-
Week 6
Day 6
Pre-Workout: None
Seated Cable Row - Lat Bar +
190x8
190x8
190x8
Face Pulls - Ergo Grips
105x8
105x8
105x8
Weighted Neutral-Grip Pullups
BW+25 x10
BW+25 x10
BW+25 x10
Meadows Rows - Landmine
90x8
90x8
90x8
Cable Curls - Rope
100x8
100x8
100x8
Behind the neck Triceps Extension (Rope with Ergo handles)
65x8
65x8
65x8
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: 20 minute skip-rope routine and 1 hour outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 6
Day 7
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 (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Note: Fasted cardio.
-
Week 7
Day 1
Pre-Workout: Bacon & Eggs
Lat Pulldowns (Wide Grip)
160x8
160x8
160x8
Reverse Grip Pulldowns (14" Bar) +
170x8
170x8
Landmine Rows (Neutral Grip)
200x8
200x8
200x8
Seal Rows
85x8
85x8
85x8
Single Arm Seated Cable Rows
80x8
80x8
80x8
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 7
Day 2
Pre-Workout: None
Y-T-W-L's w/lightweight bands
3 sets of 40
Incline Bench Press - Swiss Bar
185x8
185x8
200x5
200x5
Close Grip Bench Press
195x8
195x8
195x8
Weighted Triceps Dips
BW+20x20
BW+20x20
BW+20x20
Dumbbell Preacher Curls
45x8
45x8
45x8
Triceps Pushdown - Rope
85x8
85x8
85x8
Post-workout: None
Time of workout: 1 hour 10 minutes
Additional cardio: 1 hour outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 7
Day 3
Pre-Workout: None
Chin-ups
3 sets of 10
Y-T-W-L's w/lightweight bands
3 sets of 40
Decline Weighted Sit-ups
Body weight+45x30
Body weight+45x30
Body weight+45x30
Floor Press - Dumbbells +
90x8
90x8
90x8
Hanging Leg Raises
BWx20
BWx20
BWx20
Trunk Rotators
45x50
45x50
45x50
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour 30 minute outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 7
Day 4
Pre-Workout: None
Back Squat
270x8
270x8
290x5
290x5
Snatch Grip Deadlifts
260x8
260x8
260x8
Wrist-Roller
3 sets of 5 with 10 pounds
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: 90 minute outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 7
Day 5
Pre-Workout: None
Military Press (Dumbbells)
80x8
80x8
80x8
Incline Dumbbell Flies
45x8
45x8
45x8
Standing OHP (Hex Bar)
160x8
160x8
160x8
Front Raise (EZ Bar) +
65x8
65x8
65x8
Single Arm Lateral Raises (Cable)
20x8
20x8
20x8
Cable Crunches
100x25
100x25
100x25
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: 20 minute skip-rope routine and 1 hour outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 7
Day 6
Pre-Workout: None
Seated Cable Row - Lat Bar +
195x8
195x8
195x8
Face Pulls - Ergo Grips +
105x8
105x8
105x8
Weighted Neutral-Grip Pullups
BW+25 x10
BW+25 x10
BW+25 x10
Meadows Rows - Landmine +
90x8
90x8
90x8
Cable Curls - Rope +
100x8
100x8
100x8
Behind the neck Triceps Extension (Rope with Ergo handles)
65x8
65x8
65x8
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: 20 minute skip-rope routine and 1 hour outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 7
Day 7
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 (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Note: Fasted cardio.
