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Week 2
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.
New at the site, just checking out other journals.
Some serious lifting going on in here AJ. Looking very strong in photos too. Big arms are indeed where it's at bud!
Week 3
Day 1 (Back)
Pre-Workout: None
Snatch-grip Deads (barbell) +
255x12
255x12
265x12
265x12
Landmine Rows with Lat-Blaster attachment
175x12
175x12
175x12
Upright Rows (EZ bar)
175x12
175x12
175x12
Cable rows w/rope
120x12
120x12
120x12
Decline sit-ups w/45 pound plate
3 sets of 30
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 30 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
[QUOTE=Floyd64;1575533851]New at the site, just checking out other journals.
Some serious lifting going on in here AJ. Looking very strong in photos too. Big arms are indeed where it's at bud![/QUOTE]
Thanks, broseph. Peeps checking out/following my journal is something that motivates me, so I appreciate it.
Week 3
Day 2 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: None
Flat Bench Press (Barbell)
245x12
245x12
245x12
Flat Bench Press (Swiss Bar) - Mid-Grip +
195x12
195x12
195x12
Standing One-armed Landmine Presses +
90x12
90x12
90x12
Pin-Press (Barbell - chin height)
145x12
145x12
145x12
Cable Curls from squatting position
85x8
85x8
85x8
Pull-ups (neutral-grip)
3 sets of 10
Tricep push-down with 20" bar
105x12
105x12
105x12
Tricep rope push-downs
90x12
90x12
90x12
Post-workout: Gold Standard 100% Whey Protein (1.5 scoops peanut butter chocolate flavor)
Time of workout: 1 hour and 10 minutes
Additional cardio: 2 mile run on treadmill
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 3
Day 3 (Legs/Traps)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk)
Back Squats +
245x12
245x12
255x12
255x12
Barbell Shrugs
385x15
385x15
385x15
Dumbbell Shrugs
60x25
60x25
60x25
Post-workout: Gold Standard 100% Whey Protein (1.5 scoops peanut butter chocolate flavor)
Time of workout: 35 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
Note: Also did a little mini-session with my son later that night. He can rep 135 on the bench at age 14. WAY more than me at that age.
Week 3
Day 4 (Back/Abs)
Pre-Workout: None
Seated Cable Rows
230x12
230x12
230x12
Lat-pullowns
200x12
200x12
200x12
T-Bar Pulldowns
165x12
165x12
165x12
Meadows Rows super set with Landmine Rows
45x10
45x10
45x10
Cable crunches
3 sets of 25 with 85 pounds
Kneeling Crunches--Rogue Bands
3 sets of 25
Wrist-Roller
3 sets of 5 with 7.5 pounds
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 3
Day 5 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk)
Single Arm Inclined Bench Press (Dumbells)
80x12
80x12
80x12
Dumbbell Flies
55x12
55x12
55x12
Military Press (Barbell)
155x12
155x12
155x12
Lateral Raises (Dumbbells)
45x12
45x12
45x12
Standing Dumbbell Curls (dumbbells)
50x10
50x10
50x10
Standing Rope Cable Curls
85x12
85x12
Overhead Rope-Extension
70x12
70x12
70x12
Triceps Dips
3 sets of 20
Post-workout: Gold Standard 100% Whey Protein (1.5 scoops chocolate malt flavor)
Time of workout: 1 hour
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
Note: This was a fantastic workout all the way around.
