-
Week 6
Day 3 (Legs/Traps)
Pre-Workout: Nutri-Bullet Smoothie (Banana, frozen fruit, walnuts, oats, PB Fit powder, almond milk)
Back Squats
275x8
275x8
295x5
295x5
Barbell Shrugs
400x15
400x15
400x15
Dumbbell Shrugs
60x25
60x25
60x25
Post-workout: None
Time of workout: 45 minutes
Additional cardio: 20 minute skip-rope routine and one hour outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: Finally warm enough outside to start my evening walks again.
-
Week 6
Day 4 (Back/Abs)
Pre-Workout: None
Snatch-grip Deads (barbell)
315x8
315x8
335x5
335x5
Seated Cable Pulldowns (12" Bar)
160x10
160x10
160x10
Single Side-Delt Raises (Cable)
20x10
20x10
20x10
Seal Rows (Dumbbells)
60x12
60x12
60x12
Cable crunches
3 sets of 25 with 90 pounds
Kneeling Crunches--Rogue Bands
3 sets of 25
Wrist-Roller
3 sets of 5 with 10 pounds
Post-workout: None
Time of workout: 1 hour and 10 minutes
Additional cardio: 45 minute outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
-
Week 6
Day 5 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: None
Standing Log Press (Swiss Bar)
175x8
175x8
190x5
190x5
Standing One-armed Landmine Presses
115x8
115x8
115x8
Decline Flies with Crunch (Dumbbells)
45x10
45x10
45x10
Chest Dips
BWx25
BWx25
BWx25
Chin-ups
BWx10
BWx10
BWx10
Lying Cable Curls
60x8
60x8
60x8
Overhead Rope-Extension
70x10
70x10
70x10
Reverse Grip Press Down (Cable)
90x10
90x10
90x10
Post-workout: None
Time of workout: 1 hour and 10 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 6
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.
-
Proud father moment.............:D
[youtube]YjmFUOVCNWE[/youtube]
-
Week 7
Day 1 (Back/abs)
Pre-Workout: None
Landmine Rows with Lat-Blaster attachment
230x8
230x8
230x8
T-bar Rows
200x8
200x8
200x8
Upright Rows (Cable)
125x8
125x8
125x8
Pull-ups (Wide-Grip)
BWx12
BWx12
BWx12
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
Trunk Rotators (with 45 pound plate)
3 sets of 50
Post-workout: None
Time of workout: 1 hour and 10 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
-
Week 7
Day 2 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: Egg Sandwich
Flat Bench Press (Barbell)
250x8
250x8
265x5
265x5
Reverse-Grip Bench Press (Barbell) +
215x8
215x8
215x8
Standing OHP (Dumbbells)
75x10
75x10
75x10
Front Raises (Swiss Bar)
75x10
75x10
75x10
Standing Curls (EZ Bar)
115x10
115x10
115x10
Concentration Curls (Dumbbells)
45x10
45x10
45x10
Single Arm Triceps Extension (Cable)
40x12
40x12
40x12
Crush-Grip Bench Press (Dumbbells)
60x12
60x12
60x12
Post-workout: None
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 7
Day 3 (Legs/Traps)
Pre-Workout: None
Back Squats
275x8
275x8
295x5
295x5
Barbell Shrugs
400x15
400x15
400x15
Dumbbell Shrugs
60x25
60x25
60x25
Post-workout: None
Time of workout: 45 minutes
Additional cardio: 20 minute skip-rope routine and 45 minute outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 7
Day 4 (Back/Abs)
Pre-Workout: None
Snatch-grip Deads (barbell)
320x8
320x8
340x5
340x5
Seated Cable Pulldowns (12" Bar)
160x10
160x10
160x10
Single Side-Delt Raises (Cable)
20x10
20x10
20x10
Seal Rows (Dumbbells)
60x12
60x12
60x12
Cable crunches
3 sets of 25 with 90 pounds
Kneeling Crunches--Rogue Bands
3 sets of 25
Wrist-Roller
3 sets of 5 with 10 pounds
Post-workout: None
Time of workout: 1 hour and 10 minutes
Additional cardio: 1 hour outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
-
Week 7
Day 5 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: None
Standing Log Press (Swiss Bar)
175x8
175x8
190x5
190x5
Standing One-armed Landmine Presses
115x8
115x8
115x8
Decline Flies with Crunch (Dumbbells)
45x10
45x10
45x10
Chest Dips
BWx25
BWx25
BWx25
Chin-ups
BWx10
BWx10
BWx10
Lying Cable Curls
60x8
60x8
60x8
Overhead Rope-Extension
70x10
70x10
70x10
Reverse Grip Press Down (Cable)
90x10
90x10
90x10
Post-workout: None
Time of workout: 1 hour and 10 minutes
Additional cardio: 20 minute skip-rope routine and one hour outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 7
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.
-
Week 8
Day 1 (Back/abs)
Pre-Workout: None
Landmine Rows with Lat-Blaster attachment
235x8
235x8
235x8
T-bar Rows
200x8
200x8
200x8
Upright Rows (Cable)
125x8
125x8
125x8
Pull-ups (Wide-Grip)
BWx12
BWx12
BWx12
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
Trunk Rotators (with 45 pound plate)
3 sets of 50
Post-workout: None
Time of workout: 1 hour and 10 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
-
Week 8
Day 2 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: None
Flat Bench Press (Barbell)
250x8
250x8
265x5
265x5
Reverse-Grip Bench Press (Barbell) +
220x8
220x8
220x8
Standing OHP (Dumbbells)
75x10
75x10
75x10
Front Raises (Swiss Bar)
75x10
75x10
75x10
Standing Curls (EZ Bar)
115x10
115x10
115x10
Concentration Curls (Dumbbells)
45x10
45x10
45x10
Single Arm Triceps Extension (Cable)
40x12
40x12
40x12
Crush-Grip Bench Press (Dumbbells)
60x12
60x12
60x12
Post-workout: None
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 8
Day 3 (Legs/Traps)
Pre-Workout: None
Back Squats
280x8
280x8
300x5
300x5
Barbell Shrugs
400x15
400x15
400x15
Dumbbell Shrugs
60x25
60x25
60x25
Post-workout: None
Time of workout: 45 minutes
Additional cardio: 20 minute skip-rope routine and 45 minute treadmill walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 8
Day 4 (Back/Abs)
Pre-Workout: None
Snatch-grip Deads (barbell)
320x8
320x8
340x5
340x5
Seated Cable Pulldowns (12" Bar)
160x10
160x10
160x10
Single Side-Delt Raises (Cable)
20x10
20x10
20x10
Seal Rows (Dumbbells)
60x12
60x12
60x12
Cable crunches
3 sets of 25 with 90 pounds
Kneeling Crunches--Rogue Bands
3 sets of 25
Wrist-Roller
3 sets of 5 with 10 pounds
Post-workout: None
Time of workout: 1 hour and 10 minutes
Additional cardio: 45 minute treadmill walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
-
Week 8
Day 5 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: None
Standing Log Press (Swiss Bar)
175x8
175x8
190x5
190x5
Standing One-armed Landmine Presses
115x8
115x8
115x8
Decline Flies with Crunch (Dumbbells)
45x10
45x10
45x10
Chest Dips
BWx25
BWx25
BWx25
Chin-ups
BWx10
BWx10
BWx10
Lying Cable Curls
60x8
60x8
60x8
Overhead Rope-Extension
70x10
70x10
70x10
Reverse Grip Press Down (Cable)
90x10
90x10
90x10
Post-workout: None
Time of workout: 1 hour and 10 minutes
Additional cardio: 20 minute skip-rope routine and one hour treadmill walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 8
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.
-
Week 9
Day 1 (Back/abs)
Pre-Workout: None
Landmine Rows with Lat-Blaster attachment
250x5
250x5
250x5
250x5
T-bar Rows
220x5
220x5
220x5
Upright Rows (Cable)
135x5
135x5
135x5
Pull-ups (Wide-Grip)
BWx12
BWx12
BWx12
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
Trunk Rotators (with 45 pound plate)
3 sets of 50
Post-workout: None
Time of workout: 1 hour and 10 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
-
Week 9
Day 2 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: None
Flat Bench Press (Barbell)
265x5
265x5
280x3
280x3
Reverse-Grip Bench Press (Barbell) +
235x5
235x5
235x5
Standing OHP (Dumbbells)
80x5
80x5
80x5
Front Raises (Swiss Bar)
85x8
85x8
85x8
Standing Curls (EZ Bar)
135x5
135x5
135x5
Concentration Curls (Dumbbells)
55x5
55x5
55x5
Single Arm Triceps Extension (Cable)
40x8
40x8
40x8
Crush-Grip Bench Press (Dumbbells)
60x12
60x12
60x12
Post-workout: None
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 9
Day 3 (Legs/Traps)
Pre-Workout: None
Back Squats
300x5
300x5
320x3
320x3
Barbell Shrugs
400x15
400x15
400x15
Dumbbell Shrugs
60x25
60x25
60x25
Post-workout: None
Time of workout: 45 minutes
Additional cardio: 20 minute skip-rope routine and 1 hour outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 9
Day 4 (Back/Abs)
Pre-Workout: None
Snatch-grip Deads (barbell)
340x5
340x5
360x3
360x3
Seated Cable Pulldowns (12" Bar)
160x10
160x10
160x10
Single Side-Delt Raises (Cable)
20x10
20x10
20x10
Seal Rows (Dumbbells)
60x12
60x12
60x12
Cable crunches
3 sets of 25 with 90 pounds
Kneeling Crunches--Rogue Bands
3 sets of 25
Wrist-Roller
3 sets of 5 with 10 pounds
Post-workout: None
Time of workout: 1 hour and 10 minutes
Additional cardio: 1 hour outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
-
Week 9
Day 5 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: None
Standing Log Press (Swiss Bar)
190x5
190x5
205x3
205x3
Standing One-armed Landmine Presses
130x5
130x5
130x5
Decline Flies with Crunch (Dumbbells)
50x8
50x8
50x8
Chest Dips
BWx25
BWx25
BWx25
Chin-ups
BWx10
BWx10
BWx10
Lying Cable Curls
70x5
70x5
70x5
Overhead Rope-Extension
80x5
80x5
80x5
Reverse Grip Press Down (Cable)
90x10
90x10
90x10
Post-workout: None
Time of workout: 1 hour and 10 minutes
Additional cardio: 20 minute skip-rope routine and 45 minute outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 9
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.