-
Week 8
Day 1
Pre-Workout: Bacon & Eggs
Lat Pulldowns (Wide Grip)
160x8
160x8
160x8
Reverse Grip Pulldowns (14" Bar) +
175x8
175x8
Landmine Rows (Neutral Grip)
200x8
200x8
200x8
Seal Rows
85x8
85x8
85x8
Single Arm Seated Cable Rows
80x8
80x8
80x8
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: 1 hour outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 8
Day 2
Pre-Workout: Egg whites & Bacon
Y-T-W-L's w/lightweight bands
3 sets of 40
Incline Bench Press - Swiss Bar
185x8
185x8
200x5
200x5
Close Grip Bench Press
195x8
195x8
195x8
Weighted Triceps Dips
BW+20x20
BW+20x20
BW+20x20
Dumbbell Preacher Curls
45x8
45x8
45x8
Triceps Pushdown - Rope
85x8
85x8
85x8
Post-workout: None
Time of workout: 1 hour 10 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 8
Day 3
Pre-Workout: None
Chin-ups
3 sets of 10
Y-T-W-L's w/lightweight bands
3 sets of 40
Decline Weighted Sit-ups
Body weight+45x30
Body weight+45x30
Body weight+45x30
Floor Press - Dumbbells
95x8
95x8
95x8
Hanging Leg Raises
BWx20
BWx20
BWx20
Trunk Rotators
45x50
45x50
45x50
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour 30 minute outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 8
Day 4
Pre-Workout: None
Back Squat
270x8
270x8
290x5
290x5
Hex Bar Deadlifts
275x8
275x8
275x8
Wrist-Roller
3 sets of 5 with 10 pounds
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: 90 minute outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Note: Lower back has been a bit tight the last week, so swapped in some lighter Hex Bar Deadlifts of the floor.
-
Week 8
Day 5
Pre-Workout: Smoothie
Military Press (Dumbbells)
80x8
80x8
80x8
Incline Dumbbell Flies
45x8
45x8
45x8
Standing OHP (Hex Bar)
160x8
160x8
160x8
Front Raise (EZ Bar)
70x8
70x8
70x8
Single Arm Lateral Raises (Cable)
20x8
20x8
20x8
Cable Crunches
100x25
100x25
100x25
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: 20 minute skip-rope routine and 1 hour outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 8
Day 6
Pre-Workout: Chicken Breast
Seated Cable Row - Lat Bar +
200x8
200x8
200x8
Face Pulls - Ergo Grips
105x8
105x8
105x8
Weighted Neutral-Grip Pullups
BW+25 x10
BW+25 x10
BW+25 x10
Meadows Rows - Landmine
95x8
95x8
95x8
Cable Curls - Rope
105x8
105x8
105x8
Behind the neck Triceps Extension (Rope with Ergo handles)
65x8
65x8
65x8
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: 20 minute skip-rope routine and 1 hour outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 8
Day 7
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 (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Note: Fasted cardio.
-
Week 9
Day 1
Pre-Workout: Leftover pizza
Lat Pulldowns (Wide Grip) +
175x5
175x5
175x5
Reverse Grip Pulldowns (14" Bar) +
190x5
190x5
Landmine Rows (Neutral Grip) +
215x5
215x5
215x5
Seal Rows
95x5
95x5
95x5
Single Arm Seated Cable Rows +
90x5
90x5
90x5
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 9
Day 2
Pre-Workout: None
Y-T-W-L's w/lightweight bands
3 sets of 40
Incline Bench Press - Swiss Bar
200x5
200x5
215x3
215x3
Close Grip Bench Press +
210x5
210x5
210x5
Weighted Triceps Dips
BW+20x20
BW+20x20
BW+20x20
Dumbbell Preacher Curls +
50x5
50x5
50x5
Triceps Pushdown - Rope +
95x5
95x5
95x5
Post-workout: None
Time of workout: 1 hour 10 minutes
Additional cardio: 1 hour outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 9
Day 3
Pre-Workout: Chicken Breast
Chin-ups
3 sets of 10
Y-T-W-L's w/lightweight bands
3 sets of 40
Decline Weighted Sit-ups
Body weight+45x30
Body weight+45x30
Body weight+45x30
Floor Press - Dumbbells
100x5
100x5
100x5
Hanging Leg Raises
BWx20
BWx20
BWx20
Trunk Rotators
45x50
45x50
45x50
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour 45 minute outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 9
Day 4
Pre-Workout: Banana, Greek Yogurt
Back Squat
300x5
300x5
320x3
320x3
Hex Bar Deadlifts +
315x5
315x5
315x5
Wrist-Roller
3 sets of 5 with 10 pounds
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: 90 minute outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 9
Day 5
Pre-Workout: Banana, Greek Yogurt
Military Press (Dumbbells)
85x8
85x8
85x8
Incline Dumbbell Flies
55x5
55x5
55x5
Standing OHP (Hex Bar)
175x5
175x5
175x5
Front Raise (EZ Bar)
85x5
85x5
85x5
Single Arm Lateral Raises (Cable)
25x5
25x5
25x5
Cable Crunches
100x25
100x25
100x25
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: 20 minute skip-rope routine and 1 hour outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 9
Day 6
Pre-Workout: Shredded Chicken
Seated Cable Row - Lat Bar +
220x5
220x5
220x5
Face Pulls - Ergo Grips
115x5
115x5
115x5
Weighted Neutral-Grip Pullups
BW+25 x10
BW+25 x10
BW+25 x10
Meadows Rows - Landmine
115x5
115x5
115x5
Cable Curls - Rope
120x5
120x5
120x5
Behind the neck Triceps Extension (Rope with Ergo handles)
65x8
65x8
65x8
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: 20 minute skip-rope routine
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 10
Day 1
Pre-Workout: Coffee
Lat Pulldowns (Wide Grip)
180x5
180x5
180x5
Reverse Grip Pulldowns (14" Bar)
195x5
195x5
Landmine Rows (Neutral Grip)
220x5
220x5
220x5
Seal Rows
95x5
95x5
95x5
Single Arm Seated Cable Rows
95x5
95x5
95x5
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 10
Day 2
Pre-Workout: None
Y-T-W-L's w/lightweight bands
3 sets of 40
Incline Bench Press - Swiss Bar
200x5
200x5
215x3
215x3
Close Grip Bench Press
215x5
215x5
215x5
Weighted Triceps Dips
BW+20x20
BW+20x20
BW+20x20
Dumbbell Preacher Curls +
50x5
50x5
50x5
Triceps Pushdown - Rope
100x5
100x5
100x5
Post-workout: None
Time of workout: 1 hour 10 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 10
Day 3
Pre-Workout: None
Chin-ups
3 sets of 10
Y-T-W-L's w/lightweight bands
3 sets of 40
Decline Weighted Sit-ups
Body weight+45x30
Body weight+45x30
Body weight+45x30
Floor Press - Dumbbells
100x5
100x5
100x5
Hanging Leg Raises
BWx20
BWx20
BWx20
Trunk Rotators
45x50
45x50
45x50
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour 30 minute outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 10
Day 4
Pre-Workout: Smoothie
Back Squat
300x5
300x5
320x3
320x3
Hex Bar Deadlifts +
320x5
320x5
320x5
Wrist-Roller
3 sets of 5 with 10 pounds
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: 90 minute outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 10
Day 5
Pre-Workout: Smoothie
Military Press (Dumbbells)
85x8
85x8
85x8
Incline Dumbbell Flies
55x5
55x5
55x5
Standing OHP (Hex Bar)
175x5
175x5
175x5
Front Raise (EZ Bar) +
85x5
85x5
85x5
Single Arm Lateral Raises (Cable)
25x5
25x5
25x5
Cable Crunches
100x25
100x25
100x25
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: 20 minute skip-rope routine and 1 hour outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 10
Day 6
Pre-Workout: None
Seated Cable Row - Lat Bar +
225x5
225x5
225x5
Face Pulls - Ergo Grips
115x5
115x5
115x5
Weighted Neutral-Grip Pullups
BW+25 x10
BW+25 x10
BW+25 x10
Meadows Rows - Landmine +
115x5
115x5
115x5
Cable Curls - Rope +
120x5
120x5
120x5
Behind the neck Triceps Extension (Rope with Ergo handles)
50x8
50x8
50x8
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: 20 minute skip-rope routine and 1 hour outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 10
Day 7
Pre-Workout: None
3.5 mile outdoor run
Post-workout: None
Time of workout: 35 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Note: Fasted cardio.
-
Week 11
Day 1
Pre-Workout: Bacon & Eggs
Lat Pulldowns (Wide Grip)
180x5
180x5
180x5
Reverse Grip Pulldowns (14" Bar)
195x5
195x5
Landmine Rows (Neutral Grip) +
220x5
220x5
220x5
Seal Rows
95x5
95x5
95x5
Single Arm Seated Cable Rows
95x5
95x5
95x5
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 11
Day 2
Pre-Workout: None
Y-T-W-L's w/lightweight bands
3 sets of 40
Incline Bench Press - Swiss Bar +
200x5
200x5
215x3
215x3
Close Grip Bench Press
215x5
215x5
215x5
Weighted Triceps Dips
BW+20x20
BW+20x20
BW+20x20
Dumbbell Preacher Curls
55x5
55x5
55x5
Triceps Pushdown - Rope
100x5
100x5
100x5
Post-workout: None
Time of workout: 1 hour 10 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 11
Day 3
Pre-Workout: None
Chin-ups
3 sets of 10
Y-T-W-L's w/lightweight bands
3 sets of 40
Decline Weighted Sit-ups
Body weight+45x30
Body weight+45x30
Body weight+45x30
Floor Press - Dumbbells
100x5
100x5
100x5
Hanging Leg Raises
BWx20
BWx20
BWx20
Trunk Rotators
45x50
45x50
45x50
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour 45 minute outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 11
Day 4
Pre-Workout: Smoothie
Back Squat
300x5
300x5
320x3
320x3
Hex Bar Deadlifts +
325x5
325x5
325x5
Wrist-Roller
3 sets of 5 with 10 pounds
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: 90 minute outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 11
Day 5
Pre-Workout: Smoothie
Military Press (Dumbbells)
90x5
90x5
90x5
Incline Dumbbell Flies
55x5
55x5
55x5
Standing OHP (Hex Bar)
175x5
175x5
175x5
Front Raise (EZ Bar) +
90x5
90x5
90x5
Single Arm Lateral Raises (Cable)
25x5
25x5
25x5
Cable Crunches
100x25
100x25
100x25
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: 20 minute skip-rope routine and 1 hour outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Note: I think those Dumbbell Military Presses might have been PR for sets. Had to have my son hand them up to me, but they went up smooth.
-
Week 11
Day 6
Pre-Workout: None
Seated Cable Row - Lat Bar +
230x5
230x5
230x5
Face Pulls - Ergo Grips
115x5
115x5
115x5
Weighted Neutral-Grip Pullups
BW+25 x10
BW+25 x10
BW+25 x10
Meadows Rows - Landmine
120x5
120x5
120x5
Cable Curls - Rope +
125x5
125x5
125x5
Behind the neck Triceps Extension (Rope with Ergo handles)
50x8
50x8
50x8
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: 20 minute skip-rope routine and 1 hour outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 11
Day 7
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 (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Note: Fasted cardio.
-
Week 12
Day 1
Pre-Workout: Bacon & Eggs
Lat Pulldowns (Wide Grip)
180x5
180x5
180x5
Reverse Grip Pulldowns (14" Bar)
195x5
195x5
Landmine Rows (Neutral Grip)
225x5
225x5
225x5
Seal Rows
95x5
95x5
95x5
Single Arm Seated Cable Rows
95x5
95x5
95x5
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 12
Day 2
Pre-Workout: None
Y-T-W-L's w/lightweight bands
3 sets of 40
Incline Bench Press - Swiss Bar
200x5
200x5
215x3
215x3
Close Grip Bench Press
215x5
215x5
215x5
Weighted Triceps Dips
BW+20x20
BW+20x20
BW+20x20
Dumbbell Preacher Curls
55x5
55x5
55x5
Triceps Pushdown - Rope
100x5
100x5
100x5
Post-workout: None
Time of workout: 1 hour 10 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 12
Day 3
Pre-Workout: None
Chin-ups
3 sets of 10
Y-T-W-L's w/lightweight bands
3 sets of 40
Decline Weighted Sit-ups
Body weight+45x30
Body weight+45x30
Body weight+45x30
Floor Press - Dumbbells
100x5
100x5
100x5
Hanging Leg Raises
BWx20
BWx20
BWx20
Trunk Rotators
45x50
45x50
45x50
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour 30 minute outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 12
Day 4
Pre-Workout: Smoothie
Back Squat
300x5
300x5
320x3
320x3
Hex Bar Deadlifts
330x5
330x5
330x5
Wrist-Roller
3 sets of 5 with 10 pounds
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: 90 minute outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 12
Day 5
Pre-Workout: Smoothie
Military Press (Dumbbells)
95x8
95x8
95x8
Incline Dumbbell Flies
55x5
55x5
55x5
Standing OHP (Hex Bar)
175x5
175x5
175x5
Front Raise (EZ Bar)
95x5
95x5
95x5
Single Arm Lateral Raises (Cable)
25x5
25x5
25x5
Cable Crunches
100x25
100x25
100x25
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: 20 minute skip-rope routine and 1 hour outdoor walk w/weighted vest
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 12
Day 6
Pre-Workout: None
Seated Cable Row - Lat Bar
230x5
230x5
230x5
Face Pulls - Ergo Grips
120x5
120x5
120x5
Weighted Neutral-Grip Pullups
BW+25 x10
BW+25 x10
BW+25 x10
Meadows Rows - Landmine
120x5
120x5
120x5
Cable Curls - Rope
125x5
125x5
125x5
Behind the neck Triceps Extension (Rope with Ergo handles)
50x8
50x8
50x8
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: 20 minute skip-rope routine and 1 hour outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 12
Day 7
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 (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Note: Fasted cardio.
