-
Week 8
Day 4 (Legs/Traps/Triceps)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk)
Back Squats
275x8
275x8
295x5
295x5
Barbell Shrugs
365x15
365x15
365x15
Dumbbell Shrugs
60x25
60x25
60x25
Tricep push-down with 20" bar
105x10
105x10
105x10
Tricep rope push-downs
90x10
90x10
90x10
Overhead Rope-Extension
70x10
70x10
70x10
Post-workout: Gold Standard 100% Whey Protein (1.5 scoops peanut butter chocolate flavor)
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 8
Day 5 (abs)
Pre-Workout: Banana
Decline sit-ups w/45 pound plate
3 sets of 30
Hanging leg raises
3 sets of 20
Cable crunches
3 sets of 25 with 80 pounds
Kneeling Crunches--Rogue Bands
3 sets of 25
Time: 30 minutes
Additional cardio: 20 minute skip-rope routine
Post-workout: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 8
Day 6 (cardio)
Pre-Workout: Coffee
3.5 mile outdoor run
Time of run: 32 minutes
Post-workout: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: 60 degrees and beautiful, but very windy. Also almost fell head over heels on the uneven sidewalk. Caught myself at the last second and didn't blow anything out. :D
-
Week 9
Day 1 (Back)
Pre-Workout: None
Snatch-grip Deads (barbell)
245x12
295x8
325x5
355x3
T-Bar Rows (barbell)
210x10
210x10
210x10
Upright Rows (EZ bar)
170x10
170x10
170x10
Face-Pulls (cable)
90x10
90x10
90x10
Lat-pullowns
180x10
180x10
180x10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Seated Cable Rows
180x10
180x10
180x10
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 9
Day 2 (Chest/Shoulders)
Pre-Workout: None
Flat Bench Press (Barbell)
290x8
290x8
305x5
305x5
Standing Log Press (Swiss Bar)
195x5
195x5
210x3
210x3
Standing OHP (Dumbbells) +
80x10
80x10
80x10
Dumbbell Flies
55x10
55x10
55x10
Juarez Valley 10 Dip
10 sets of 10, 1, 9, 2, 8, 3, 7, 4, 6, 5 reps, walk 16 feet between reps
Standing Front raises (Swiss Bar)
85x10
85x10
85x10
DB Floor Flies into Hex Press (Dumbbells)
40x10
40x10
40x10
Post-workout: Gold Standard 100% Whey Protein (1.5 scoops peanut butter chocolate flavor)
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 9
Day 3 (Arms)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, walnuts, almond milk)
Cable Curls from squatting position
80x8
80x8
80x8
Standing Dumbbell Curls (dumbbells)
55x9
55x9
55x9
Pull-ups (neutral-grip)
3 sets of 10
Rope Hammer Curls
105x10
105x10
105x10
Standing Curls (Swiss Bar - narrow grip)
105x10
105x10
105x10
Dumbbell Wrist Curls
45x20
45x20
45x20
Wrist-Roller
3 sets of 5 with 7.5 pounds
Hammer Curls--Rogue Bands
3 sets of 15
Post-workout: Gold Standard 100% Whey Protein (1.5 scoops chocolate 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
-
Week 9
Day 4 (Legs/Traps/Triceps)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk)
Back Squats
295x5
295x5
315x3
315x3
Barbell Shrugs
365x15
365x15
365x15
Dumbbell Shrugs
60x25
60x25
60x25
Tricep push-down with 20" bar
105x10
105x10
105x10
Tricep rope push-downs
90x10
90x10
90x10
Overhead Rope-Extension
70x10
70x10
70x10
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 9
Day 5 (abs)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk)
Decline sit-ups w/45 pound plate
3 sets of 30
Hanging leg raises
3 sets of 20
Cable crunches
3 sets of 25 with 80 pounds
Kneeling Crunches--Rogue Bands
3 sets of 25
Time: 30 minutes
Additional cardio: 20 minute skip-rope routine
Post-workout: Gold Standard 100% Whey Protein (1.5 scoops peanut butter chocolate flavor)
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 9
Day 6 (Cardio)
Pre-Workout: Coffee
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
-
Week 10
Day 1 (Back)
Pre-Workout: None
Snatch-grip Deads (barbell)
245x12
295x8
325x5
355x3
T-Bar Rows (barbell)
210x10
210x10
210x10
Upright Rows (EZ bar)
170x10
170x10
170x10
Face-Pulls (cable)
90x10
90x10
90x10
Lat-pullowns
180x10
180x10
180x10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Seated Cable Rows
180x10
180x10
180x10
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 10
Day 2 (Chest/Shoulders)
Pre-Workout: None
Flat Bench Press (Barbell)
290x8
290x8
305x5
305x5
Standing Log Press (Swiss Bar)
195x5
195x5
210x3
210x3
Standing OHP (Dumbbells) +
80x10
80x10
80x10
Dumbbell Flies
55x10
55x10
55x10
Juarez Valley 10 Dip
10 sets of 10, 1, 9, 2, 8, 3, 7, 4, 6, 5 reps, walk 16 feet between reps
Standing Front raises (Swiss Bar)
85x10
85x10
85x10
DB Floor Flies into Hex Press (Dumbbells)
40x10
40x10
40x10
Post-workout: Gold Standard 100% Whey Protein (1.5 scoops peanut butter chocolate flavor)
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: This was a heavy fkn workout for me! The log-press and the dumbbell OHP sets put to full exhaustion on the final reps.
-
Week 10
Day 3 (Arms)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk)
Cable Curls from squatting position +
85x8
85x8
85x8
Standing Curls (EZ-bar) +
115x10
115x10
115x10
Pull-ups (neutral-grip)
3 sets of 10
Rope Hammer Curls
105x10
105x10
105x10
Standing Curls (Swiss Bar - narrow grip) +
105x10
105x10
105x10
Dumbbell Wrist Curls
45x20
45x20
45x20
Wrist-Roller
3 sets of 5 with 7.5 pounds
Hammer Curls--Rogue Bands
3 sets of 15
Post-workout: Gold Standard 100% Whey Protein (1.5 scoops peanut butter chocolate 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
-
Week 10
Day 4 (Legs/Traps/Triceps)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk)
Back Squats
300x5
300x5
320x3
320x3
Barbell Shrugs
365x15
365x15
365x15
Dumbbell Shrugs
60x25
60x25
60x25
Tricep push-down with 20" bar +
105x10
105x10
105x10
Tricep rope push-downs
90x10
90x10
90x10
Overhead Rope-Extension
70x10
70x10
70x10
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 5 (abs)
Pre-Workout: Oatmeal
Decline sit-ups w/45 pound plate
3 sets of 30
Hanging leg raises
3 sets of 20
Cable crunches
3 sets of 25 with 80 pounds
Kneeling Crunches--Rogue Bands
3 sets of 25
Time: 30 minutes
Additional cardio: 20 minute skip-rope routine
Post-workout: Gold Standard 100% Whey Protein (1.5 scoops peanut butter chocolate flavor)
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: Coffee
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
-
Week 11
Day 1 (Back)
Pre-Workout: None
Snatch-grip Deads (barbell)
245x12
295x8
325x5
355x3
T-Bar Rows (barbell)
210x10
210x10
210x10
Upright Rows (EZ bar)
170x10
170x10
170x10
Face-Pulls (cable)
90x10
90x10
90x10
Lat-pullowns
180x10
180x10
180x10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Seated Cable Rows
180x10
180x10
180x10
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 11
Day 2 (Chest/Shoulders)
Pre-Workout: None
Flat Bench Press (Barbell)
290x5
290x5
305x3
305x3
Standing Log Press (Swiss Bar)
195x5
195x5
210x3
210x3
Standing OHP (Dumbbells) +
80x10
80x10
80x10
Dumbbell Flies
55x10
55x10
55x10
Juarez Valley 10 Dip
10 sets of 10, 1, 9, 2, 8, 3, 7, 4, 6, 5 reps, walk 16 feet between reps
Standing Front raises (Swiss Bar)
85x10
85x10
85x10
DB Floor Flies into Hex Press (Dumbbells)
40x10
40x10
40x10
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: Log-press felt good. Think I might go for a PR (for reps) during my deload week in a couple weeks.
-
Week 11
Day 3 (Arms)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, walnuts, almond milk)
Cable Curls from squatting position
80x8
80x8
80x8
Standing Dumbbell Curls (dumbbells)
55x9
55x9
55x9
Pull-ups (neutral-grip)
3 sets of 10
Rope Hammer Curls
105x10
105x10
105x10
Standing Curls (Swiss Bar - narrow grip)
105x10
105x10
105x10
Dumbbell Wrist Curls
45x20
45x20
45x20
Wrist-Roller
3 sets of 5 with 7.5 pounds
Hammer Curls--Rogue Bands
3 sets of 15
Post-workout: Gold Standard 100% Whey Protein (1.5 scoops chocolate 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
-
Very impressive curl volume!
