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[QUOTE=Payton1221;1544351411]Not sure if I should neg or rep :eek: That treadmill work is boring. I make myself due it too, but I don't enjoy it nearly as much as doing it outside when the weather permits.[/QUOTE]
Yeah, it is 0 degrees here in MN this morning, so running outside not really an option. I do skip-rope out in my garage year round which is usually about 20 degrees or so warmer than the outside temp.
Still deloading. Did some minor chest work and then skipped rope yesterday.
Finishing up deload. Did some lighter squats yesterday, then my normal arm workout today. Cuz I just can't [i]not[/i] hit the biceps for a whole week, right? :D
Back on the horse kicking off a new 12 weeks. Going to be dieting hard here for a while. Back muscles are feeling it after this first post-one week deload workout.
Week 1
Day 1 (Back)
Pre-Workout: NutriBullet smoothie (frozen fruit, peanut butter, oats, almonds, almond milk)
Snatch-grip Deads (barbell)
225x12
275x8
325x5
350x3
T-Bar Rows (barbell)
185x10
185x10
185x10
Reverse Flies super-set with lateral raises
30x10
30x10
30x10
Face-Pulls (cable)
80x12
80x12
80x12
Lat-pullowns
170x10
170x10
170x10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Seated Cable Rows
170x15
170x15
170x15
Post-workout: Muscle Pharm Combat 100% Whey Protein (1.5 scoops vanilla flavor)
Time of workout: 1 hour and 15 minutes
Additional Cardio: 40 minute walk on treadmill (2.5 miles)
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
[QUOTE=ajdahlheimer;1544997971]Back on the horse kicking off a new 12 weeks. Going to be dieting hard here for a while. [/QUOTE]
Do you count macros and what does a typical day of dieting look like food-wise for you?
[QUOTE=Payton1221;1545002871]Do you count macros and what does a typical day of dieting look like food-wise for you?[/QUOTE]
Don't count macros/calories, just meal prep for the week on Sunday night and eat the same stuff pretty much everyday. Gonna be a lot more strict going forward for while and at deficit. Cut some body fat.
Week 1
Day 2 (Chest/Shoulders)
Pre-Workout: NutriBullet smoothie (frozen fruit, peanut butter, oats, almonds, almond milk)
Flat Bench Press (Swiss Bar - Neutral Grip)
185x12
185x12
200x8
200x8
Standing Overhead Press (Dumbbells)
60x10
60x10
60x10
Decline Bench Press (Dumbbells)
60x12
60x12
60x12
Decline Dumbbell Flies
40x10
40x10
40x10
Floor Flies in Hollow Position (Dumbbells)
40x10
40x10
40x10
Juarez Valley 10 Dip
10 sets of 10, 1, 9, 2, 8, 3, 7, 4, 6, 5 reps, walk 16 feet between reps
Seated Front raises (dumbbell)
35x10
35x10
35x10
Post-workout: Muscle Pharm Combat 100% Whey Protein (1.5 scoops vanilla flavor)
Time of workout: 1 hour
Additional Cardio: 40 minute walk on treadmill (2.5 miles)
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: NutriBullet smoothie (frozen fruit, banana, peanut butter, oats, almonds, almond milk)
Cable Curls from squatting position
75x8
75x8
75x8
Standing Curls (EZ-bar)
85x10
85x10
85x10
Pull-ups (neutral-grip)
3 sets of 10
Rope Hammer Curls
100x10
100x10
100x10
Standing Curls (Swiss Bar - narrow grip)
60x10
60x10
60x10
Dumbbell Wrist Curls
45x15
45x15
45x15
Wrist-Roller
3 sets of 5 with 7.5 pounds
Post-workout: Muscle Pharm Combat 100% Whey Protein (1.5 scoops 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 1
Day 4 (Legs/Traps/Triceps)
Pre-Workout: Chicken and Rice
Back Squats
225x12
225x12
245x8
245x8
Barbell Shrugs
345x15
345x15
345x15
Dumbbell Shrugs
60x25
60x25
60x25
Tricep push-down with 20" bar
95x10
95x10
95x10
Tricep rope push-downs
80x10
80x10
80x10
Overhead Rope-Extension
60x10
60x10
60x10
Post-workout: Muscle Pharm Combat 100% Whey Protein (1.5 scoops 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
Week 1
Day 5 (abs)
Pre-Workout: Chicken and Rice
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 75 pounds
Kneeling Crunches--Rogue Bands
3 sets of 25
Time: 30 minutes
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: Weighed in at 231 this morning. Good starting point for diet.
