BWx10
Bent Over Rows (barbell)
205x8
205x8
205x8
T-Bar Rows (barbell)
175x10
175x10
175x10
Pull-ups (wide-grip)
3 sets of 10
Bent Over Rear Lateral Cable Raise
65x8
65x8
65x8
Face-Pulls (cable)
110x10
110x10
110x10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Seated Cable Rows
190x15
190x15
190x15
Post-workout: None
Time of workout: 1 hour and 15 minutes
Additional Cardio: 20 minute skip-rope routine
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: NutriBullet smoothie (frozen fruit, banana, avocado, scoop of PB Fit, almonds, spinach, oats, almond milk)
Reverse-Grip Bench Press (Barbell)
270x5
270x5
285x3 (PR for sets)
285x3 (PR for sets)
Squeeze Press (dumbbell)
60x10
60x10
60x10
Decline Bench Press (barbell)
240x10
240x10
240x10
Plate Press
45x20
45x20
45x20
Floor Press (dumbbells)
55x12
55x12
55x12
Raised push-ups
3 sets of 20
Juarez Valley 10 Dip
10 sets of 10, 1, 9, 2, 8, 3, 7, 4, 6, 5 reps, walk 16 feet between reps
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)
110x8
110x8
110x8
Dumbbell Curls (dumbbells)
50x9
50x9
50x9
Bent-over Cable Concentration Curls
85x8
85x8
85x8
Pull-ups (hammer-grip)
3 sets of 10
Rope Hammer Curl
155x10
155x10
155x10
Dumbbell Wrist Curls
45x15
45x15
45x15
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
Additional Cardio: 20 minute skip-rope routine
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 (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
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 9
Day 5 (Legs/Traps/Triceps)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, scoop of PB Fit, walnuts, spinach, oats, almond milk)
Back Squats
290x5
290x5
310x3
310x3
Barbell Shrugs
305x15
305x15
305x15
Dumbbell Shrugs
60x25
60x25
60x25
Tricep rope push-downs
150x10
150x10
150x10
Tricep push-down with 20" bar
165x10
165x10
165x10
Overhead Rope-Extension
95x12
95x12
95x12
Post-workout: Muscle Pharm Combat 100% Whey Protein (1 scoop vanilla flavor)
Time of workout: 1 hour and 15 minutes
Additional Cardio: 20 minute skip-rope routine
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 6 (Cardio)
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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Week 10
Day 1 (Back)
Pre-Workout: None
Inverted Rows
BWx10
BWx10
BWx10
Bent Over Rows (barbell)
205x8
205x8
205x8
T-Bar Rows (barbell)
175x10
175x10
175x10
Pull-ups (wide-grip)
3 sets of 10
Bent Over Rear Lateral Cable Raise
75x8
75x8
75x8
Face-Pulls (cable)
110x10
110x10
110x10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Seated Cable Rows
195x15
195x15
195x15
Landmines seated on ball
105x12
105x12
105x12
Post-workout: None
Time of workout: 1 hour and 15 minutes
Additional Cardio: 20 minute skip-rope routine
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: None
Reverse-Grip Bench Press (Barbell)
270x5
270x5
285x3
285x3
Squeeze Press (dumbbell)
60x10
60x10
60x10
Flat Bench Press (Swiss Bar w/middle neutral grip)
195x10
195x10
195x10
Plate Press
45x20
45x20
45x20
Floor Press (dumbbells)
55x12
55x12
55x12
Push-ups on Swiss ball
3 sets of 10
Juarez Valley 10 Dip
10 sets of 10, 1, 9, 2, 8, 3, 7, 4, 6, 5 reps, walk 16 feet between reps
Post-workout: Muscle Pharm Combat 100% Whey Protein (1 scoop vanilla flavor)
Time of workout: 1 hour
Additional Cardio: 20 minute skip-rope routine
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 (Cardio)
Pre-Workout: None
3.5 mile outdoor run
Time of run: 30 minutes
Post-workout: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: Swapped out arm day for a run. Way too beautiful of a day outside after multiple days of cold rain and even a May snowfall.
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Week 10
Day 4 (Arms)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, avocado, scoop of PB Fit, walnuts, spinach, oats, almond milk)
Preacher Curls (EZ-bar)
110x8
110x8
110x8
Hammer-Curls (dumbbells)
55x10
55x10
55x10
Bent-over Cable Concentration Curls
85x8
85x8
85x8
Pull-ups (hammer-grip)
3 sets of 10
Incline Dumbbell Curls (dumbbells)
30x10
30x10
30x10
Dumbbell Wrist Curls
45x15
45x15
45x15
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
Additional Cardio: 15 minute skip-rope routine
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: None
Back Squats
290x5
290x5
310x3
310x3
Barbell Shrugs
305x15
305x15
305x15
Dumbbell Shrugs
60x25
60x25
60x25
Tricep rope push-downs
150x10
150x10
150x10
Tricep push-down with 20" bar
165x10
165x10
165x10
Overhead Rope-Extension
95x12
95x12
95x12
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 11
Day 1 (Back)
Pre-Workout: None
Inverted Rows
BWx10
BWx10
BWx10
Bent Over Rows (barbell)
205x8
205x8
205x8
T-Bar Rows (barbell)
175x10
175x10
175x10
Pull-ups (wide-grip)
3 sets of 10
Bent Over Rear Lateral Cable Raise
75x8
75x8
75x8
Face-Pulls (cable)
110x10
110x10
110x10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Seated Cable Rows
195x15
195x15
195x15
Landmines seated on ball
105x12
105x12
105x12
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
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Week 11
Day 2 (Chest)
Pre-Workout: None
Reverse-Grip Bench Press (Barbell)
275x5 (PR for sets)
275x5
290x3
290x3 (PR for sets)
Squeeze Press (dumbbell)
60x10
60x10
60x10
Decline Bench Press (barbell)
240x10
240x10
240x10
Plate Press
45x20
45x20
45x20
Floor Press (dumbbells)
55x12
55x12
55x12
Push-ups on Swiss ball
3 sets of 15
Juarez Valley 10 Dip
10 sets of 10, 1, 9, 2, 8, 3, 7, 4, 6, 5 reps, walk 16 feet between reps
Post-workout: None
Time of workout: 1 hour
Additional Cardio: 20 minute skip-rope routine
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: None
Preacher Curls (EZ-bar)
110x8
110x8
110x8
Dumbbell Curls (dumbbells)
50x9
50x9
50x9
Bent-over Cable Concentration Curls
85x8
85x8
85x8
Pull-ups (hammer-grip)
3 sets of 10
Incline Dumbbell Curls (dumbbells)
30x10
30x10
30x10
Dumbbell Wrist Curls
45x15
45x15
45x15
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
Additional Cardio: 15 minute skip-rope routine
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
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Got up at 5am this morning and knocked out 37 burpees on my 37th birthday!
I feel better physically at 37 than I did at 27 and it isn't even close!
-
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Week 11
Day 4 (Cardio)
Pre-Workout: None
3.5 mile outdoor run
Time of run: 30 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 11
Day 5 (Legs/Traps/Triceps)
Pre-Workout: None
Back Squats
290x5
290x5
310x3
310x3
Barbell Shrugs
305x15
305x15
305x15
Dumbbell Shrugs
60x25
60x25
60x25
Tricep rope push-downs
150x10
150x10
150x10
Tricep push-down with 20" bar
165x10
165x10
165x10
Overhead Rope-Extension
95x12
95x12
95x12
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 (Back)
Pre-Workout: None
Inverted Rows
BWx10
BWx10
BWx10
Bent Over Rows (barbell)
205x8
205x8
205x8
T-Bar Rows (barbell)
175x10
175x10
175x10
Pull-ups (wide-grip)
3 sets of 10
Bent Over Rear Lateral Cable Raise
65x8
65x8
65x8
Face-Pulls (cable)
110x10
110x10
110x10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Seated Cable Rows
200x15
200x15
200x15
Landmines seated on ball
105x12
105x12
105x12
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
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Week 12
Day 2 (Chest)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, avocado, scoop of PB Fit, walnuts, spinach, oats, almond milk)
Reverse-Grip Bench Press (Barbell)
275x5 (PR for sets)
275x5
290x3
290x3 (PR for sets)
Squeeze Press (dumbbell)
60x10
60x10
60x10
Flat Bench Press (Swiss Bar w/middle neutral grip)
195x10
195x10
195x10
Plate Press
45x20
45x20
45x20
Floor Press (dumbbells)
55x12
55x12
55x12
Push-ups on Swiss ball
3 sets of 15
Juarez Valley 10 Dip
10 sets of 10, 1, 9, 2, 8, 3, 7, 4, 6, 5 reps, walk 16 feet between reps
Post-workout: None
Time of workout: 1 hour
Additional Cardio: 20 minute skip-rope routine
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 3 (Cardio)
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
Note: Good run, but very humid. Real feel was 85 degrees.
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Week 12
Day 4 (Arms)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, scoop of PB Fit, walnuts, spinach, oats, almond milk)
Preacher Curls (EZ-bar)
115x8
115x8
115x8
Hammer Curls (dumbbells)
55x10
55x10
55x10
Bent-over Cable Concentration Curls
85x8
85x8
85x8
Pull-ups (hammer-grip)
3 sets of 10
Incline Dumbbell Curls (dumbbells)
30x10
30x10
30x10
Dumbbell Wrist Curls
45x15
45x15
45x15
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
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: None
Back Squats
290x5
290x5
310x3
310x3
Barbell Shrugs
305x15
305x15
305x15
Dumbbell Shrugs
60x25
60x25
60x25
Tricep rope push-downs
150x10
150x10
150x10
Tricep push-down with 20" bar
165x10
165x10
165x10
Overhead Rope-Extension
95x12
95x12
95x12
Post-workout: None
Time of workout: 1 hour and 15 minutes
Additional Cardio: 20 minute skip-rope routine
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: Back was not feeling good today, but I got over my mental hurdle and finished each of my working sets for squats. Very happy about that. Deload week next. Not sure if I am going to change things up for my next 12 weeks yet. We shall see.
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Messing around on my deload week.
Did my first ever 300 pound reverse-grip bench this morning. Couldn't really have gotten much uglier as I hit the pin on the way up and pretty sure I stretched a tendon or something when I did it (as I have a twinge in there now afterwards). Then the cherry on top was my daughter didn't hold the phone sideways to make the weight clearly visible, but it's a 45, two 35's, a 10, and a 2.5 on each side. I think I've posted enough vids where I shouldn't have to worry about e-statting. :D
Anyway, got 300 and had never tried doing this lift until the first of the year (so just under 5 months). Good progress.
[youtube]iFAindp3BoQ[/youtube]
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Still deloading this week.
Did a 3.5 mile outdoor run just for something to do yesterday though.
Planning on getting back to the irons on Friday morning.
-
Did some ab stuff and skipped rope. One more day of deload.
