[QUOTE=JohnButz;1572622061]Strong work! Arms had to be pumped to the max after the dips at the end.[/QUOTE]
Yep, was pretty much to full exhaustion at the last rep there which is just the way I wanted. Thanks for following my journal.
-AJ
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[QUOTE=JohnButz;1572622061]Strong work! Arms had to be pumped to the max after the dips at the end.[/QUOTE]
Yep, was pretty much to full exhaustion at the last rep there which is just the way I wanted. Thanks for following my journal.
-AJ
Week 10
Day 6 (Cardio)
Pre-Workout: Coffee
5k run (on treadmill)
Post-workout: None
Time of workout: 40 minutes (treadmill program has a warm-up walk and cool-down walk built into it).
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 11
Day 1 (Back)
Pre-Workout: None
Snatch-grip Deads (barbell) - with 3 second TUT on negative
295x8
305x8
305x8
315x8
T-Bar Rows (barbell)
225x8
225x8
225x8
Upright Rows (EZ bar)
195x8
195x8
195x8
Decline sit-ups w/45 pound plate
3 sets of 30
Hanging leg raises
3 sets of 20
Trunk Rotators (with 45 pound plate)
3 sets of 50
Post-workout: Micronized Creatine Powder (5g)
Time of workout: 1 hour and 5 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Week 11
Day 2 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: None
Dumbbell Bench Press
110x8
110x8
110x8
Flat Bench Press (Swiss Bar)
255x8
255x8
255x8
Standing One-armed Landmine Presses
100x8
100x8
100x8
Pin-Press (Barbell - forehead height)
195x8
195x8
195x8
Cable Curls from squatting position
85x8
85x8
85x8
Pull-ups (neutral-grip)
3 sets of 10
Tricep push-down with 20" bar
120x8
120x8
120x8
Tricep rope push-downs
105x8
105x8
105x8
Post-workout: Micronized Creatine Powder (5g),
Time of workout: 1 hour and 10 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 11
Day 3 (Back/Abs)
Pre-Workout: Spinach salad with Chicken breast
Seated Cable Rows
245x8
245x8
245x8
Lat-pullowns
220x8
220x8
220x8
Face-Pulls (cable) +
105x10
105x10
105x10
Meadows Rows super set with Landmine Rows
55x8
55x8
55x8
Cable crunches
3 sets of 25 with 85 pounds
Kneeling Crunches--Rogue Bands
3 sets of 25
Wrist-Roller
3 sets of 5 with 7.5 pounds
Post-workout: Micronized Creatine Powder (5g)
Time of workout: 1 hour
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
Week 11
Day 4 (Legs/Traps)
Pre-Workout: Banana
Back Squats
280x8
280x8
280x8
280x8
Barbell Shrugs
365x15
365x15
365x15
Dumbbell Shrugs
60x25
60x25
60x25
Post-workout: Micronized Creatine Powder (5g), Gold Standard 100% Whey Protein (1.5 scoops peanut butter chocolate flavor)
Time of workout: 35 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 11
Day 5 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: None
Inclined Bench Press (Barbell)
260x8
260x8
260x8
Dumbbell Flies
60x8
60x8
60x8
Military Press (Barbell)
190x8
190x8
190x8
Lateral Raises (Dumbbells)
50x8
50x8
50x8
Standing Dumbbell Curls (dumbbells)
55x8
55x8
55x8
Standing Curls (Swiss Bar)
125x8
125x8
125x8
Overhead Rope-Extension
80x8
80x8
80x8
Triceps Dips
3 sets of 20
Post-workout: Micronized Creatine Powder (5g)
Time of workout: 1 hour
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 11
Day 6 (Cardio)
Pre-Workout: None
5k run (on treadmill)
Post-workout: None
Time of workout: 40 minutes (treadmill program has a warm-up walk and cool-down walk built into it).
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 12
Day 1 (Back)
Pre-Workout: None
Snatch-grip Deads (barbell) - with 3 second TUT on negative
300x8
310x8
300x8
320x8
T-Bar Rows (barbell)
230x8
230x8
230x8
Upright Rows (EZ bar)
195x8
195x8
195x8
Decline sit-ups w/45 pound plate
3 sets of 30
Hanging leg raises
3 sets of 20
Trunk Rotators (with 45 pound plate)
3 sets of 50
Post-workout: Micronized Creatine Powder (5g)
Time of workout: 1 hour and 5 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
Week 12
Day 2 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: None
Dumbbell Bench Press
110x8
110x8
110x8
Flat Bench Press (Swiss Bar)
255x8
255x8
255x8
Standing One-armed Landmine Presses
105x8
105x8
105x8
Pin-Press (Barbell - forehead height)
200x8
200x8
200x8
Cable Curls from squatting position
85x8
85x8
85x8
Pull-ups (neutral-grip)
3 sets of 10
Tricep push-down with 20" bar
120x8
120x8
120x8
Tricep rope push-downs
105x8
105x8
105x8
Post-workout: Micronized Creatine Powder (5g), Gold Standard 100% Whey Protein (1.5 scoops peanut butter chocolate flavor)
Time of workout: 1 hour and 10 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 12
Day 3 (Legs/Traps)
Pre-Workout: Chicken & Rice
Back Squats
280x8
280x8
280x8
280x8
Barbell Shrugs
365x15
365x15
365x15
Dumbbell Shrugs
60x25
60x25
60x25
Post-workout: Micronized Creatine Powder (5g), Gold Standard 100% Whey Protein (1.5 scoops peanut butter chocolate flavor)
Time of workout: 35 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: Should have upped the weight. These squats were way to easy. Might have been a little more carbed up than normal.
