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Week 7
Day 5 (Light Legs/Shoulders/Bi's)
Pre-Workout: String cheese/Greek Yogurt
Back Squats
205x12
225x8
245x5
265x3
Standing OHP (Barbell)
160x8
160x8
175x5
175x5
Landmine Press
105x8
105x8
105x8
Standing OHP (Hex Bar)
150x8
150x8
150x8
Cable Curls (Rope)
95x10
95x10
95x10
Y-T-W-L's w/Rogue Lightweight bands
Post-workout: None
Time of workout: 1 hour
Additional cardio: One hour and 20 minute outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
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Week 7
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
Note: Easy stuff.
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Week 7
Day 7 (Cardio)
Pre-Workout: None
3.5 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.
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Week 8
Day 1 (Legs/Back/Abs)
Pre-Workout: None
Back Squats
225x12
245x8
265x5
285x3
Landmine Rows with Lat-Blaster attachment
220x8
220x8
220x8
Seated Cable Rows
230x8
230x8
230x8
Bent over Rows (Hex Bar)
205x8
205x8
205x8
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
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
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Week 8
Day 2 (Chest/Shoulders)
Pre-Workout: None
Incline Bench Press (Barbell)
220x8
220x8
235x5
235x5
Flat Bench Press (Swiss Bar-Medium Grip)
190x8
190x8
190x8
Military Press (Dumbbells)
60x12
60x12
60x12
Lateral Raises (Dumbbells)
40x10
40x10
40x10
Neutral-grip Pull-ups
BWx10
BWx10
BWx10
Raised Push-ups
BWx25
BWx25
BWx25
Y-T-W-L's w/Rogue Lightweight bands
Post-workout: None
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
Note: Did this workout with my son, so could really push it.
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Week 8
Day 3 (Legs/Traps)
Pre-Workout: None
Back Squats +
270x8
270x8
290x5
290x5
Hex Bar Shrugs
335x15
335x15
335x15
Single Arm Shrugs - Hex Bar
145x15
145x15
145x15
Post-workout: None
Time of workout: 40 minutes
Additional cardio: 20 minute skip-rope routine and 1 hour 20 minute outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
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Week 8
Day 4 (Back/Abs)
Pre-Workout: String cheese, Greek yogurt
Hex Bar Dead lifts
315x8
315x8
335x5
335x5
Lat Pull-downs (wide-grip)
180x10
180x10
180x10
Seal Rows (Dumbbells)
60x12
60x12
60x12
Landmine Rows (Landmine)
80x10
80x10
80x10
Cable crunches
3 sets of 25 with 90 pounds
Wrist-Roller
3 sets of 5 with 10 pounds
Post-workout: None
Time of workout: 1 hour
Additional cardio: 3 mile outdoor run
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
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Week 8
Day 5 (Light Legs/Shoulders/Bi's)
Pre-Workout: String cheese, Greek Yogurt
Back Squats
205x12
225x8
245x5
265x3
Standing OHP (Barbell)
160x8
160x8
175x5
175x5
Landmine Press
105x8
105x8
105x8
Standing OHP (Hex Bar)
150x8
150x8
150x8
Cable Curls (Rope)
95x10
95x10
95x10
Y-T-W-L's w/Rogue Lightweight bands
Post-workout: None
Time of workout: 1 hour
Additional cardio: 3 mile outdoor run
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
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Week 8
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
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Week 8
Day 7 (Cardio)
Pre-Workout: None
3.5 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.
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Week 9
Day 1 (Legs/Back/Abs)
Pre-Workout: None
Back Squats
225x12
245x8
265x5
285x3
Landmine Rows with Lat-Blaster attachment
235x5
235x5
235x5
Seated Cable Rows
250x5
250x5
250x5
Bent over Rows (Hex Bar)
225x5
225x5
225x5
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
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
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Week 9
Day 2 (Chest/Shoulders)
Pre-Workout: None
Incline Bench Press (Barbell)
235x5
235x5
250x3
250x3
Flat Bench Press (Swiss Bar-Medium Grip) +
205x5
205x5
205x5
Military Press (Dumbbells)
60x12
60x12
60x12
Lateral Raises (Dumbbells)
40x10
40x10
40x10
Neutral-grip Pull-ups
BWx10
BWx10
BWx10
Raised Push-ups
BWx25
BWx25
BWx25
Y-T-W-L's w/Rogue Lightweight bands
Post-workout: None
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
Note: Incline presses felt heavy, but was satisfied with those weight amounts for working sets.
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Week 9
Day 3 (Legs/Traps)
Pre-Workout: None
Back Squats
295x5
295x5
315x3
315x3
Hex Bar Shrugs
335x15
335x15
335x15
Single Arm Shrugs - Hex Bar
145x15
145x15
145x15
Post-workout: None
Time of workout: 40 minutes
Additional cardio: 20 minute skip-rope routine and 1 hour 20 minute outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
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Week 9
Day 4 (Back/Abs)
Pre-Workout: Banana, String cheese, Greek yogurt
Hex Bar Dead lifts
335x5
335x5
355x3
355x3
Lat Pull-downs (wide-grip)
210x5
210x5
210x5
Seal Rows (Dumbbells)
60x12
60x12
60x12
Meadows Rows (Landmine)
100x5
100x5
100x5
Cable crunches
3 sets of 25 with 90 pounds
Wrist-Roller
3 sets of 5 with 10 pounds
Post-workout: None
Time of workout: 1 hour
Additional cardio: 3 mile outdoor run
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
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Week 9
Day 5 (Light Legs/Shoulders/Bi's)
Pre-Workout: Banana, String cheese, Greek Yogurt
Back Squats
205x12
225x8
245x5
265x3
Standing OHP (Barbell)
180x5
180x5
195x3
195x3
Landmine Press
125x5
125x5
125x5
Standing OHP (Hex Bar)
165x5
165x5
165x5
Cable Curls (Rope)
120x5
120x5
120x5
Y-T-W-L's w/Rogue Lightweight bands
Post-workout: None
Time of workout: 1 hour
Additional cardio: 3 mile outdoor run
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
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Week 9
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
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Week 9
Day 7 (Cardio)
Pre-Workout: None
3.5 mile outdoor run
Post-workout: None
Time of workout: 32 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: Fasted Cardio.
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Week 10
Day 1 (Legs/Back/Abs)
Pre-Workout: None
Back Squats
225x12
245x8
265x5
285x3
Landmine Rows with Lat-Blaster attachment
235x5
235x5
235x5
Seated Cable Rows
250x5
250x5
250x5
Bent over Rows (Hex Bar)
225x5
225x5
225x5
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
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
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Week 10
Day 2 (Chest/Shoulders)
Pre-Workout: Eggs, peppers, onions, sausage
Incline Bench Press (Barbell)
235x5
235x5
250x3
250x3
Flat Bench Press (Swiss Bar-Medium Grip)
215x5
215x5
215x5
Military Press (Dumbbells)
60x12
60x12
60x12
Lateral Raises (Dumbbells)
40x10
40x10
40x10
Neutral-grip Pull-ups
BWx10
BWx10
BWx10
Raised Push-ups
BWx25
BWx25
BWx25
Y-T-W-L's w/Rogue Lightweight bands
Post-workout: None
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
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Week 10
Day 3 (Legs/Traps)
Pre-Workout: None
Back Squats
295x5
295x5
315x3
315x3
Hex Bar Shrugs
335x15
335x15
335x15
Single Arm Shrugs - Hex Bar
145x15
145x15
145x15
Post-workout: None
Time of workout: 40 minutes
Additional cardio: 20 minute skip-rope routine and 30 minute outdoor walk
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: String cheese, Greek yogurt
Hex Bar Dead lifts
335x5
335x5
355x3
355x3
Lat Pull-downs (wide-grip)
210x5
210x5
210x5
Seal Rows (Dumbbells)
60x12
60x12
60x12
Landmine Rows (Landmine)
100x5
100x5
100x5
Cable crunches
3 sets of 25 with 90 pounds
Wrist-Roller
3 sets of 5 with 10 pounds
Post-workout: None
Time of workout: 1 hour
Additional cardio: 3 mile outdoor run
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
-
Week 10
Day 5 (Light Legs/Shoulders/Bi's)
Pre-Workout: String cheese, Greek Yogurt
Back Squats
205x12
225x8
245x5
265x3
Standing OHP (Barbell) +
180x5
180x5
195x3
195x3
Landmine Press +
125x5
125x5
125x5
Standing OHP (Hex Bar)
170x5
170x5
170x5
Cable Curls (Rope) +
120x5
120x5
120x5
Y-T-W-L's w/Rogue Lightweight bands
Post-workout: None
Time of workout: 1 hour
Additional cardio: 3 mile outdoor 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
3.5 mile outdoor run
Post-workout: None
Time of workout: 31 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: Fasted Cardio.
