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Week 9
Day 7 (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
240x5
240x5
240x5
Lat Pulldowns w/Neutral Grip Super Lat Bar
230x5
230x5
230x5
Upright Rows (EZ bar)
205x5
200x5
200x5
Seal Rows (Dumbbells)
95x6
95x6
95x6
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
Post-workout: None
Time of workout: 1 hour
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)
Pre-Workout: None
Bench Press (Barbell)
275x5
275x5
290x3
290x3
Incline Bench Press (Swiss Bar-Wide Grip) +
225x5
225x5
225x5
Incline Butterflies (Dumbbells)
60x10
60x10
60x10
Front Raises (Dumbbells)
55x8
55x8
55x8
Standing Curls (Dumbbells)
60x6
60x6
60x6
One arm triceps extension (Dumbbells)
45x8
45x8
45x8
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
Week 10
Day 3 (Cardio)
Pre-Workout: None
20 minute skip-rope routine
2.5 mile run
Weighted Pull-ups
BW+25 x10
BW+25 x10
BW+25 x10
Seated Cable Rows w/Neutral Grip Super Lat Bar
230x8
230x8
230x8
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
Note: Also did some banded flat benching with my son later in the evening.
Week 10
Day 4 (Legs/Traps)
Pre-Workout: None
Back Squats
305x5
305x5
325x3
325x3
Hex Bar Shrugs
365x15
365x15
365x15
Single Arm Shrugs - Hex Bar
155x15
155x15
155x15
Post-workout: None
Time of workout: 40 minutes
Additional cardio: 1 hour walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 10
Day 5 (Back/Abs)
Pre-Workout: None
Hex Bar Dead lifts +
360x5
360x5
380x3
380x3
Neutral grip Pull-downs (cable) +
195x5
195x5
195x5
Face-pulls (rope)
100x5
100x5
100x5
Meadows Rows (Landmine) +
110x5
110x5
110x5
Cable crunches
3 sets of 25 with 100 pounds
Wrist-Roller
3 sets of 5 with 10 pounds
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-routine and 30 minute run
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Week 10
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: None
Military Press (Barbell)
195x5
195x5
210x3
210x3
One Arm OHP (Landmine)
125x5
125x5
125x5
Weighted Dips
BW+25x20
BW+25x20
BW+25x20
Bradford Presses (Barbell) +
170x6
170x6
170x6
Spider Curls (Dumbbells)
45x6
45x6
45x6
Laying Triceps pullovers (Dumbbells) +
35x10
35x10
35x10
Post-workout: None
Time of workout: 1 hour
Additional cardio: 30 minute walk and 3 mile run
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
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 11
Day 1 (Back/abs)
Pre-Workout: None
Landmine Rows with Lat-Blaster attachment
240x5
240x5
240x5
Lat Pulldowns w/Neutral Grip Super Lat Bar
230x5
230x5
230x5
Upright Rows (EZ bar)
205x5
200x5
200x5
Seal Rows (Dumbbells) +
95x6
95x6
95x6
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
Post-workout: None
Time of workout: 1 hour
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
Bench Press (Barbell)
275x5
275x5
290x3
290x3
Incline Bench Press (Swiss Bar-Wide Grip)
230x5
230x5
230x5
Incline Butterflies (Dumbbells)
60x10
60x10
60x10
Front Raises (Dumbbells)
55x8
55x8
55x8
Standing Curls (Dumbbells)
60x6
60x6
60x6
One arm triceps extension (Dumbbells)
45x8
45x8
45x8
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
Week 11
Day 3 (Cardio)
Pre-Workout: None
20 minute skip-rope routine
1 hour walk
Weighted Pull-ups
BW+25 x10
BW+25 x10
BW+25 x10
Seated Cable Rows w/Neutral Grip Super Lat Bar
230x8
230x8
230x8
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 11
Day 4 (Legs/Traps)
Pre-Workout: None
Back Squats
305x5
305x5
325x3
325x3
Hex Bar Shrugs
365x15
365x15
365x15
Single Arm Shrugs - Hex Bar
155x15
155x15
155x15
Post-workout: None
Time of workout: 40 minutes
Additional cardio: 1 hour walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: Also did some banded flat benching later in the evening.
Week 11
Day 5 (Back/Abs)
Pre-Workout: None
Hex Bar Dead lifts
365x5
365x5
385x3
385x3
Neutral grip Pull-downs (cable) +
200x5
200x5
200x5
Face-pulls (rope) +
100x5
100x5
100x5
Meadows Rows (Landmine) +
115x5
115x5
115x5
Cable crunches
3 sets of 25 with 100 pounds
Wrist-Roller
3 sets of 5 with 10 pounds
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-routine and 1 hour walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Week 11
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: None
Military Press (Barbell)
195x5
195x5
210x3
210x3
One Arm OHP (Landmine)
125x5
125x5
125x5
Weighted Dips
BW+25x20
BW+25x20
BW+25x20
Bradford Presses (Barbell)
175x6
175x6
175x6
Spider Curls (Dumbbells)
45x6
45x6
45x6
Laying Triceps pullovers (Dumbbells)
40x8
40x8
40x8
Post-workout: None
Time of workout: 1 hour
Additional cardio: 30 minute walk and 3 mile run
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 11
Day 7 (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 12
Day 1 (Back/abs)
Pre-Workout: None
Landmine Rows with Lat-Blaster attachment
240x5
240x5
240x5
Lat Pulldowns w/Neutral Grip Super Lat Bar
230x5
230x5
230x5
Upright Rows (EZ bar)
205x5
200x5
200x5
Seal Rows (Dumbbells) +
95x6
95x6
95x6
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
Post-workout: None
Time of workout: 1 hour
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Week 12
Day 2 (Chest/Shoulders)
Pre-Workout: None
Bench Press (Barbell)
275x5
275x5
290x3
290x3
Incline Bench Press (Swiss Bar-Wide Grip)
230x5
230x5
230x5
Incline Butterflies (Dumbbells)
60x10
60x10
60x10
Front Raises (Dumbbells)
55x8
55x8
55x8
Standing Curls (Dumbbells)
60x6
60x6
60x6
One arm triceps extension (Dumbbells)
45x8
45x8
45x8
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: Great workout w/my son.
