Pic from up at the lake over the weekend. A lot of protein on that grill!
[img]https://imagecdn.bodybuilding.com/gallery-photo/11262717/ec3db9d6534c4e0aa2b2d5e9482823eb-610xh.jpg[/img]
Printable View
Pic from up at the lake over the weekend. A lot of protein on that grill!
[img]https://imagecdn.bodybuilding.com/gallery-photo/11262717/ec3db9d6534c4e0aa2b2d5e9482823eb-610xh.jpg[/img]
Week 6
Day 2 (Chest)
Pre-Workout: None
Flat Bench Press (Barbell)
260x8
260x8
275x5
275x5
Squeeze Press (dumbbell)
60x10
60x10
60x10
Bench Press (Swiss bar - wide grip)
195x10
195x10
195x10
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 6
Day 3 (Arms)
Pre-Workout: None
Cable Curls from squatting position
70x8
70x8
70x8
Standing Curls (dumbbells)
45x9
45x9
45x9
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 6
Day 4 (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 65 pounds
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 6
Day 5 (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
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: 92 degrees outside when I was skipping rope.
Week 6
Day 6 (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
Week 7
Day 1 (Back)
Pre-Workout: None
Inverted Rows
BWx10
BWx10
BWx10
Upright Rows (EZ bar)
165x10
165x10
165x10
T-Bar Rows (barbell)
180x10
180x10
180x10
Bent Over Rear Lateral Cable Raise
35x8
35x8
35x8
Face-Pulls (cable)
75x12
75x12
75x12
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 7
Day 2 (Chest)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, scoop of PB Fit, walnuts, spinach, oats, almond milk)
Flat Bench Press (Barbell)
260x8
260x8
275x5
275x5
Squeeze Press (dumbbell)
60x10
60x10
60x10
Incline Benc 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
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 7
Day 3 (Arms)
Pre-Workout: None
Cable Curls from squatting position
75x8
75x8
75x8
Standing Curls (EZ bar)
90x10
90x10
90x10
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: 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
Week 7
Day 4 (Legs/Traps/Triceps)
Pre-Workout: None
Back Squats
265x8
265x8
285x5
285x5
Barbell Shrugs
305x15
305x15
305x15
Dumbbell Shrugs
60x25
60x25
60x25
Tricep rope push-downs
95x10
95x10
95x10
Tricep push-down with 20" bar
80x10
80x10
80x10
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
Note: Wasn't my normal squat day, but my back felt good and it was too hot outside to run. So switched it up. Legs are getting stronger, these were easy.
[QUOTE=ajdahlheimer;1510551901]Pic from up at the lake over the weekend. A lot of protein on that grill!
[img]https://imagecdn.bodybuilding.com/gallery-photo/11262717/ec3db9d6534c4e0aa2b2d5e9482823eb-610xh.jpg[/img][/QUOTE]
Damn AJ I missed this! Looking like a jacked [strike]hippie[/strike] biker man! Mirrin...
Week 7
Day 5 (abs)
Pre-Workout: None
Decline sit-ups w/45 pound plate
3 sets of 30
Hanging leg raises
3 sets of 20
Cable crunches
3 sets of 25 with 65 pounds
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
[QUOTE=Jtbny;1511670241]Damn AJ I missed this! Looking like a jacked hippie man! Mirrin...[/QUOTE]
Hippie? You couldn't have said something a little more bad-ass like a Biker? :D
[QUOTE=ajdahlheimer;1511788291]Hippie? You couldn't have said something a little more bad-ass like a Biker? :D[/QUOTE]
Fixed! :D
[QUOTE=Jtbny;1511790051]Fixed! :D[/QUOTE]
Haha, thanks. I am kind of going back to my old Jesus-look circa 2009, while I can still grow decent hair on top of my head, brah.
Week 7
Day 6 (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
Pic of my son and I. He'll be 13 in September, but will pass me in height any day now. Lol.
[Img]https://imagecdn.bodybuilding.com/gallery-photo/11262717/0f6aafeac0e04871b7a5604c09ff2c7b-610xh.jpg[/img]
Week 8
Day 1 (Back)
Pre-Workout: None
Inverted Rows
BWx10
BWx10
BWx10
Snatch-Grip Deadlifts (barbell)
255x8
255x8
255x8
T-Bar Rows (barbell)
185x10
185x10
185x10
Bent Over Rear Lateral Cable Raise
35x8
35x8
35x8
Face-Pulls (cable)
75x12
75x12
75x12
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 8
Day 2 (Chest)
Pre-Workout: None
Flat Bench Press (Barbell)
265x8
265x8
280x5
280x5
Squeeze Press (dumbbell)
60x10
60x10
60x10
Bench Press (Swiss bar - wide grip)
205x10
205x10
205x10
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 8
Day 3 (Arms)
Pre-Workout: None
Cable Curls from squatting position
75x8
75x8
75x8
Standing Curls (dumbbells)
45x9
45x9
45x9
Bent-over Cable Concentration Curls
45x8
45x8
45x8
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
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 8
Day 4 (cardio)
Pre-Workout: None
3.5 mile outdoor run
Time of run: 36 minutes
Post-workout: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: Had to cut a day of lifting out this week as I was on vacation. My back is also jacked up from the hotel beds. Every step of this run hurt and it was 90 degrees. Loosened up my back a bit now though, doing some deads with the bar and air squats to help it along. Hopefully feels good enough to lift tomorrow.
Week 9
Day 1 (Back)
Pre-Workout: None
Inverted Rows
BWx10
BWx10
BWx10
Upright Rows (EZ bar)
165x10
165x10
165x10
T-Bar Rows (barbell)
185x10
185x10
185x10
Bent Over Rear Lateral Cable Raise
35x8
35x8
35x8
Face-Pulls (cable)
75x12
75x12
75x12
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 9
Day 2 (Chest)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, scoop of PB Fit, walnuts, spinach, oats, almond milk)
Flat Bench Press (Barbell)
285x5
285x5
300x3
300x3
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
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
Pic from my vacation last week. Made it to Hogan's Beach Shop in Clearwater, FL.
WHATCHAGONNADO???? :D
[IMG]https://pbs.twimg.com/media/DFSAbTYXgAAqSIM?format=jpg[/IMG]
Week 9
Day 3 (Arms)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, scoop of PB Fit, walnuts, spinach, oats, almond milk)
Cable Curls from squatting position
75x8
75x8
75x8
Standing Curls (EZ bar)
95x10
95x10
95x10
Bent-over Cable Concentration Curls
45x8
45x8
45x8
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
Note: Pretty brutal skipping rope outiside in the humidity yesterday.
Week 9
Day 4 (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
Week 9
Day 5 (abs)
Pre-Workout: None
Decline sit-ups w/45 pound plate
3 sets of 30
Hanging leg raises
3 sets of 20
Cable crunches
3 sets of 25 with 70 pounds
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
Love that pic with Hogan:D You are outangling him huge!
[QUOTE=raynerd;1513670541]Love that pic with Hogan:D You are [b]outangling[/b] him huge![/QUOTE]
LOL, I had to look up what that means. Thanks brah. Hogan actually retweeted that pic and a bunch of his followers said I looked like Macho Man. Talk about an honor, eh? :D
Week 9
Day 5 (Legs/Traps/Triceps)
Pre-Workout: None
Back Squats
255x8
255x8
280x5
280x5
Barbell Shrugs
305x15
305x15
305x15
Dumbbell Shrugs
60x25
60x25
60x25
Tricep rope push-downs
95x10
95x10
95x10
Tricep push-down with 20" bar
80x10
80x10
80x10
Overhead Rope-Extension
60x10
60x10
60x10
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: Wow, did NOT expect my back to feel this good exactly one week since screwing it up in the pool while on vacation. Still opted to back the weight down a little, but man, I am happy as a clam right now! :D