-
Week 1
Day 1 (Back)
Pre-Workout: Coffee
Inverted Rows
BWx10
BWx10
BWx10
Snatch-Grip Deadlifts (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
115x12
115x12
115x12
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: None
Flat Bench Press (Barbell)
225x12
225x12
240x8
240x8
Squeeze Press (dumbbell)
60x10
60x10
60x10
Incline Bench Press (Dumbbells)
60x10
60x10
60x10
Floor Flies in Hollow Position (Dumbbells)
25x8
25x8
25x8
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
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 1
Day 3 (Arms)
Pre-Workout: Coffee
Preacher Curls (EZ-bar)
110x8
110x8
110x8
Bicep Curls (dumbbells)
45x9
45x9
45x9
Bent-over Cable Concentration Curls
85x8
85x8
85x8
Pull-ups (hammer-grip)
3 sets of 10
Standing Barbell Curls (Swiss Bar)
80x10
80x10
80x10
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
-
Week 1
Day 4 (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
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
-
Week 1
Day 5 (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
-
Week 1
Day 6 (Legs/Traps/Triceps)
Pre-Workout: None
Back Squats
230x12
230x12
250x8
250x8
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
-
Week 1
Day 7 (rest day)
Pre-Workout: None
Additional cardio: 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 eff that. :D
-
Week 2
Day 1 (Back)
Pre-Workout: Coffee
Inverted Rows
BWx10
BWx10
BWx10
Snatch-Grip Deadlifts (barbell)
205x8
255x8
255x8
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
115x12
115x12
115x12
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
Note: Had the neighbor guy come over and do this workout w/me. He lasted until the face-pulls. :D
-
Week 2
Day 2 (Chest)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, scoop of PB Fit, walnuts, spinach, oats, almond milk)
Flat Bench Press (Barbell)
225x12
225x12
240x8
240x8
Squeeze Press (dumbbell)
60x10
60x10
60x10
Incline Bench Press (Dumbbells)
60x10
60x10
60x10
Floor Flies in Hollow Position (Dumbbells)
25x8
25x8
25x8
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
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 2
Day 3 (cardio)
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
Note: 80 degrees means no shirt for the run. That's a rule. :D
-
Week 2
Day 4 (Arms)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, scoop of PB Fit, walnuts, spinach, oats, almond milk)
Preacher Curls (EZ-bar)
105x8
105x8
105x8
Hammer-Curls (dumbbells)
50x10
50x10
50x10
Bent-over Cable Concentration Curls
85x8
85x8
85x8
Pull-ups (hammer-grip)
3 sets of 10
Rope Cable Curls
105x12
105x12
105x12
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: 20 minute skip-rope routine
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
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
-
Week 2
Day 6 (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
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
-
Week 3
Day 1 (Back)
Pre-Workout: Coffee
Inverted Rows
BWx10
BWx10
BWx10
Snatch-Grip Deadlifts (barbell)
275x8
275x8
275x8
T-Bar Rows (barbell)
175x10
175x10
175x10
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
115x12
115x12
115x12
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 (Barbell)
230x12
230x12
245x8
245x8
Squeeze Press (dumbbell)
60x10
60x10
60x10
Incline Bench Press (Dumbbells)
60x10
60x10
60x10
Floor Flies in Hollow Position (Dumbbells)
30x8
30x8
30x8
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: 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
-
Week 3
Day 3 (Arms)
Pre-Workout: NutriBullet smoothie (frozen fruit, Greek yogurt, scoop of PB Fit, walnuts, spinach, oats, almond milk)
Preacher Curls (EZ-bar)
105x8
105x8
105x8
Dumbbell Curls (dumbbells)
45x10
45x10
45x10
Bent-over Cable Concentration Curls
85x8
85x8
85x8
Pull-ups (hammer-grip)
3 sets of 10
Standing Barbell Curls (Swiss Bar)
80x10
80x10
80x10
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: 20 minute skip-rope routine
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 3
Day 4 (cardio)
Pre-Workout: None
3.5 mile outdoor run
Time of run: 35 minutes
Post-workout: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: Mid-80's for temperature, so had to slow down a bit. The breeze helped though.
-
Week 3
Day 5 (Legs/Traps/Triceps)
Pre-Workout: None
Back Squats
235x12
235x12
255x8
255x8
Barbell Shrugs
305x15
305x15
305x15
Dumbbell Shrugs
60x25
60x25
60x25
Tricep rope push-downs
85x10
85x10
85x10
Tricep push-down with 20" bar
75x10
75x10
75x10
Overhead Rope-Extension
60x10
60x10
60x10
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 1 (Back)
Pre-Workout: Coffee
Inverted Rows
BWx10
BWx10
BWx10
Snatch-Grip Deadlifts (barbell)
275x8
275x8
275x8
T-Bar Rows (barbell)
175x10
175x10
175x10
Bent Over Rear Lateral Cable Raise
35x8
35x8
35x8
Face-Pulls (cable)
70x12
70x12
70x12
Lat-pullowns
160x10
160x10
160x10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Seated Cable Rows
160x15
160x15
160x15
Landmines seated on ball
115x12
115x12
115x12
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), Chrondroitin (275mg), and a Multi-vitamin
-
Week 4
Day 2 (Chest)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, scoop of PB Fit, walnuts, spinach, oats, almond milk)
Flat Bench Press (Barbell)
235x12
235x12
250x8
250x8
Squeeze Press (dumbbell)
60x10
60x10
60x10
Incline Bench Press (Dumbbells)
60x10
60x10
60x10
Floor Flies in Hollow Position (Dumbbells)
30x8
30x8
30x8
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
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: Picked up a new addition to my home gym last week. This thing is awesome. My old pulldown machine just didn't meet my standards anymore, so I gave it to my neighbor. This one is plate loaded (unlike my old one) and has THREE different pulley positions. Got it new off of Amazon. Yes--I admit I have a problem when it comes to spending $ on lifting equipment..... :D
[img]http://i1268.photobucket.com/albums/jj580/ajdahlheimer/20170618_101729_zpsxbnwfhhb.jpg[/img]
-
Week 4
Day 3 (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
Note: Beautiful afternoon for a run.
-
Week 4
Day 4 (Arms)
Pre-Workout: None
Cable Curls from squatting position
70x8
70x8
70x8
Hammer Curls (dumbbells)
50x10
50x10
50x10
Bent-over Cable Concentration Curls
40x8
40x8
40x8
Pull-ups (neutral-grip)
3 sets of 10
Rope Hammer Curls
100x8
100x8
100x8
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: 20 minute skip-rope routine
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 4
Day 5 (abs)
Pre-Workout: None
Decline sit-ups w/45 pound plate
3 sets of 25
Hanging leg raises
3 sets of 20
Cable crunches
3 sets of 25 with 60 pounds
Kneeling Crunches--Rogue Bands
3 sets of 25
Time: 30 minutes
Post-workout: None
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
-
Week 4
Day 6 (Legs/Traps/Triceps)
Pre-Workout: None
Back Squats
240x12
240x12
260x8
260x8
Barbell Shrugs
305x15
305x15
305x15
Dumbbell Shrugs
60x25
60x25
60x25
Tricep rope push-downs
85x10
85x10
85x10
Tricep push-down with 20" bar
75x10
75x10
75x10
Overhead Rope-Extension
60x10
60x10
60x10
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 5
Day 1 (Back)
Pre-Workout: Coffee
Inverted Rows
BWx10
BWx10
BWx10
Upright Rows (EZ bar)
160×10
160x10
160x10
T-Bar Rows (barbell)
175x10
175x10
175x10
Bent Over Rear Lateral Cable Raise
35x8
35x8
35x8
Face-Pulls (cable)
70x12
70x12
70x12
Lat-pullowns
160x10
160x10
160x10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Seated Cable Rows
160x15
160x15
160x15
Landmines seated on ball
125x12
125x12
125x12
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 5
Day 2 (Chest)
Pre-Workout: None
Flat Bench Press (Barbell)
255x8
255x8
270x5
270x5
Squeeze Press (dumbbell)
60x10
60x10
60x10
Incline Bench Press (Dumbbells)
60x10
60x10
60x10
Floor Flies in Hollow Position (Dumbbells)
30x8
30x8
30x8
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
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
Cable Curls from squatting position
70x8
70x8
70x8
Standing Curls (EZ bar)
85x10
85x10
85x10
Bent-over Cable Concentration Curls
40x8
40x8
40x8
Pull-ups (neutral-grip)
3 sets of 10
Rope Hammer Curls
100x8
100x8
100x8
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: 20 minute skip-rope routine
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
]Week 5
Day 4 (Legs/Traps/Triceps)
Pre-Workout: None
Back Squats
260x8
260x8
280x5
280x5
Barbell Shrugs
305x15
305x15
305x15
Dumbbell Shrugs
60x25
60x25
60x25
Tricep rope push-downs
90x10
90x10
90x10
Tricep push-down with 20" bar
75x10
75x10
75x10
Overhead Rope-Extension
60x10
60x10
60x10
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 5
Day 5 (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
-
Week 6
Day 1 (Back)
Pre-Workout: None
Inverted Rows
BWx10
BWx10
BWx10
Snatch-Grip Deadlifts (barbell)
255x8
255x8
255x8
T-Bar Rows (barbell)
175x10
175x10
175x10
Bent Over Rear Lateral Cable Raise
35x8
35x8
35x8
Face-Pulls (cable)
70x12
70x12
70x12
Lat-pullowns
160x10
160x10
160x10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Seated Cable Rows
160x15
160x15
160x15
Landmines seated on ball
125x12
125x12
125x12
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
