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Week 9
Day 2
Pre-Workout: None
Flat Bench Press
260x5
260x5
275x3
275x3
Incline Bench Press +
230x5
230x5
230x5
Decline Dumbbell Flies
60x8
60x8
60x8
Flat Bench Press Swiss Bar (medium grip) +
195x5
195x5
195x5
Weighted Dips
BW+20x15
BW+20x15
BW+20x15
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), Zinc (50mg), and a Multi-vitamin
Week 9
Day 3
Pre-Workout: None
Pull-ups
3 sets of 12
Y-T-W-L's w/lightweight bands
3 sets of 40
Decline Weighted Sit-ups
Bodyweight+45x30
Bodyweight+45x30
Bodyweight+45x30
Hanging Leg Raises
BWx20
BWx20
BWx20
Post-workout: None
Time of workout: 1 hour
Additional cardio: 4.5 mile walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 9
Day 4
Pre-Workout: None
Back Squat +
300x5
300x5
320x3
320x3
Rack Pulls +
385x8
385x8
385x8
Hex Bar Shrugs
345x15
345x15
345x15
Single Arm Hex Bar Shrugs
145x15
145x15
145x15
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 3.5 mile outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 9
Day 5
Pre-Workout: None
Standing Overhead Press (Barbell)
190x5
190x5
205x3
205x3
Front Raises
55x5
55x5
55x5
Bent Over Side Laterals
50x5
50x5
50x5
Standing Side Laterals
60x5
60x5
60x5
Cable Crunches
105x25
105x25
105x25
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 3.5 mile walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 9
Day 6
Pre-Workout: None
Dumbbell Curls
55x8
55x8
55x8
Cable Curls w/10" bar +
70x8
70x8
70x8
Weighted Pull-ups (Neutral Grip)
BW+20x10
BW+20x10
BW+20x10
Rope Press-Downs
90x8
90x8
90x8
Behind the Neck Triceps Extensions (Cable)
70x8
70x8
70x8
Triceps Kickbacks (Dumbbells)
40x8
40x8
40x8
Trunk Rotators
3 sets of 50 with 45 pound plate
Post-workout: None
Time of workout: 1 hour
Additional cardio: 4.5 mile walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 9
Day 7
Pre-Workout: None
5.75 mile treadmill walk w/weighted vest
Post-workout: None
Time of workout: 95 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Note: Fasted cardio.
Week 10
Day 1
Pre-Workout: None
Landmine Rows with Lat-Blaster attachment
255x5
255x5
255x5
Seated Cable Rows with Super Lat Bar
200x5
200x5
200x5
Single Arm Landmine Rows
125x5
125x5
125x5
Seal Rows
95x8
95x8
95x8
Single Arm Seated Cable Rows
70x8
70x8
70x8
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), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 10
Day 2
Pre-Workout: None
Flat Bench Press
260x5
260x5
275x3
275x3
Incline Bench Press
235x5
235x5
235x5
Decline Dumbbell Flies
60x8
60x8
60x8
Flat Bench Press Swiss Bar (medium grip) +
200x5
200x5
200x5
Weighted Dips
BW+20x15
BW+20x15
BW+20x15
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), Zinc (50mg), and a Multi-vitamin
Week 10
Day 3
Pre-Workout: None
Pull-ups
3 sets of 12
Y-T-W-L's w/lightweight bands
3 sets of 40
Decline Weighted Sit-ups
Bodyweight+45x30
Bodyweight+45x30
Bodyweight+45x30
Hanging Leg Raises
BWx20
BWx20
BWx20
Post-workout: None
Time of workout: 1 hour
Additional cardio: 4.5 mile walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 10
Day 4
Pre-Workout: None
Back Squat
305x5
305x5
325x3
325x3
Rack Pulls +
390x8
390x8
390x8
Hex Bar Shrugs
345x15
345x15
345x15
Single Arm Hex Bar Shrugs
145x15
145x15
145x15
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 4.5 mile outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 10
Day 5
Pre-Workout: None
Standing Overhead Press (Barbell) +
190x5
190x5
205x3
205x3
Front Raises
55x5
55x5
55x5
Bent Over Side Laterals +
50x5
50x5
50x5
Standing Side Laterals
60x5
60x5
60x5
Cable Crunches
105x25
105x25
105x25
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 3.5 mile walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 10
Day 6
Pre-Workout: None
Dumbbell Curls
55x8
55x8
55x8
Cable Curls w/10" bar
75x8
75x8
75x8
Weighted Pull-ups (Neutral Grip)
BW+20x10
BW+20x10
BW+20x10
Rope Press-Downs
90x8
90x8
90x8
Behind the Neck Triceps Extensions (Cable)
70x8
70x8
70x8
Triceps Kickbacks (Dumbbells) +
40x8
40x8
40x8
Trunk Rotators
3 sets of 50 with 45 pound plate
Post-workout: None
Time of workout: 1 hour
Additional cardio: 4.5 mile walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin[/QUOTE]
Week 10
Day 7
Pre-Workout: None
3.4 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), Zinc (50mg), and a Multi-vitamin
Note: Fasted cardio.