-
Week 10
Day 1 (Back/abs)
Pre-Workout: None
Landmine Rows with Lat-Blaster attachment +
250x5
250x5
250x5
250x5
T-bar Rows +
220x5
220x5
220x5
Upright Rows (Cable) +
135x5
135x5
135x5
Pull-ups (Wide-Grip)
BWx12
BWx12
BWx12
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
Trunk Rotators (with 45 pound plate)
3 sets of 50
Post-workout: None
Time of workout: 1 hour and 10 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
-
Week 10
Day 2 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: None
Flat Bench Press (Barbell)
270x5
270x5
285x2
285x2
Reverse-Grip Bench Press (Barbell)
240x5
240x5
240x5
Standing OHP (Dumbbells)
80x8
80x8
80x8
Front Raises (Swiss Bar)
95x5
95x5
95x5
Standing Curls (EZ Bar)
135x5
135x5
135x5
Concentration Curls (Dumbbells)
55x5
55x5
55x5
Single Arm Triceps Extension (Cable)
40x8
40x8
40x8
Crush-Grip Bench Press (Dumbbells)
60x12
60x12
60x12
Post-workout: None
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: At that point in my cut where you can notice loss of strength.
-
Week 10
Day 3 (Legs/Traps)
Pre-Workout: None
Back Squats
300x5
300x5
320x3
320x3
Barbell Shrugs
400x15
400x15
400x15
Dumbbell Shrugs
60x25
60x25
60x25
Post-workout: None
Time of workout: 45 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 10
Day 4 (Back/Abs)
Pre-Workout: NutriBullet Smoothie (Banana, frozen fruit, walnuts, oats, PB Fit Powder, Almond milk)
Snatch-grip Deads (barbell)
340x5
340x5
360x3
360x3
Seated Cable Pulldowns (12" Bar)
170x8
170x8
170x8
Single Side-Delt Raises (Cable)
20x10
20x10
20x10
Seal Rows (Dumbbells)
60x12
60x12
60x12
Cable crunches
3 sets of 25 with 90 pounds
Kneeling Crunches--Rogue Bands
3 sets of 25
Wrist-Roller
3 sets of 5 with 10 pounds
Post-workout: None
Time of workout: 1 hour and 10 minutes
Additional cardio: 30 minute outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Note: Also did a second shoulders and chest workout later on w/my son.
-
Week 10
Day 5 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: Banana, nuts
Standing Log Press (Swiss Bar)
190x5
190x5
205x3
205x3
Standing One-armed Landmine Presses
130x5
130x5
130x5
Decline Flies with Crunch (Dumbbells)
50x8
50x8
50x8
Chest Dips
BWx25
BWx25
BWx25
Chin-ups
BWx10
BWx10
BWx10
Lying Cable Curls
70x5
70x5
70x5
Overhead Rope-Extension
80x5
80x5
80x5
Reverse Grip Press Down (Cable)
90x10
90x10
90x10
Post-workout: None
Time of workout: 1 hour and 10 minutes
Additional cardio: 3 mile run
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 10
Day 6 (Cardio)
Pre-Workout: None
20 minute skip-rope routine and 3 mile outdoor run
Post-workout: None
Time of workout: 50 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 10
Day 7 (Cardio)
Pre-Workout: None
3.3 mile outdoor run
Post-workout: None
Time of workout: 33 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: Fasted Cardio. Post-run weight: 209.4