Week 12
Day 3 (Cardio)
Pre-Workout: None
20 minute skip-rope routine
1 hour walk
Weighted Pull-ups
BW+25 x10
BW+25 x10
BW+25 x10
Seated Cable Rows w/Neutral Grip Super Lat Bar
230x8
230x8
230x8
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 12
Pre-Workout: None
Back Squats
310x5
310x5
330x3
330x3
Hex Bar Shrugs
365x15
365x15
365x15
Single Arm Shrugs - Hex Bar
155x15
155x15
155x15
Post-workout: None
Time of workout: 40 minutes
Additional cardio: 3 mile run and 45 minute walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: Also did some banded flat benching later in the evening.
Week 12
Day 5 (Back/Abs)
Pre-Workout: None
Hex Bar Dead lifts
365x5
365x5
385x3
385x3
Neutral grip Pull-downs (cable)
210x5
210x5
210x5
Face-pulls (rope)
105x5
105x5
105x5
Meadows Rows (Landmine)
120x5
120x5
120x5
Cable crunches
3 sets of 25 with 100 pounds
Wrist-Roller
3 sets of 5 with 10 pounds
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-routine and 1 hour walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Week 12
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: None
Military Press (Barbell)
195x5
195x5
210x3
210x3
One Arm OHP (Landmine)
125x5
125x5
125x5
Weighted Dips
BW+25x20
BW+25x20
BW+25x20
Bradford Presses (Barbell)
175x6
175x6
175x6
Spider Curls (Dumbbells)
45x6
45x6
45x6
Laying Triceps pullovers (Dumbbells)
40x8
40x8
40x8
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute walk and 3 mile run
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 12
Day 7 (Cardio)
Pre-Workout: None
3.5 mile outdoor run
Post-workout: None
Time of workout: 34 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: Fasted cardio.
Week 1
Day 1 (Back/abs)
Pre-Workout: None
Landmine Rows with Lat-Blaster attachment
180x12
180x12
180x12
Landmine Rows with neutral v-grip
160x12
160x12
160x12
Reverse grip Lat Pull-downs
160x12
160x12
160x12
Seal Rows (Dumbbells) +
60x12
60x12
60x12
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
Post-workout: None
Time of workout: 1 hour
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)
Pre-Workout: None
Incline Bench Press (Barbell)
200x12
200x12
215x8
215x8
Flat Bench Press (Swiss Bar-Narrow Grip) +
155x12
155x12
155x12
Butterflies (Dumbbells)
50x12
50x12
50x12
Front Raises (Dumbbells)
40x12
40x12
40x12
Cable Curls from a squatting position
75x8
75x8
75x8
Triceps Cable Extension (Rope)
60x12
60x12
60x12
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
Week 1
Day 3 (Cardio)
Pre-Workout: None
20 minute skip-rope routine
1 hour walk
Weighted Pull-ups
BW+25 x10
BW+25 x10
BW+25 x10
Lat Pull-downs w/Neutral Grip Super Lat Bar
160x12
160x12
160x12
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
Note: Also did a little banded flat bench later in the evening.
Week 1
Day 4
Pre-Workout: None
Back Squats
230x12
230x12
250x8
250x8
Hex Bar Shrugs
345x15
345x15
345x15
Single Arm Shrugs - Hex Bar
145x15
145x15
145x15
Post-workout: None
Time of workout: 40 minutes
Additional cardio: 3 mile run and 45 minute walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 1
Day 5 (Back/Abs)
Pre-Workout: None
Hex Bar Dead lifts +
275x12
275x12
295x8
295x8
Seated Cable Pull-downs (14" bar)
140x12
140x12
140x12
Seated Cable Rows w/Super Lat-bar +
160x12
160x12
160x12
Landmine Rows +
70x12
70x12
70x12
Cable crunches
3 sets of 25 with 95 pounds
Wrist-Roller
3 sets of 5 with 10 pounds
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-routine and 40 minute walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Week 1
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: None
Standing OHP (Dumbbells) +
60x12
60x12
60x12
Weighted Dips
BW+25x20
BW+25x20
BW+25x20
Lateral Raises (Dumbbells)
35x12
35x12
35x12
Landmine Rows +
70x12
70x12
70x12
Neutral-grip Pullups
BWx12
BWx12
BWx12
Laying Triceps pullovers (Dumbbells)
35x12
35x12
35x12
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 1
Day 7 (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. Too cold to run outside this morning.
Week 2
Day 1 (Back/abs)
Pre-Workout: None
Landmine Rows with Lat-Blaster attachment +
180x12
180x12
180x12
Landmine Rows with neutral v-grip +
160x12
160x12
160x12
Reverse grip Lat Pull-downs +
160x12
160x12
160x12
Seal Rows (Dumbbells)
65x12
65x12
65x12
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
Post-workout: None
Time of workout: 1 hour
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin