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Week 9
Day 5 (Legs/Traps/Triceps)
Pre-Workout: None
Back Squats
290x5
290x5
305x3
305x3
Barbell Shrugs
300x15
300x15
300x15
Dumbbell Shrugs
60x25
60x25
60x25
Tricep rope push-downs
125x12
125x12
125x12
Tricep push-down with 20" bar
140x12
140x12
140x12
Butterflies--Rogue Bands
3 sets of 15
Post-workout: None
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 10
Day 1 (Shoulders/back)
Pre-Workout: None
Standing OHP (barbell)
205x5
205x5
220x3
220x3
Arnold Presses (Dumbbells)
60x10
60x10
60x10
Upright Row (EZ-bar)
170x10
170x10
170x10
Lateral Raises (dumbbell)
50x10
50x10
50x10
Front Raises (Swiss Bar)
85x10
85x10
85x10
Pull-ups (ultra wide-grip)
3 sets of 12
Trunk Rotators (with 45 pound plate)
3 sets of 50
Bradford Presses (barbell)
130x20
130x20
130x20
Post-workout: Phase8 (1 scoop milk chocolate flavor)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Week 10
Day 2 (Chest)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, avocado, scoop of PB Fit, coconut oil, almonds, spinach, almond milk)
Flat Bench Press (Barbell)
295x5
295x5
310x3
310x3
Incline Bench Press (Barbell)
255x5
255x5
270x3
270x3
Butterflies (dumbbell)
50x10
50x10
50x10
Raised push-ups
3 sets of 20
Flat Bench Press (Barbell with Rogue Bands added for resistance)
165x10
165x10
165x10
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 10
Day 3 (Arms)
Pre-Workout: None
Preacher Curls (EZ-bar)
115x8
115x8
115x8
Hammer-Curls (dumbbells)
55x10
55x10
55x10
Hanging Isolation Curls (dumbbells)
40x10
40x10
40x10
Rope Hammer Curl
120x15
120x15
120x15
Pull-ups (hammer-grip)
3 sets of 10
Reverse Curls (Dumbbells)
35x10
35x10
35x10
Dumbbell Wrist Curls
40x20
40x20
40x20
Wrist-Roller
3 sets of 5 with 7.5 pounds
Hammer Curls--Rogue Bands
3 sets of 15
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 10
Day 4 (cardio)
Pre-Workout: None
3.5 mile outdoor run
Time: 31 minutes
Post-workout: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 10
Day 5 (Legs/Traps/Triceps)
Pre-Workout: NutriBullet smoothie (frozen fruit, Greek yogurt, avocado, scoop of PB Fit, coconut oil, almonds, spinach, almond milk)
Back Squats
290x5
290x5
305x3
305x3
Barbell Shrugs
300x15
300x15
300x15
Dumbbell Shrugs
60x25
60x25
60x25
Tricep rope push-downs
125x12
125x12
125x12
Tricep push-down with 20" bar
140x12
140x12
140x12
Butterflies--Rogue Bands
3 sets of 15
Post-workout: None
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 11
Day 1 (Shoulders/back)
Pre-Workout: None
Standing OHP (barbell)
205x5
205x5
220x3
220x3
Arnold Presses (Dumbbells)
60x10
60x10
60x10
Upright Row (EZ-bar)
170x10
170x10
170x10
Lateral Raises (dumbbell)
50x10
50x10
50x10
Front Raises (Swiss Bar)
85x10
85x10
85x10
Pull-ups (ultra wide-grip)
3 sets of 12
Trunk Rotators (with 45 pound plate)
3 sets of 50
Bradford Presses (barbell)
130x20
130x20
130x20
Post-workout: None
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Note: Couldn't understand why my OHP's were so tough, finally figured out that I had added the plates up incorrectly by my 3rd set. Was doing 215 instead of 205. :D
Week 11
Day 2 (Chest)
Pre-Workout: None
Flat Bench Press (Barbell)
295x5
295x5
310x3
310x3
Incline Bench Press (Barbell) +
255x5
255x5
270x3
270x3
Butterflies (dumbbell)
50x10
50x10
50x10
Raised push-ups
3 sets of 20
Flat Bench Press (Barbell with Rogue Bands added for resistance)
165x10
165x10
165x10
Post-workout: Phase8 (1 scoop milk chocolate flavor)
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 3 (Arms)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, avocado, scoop of PB Fit, coconut oil, almonds, spinach, almond milk)
Preacher Curls (EZ-bar)
115x8
115x8
115x8
Dumbbell-Curls (dumbbells)
50x9
50x9
50x9
Hanging Isolation Curls (dumbbells)
40x10
40x10
40x10
Rope Hammer Curl
120x15
120x15
120x15
Pull-ups (hammer-grip)
3 sets of 10
Reverse Curls (Dumbbells)
35x10
35x10
35x10
Dumbbell Wrist Curls
40x20
40x20
40x20
Wrist-Roller
3 sets of 5 with 7.5 pounds
Hammer Curls--Rogue Bands
3 sets of 15
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 (cardio)
Pre-Workout: None
3.5 mile outdoor run
Time: 31 minutes
Post-workout: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 11
Day 5 (Legs/Traps/Triceps)
Pre-Workout: None
Back Squats
290x5
290x5
305x3
305x3
Barbell Shrugs
300x15
300x15
300x15
Dumbbell Shrugs
60x25
60x25
60x25
Tricep rope push-downs
125x12
125x12
125x12
Tricep push-down with 20" bar
140x12
140x12
140x12
Butterflies--Rogue Bands
3 sets of 15
Post-workout: None
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 11
Day 6 (abs/cardio)
Pre-Workout: None
Decline sit-ups w/45 pound plate
3 sets of 25
Hanging leg raises
3 sets of 20
Kneeling Crunches--Rogue Bands
3 sets of 25
2.5 mile walk on treadmill
Time: 1 hour
Post-workout: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Squat numbers are moving up nicely. How are they feeling? Soon you might even out squat your bench :D
OHP is mind blowing though :eek:
[QUOTE=Jtbny;1472013491]Squat numbers are moving up nicely. [b]How are they feeling?[/b] Soon you might even out squat your bench :D
OHP is mind blowing though :eek:[/QUOTE]
They've been a big struggle since I'm a good ways into my cut now.
Week 12
Day 1 (Shoulders/back)
Pre-Workout: None
Standing OHP (barbell)
205x5
205x5
220x3
220x3
Arnold Presses (Dumbbells)
60x10
60x10
60x10
Upright Row (EZ-bar)
170x10
170x10
170x10
Lateral Raises (dumbbell)
50x10
50x10
50x10
Front Raises (Swiss Bar)
85x10
85x10
85x10
Pull-ups (ultra wide-grip)
3 sets of 12
Trunk Rotators (with 45 pound plate)
3 sets of 50
Bradford Presses (barbell)
130x20
130x20
130x20
Post-workout: None
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Week 12
Day 2 (Chest)
Pre-Workout: None
Flat Bench Press (Barbell)
300x5
300x5
315x3
315x3
Incline Bench Press (Barbell)
260x5
260x5
275x3
275x3
Butterflies (dumbbell)
50x10
50x10
50x10
Raised push-ups
3 sets of 20
Flat Bench Press (Barbell with Rogue Bands added for resistance)
165x10
165x10
165x10
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
Day 3 (Arms)
Pre-Workout: None
Preacher Curls (EZ-bar)
115x8
115x8
115x8
Hammer Curls (dumbbells)
55x10
55x10
55x10
Hanging Isolation Curls (dumbbells)
40x10
40x10
40x10
Rope Hammer Curl
120x15
120x15
120x15
Pull-ups (hammer-grip)
3 sets of 10
Reverse Curls (Dumbbells)
35x10
35x10
35x10
Dumbbell Wrist Curls
40x20
40x20
40x20
Wrist-Roller
3 sets of 5 with 7.5 pounds
Hammer Curls--Rogue Bands
3 sets of 15
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
Day 4 (Legs/Traps/Triceps)
Pre-Workout: None
Back Squats
295x5
295x5
310x3
310x3
Barbell Shrugs
300x15
300x15
300x15
Dumbbell Shrugs
60x25
60x25
60x25
Tricep rope push-downs
125x12
125x12
125x12
Tricep push-down with 20" bar
140x12
140x12
140x12
Butterflies--Rogue Bands
3 sets of 15
Post-workout: None
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 12
Day 5 (cardio)
Pre-Workout: None
5k run on treadmill
Time of run: 40 minutes (program has built in warm-up and cool-down)
Post-workout: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 1
Day 1 (Shoulders/back)
Pre-Workout: Coffee
Standing OHP/Log Press (Swiss Bar) +
125x12
125x12
145x8
145x8
Military Press (Dumbbells)
60x10
60x10
60x10
Upright Row (EZ-bar)
165x10
165x10
165x10
Lateral Raises (dumbbell)
50x10
50x10
50x10
Front Raises (Dumbbells)
35x10
35x10
35x10
Pull-ups (ultra wide-grip)
3 sets of 12
Trunk Rotators (with 45 pound plate)
3 sets of 50
Bradford Presses (barbell)
125x20
125x20
125x20
Post-workout: None
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Note: Decided to go ahead and skip the deload week I normally do after finishing my 12 week plan because I'm feeling pretty good.