Week 12
Day 4 (Back/Abs)
Pre-Workout: Banana
Seated Cable Rows
245x8
245x8
245x8
Lat-pullowns
230x8
230x8
230x8
Face-Pulls (cable)
110x10
110x10
110x10
Meadows Rows super set with Landmine Rows
55x8
55x8
55x8
Cable crunches
3 sets of 25 with 85 pounds
Kneeling Crunches--Rogue Bands
3 sets of 25
Wrist-Roller
3 sets of 5 with 7.5 pounds
Post-workout: Micronized Creatine Powder (5g)
Time of workout: 1 hour
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
Week 12
Day 5 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: None
Inclined Bench Press (Barbell)
260x8
260x8
260x8
Dumbbell Flies
60x8
60x8
60x8
Military Press (Barbell)
190x8
190x8
190x8
Lateral Raises (Dumbbells)
50x8
50x8
50x8
Standing Dumbbell Curls (dumbbells)
55x8
55x8
55x8
Standing Curls (Swiss Bar)
125x8
125x8
125x8
Overhead Rope-Extension
80x8
80x8
80x8
Triceps Dips
3 sets of 20
Post-workout: Micronized Creatine Powder (5g)
Time of workout: 1 hour
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 12
Day 6 (Cardio)
Pre-Workout: None
5k run (on treadmill)
Post-workout: None
Time of workout: 40 minutes (treadmill program has a warm-up walk and cool-down walk built into it).
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Finished up another 12 week workout cycle. Feels like I made some nice strength gains during it sticking with the 8 rep ranges the whole time. Deloading this week. Probably do some body-weight stuff, abs, and cardio just for something to do. Good week to lift workout w/my son. Hope to take a video at some point this week and post it up for a PR set.
-AJ
[QUOTE=ajdahlheimer;1573924181]Finished up another 12 week workout cycle. Feels like I made some nice strength gains during it sticking with the 8 rep ranges the whole time. Deloading this week. Probably do some body-weight stuff, abs, and cardio just for something to do. Good week to lift workout w/my son. Hope to take a video at some point this week and post it up for a PR set.
-AJ[/QUOTE]
Congrats on finishing up the cycle AJ! Enjoy the deload week.
-Did some pull-up drops sets and some ab work with my son. Followed by a 20 minute skip-rope routine. Always feeling energized during deload week.
-Did some biceps stuff and ran a 5k on my treadmill. Still on deload, but have to do "something" just to feel normal.
Also,
Probably had one more in me, but whatever....didn't want to wake up my son to spot me. Beard Life. :D
[youtube]LKhFJ-QKEmM[/youtube]
Definitely made some significant strength gains during that last 12 week cycle of lifting.
-Did some lighter squats and then a 20 minute skip-rope routine. Rest day today and then kicking off another 12 week cycle most likely on Saturday. I've been pretty good about my diet of late and went down a loop on my weight lifting belt. That's not a bad thing to happen prior to starting your "real diet" in a bit here........
-AJ
Week 1
Day 1 (Back)
Pre-Workout: None
Snatch-grip Deads (barbell) +
245x12
245x12
255x12
255x12
T-Bar Rows (barbell)
205x12
205x12
205x12
Upright Rows (EZ bar)
175x12
175x12
175x12
Cable rows w/rope
120x12
120x12
120x12
Decline sit-ups w/45 pound plate
3 sets of 30
Hanging leg raises
3 sets of 20
Trunk Rotators (with 45 pound plate)
3 sets of 50
Post-workout: Micronized Creatine Powder (5g)
Time of workout: 1 hour and 5 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Week 1
Day 2 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk)
Flat Bench Press (Barbell) +
235x12
235x12
235x12
Flat Bench Press (Swiss Bar) - Mid-Grip +
185x12
185x12
185x12
Standing One-armed Landmine Presses
90x12
90x12
90x12
Pin-Press (Barbell - chin height)
145x12
145x12
145x12
Cable Curls from squatting position
85x8
85x8
85x8
Pull-ups (neutral-grip)
3 sets of 10
Tricep push-down with 20" bar
100x12
100x12
100x12
Tricep rope push-downs
85x12
85x12
85x12
Post-workout: Micronized Creatine Powder (5g), Gold Standard 100% Whey Protein (1.5 scoops peanut butter chocolate flavor)
Time of workout: 1 hour and 10 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 1
Day 3 (Legs/Traps)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk)
Back Squats
235x12
235x12
245x12
245x12
Barbell Shrugs
385x15
385x15
385x15
Dumbbell Shrugs
60x25
60x25
60x25
Post-workout: None
Time of workout: 35 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 1
Day 4 (Back/Abs)
Pre-Workout: Banana
Seated Cable Rows
225x12
225x12
225x12
Lat-pullowns
200x12
200x12
200x12
T-Bar Pulldowns
185x12
185x12
185x12
Meadows Rows super set with Landmine Rows
45x10
45x10
45x10
Cable crunches
3 sets of 25 with 85 pounds
Kneeling Crunches--Rogue Bands
3 sets of 25
Wrist-Roller
3 sets of 5 with 7.5 pounds
Post-workout: Micronized Creatine Powder (5g), 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), Chrondroitin (275mg), and a Multi-vitamin
Week 1
Day 5 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: Spinach salad w/chicken breast
Single Arm Inclined Bench Press (Dumbells)
80x12
80x12
80x12
Dumbbell Flies
55x12
55x12
55x12
Military Press (Barbell)
155x12
155x12
155x12
Lateral Raises (Dumbbells)
45x12
45x12
45x12
Standing Dumbbell Curls (dumbbells)
45x10
45x10
45x10
Standing Rope Cable Curls
85x12
85x12
Overhead Rope-Extension
70x12
70x12
70x12
Triceps Dips
3 sets of 20
Post-workout: Micronized Creatine Powder (5g), 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
Week 1
Day 6 (Cardio)
Pre-Workout: None
5k run (on treadmill)
Post-workout: None
Time of workout: 40 minutes (treadmill program has a warm-up walk and cool-down walk built into it).
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: Fasted Cardio. First time in quite a while. Tough sledding.
Week 2
Day 1 (Back)
Pre-Workout: Bacon & Cheese Omelet
Snatch-grip Deads (barbell) +
255x12
255x12
265x12
265x12
T-Bar Rows (barbell)
210x12
210x12
210x12
Upright Rows (EZ bar)
175x12
175x12
175x12
Cable rows w/rope
120x12
120x12
120x12
Decline sit-ups w/45 pound plate
3 sets of 30
Hanging leg raises
3 sets of 20
Trunk Rotators (with 45 pound plate)
3 sets of 50
Post-workout: Micronized Creatine Powder (5g)
Time of workout: 1 hour and 30 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Note: This was an absolutely grueling workout. I was sweating bullets and felt like I was close to vomiting a few different times, so I had to increase my time between sets. Got it done though and was absolutely pumped up post-workout.
Week 2
Day 2 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk)
Flat Bench Press (Barbell) +
240x12
240x12
240x12
Flat Bench Press (Swiss Bar) - Mid-Grip +
190x12
190x12
190x12
Standing One-armed Landmine Presses
90x12
90x12
90x12
Pin-Press (Barbell - chin height)
145x12
145x12
145x12
Cable Curls from squatting position
85x8
85x8
85x8
Pull-ups (neutral-grip)
3 sets of 10
Tricep push-down with 20" bar
105x12
105x12
105x12
Tricep rope push-downs
90x12
90x12
90x12
Post-workout: Micronized Creatine Powder (5g)
Time of workout: 1 hour and 10 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: Major DOMS today. Wow.
Week 2
Day 3 (Legs/Traps)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk)
Back Squats
245x12
245x12
255x12
255x12
Barbell Shrugs
385x15
385x15
385x15
Dumbbell Shrugs
60x25
60x25
60x25
Post-workout: Micronized Creatine Powder (5g), Gold Standard 100% Whey Protein (1.5 scoops peanut butter chocolate flavor)
Time of workout: 35 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
Week 2
Day 4 (Back/Abs)
Pre-Workout: None
Seated Cable Rows
230x12
230x12
230x12
Lat-pullowns
200x12
200x12
200x12
T-Bar Pulldowns
165x12
165x12
165x12
Meadows Rows super set with Landmine Rows
45x10
45x10
45x10
Cable crunches
3 sets of 25 with 85 pounds
Kneeling Crunches--Rogue Bands
3 sets of 25
Wrist-Roller
3 sets of 5 with 7.5 pounds
Post-workout: Micronized Creatine Powder (5g), Gold Standard 100% Whey Protein (1.5 scoops peanut butter chocolate flavor)
Time of workout: 1 hour
Additional cardio: 2 mile run on treadmill
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Week 2
Day 5 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: Banana
Single Arm Inclined Bench Press (Dumbells)
80x12
80x12
80x12
Dumbbell Flies
55x12
55x12
55x12
Military Press (Barbell)
155x12
155x12
155x12
Lateral Raises (Dumbbells)
45x12
45x12
45x12
Standing Dumbbell Curls (dumbbells) +
45x10
45x10
45x10
Standing Rope Cable Curls
85x12
85x12
Overhead Rope-Extension
70x12
70x12
70x12
Triceps Dips
3 sets of 20
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