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[QUOTE=ajdahlheimer;1394144423]Sometimes you gotta let the big dog eat!! :D
Shoulders, chest, then back/bi's in 3 consecutive days. Upper body is currently smoked.
Time for some legs today, make the soreness match the rest of my body![/QUOTE]
Haha!! I am sure your upper is ready for a break! I got them wheelz on the schedule for today. Oh the joy!
Week 3
Day 4 (legs/forearms)
Pre-Workout: NutriBullet smoothie (frozen blueberries, frozen strawberries, frozen mango, avocado, banana, chia seed, scoop of PB Fit, coconut oil, spinach, almonds, almond milk)
Back Squats +
205x8
230x8
230x8
250x5
250x5
Reverse Cable Curl
100x20
100x20
100x20
Dumbbell Wrist Curl (Flat bench)
40x20
40x20
40x20
Wrist Roller
3 sets of 5 with 7.5 pounds
Post-workout: None
Time of workout: 50 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg), and a Multi-vitamin
Week 3
Day 5 (Cardio)
Pre-Workout: NutriBullet Shake (frozen blueberries, frozen strawberries, banana, avocado, chia seed, scoop of PB Fit, coconut oil, spinach, walnuts, almond milk)
3.5 mile outdoor run
Post-workout: None
Time of run: 30 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg), and a Multi-vitamin
Do those shakes taste mostly like fruit? I have never had one. Never had a smoothie. I don't like the texture of fruit in my mouth but wondering if I have it as a smoothie if I could get it down. I love the taste of like fruit juice and candy, etc. Just can't eat the real stuff.
[QUOTE=danap3681;1394558973]Do those shakes taste mostly like fruit? I have never had one. Never had a smoothie. I don't like the texture of fruit in my mouth but wondering if I have it as a smoothie if I could get it down. I love the taste of like fruit juice and candy, etc. Just can't eat the real stuff.[/QUOTE]
Banana and peanut butter (from the PB Fit powder) is really all you can taste in the smoothie I make everyday. Those two ingredients cancel out the taste of everything else. I've got the 900 series of the NutriBullet--which comes with the 32oz cup. One of these smoothies is ~800 calories. Essentially the same amount as my lunch each day!
Week 3
Day 6 (triceps/abs)
Pre-Workout: None
Tricep rope push-downs
100x20
100x20
100x20
Tricep push-down with 20" bar
125x20
125x20
125x20
Skull-crushers (Swiss bar)
85x12
85x12
85x12
Dips
3 sets of 20
Behind the neck triceps rope push-down
85x15
85x15
85x15
Decline sit-ups w/45 pound plate
3 sets of 25
Hanging leg raises
3 sets of 20
Post-workout: None
Time of workout: 45 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg), and a Multi-vitamin
Week 3
Day 7 (Cardio)
Pre-Workout: None
3.5 mile outdoor run
Post-workout: None
Time of run: 32 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg), and a Multi-vitamin
Note: Fasted cardio.
Week 4
Day 1 (Shoulders)
Pre-Workout: Coffee
Standing OHP (barbell)
150x12
150x12
165x8
165x8
Military Press (Swiss Bar)
145x8
145x8
145x8
Lateral Raises (dumbbell)
45x10
45x10
45x10
Front Raises (Swiss Bar) +
85x10
85x10
85x10
Shrugs (barbell)
295x15
295x15
295x15
Shrugs (dumbell)
60x25
60x25
60x25
Pull-ups (ultra wide-grip)
3 sets of 12
Trunk Rotators (with 45 pound plate)
3 sets of 50
Resistance Tube bands-Lateral Raises
3 sets of 15
Resistance Tube bands-OHP
3 sets of 15
Post-workout: None
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg), and a Multi-vitamin
Week 4
Day 2 (Chest)
Pre-Workout: None
Flat Bench Press (barbell)
235x12
235x12
250x8
250x8
Incline Bench Press (barbell)
195x12
195x12
210x8
210x8
Close-Grip Bench Press (barbell)
185x8
185x8
185x8
Dumbell Pullovers (dumbbell)
50x10
50x10
50x10
Butterflies (dumbbell)
45x10
45x10
45x10
Resistance Tube bands-Butterflies
3 sets of 15
Resistance Tube bands-Pulls
3 sets of 15 (each arm)
Raised push-ups
3 sets of 20
Post-workout: None
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg) and a Multi-vitamin
Ya ready bruh??? :D
Hope you had a great weekend!
[QUOTE=danap3681;1395381903]Ya ready bruh??? :D
Hope you had a great weekend![/QUOTE]
Yep. I'm sore both from my chest workout and from moving a chick into her new place yesterday.
Thinking Back and Bi's today. Too sore for legs.
Week 4
Day 3 (Back and Biceps)
Pre-Workout: NutriBullet smoothie (frozen blueberries, frozen strawberries, frozen mango, banana, chia seed, scoop of PB Fit, coconut oil, spinach, almonds, almond milk)
Upright Row (EZ-bar)
175x10
175x10
175x10
Bent-over Rows (Swiss bar)
175x10
175x10
175x10
Preacher Curls (EZ-bar)
115x8
115x8
115x8
Bicep Curls (dumbbells)
55x9
55x9
55x9
Bicep Curls (Swiss bar)
90x10
90x10
90x10
Pull-ups (hammer-grip)
3 sets of 10
Cable curls
95x12
95x12
95x12
Rope Hammer Curl
95x12
95x12
95x12
Trunk Rotators (with 45 pound plate)
3 sets of 50
Resistance Tube bands-Bent over row
3 sets of 15
Resistance Tube bands-bicep curls
3 sets of 15
Post-workout: Phase8 (one scoop vanilla flavor w/water)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg), and a Multi-vitamin
Week 4
Day 4 (legs/forearms)
Pre-Workout: NutriBullet smoothie (frozen raspberries, frozen strawberries, frozen mango, avocado, banana, chia seed, scoop of PB Fit, coconut oil, spinach, almonds, almond milk)
Back Squats
205x8
235x8
235x8
255x5
255x5
Reverse Cable Curl
100x20
100x20
100x20
Dumbbell Wrist Curl (Flat bench)
40x20
40x20
40x20
Wrist Roller
3 sets of 5 with 7.5 pounds
Post-workout: None
Time of workout: 50 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg), and a Multi-vitamin
Lifts still look very strong man. Good stuff still happening here.
Week 4
Day 5 (Cardio)
Pre-Workout: NutriBullet Shake (frozen mango, frozen raspberries, frozen strawberries, banana, avocado, chia seed, scoop of PB Fit, coconut oil, spinach, almonds, almond milk)
3.5 mile outdoor run
Post-workout: None
Time of run: 30 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg), and a Multi-vitamin
Week 4
Day 6 (triceps/abs)
Pre-Workout: NutriBullet smoothie (frozen mango, frozen raspberries, frozen strawberries, banana, avocado, chia seed, scoop of PB Fit, coconut oil, spinach, almonds, almond milk)
Tricep rope push-downs
100x20
100x20
100x20
Tricep push-down with 20" bar
125x20
125x20
125x20
Skull-crushers (Swiss bar)
85x12
85x12
85x12
Dips
3 sets of 20
Behind the neck triceps rope push-down
85x15
85x15
85x15
Decline sit-ups w/45 pound plate
3 sets of 25
Hanging leg raises
3 sets of 20
Post-workout: None
Time of workout: 45 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg), and a Multi-vitamin
Week 4
Day 7 (Cardio)
Pre-Workout: None
3.5 mile outdoor run
Post-workout: None
Time of run: 30 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg), and a Multi-vitamin
Note: Fasted cardio.
]Week 5
Day 1 (Shoulders)
Pre-Workout: Coffee
Standing OHP (barbell)
165x8
165x8
180×5
180x5
Military Press (Swiss Bar)
150x8
150x8
150x8
Lateral Raises (dumbbell)
45x10
45x10
45x10
Front Raises (Swiss Bar)
90x10
90x10
90x10
Shrugs (barbell)
295x15
295x15
295x15
Shrugs (dumbell)
60x25
60x25
60x25
Pull-ups (ultra wide-grip)
3 sets of 12
Trunk Rotators (with 45 pound plate)
3 sets of 50
Resistance Tube bands-Lateral Raises
3 sets of 15
Resistance Tube bands-OHP
3 sets of 15
Post-workout: None
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg), and a Multi-vitamin
Week 5
Day 2 (Chest)
Pre-Workout: Coffee
Flat Bench Press (barbell)
255x8
255x8
270x5
270x5
Incline Bench Press (barbell)
215x8
215x8
230x5
230x5
Close-Grip Bench Press (barbell)
190x8
190x8
190x8
Dumbell Pullovers (dumbbell)
50x10
50x10
50x10
Butterflies (dumbbell)
45x10
45x10
45x10
Resistance Tube bands-Butterflies
3 sets of 15
Resistance Tube bands-Pulls
3 sets of 15 (each arm)
Raised push-ups
3 sets of 20
Post-workout: Phase8 (one and a half scoops vanilla flavor w/water)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg) and a Multi-vitamin
Week 5
Day 3 (Back and Biceps)
Pre-Workout: NutriBullet smoothie (frozen blueberries, frozen strawberries, frozen mango, banana, chia seed, scoop of PB Fit, coconut oil, spinach, almonds, almond milk)
Upright Row (EZ-bar)
175x10
175x10
175x10
Bent-over Rows (Swiss bar)
185x10
185x10
185x10
Preacher Curls (EZ-bar)
120x8
120x8
120x8
Bicep Curls (dumbbells)
55x9
55x9
55x9
Bicep Curls (Swiss bar)
90x10
90x10
90x10
Pull-ups (hammer-grip)
3 sets of 10
Cable curls
95x12
95x12
95x12
Rope Hammer Curl
95x12
95x12
95x12
Trunk Rotators (with 45 pound plate)
3 sets of 50
Resistance Tube bands-Bent over row
3 sets of 15
Resistance Tube bands-bicep curls
3 sets of 15
Post-workout: Phase8 (one and a half scoops vanilla flavor w/water)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg), and a Multi-vitamin
Additional cardio: 30 minute walk on treadmill (1.75 miles)
Week 5
Day 4 (legs/forearms)
Pre-Workout: None
Back Squats
205x8
240x8
240x8
260x5
260x5
Reverse Cable Curl
100x20
100x20
100x20
Dumbbell Wrist Curl (Flat bench)
40x20
40x20
40x20
Wrist Roller
3 sets of 5 with 7.5 pounds
Post-workout: Phase8 (one and a half scoops vanilla flavor w/water)
Time of workout: 50 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg), and a Multi-vitamin
Additional cardio: 30 minute walk on treadmill (1.85 miles)
Week 5
Day 5 (Cardio)
Pre-Workout: NutriBullet Shake (frozen fruit, banana, avocado, chia seed, scoop of PB Fit, coconut oil, spinach, almonds, almond milk)
3.5 mile outdoor run
Post-workout: None
Time of run: 30 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg), and a Multi-vitamin
That dude running outside w/o a shirt in the middle of October in Minnesota yesterday----Yeah, that was me! :D
Was 66 fkn degrees out! Unseasonably warm for up here!
[QUOTE=ajdahlheimer;1397462473]That dude running outside w/o a shirt in the middle of October in Minnesota yesterday----Yeah, that was me! :D
Was 66 fkn degrees out! Unseasonably warm for up here![/QUOTE]
I was the crazy woman blowing the horn at you screaming shake dat ass!! :D
It is still warm here too! Going to be mid 80's here today. Finally getting a cool streak next week where we will be in the mid 70's. LOL!
Week 5
Day 6 (cardio/triceps/abs)
Pre-Workout: None
5k run on treadmill
Time of run: 40 minutes (program has built in warm-up and cool-down)
Note: Fasted cardio.
Tricep rope push-downs
100x20
100x20
100x20
Tricep push-down with 20" bar
125x20
125x20
125x20
Skull-crushers (Swiss bar)
85x12
85x12
85x12
Dips
3 sets of 20
Behind the neck triceps rope push-down
85x15
85x15
85x15
Decline sit-ups w/45 pound plate
3 sets of 25
Hanging leg raises
3 sets of 20
Post-workout: None
Time of workout: 45 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg), and a Multi-vitamin
Down to 215. ~30 pounds off from the start of my cut.
[img]http://oi62.tinypic.com/4gngxi.jpg[/img]
Dem abs doe!!
Still making good progress man :)
Week 6
Day 1 (Shoulders)
Pre-Workout: Coffee
Standing OHP (barbell)
165x8
165x8
180×5
180x5
Military Press (Swiss Bar)
155x8
155x8
155x8
Lateral Raises (dumbbell)
45x10
45x10
45x10
Front Raises (Swiss Bar)
90x10
90x10
90x10
Shrugs (barbell)
300x15
300x15
300x15
Shrugs (dumbell)
60x25
60x25
60x25
Pull-ups (ultra wide-grip)
3 sets of 12
Trunk Rotators (with 45 pound plate)
3 sets of 50
Resistance Tube bands-Lateral Raises
3 sets of 15
Resistance Tube bands-OHP
3 sets of 15
Post-workout: None
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg), and a Multi-vitamin
Week 6
Day 2 (Chest)
Pre-Workout: None
Flat Bench Press (Swiss Bar)
225x8
225x8
240x5
240x5
Incline Bench Press (Swiss Bar)
195x8
195x8
210x5
210x5
Close-Grip Bench Press (Swiss Bar)
175x8
175x8
175x8
Dumbell Pullovers (dumbbell)
55x10
55x10
55x10
Butterflies (dumbbell)
45x10
45x10
45x10
Resistance Tube bands-Butterflies
3 sets of 15
Resistance Tube bands-Pulls
3 sets of 15 (each arm)
Raised push-ups
3 sets of 20
Post-workout: None
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg) and a Multi-vitamin
Additional cardio: 30 minute walk on treadmill (1.85 miles)
Week 6
Day 3 (Back and Biceps)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, chia seed, scoop of PB Fit, coconut oil, oats, Greek yogurt, almonds, almond milk)
Upright Row (EZ-bar)
175x10
175x10
175x10
Bent-over Rows (Swiss bar)
185x10
185x10
185x10
Preacher Curls (EZ-bar)
120x8
120x8
120x8
Bicep Curls (dumbbells)
55x9
55x9
55x9
Bicep Curls (Swiss bar)
90x10
90x10
90x10
Pull-ups (hammer-grip)
3 sets of 10
Cable curls
95x12
95x12
95x12
Rope Hammer Curl
95x12
95x12
95x12
Trunk Rotators (with 45 pound plate)
3 sets of 50
Resistance Tube bands-Bent over row
3 sets of 15
Resistance Tube bands-bicep curls
3 sets of 15
Post-workout: Phase8 (one and a half scoops vanilla flavor w/water)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg), and a Multi-vitamin
Additional cardio: 30 minute walk on treadmill (1.85 miles)
The beard is beast. Caveman like me.