-
Week 11
Day 1 (Legs/Back/Abs)
Pre-Workout: None
Back Squats
225x12
245x8
265x5
285x3
Landmine Rows with Lat-Blaster attachment
235x5
235x5
235x5
Seated Cable Rows
250x5
250x5
250x5
Bent over Rows (Hex Bar)
225x5
225x5
225x5
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
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 11
Day 2 (Chest/Shoulders)
Pre-Workout: None
Incline Bench Press (Barbell)
235x5
235x5
250x3
250x3
Flat Bench Press (Swiss Bar-Medium Grip)
215x5
215x5
215x5
Military Press (Dumbbells)
60x12
60x12
60x12
Lateral Raises (Dumbbells)
40x10
40x10
40x10
Neutral-grip Pull-ups
BWx10
BWx10
BWx10
Raised Push-ups
BWx25
BWx25
BWx25
Y-T-W-L's w/Rogue Lightweight bands
Post-workout: None
Time of workout: 1 hour
Additional cardio: 3 mile outdoor run
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
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Week 11
Day 3 (Legs/Traps)
Pre-Workout: String cheese, Greek yogurt
Back Squats
300x5
300x5
320x3
320x3
Hex Bar Shrugs
335x15
335x15
335x15
Single Arm Shrugs - Hex Bar
145x15
145x15
145x15
Post-workout: None
Time of workout: 40 minutes
Additional cardio: 20 minute skip-rope routine and 3 mile outdoor run
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 11
Day 4 (Back/Abs)
Pre-Workout: String cheese, Greek yogurt
Hex Bar Dead lifts
335x5
335x5
355x3
355x3
Lat Pull-downs (wide-grip)
210x5
210x5
210x5
Seal Rows (Dumbbells)
60x12
60x12
60x12
Landmine Rows (Landmine)
105x5
105x5
105x5
Cable crunches
3 sets of 25 with 90 pounds
Wrist-Roller
3 sets of 5 with 10 pounds
Post-workout: None
Time of workout: 1 hour
Additional cardio: 3 mile outdoor run and 45 minute outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
-
Week 11
Day 5 (Light Legs/Shoulders/Bi's)
Pre-Workout: Banana, String cheese, Greek Yogurt
Back Squats
205x12
225x8
245x5
265x3
Standing OHP (Barbell)
185x5
185x5
200x3
200x3
Landmine Press
130x5
130x5
130x5
Standing OHP (Hex Bar) +
170x5
170x5
170x5
Cable Curls (Rope)
125x5
125x5
125x5
Y-T-W-L's w/Rogue Lightweight bands
Post-workout: None
Time of workout: 1 hour and 5 minutes
Additional cardio: 20 minute skip-rope routine and 3 mile outdoor run
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
3.5 mile outdoor run
Post-workout: None
Time of workout: 32 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: Fasted Cardio.