Week 11
Day 1
Pre-Workout: None
Landmine Rows with Lat-Blaster attachment
255x5
255x5
255x5
Seated Cable Rows with Super Lat Bar
200x5
200x5
200x5
Single Arm Landmine Rows
125x5
125x5
125x5
Seal Rows
95x8
95x8
95x8
Single Arm Seated Cable Rows +
70x8
70x8
70x8
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), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 11
Day 2
Pre-Workout: None
Flat Bench Press
260x5
260x5
275x3
275x3
Incline Bench Press
235x5
235x5
235x5
Decline Dumbbell Flies
60x8
60x8
60x8
Flat Bench Press Swiss Bar (medium grip) +
205x5
205x5
205x5
Weighted Dips
BW+20x15
BW+20x15
BW+20x15
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), Zinc (50mg), and a Multi-vitamin
Week 11
Day 4
Pre-Workout: None
Back Squat +
305x5
305x5
325x3
325x3
Rack Pulls +
395x8
395x8
395x8
Hex Bar Shrugs
345x15
345x15
345x15
Single Arm Hex Bar Shrugs
145x15
145x15
145x15
Post-workout: None
Time of workout: 1 hour
Additional cardio: 3.5 mile outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 11
Day 3
Pre-Workout: None
Pull-ups
3 sets of 12
Y-T-W-L's w/lightweight bands
3 sets of 40
Decline Weighted Sit-ups
Bodyweight+45x30
Bodyweight+45x30
Bodyweight+45x30
Hanging Leg Raises
BWx20
BWx20
BWx20
Post-workout: None
Time of workout: 1 hour
Additional cardio: 4.5 mile walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 11
Day 5
Pre-Workout: None
Standing Overhead Press (Barbell)
195x5
195x5
210x3
210x3
Front Raises
55x5
55x5
55x5
Bent Over Side Laterals
55x5
55x5
55x5
Standing Side Laterals
60x5
60x5
60x5
Cable Crunches
105x25
105x25
105x25
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 3.5 mile walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 11
Day 6
Pre-Workout: None
Dumbbell Curls
55x8
55x8
55x8
Cable Curls w/10" bar
80x8
80x8
80x8
Weighted Pull-ups (Neutral Grip)
BW+20x10
BW+20x10
BW+20x10
Rope Press-Downs
90x8
90x8
90x8
Behind the Neck Triceps Extensions (Cable)
70x8
70x8
70x8
Triceps Kickbacks (Dumbbells)
45x8
45x8
45x8
Trunk Rotators
3 sets of 50 with 45 pound plate
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 3.5 mile walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 11
Day 7
Pre-Workout: None
5 mile treadmill walk
Post-workout: None
Time of workout: 85 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Note: Fasted cardio.