Week 2
Day 1 (Back)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk)
Snatch-grip Deads (barbell)
225x12
275x8
300x5
325x3
T-Bar Rows (barbell)
185x10
185x10
185x10
Reverse Flies super-set with lateral raises
30x10
30x10
30x10
Face-Pulls (cable)
80x12
80x12
80x12
Lat-pullowns
170x10
170x10
170x10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Seated Cable Rows
170x15
170x15
170x15
Post-workout: Muscle Pharm Combat 100% Whey Protein (1.5 scoops vanilla flavor)
Time of workout: 1 hour and 15 minutes
Additional Cardio: Shoveled Driveway
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
[QUOTE=ajdahlheimer;1545332651]Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin.[/QUOTE]
I must be in the O35 section :D But seriously, I take all of those (I've read that you should only buy Glucosamine sulfate which is less common than the other type), and I put the most faith in the turmeric. I know that several aches/pains went away when I added that to my regimen.
Week 2
Day 2 (Chest/Shoulders)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk)
Flat Bench Press (Swiss Bar - Neutral Grip)
190x12
190x12
205x8
205x8
Standing Overhead Press (Dumbbells)
60x10
60x10
60x10
Decline Bench Press (Dumbbells)
60x12
60x12
60x12
Decline Dumbbell Flies
45x10
45x10
45x10
Floor Flies in Hollow Position (Dumbbells)
40x10
40x10
40x10
Juarez Valley 10 Dip
10 sets of 10, 1, 9, 2, 8, 3, 7, 4, 6, 5 reps, walk 16 feet between reps
Seated Front raises (dumbbell)
35x10
35x10
35x10
Post-workout: Muscle Pharm Combat 100% Whey Protein (1.5 scoops vanilla flavor)
Time of workout: 1 hour
Additional Cardio: 40 minute walk on treadmill (2.5 miles)
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
[QUOTE=Payton1221;1545687301]I must be in the O35 section :D But seriously, I take all of those (I've read that you should only buy Glucosamine sulfate which is less common than the other type), and I put the most faith in the turmeric. I know that several aches/pains went away when I added that to my regimen.[/QUOTE]
I've always heard this is the best stuff. The generic crap (Member's Mark) doesn't work as well.
[url]https://www.samsclub.com/sams/osteo-biflex-ts-d-190-ct/prod9570440.ip[/url]
Get the extra Vitamin D.
Week 2
Day 3 (Arms)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, peanut butter, oats, almonds, almond milk)
Cable Curls from squatting position
80x8
80x8
80x8
Dumbbell Curls
50x9
50x9
50x9
Pull-ups (neutral-grip)
3 sets of 10
Rope Hammer Curls
100x10
100x10
100x10
Standing Curls (Swiss Bar - narrow grip)
85x10
85x10
85x10
Dumbbell Wrist Curls
45x15
45x15
45x15
Wrist-Roller
3 sets of 5 with 7.5 pounds
Post-workout: Gold Standard 100% Whey Protein (1.5 scoops peanut butter chocolate 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
[QUOTE=ajdahlheimer;1545332651]Note: Weighed in at 231 this morning. Good starting point for diet.[/QUOTE]
Dieting sucks. No doubt about that, but the rewarding thing is that the change is visually noticeable quickly. In two months, you could easily be down 10 lbs and that'll show! When was the last time you had a 10 lb increase in lean mass and how long did it take you to accomplish that (rhetorical of course).
Week 2
Day 4 (Legs/Traps/Triceps)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, peanut butter, oats, almonds, almond milk)
Back Squats
230x12
230x12
250x8
250x8
Barbell Shrugs
345x15
345x15
345x15
Dumbbell Shrugs
60x25
60x25
60x25
Tricep push-down with 20" bar
95x10
95x10
95x10
Tricep rope push-downs
80x10
80x10
80x10
Overhead Rope-Extension
60x10
60x10
60x10
Post-workout: Gold Standard 100% Whey Protein (1.5 scoops peanut butter chocolate 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
[QUOTE=Payton1221;1545894021]Dieting sucks. No doubt about that, but the rewarding thing is that the change is visually noticeable quickly. In two months, you could easily be down 10 lbs and that'll show! When was the last time you had a 10 lb increase in lean mass and how long did it take you to accomplish that (rhetorical of course).[/QUOTE]
I went from about 245 (see pic)
[img]https://imagecdn.bodybuilding.com/gallery-photo/11262717/f770739c7f874ee58a9211eeed637b8b-610xh.jpg[/img]
Down to 215 (see avatar pic) back in 2015 for a challenge on here.
Epic beard man crew indeed!
I know the bulk and cut protocol is tried and true, but my bulking days are over and I hate dieting so much that I keep my weight in a very narrow window. It's rare that I have to eat under maintenance for more than 5 days in a row.
Week 2
Day 5 (abs)
Pre-Workout: Shrimp and Rice
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 75 pounds
Kneeling Crunches--Rogue Bands
3 sets of 25
Time: 30 minutes
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
Week 3
Day 1 (Back)
Pre-Workout: None
Snatch-grip Deads (barbell)
235x12
285x8
310x5
335x3
T-Bar Rows (barbell)
190x10
190x10
190x10
Reverse Flies super-set with lateral raises
30x10
30x10
30x10
Face-Pulls (cable)
80x12
80x12
80x12
Lat-pullowns
170x10
170x10
170x10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Seated Cable Rows
170x15
170x15
170x15
Post-workout: None
Time of workout: 1 hour and 15 minutes
Additional Cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Week 3
Day 2 (Chest/Shoulders)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk)
Flat Bench Press (Swiss Bar - Neutral Grip)
195x12
195x12
210x8
210x8
Standing Overhead Press (Dumbbells)
60x10
60x10
60x10
Decline Bench Press (Dumbbells)
60x12
60x12
60x12
Decline Dumbbell Flies
45x10
45x10
45x10
Floor Flies in Hollow Position (Dumbbells)
40x10
40x10
40x10
Juarez Valley 10 Dip
10 sets of 10, 1, 9, 2, 8, 3, 7, 4, 6, 5 reps, walk 16 feet between reps
Seated Front raises (dumbbell)
35x10
35x10
35x10
Post-workout: Gold Standard 100% Whey Protein (1.5 scoops peanut butter chocolate 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
[QUOTE=ajdahlheimer;1545986551]Week 2
Day 5 (abs)
Decline sit-ups w/45 pound plate
Hanging leg raises
Cable crunches
Kneeling Crunches--Rogue Bands[/QUOTE]
Right or wrong, I don't do any direct ab work thinking they get worked adequately from the pull-ups and front squats that I do. And if anyone would question how much ab work is done during a pull-up, a few summers ago I had to stop all pull-ups due to tennis elbow. After a 4 week break, I finally was able to do pull-ups again. What surprised me was that I had significant DOMS [b][u]with my abs![/b][/u]
[QUOTE=Payton1221;1546293651]Right or wrong, I don't do any direct ab work thinking they get worked adequately from the pull-ups and front squats that I do. And if anyone would question how much ab work is done during a pull-up, a few summers ago I had to stop all pull-ups due to tennis elbow. After a 4 week break, I finally was able to do pull-ups again. What surprised me was that I had significant DOMS [b][u]with my abs![/b][/u][/QUOTE]
I used to have back pain due to my back being so much stronger than my abs/core. Once I started doing one day of direct ab work--no more lower back pain.
Week 3
Day 3 (Arms)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, peanut butter, oats, almonds, almond milk)
Cable Curls from squatting position
80x8
80x8
80x8
Standing Curls (EZ-bar)
85x10
85x10
85x10
Pull-ups (neutral-grip)
3 sets of 10
Rope Hammer Curls
100x10
100x10
100x10
Standing Curls (Swiss Bar - narrow grip)
90x10
90x10
90x10
Dumbbell Wrist Curls
45x15
45x15
45x15
Wrist-Roller
3 sets of 5 with 7.5 pounds
Post-workout: Gold Standard 100% Whey Protein (1.5 scoops peanut butter chocolate flavor)
Time of workout: 1 hour
Additional cardio: 40 minute walk on treadmill (2.5 miles)
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
[QUOTE=ajdahlheimer;1546352381]I used to have back pain due to my back being so much stronger than my abs/core. Once I started doing one day of direct ab work--no more lower back pain.[/QUOTE]
Agreed. I don't do any direct ab work, but I do two of Stu McGill's "Big 3" back exercises every morning: Cat/Camel and Birddog. These and front squats that I think have strengthened my core has resulted in nearly no back pain for several years now.
Week 3
Day 4 (Legs/Traps/Triceps)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, peanut butter, oats, almonds, almond milk)
Back Squats
235x12
235x12
255x8
255x8
Barbell Shrugs
345x15
345x15
345x15
Dumbbell Shrugs
60x25
60x25
60x25
Tricep push-down with 20" bar
100x10
100x10
100x10
Tricep rope push-downs
85x10
85x10
85x10
Overhead Rope-Extension
65x10
65x10
65x10
Post-workout: Gold Standard 100% Whey Protein (1.5 scoops peanut butter chocolate 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
Week 3
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 75 pounds
Kneeling Crunches--Rogue Bands
3 sets of 25
Time: 30 minutes
Additional cardio: 20 minute skip-rope routine
Post-workout: Gold Standard 100% Whey Protein (1.5 scoops peanut butter chocolate flavor)
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 3
Day 6 (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
Note: Weight was 229.2 this morning. i.e. progress
Week 4
Day 1 (Back)
Pre-Workout: Eggs, sausage, Muscle Milk
Snatch-grip Deads (barbell)
235x12
285x8
310x5
335x3
T-Bar Rows (barbell)
190x10
190x10
190x10
Reverse Flies super-set with lateral raises
30x10
30x10
30x10
Face-Pulls (cable)
80x12
80x12
80x12
Lat-pullowns
170x10
170x10
170x10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Seated Cable Rows
170x15
170x15
170x15
Post-workout: None
Time of workout: 1 hour and 15 minutes
Additional Cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
[QUOTE=ajdahlheimer;1546805781]Face-Pulls (cable)
80x12
80x12
80x12[/QUOTE]
Are these strictly for shoulder health?