-
On Deload this week. Putting together the next 12 week workout.
-
Week 1
Day 1
Pre-Workout: Bacon & Eggs
Lat Pulldowns (Super Lat Bar) +
125x12
125x12
125x12
Seated Pulldowns (V-Grip) +
145x12
145x12
Landmine Rows (Lat-Blaster attachment) +
165x12
165x12
165x12
Seal Rows
60x12
60x12
60x12
Single Arm Seated Cable Rows (lower pulley)
55x12
55x12
55x12
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 1
Day 2
Pre-Workout: None
Y-T-W-L's w/lightweight bands
3 sets of 40
Flat Bench Press (Barbell)
205x12
205x12
220x8
220x8
Incline Bench Press (Barbell)
175x12
175x12
175x12
Weighted Chest Dips
BW+25x12
BW+25x12
BW+25x12
Standing Dumbbell Curls
40x12
40x12
40x12
Single Arm Triceps Pushdown
40x12
40x12
40x12
Post-workout: None
Time of workout: 1 hour 10 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 1
Day 3
Pre-Workout: None
Pullups (Wide-Grip)
3 sets of 10
Y-T-W-L's w/lightweight bands
3 sets of 40
Decline Weighted Sit-ups
Body weight+45x30
Body weight+45x30
Body weight+45x30
Flat Bench Press - Swiss Bar (mid-grip) +
155x12
155x12
155x12
Hanging Leg Raises
BWx20
BWx20
BWx20
Trunk Rotators
45x50
45x50
45x50
Post-workout: None
Time of workout: 1 hour
Additional cardio: 30 minute outdoor walk and 1 hour on Elliptical Machine
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 1
Day 4
Pre-Workout: Smoothie
Back Squat +
225x12
225x12
245x8
245x8
Hex Bar Deadlifts off Crash Pads +
275x12
275x12
275x12
Hex Bar Shrugs
325x15
325x15
325x15
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: 90 minute outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 1
Day 5
Pre-Workout: Smoothie
Standing OHP (Barbell) +
140x12
140x12
155x8
155x8
Upright Row - Lat Bar Wide-Grip (Cable) +
80x12
80x12
80x12
Incline Dumbbell Y-Raise +
20x12
20x12
20x12
Seated Lateral Raises (Dumbbells) +
20x8
20x8
20x8
Front Cable Raises - Rope
25x12
25x12
25x12
Cable Crunches
95x25
95x25
95x25
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: 20 minute skip-rope routine and 1 hour outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 1
Day 6
Pre-Workout: None
Seated Cable Row - Rope +
100x12
100x12
100x12
Face Pulls - Ergo Grips
80x12
80x12
80x12
Bent Over Rows - Dumbbells
55x12
55x12
55x12
Landmine Rows +
75x12
75x12
75x12
EZ Bar Curls +
75x12
75x12
75x12
Behind the neck Triceps Extension (Rope with Ergo handles) +
40x12
40x12
40x12
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: 20 minute skip-rope routine and 1 hour outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