Week 3
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 4
Day 1 (Back)
Pre-Workout: None
Snatch-grip Deads (barbell) +
255x12
255x12
265x12
265x12
Landmine Rows with Lat-Blaster attachment
175x12
175x12
175x12
Upright Rows (EZ bar)
175x12
175x12
175x12
Cable rows w/rope
120x12
120x12
120x12
Decline sit-ups w/45 pound plate
3 sets of 30
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 30 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Week 4
Day 2 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk)
Flat Bench Press (Barbell)
245x12
245x12
245x12
Flat Bench Press (Swiss Bar) - Mid-Grip +
200x12
200x12
200x12
Standing One-armed Landmine Presses
95x12
95x12
95x12
Pin-Press (Barbell - chin height)
145x12
145x12
145x12
Cable Curls from squatting position
85x8
85x8
85x8
Pull-ups (neutral-grip)
3 sets of 10
Tricep push-down with 20" bar
105x12
105x12
105x12
Tricep rope push-downs
90x12
90x12
90x12
Post-workout: Gold Standard 100% Whey Protein (1.5 scoops chocolate malt flavor)
Time of workout: 1 hour and 10 minutes
Additional cardio: 30 minute walk on treadmill
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 4
Day 3 (Legs/Traps)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk)
Back Squats
245x12
255x12
255x12
260x12
Barbell Shrugs
385x15
385x15
385x15
Dumbbell Shrugs
60x25
60x25
60x25
Post-workout: None
Time of workout: 35 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 4
Day 4 (Back/Abs)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk)
Seated Cable Rows
230x12
230x12
230x12
Lat-pullowns
200x12
200x12
200x12
T-Bar Pulldowns
165x12
165x12
165x12
Meadows Rows super set with Landmine Rows
45x10
45x10
45x10
Cable crunches
3 sets of 25 with 90 pounds
Kneeling Crunches--Rogue Bands
3 sets of 25
Wrist-Roller
3 sets of 5 with 7.5 pounds
Post-workout: Gold Standard 100% Whey Protein (1.5 scoops chocolate malt flavor)
Time of workout: 1 hour
Additional cardio: 2 mile run on treadmill
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Week 4
Day 5 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: Chicken breast and Spinach salad
Single Arm Inclined Bench Press (Dumbells)
80x12
80x12
80x12
Dumbbell Flies
55x12
55x12
55x12
Military Press (Barbell)
155x12
155x12
155x12
Lateral Raises (Dumbbells)
45x12
45x12
45x12
Standing Dumbbell Curls (dumbbells)
50x10
50x10
50x10
Standing Rope Cable Curls
85x12
85x12
85x12
Overhead Rope-Extension
70x12
70x12
70x12
Triceps Dips
3 sets of 20
Post-workout: None
Time of workout: 1 hour
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
Note: This last lift of the week is always tough.
Week 4
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 5
Day 1 (Back)
Pre-Workout: None
Snatch-grip Deads (barbell)
255x12
265x12
265x12
265x12
Landmine Rows with Lat-Blaster attachment
175x12
175x12
175x12
Upright Rows (EZ bar)
175x12
175x12
175x12
Cable rows w/rope
120x12
120x12
120x12
Decline sit-ups w/45 pound plate
3 sets of 30
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 30 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Week 5
Day 2 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk)
Flat Bench Press (Barbell)
250x12
250x12
245x12
Flat Bench Press (Swiss Bar) - Mid-Grip
200x12
200x12
200x12
Standing One-armed Landmine Presses
95x12
95x12
95x12
Pin-Press (Barbell - chin height)
145x12
145x12
145x12
Cable Curls from squatting position
85x8
85x8
85x8
Pull-ups (neutral-grip)
3 sets of 10
Tricep push-down with 20" bar
105x12
105x12
105x12
Tricep rope push-downs
90x12
90x12
90x12
Post-workout: Gold Standard 100% Whey Protein (1.5 scoops chocolate malt flavor)
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: Did another mini-session with my son later on in the night. I like it because I can work with him individually on form and then just use the lighter weight we do more as a rehab session for my self. Still can't believe the kid's natural strength though.
Week 5
Day 3 (Legs/Traps)
Pre-Workout: Banana & Cashews
Back Squats
245x12
255x12
255x12
260x12
Barbell Shrugs
385x15
385x15
385x15
Dumbbell Shrugs
60x25
60x25
60x25
Post-workout: None
Time of workout: 35 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 5
Day 4 (Back/Abs)
Pre-Workout: Banana
Seated Cable Rows
230x12
230x12
230x12
Lat-pullowns
200x12
200x12
200x12
T-Bar Pulldowns
165x12
165x12
165x12
Meadows Rows super set with Landmine Rows
45x10
45x10
45x10
Cable crunches
3 sets of 25 with 90 pounds
Kneeling Crunches--Rogue Bands
3 sets of 25
Wrist-Roller
3 sets of 5 with 7.5 pounds
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 5
Day 5 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: Bacon and Eggs
Single Arm Inclined Bench Press (Dumbells)
80x12
80x12
80x12
Dumbbell Flies
55x12
55x12
55x12
Military Press (Barbell)
155x12
155x12
155x12
Lateral Raises (Dumbbells)
45x12
45x12
45x12
Standing Dumbbell Curls (dumbbells)
50x10
50x10
50x10
Standing Rope Cable Curls
85x12
85x12
85x12
Overhead Rope-Extension
70x12
70x12
70x12
Triceps Dips
3 sets of 20
Post-workout: None
Time of workout: 1 hour
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
Note: I really love this workout.
Week 5
Day 6 (Cardio)
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 (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: First outdoor run of the year (finally warm enough here in MN). Felt good to get off the treadmill.