Week 12
Day 1
Pre-Workout: None
Landmine Rows with Lat-Blaster attachment
255x5
255x5
255x5
Seated Cable Rows with Super Lat Bar
200x5
200x5
200x5
Single Arm Landmine Rows
125x5
125x5
125x5
Seal Rows
100x8
100x8
100x8
Single Arm Seated Cable Rows +
70x8
70x8
70x8
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
Post-workout: None
Time of workout: 1 hour
Additional cardio: 2 mile treadmill walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 12
Day 2
Pre-Workout: None
Flat Bench Press
265x5
265x5
280x3
280x3
Incline Bench Press
235x5
235x5
235x5
Decline Dumbbell Flies
60x8
60x8
60x8
Flat Bench Press Swiss Bar (medium grip)
210x5
210x5
210x5
Weighted Dips
BW+20x15
BW+20x15
BW+20x15
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), Zinc (50mg), and a Multi-vitamin
Week 12
Day 3
Pre-Workout: None
Pull-ups
3 sets of 12
Y-T-W-L's w/lightweight bands
3 sets of 40
Decline Weighted Sit-ups
Bodyweight+45x30
Bodyweight+45x30
Bodyweight+45x30
Hanging Leg Raises
BWx20
BWx20
BWx20
Post-workout: None
Time of workout: 1 hour
Additional cardio: 3.5 mile walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 12
Day 4
Pre-Workout: Smoothie
Back Squat
315x5
315x5
335x3
335x3
Rack Pulls
400x8
400x8
400x8
Hex Bar Shrugs
345x15
345x15
345x15
Single Arm Hex Bar Shrugs
145x15
145x15
145x15
Post-workout: None
Time of workout: 1 hour
Additional cardio: 3.5 mile treadmill walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 12
Day 5
Pre-Workout: Smoothie
Standing Overhead Press (Barbell)
195x5
195x5
210x3
210x3
Front Raises
55x5
55x5
55x5
Bent Over Side Laterals
55x5
55x5
55x5
Standing Side Laterals
60x5
60x5
60x5
Cable Crunches
105x25
105x25
105x25
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 3.5 mile walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 12
Day 6
Pre-Workout: None
Dumbbell Curls
55x8
55x8
55x8
Cable Curls w/10" bar
80x8
80x8
80x8
Weighted Pull-ups (Neutral Grip)
BW+20x10
BW+20x10
BW+20x10
Rope Press-Downs
90x8
90x8
90x8
Behind the Neck Triceps Extensions (Cable)
70x8
70x8
70x8
Triceps Kickbacks (Dumbbells)
45x8
45x8
45x8
Trunk Rotators
3 sets of 50 with 45 pound plate
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 3.5 mile walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 12
Day 7
Pre-Workout: None
5.25 mile treadmill walk w/weighted vest
Post-workout: None
Time of workout: 90 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Note: Fasted cardio.
Deloading this week and putting together my next 12 week program.
-AJ
Starting new 12 week program. Sticking with bro-split.
Week 1
Day 1
Pre-Workout: Oatmeal w/bananas
Lat Pulldowns (Shoulder width grip)
160x12
160x12
160x12
Seated Pulldowns with V-Grip +
140x12
140x12
Landmine Rows with V-Grip
185x12
185x12
185x12
Seal Rows +
65x12
65x12
65x12
Single Arm Seated Cable Rows +
60x10
60x10
60x10
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), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 1
Day 2
Pre-Workout: None
Dumbbell Flies
50x12
50x12
50x12
Bench Press - Dumbbells (slight decline) +
85x12
85x12
85x12
Decline Dumbbell Flies
60x8
60x8
60x8
Incline Bench Press - Swiss Bar +
155x12
155x12
155x12
Seated Lateral Raise (Dumbbells)
35x12
35x12
35x12
Super-set with Standing Laterals Raises 45/45 Degree
10x12
10x12
10x12
Single Arm Cable Lateral Raise
20x12
20x12
20x12
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), Zinc (50mg), and a Multi-vitamin