-
Week 11
Day 4 (Legs/Traps/Triceps)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk)
Back Squats
300x5
300x5
320x3
320x3
Barbell Shrugs
365x15
365x15
365x15
Dumbbell Shrugs
60x25
60x25
60x25
Tricep push-down with 20" bar +
105x10
105x10
105x10
Tricep rope push-downs
90x10
90x10
90x10
Overhead Rope-Extension
70x10
70x10
70x10
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 5 (abs)
Pre-Workout: None
Decline sit-ups w/45 pound plate
3 sets of 30
Hanging leg raises
3 sets of 20
Cable crunches
3 sets of 25 with 80 pounds
Kneeling Crunches--Rogue Bands
3 sets of 25
Time: 30 minutes
Additional cardio: 20 minute skip-rope routine
Post-workout: None
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: Coffee
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
-
Week 12
Day 1 (Back)
Pre-Workout: None
Snatch-grip Deads (barbell)
245x12
295x8
325x5
355x3
T-Bar Rows (barbell)
210x10
210x10
210x10
Upright Rows (EZ bar)
170x10
170x10
170x10
Face-Pulls (cable)
90x10
90x10
90x10
Lat-pullowns
180x10
180x10
180x10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Seated Cable Rows
180x10
180x10
180x10
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/Shoulders)
Pre-Workout: None
Flat Bench Press (Barbell)
295x5
295x5
310x3
310x3
Standing Log Press (Swiss Bar)
200x5
200x5
215x3
215x3
Standing OHP (Dumbbells)
85x8
85x8
85x8
Dumbbell Flies
55x10
55x10
55x10
Juarez Valley 10 Dip
10 sets of 10, 1, 9, 2, 8, 3, 7, 4, 6, 5 reps, walk 16 feet between reps
Standing Front raises (Swiss Bar)
85x10
85x10
85x10
DB Floor Flies into Hex Press (Dumbbells)
40x10
40x10
40x10
Post-workout: Gold Standard 100% Whey Protein (1.5 scoops chocolate flavor)
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: Log-press felt good. Think I might go for a PR (for reps) during my deload week in a couple weeks.[/QUOTE]
-
Week 12
Day 3 (Arms)
Pre-Workout: Oatmeal and eggs
Cable Curls from squatting position +
90x8
90x8
90x8
Standing Curls (EZ-bar) +
115x10
115x10
115x10
Pull-ups (neutral-grip)
3 sets of 10
Rope Hammer Curls
105x10
105x10
105x10
Standing Curls (Swiss Bar - narrow grip) +
105x10
105x10
105x10
Dumbbell Wrist Curls
45x20
45x20
45x20
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
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 12
Day 4 (Legs/Traps/Triceps)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk)
Back Squats
305x5
305x5
325x3
325x3
Barbell Shrugs
365x15
365x15
365x15
Dumbbell Shrugs
60x25
60x25
60x25
Tricep push-down with 20" bar +
105x10
105x10
105x10
Tricep rope push-downs
90x10
90x10
90x10
Overhead Rope-Extension
70x10
70x10
70x10
Post-workout: Gold Standard 100% Whey Protein (1.5 scoops chocolate flavor)
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 12
Day 5 (abs)
Pre-Workout: None
Decline sit-ups w/45 pound plate
3 sets of 30
Hanging leg raises
3 sets of 20
Cable crunches
3 sets of 25 with 80 pounds
Kneeling Crunches--Rogue Bands
3 sets of 25
Time: 30 minutes
Additional cardio: 20 minute skip-rope routine
Post-workout: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 12
Day 6 (Cardio)
Pre-Workout: Coffee
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
-
Much needed deload this week. Might try for a PR tomorrow after some rest.
-
[QUOTE=ajdahlheimer;1566685851]Much needed deload this week. Might try for a PR tomorrow after some rest.[/QUOTE]
Likely had a couple more reps in me, but I miscalculated the amount of weight. I thought I was doing 215, but forgot the Swiss bar is only 35 pounds. PR either way though.
[youtube]SlVR9MNW5rc[/youtube]