Week 1
Day 2 (Chest)
Pre-Workout: None
Flat Bench Press (Swiss Bar) +
215x12
215x12
230x8
230x8
Incline Bench Press (Swiss Bar) +
180x12
180x12
195x8
195x8
Butterflies (dumbbell)
45x10
45x10
45x10
Raised push-ups
3 sets of 20
Flat Bench Press (Barbell with Rogue Bands added for resistance) +
165x10
165x10
165x10
Post-workout: Phase8 (1 scoop milk chocolate flavor)
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 1
Day 3 (Arms)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, avocado, scoop of PB Fit, coconut oil, almonds, spinach, almond milk)
Preacher Curls (EZ-bar)
105x8
105x8
105x8
Dumbbell-Curls (dumbbells)
50x9
50x9
50x9
Hanging Isolation Curls (dumbbells)
40x10
40x10
40x10
Rope Hammer Curl
120x15
120x15
120x15
Pull-ups (hammer-grip)
3 sets of 10
Reverse Curls (Dumbbells)
35x10
35x10
35x10
Dumbbell Wrist Curls
40x20
40x20
40x20
Wrist-Roller
3 sets of 5 with 7.5 pounds
Hammer Curls--Rogue Bands
3 sets of 15
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 1
Day 4 (cardio)
Pre-Workout: None
5k run on treadmill
Time of run: 40 minutes (program has built in warm-up and cool-down)
Post-workout: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 1
Day 5 (Legs/Traps/Triceps)
Pre-Workout: None
Back Squats
230x12
230x12
250x8
250x8
Barbell Shrugs
295x15
295x15
295x15
Dumbbell Shrugs
60x25
60x25
60x25
Tricep rope push-downs
125x15
125x15
125x15
Tricep push-down with 20" bar
140x15
140x15
140x15
Butterflies--Rogue Bands
3 sets of 15
Post-workout: None
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Nice high volume day on squats. I find those high rep sets even harder than low rep sets closer to my 1RM. I did some 9 rep sets at 235 the other day and it kicked my ass good
Week 1
Day 6 (cardio)
Pre-Workout: None
3.5 mile outdoor run
Time: 31 minutes
Post-workout: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: 28 degrees outside for this run. Brrrrrrrr!
[QUOTE=Hammerhagen;1473511281]Nice high volume day on squats. I find those high rep sets even harder than low rep sets closer to my 1RM. I did some 9 rep sets at 235 the other day and it kicked my ass good[/QUOTE]
Yeah, they are tough. I'm a regular jogger and like to think I have pretty good cardiovascular health, but after a set of 12 Squats it takes me well over a minute to catch my breath . Thanks for checking out my journal!
Week 2
Day 1 (Shoulders/back)
Pre-Workout: Coffee
Standing OHP/Log Press (Swiss Bar) +
135x12
135x12
155x8
155x8
Military Press (Dumbbells)
60x10
60x10
60x10
Upright Row (EZ-bar)
165x10
165x10
165x10
Lateral Raises (dumbbell)
50x10
50x10
50x10
Front Raises (Dumbbells)
40x10
40x10
40x10
Pull-ups (ultra wide-grip)
3 sets of 12
Trunk Rotators (with 45 pound plate)
3 sets of 50
Bradford Presses (barbell)
125x20
125x20
125x20
Post-workout: Phase8 (1 scoop milk chocolate flavor)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Week 2
Day 2 (Chest)
Pre-Workout: None
Flat Bench Press (Swiss Bar) +
225x12
225x12
240x8
240x8
Incline Bench Press (Swiss Bar) +
185x12
185x12
200x8
200x8
Butterflies (dumbbell)
45x10
45x10
45x10
Raised push-ups
3 sets of 20
Flat Bench Press (Barbell with Rogue Bands added for resistance) +
165x10
165x10
165x10
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
Additional Cardio: 30 minute walk on treadmill (1.85 miles)
Week 2
Day 3 (Arms)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, scoop of PB Fit, coconut oil, almonds, spinach, almond milk)
Preacher Curls (EZ-bar)
105x8
105x8
105x8
Dumbbell-Curls (dumbbells)
50x9
50x9
50x9
Hanging Isolation Curls (dumbbells)
40x10
40x10
40x10
Rope Hammer Curl
120x15
120x15
120x15
Pull-ups (hammer-grip)
3 sets of 10
Reverse Curls (Dumbbells)
35x10
35x10
35x10
Dumbbell Wrist Curls
40x20
40x20
40x20
Wrist-Roller
3 sets of 5 with 7.5 pounds
Hammer Curls--Rogue Bands
3 sets of 15
Post-workout: Phase8 (1 scoop milk chocolate flavor)
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Additional Cardio: 30 minute walk on treadmill (1.85 miles)