Week 6
Day 1 (Back)
Pre-Workout: None
Snatch-grip Deads (barbell)
225x12
225x12
240x12
240x12
Landmine Rows with Lat-Blaster attachment
150x12
150x12
150x12
Upright Rows (EZ bar)
165x12
165x12
165x12
Cable rows w/rope
120x12
120x12
120x12
Decline sit-ups w/45 pound plate
3 sets of 30
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 30 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Note: Had to back the weight down some. Back is still not feeling good. Think it may be a nerve issue or something.
Week 6
Day 2 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk)
Flat Bench Press (Barbell)
250x12
250x12
245x12
Flat Bench Press (Swiss Bar) - Mid-Grip
200x12
200x12
200x12
Standing One-armed Landmine Presses
95x12
95x12
95x12
Pin-Press (Barbell - chin height)
145x12
145x12
145x12
Cable Curls from squatting position
85x8
85x8
85x8
Pull-ups (neutral-grip)
3 sets of 10
Tricep push-down with 20" bar
105x12
105x12
105x12
Tricep rope push-downs
90x12
90x12
90x12
Post-workout: Gold Standard 100% Whey Protein (1.5 scoops chocolate malt flavor)
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), Chondroitin (275mg), and a Multi-vitamin
Note: Finally nice enough outside to start my post-workout walks again.
Week 6
Day 3 (Legs/Traps)
Pre-Workout: Banana & Cashews
Back Squats
245x12
255x12
255x12
260x12
Barbell Shrugs
385x15
385x15
385x15
Dumbbell Shrugs
60x25
60x25
60x25
Post-workout: None
Time of workout: 35 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
Note: No-go on the squats. Even when dropping down to just a couple plates. Lower back still having pain which would get worse at the "top" of each squat for whatever reason. Think it may be my sciatic nerve. It isn't really affecting my other lifts, but I'm not gonna push it. May lay off deads this weekend too to just to be safe. No big deal though, as I am focusing in more on my diet anyway at the moment.
Week 6
Day 4 (Back/Abs)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk)
Seated Cable Rows
230x12
230x12
230x12
Lat-pullowns
200x12
200x12
200x12
T-Bar Pulldowns
165x12
165x12
165x12
Meadows Rows super set with Landmine Rows
45x10
45x10
45x10
Cable crunches
3 sets of 25 with 90 pounds
Kneeling Crunches--Rogue Bands
3 sets of 25
Wrist-Roller
3 sets of 5 with 7.5 pounds
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Note: Tried doing some Seal Rows w/dumbbells after learning about the exercise this week. I liked them.
Week 6
Day 5 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: None
Single Arm Inclined Bench Press (Dumbells)
80x12
80x12
80x12
Dumbbell Flies
55x12
55x12
55x12
Military Press (Barbell)
155x12
155x12
155x12
Lateral Raises (Dumbbells)
45x12
45x12
45x12
Standing Dumbbell Curls (dumbbells)
50x10
50x10
50x10
Standing Rope Cable Curls
85x12
85x12
85x12
Overhead Rope-Extension
70x12
70x12
70x12
Triceps Dips
3 sets of 20
Post-workout: None
Time of workout: 1 hour
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.
Week 7
Day 1 (Back/abs)
Pre-Workout: None
Snatch-grip Deads (barbell)
225x12
225x12
240x12
240x12
Landmine Rows with Lat-Blaster attachment
160x12
160x12
160x12
Upright Rows (EZ bar)
175x12
175x12
175x12
Cable rows w/rope
120x12
120x12
120x12
Decline sit-ups w/45 pound plate
3 sets of 30
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 30 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Note: Injured back feeling a lot better, but still decided to layoff the deads another week to be safe.
Week 7
Day 2 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: None
Flat Bench Press (Barbell)
250x12
250x12
250x12
Flat Bench Press (Swiss Bar) - Mid-Grip
200x12
200x12
200x12
Standing One-armed Landmine Presses
95x12
95x12
95x12
Pin-Press (Barbell - nose height)
145x12
145x12
145x12
Cable Curls from squatting position
85x8
85x8
85x8
Pull-ups (neutral-grip)
3 sets of 10
Tricep push-down with 20" bar
105x12
105x12
105x12
Tricep rope push-downs
90x12
90x12
90x12
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), Chondroitin (275mg), and a Multi-vitamin
Week 7
Day 3 (Back/Abs)
Pre-Workout: Banana
Seated Cable Rows
230x12
230x12
230x12
Lat-pullowns
200x12
200x12
200x12
T-Bar Pulldowns
165x12
165x12
165x12
Meadows Rows super set with Landmine Rows
45x10
45x10
45x10
Cable crunches
3 sets of 25 with 90 pounds
Kneeling Crunches--Rogue Bands
3 sets of 25
Wrist-Roller
3 sets of 5 with 7.5 pounds
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin