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Week 12
Day 1 (Legs/Back/Abs)
Pre-Workout: None
Back Squats
225x12
245x8
265x5
285x3
Landmine Rows with Lat-Blaster attachment
235x5
235x5
235x5
Seated Cable Rows
250x5
250x5
250x5
Bent over Rows (Hex Bar)
225x5
225x5
225x5
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
Post-workout: None
Time of workout: 1 hour and 10 minutes
Additional cardio: None
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: Omelet
Incline Bench Press (Barbell)
240x5
240x5
255x3
255x3
Flat Bench Press (Swiss Bar-Medium Grip)
220x5
220x5
220x5
Military Press (Dumbbells)
60x12
60x12
60x12
Lateral Raises (Dumbbells)
40x10
40x10
40x10
Neutral-grip Pull-ups
BWx10
BWx10
BWx10
Raised Push-ups
BWx25
BWx25
BWx25
Y-T-W-L's w/Rogue Lightweight bands
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 12
Day 3 (Legs/Traps)
Pre-Workout: None
Back Squats
305x5
305x5
325x3
325x3
Hex Bar Shrugs
335x15
335x15
335x15
Single Arm Shrugs - Hex Bar
145x15
145x15
145x15
Post-workout: None
Time of workout: 40 minutes
Additional cardio: 20 minute skip-rope routine and 3 mile outdoor run
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 12
Day 4 (Back/Abs)
Pre-Workout: String cheese, Greek yogurt
Hex Bar Dead lifts
340x5
340x5
360x3
360x3
Lat Pull-downs (wide-grip)
210x5
210x5
210x5
Seal Rows (Dumbbells)
60x12
60x12
60x12
Landmine Rows (Landmine)
105x5
105x5
105x5
Cable crunches
3 sets of 25 with 90 pounds
Wrist-Roller
3 sets of 5 with 10 pounds
Post-workout: None
Time of workout: 1 hour
Additional cardio: 3 mile outdoor run
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Week 12
Day 5 (Light Legs/Shoulders/Bi's)
Pre-Workout: String cheese, Greek Yogurt
Back Squats
205x12
225x8
245x5
265x3
Standing OHP (Barbell)
185x5
185x5
200x3
200x3
Landmine Press
130x5
130x5
130x5
Standing OHP (Hex Bar) +
175x5
175x5
175x5
Cable Curls (Rope)
125x5
125x5
125x5
Y-T-W-L's w/Rogue Lightweight bands
Post-workout: None
Time of workout: 1 hour and 5 minutes
Additional cardio: 3 mile outdoor run
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: None
20 minute skip-rope routine and 3 mile outdoor run
Post-workout: None
Time of workout: 50 minutes
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: None
3.5 mile outdoor run
Post-workout: None
Time of workout: 31 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: Fasted Cardio.
Deloading this week. Some cardio and random lighter lifting just to stay busy.
Need to put together a new 12 week workout to start next week.
Week 1
Day 1 (Back/Abs)
Pre-Workout: Banana
Landmine Rows with Lat-Blaster attachment
195x12
195x12
195x12
Landmine Rows with neutral v-grip +
160x12
160x12
160x12
Upright Rows (Cable) +
90x12
90x12
90x12
Bent over Rows (Swiss Bar) +
135x12
135x12
135x12
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), Chrondroitin (275mg), and a Multi-vitamin
Week 1
Day 2 (Chest/Shoulders)
Pre-Workout: Potatoes, eggs, sausage
Flat Bench Press (Barbell)
225x12
225x12
240x8
240x8
Incline Bench Press (Swiss Bar-WideGrip) +
145x12
145x12
145x12
Standing OHP (Dumbbells)
55x10
55x10
55x10
Front Raises (Dumbbells) +
35x10
35x10
35x10
Neutral-grip Pull-ups
BWx10
BWx10
BWx10
One arm triceps extension (Dumbbells)
35x10
35x10
35x10
Inverted Push-ups (Swiss Bar)
BWx30 (10 per grip)
BWx30 (10 per grip)
BWx30 (10 per grip)
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 1
Day 3 (Legs/Traps)
Pre-Workout: String cheese, Greek Yogurt
Back Squats
240x12
240x12
260x8
260x8
Hex Bar Shrugs +
335x15
335x15
335x15
Single Arm Shrugs - Hex Bar
145x15
145x15
145x15
Post-workout: None
Time of workout: 40 minutes
Additional cardio: 20 minute skip-rope routine and 1 hour 20 minute outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 1
Day 4 (Back/Abs)
Pre-Workout: String cheese, Greek yogurt
Hex Bar Dead lifts +
280x12
280x12
300x8
300x8
Neutral-Grip Pull-downs (cable)
140x12
140x12
140x12
Seated Cable Rows w/14" Bar and underhand grip
160x12
160x12
160x12
Seal Rows (Dumbbells)
60x12
60x12
60x12
Cable crunches
3 sets of 25 with 90 pounds
Wrist-Roller
3 sets of 5 with 10 pounds
Post-workout: None
Time of workout: 1 hour
Additional cardio: 3 mile outdoor run and 1 hour outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Note: This might have been the best back workout of my life. It was real feel of 94 degrees during my run though. Not fun.
Week 1
Day 5 (Shoulders/Bi's/Tri's)
Pre-Workout: String cheese, Greek Yogurt
Military Press (Barbell)
145x12
145x12
160x8
160x8
Two-Handed Landmine Press
125x12
125x12
125x12
Log Press (Swill Bar - narrow grip)
125x10
125x10
125x10
Standing OHP (Hex Bar)
135x10
135x10
135x10
Standing Curls (Dumbbells)
50x8
50x8
50x8
Seated Triceps Extension (cable)
60x12
60x12
60x12
Post-workout: None
Time of workout: 1 hour and 5 minutes
Additional cardio: 3 mile outdoor run and 1 hour 20 minute outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 1
Day 6 (Cardio)
Pre-Workout: None
20 minute skip-rope routine and 3 mile outdoor run
Post-workout: None
Time of workout: 50 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 2
Day 1 (Back/Abs)
Pre-Workout: None
Landmine Rows with Lat-Blaster attachment
195x12
195x12
195x12
Landmine Rows with neutral v-grip +
165x12
165x12
165x12
Upright Rows (Cable) +
95x12
95x12
95x12
Bent over Rows (Swiss Bar) +
145x12
145x12
145x12
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), Chrondroitin (275mg), and a Multi-vitamin
Week 2
Day 2 (Chest/Shoulders)
Pre-Workout: Greek yogurt
Flat Bench Press (Barbell)
225x12
225x12
240x8
240x8
Incline Bench Press (Swiss Bar-WideGrip) +
150x12
150x12
150x12
Standing OHP (Dumbbells)
55x10
55x10
55x10
Front Raises (Dumbbells)
40x10
40x10
40x10
Neutral-grip Pull-ups
BWx10
BWx10
BWx10
One arm triceps extension (Dumbbells)
35x10
35x10
35x10
Inverted Push-ups (Swiss Bar)
BWx30 (10 per grip)
BWx30 (10 per grip)
BWx30 (10 per grip)
Post-workout: None
Time of workout: 1 hour
Additional cardio: 3 mile outdoor run
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 2
Day 3 (Legs/Traps)
Pre-Workout: String cheese, Greek Yogurt
Back Squats
240x12
240x12
260x8
260x8
Hex Bar Shrugs
345x15
345x15
345x15
Single Arm Shrugs - Hex Bar
145x15
145x15
145x15
Post-workout: None
Time of workout: 40 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
Week 2
Day 4 (Back/Abs)
Pre-Workout: String cheese, Greek yogurt
Hex Bar Dead lifts
285x12
285x12
305x8
305x8
Neutral-Grip Pull-downs (cable)
140x12
140x12
140x12
Seated Cable Rows w/14" Bar and underhand grip
160x12
160x12
160x12
Seal Rows (Dumbbells)
60x12
60x12
60x12
Cable crunches
3 sets of 25 with 90 pounds
Wrist-Roller
3 sets of 5 with 10 pounds
Post-workout: None
Time of workout: 1 hour
Additional cardio: 3 mile outdoor run and 1 hour outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Note: Tremendous workout.
Week 2
Day 5 (Shoulders/Bi's/Tri's)
Pre-Workout: Banana, String cheese, Greek Yogurt
Military Press (Barbell)
145x12
145x12
160x8
160x8
Two-Handed Landmine Press
125x12
125x12
125x12
Log Press (Swill Bar - narrow grip)
125x10
125x10
125x10
Standing OHP (Hex Bar)
135x10
135x10
135x10
Standing Curls (Dumbbells)
50x8
50x8
50x8
Seated Triceps Extension (cable)
60x12
60x12
60x12
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 2
Day 6 (Cardio)
Pre-Workout: None
3.5 mile outdoor run
Post-workout: None
Time of workout: 32 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 3
Day 1 (Back/Abs)
Pre-Workout: None
Landmine Rows with Lat-Blaster attachment
195x12
195x12
195x12
Landmine Rows with neutral v-grip +
170x12
170x12
170x12
Upright Rows (Cable)
100x12
100x12
100x12
Bent over Rows (Swiss Bar) +
155x12
155x12
155x12
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), Chrondroitin (275mg), and a Multi-vitamin
Week 3
Day 2 (Chest/Shoulders)
Pre-Workout: String Cheese, Greek yogurt
Flat Bench Press (Barbell)
225x12
225x11
235x6
235x6
Incline Bench Press (Swiss Bar-WideGrip) +
155x12
155x12
155x12
Standing OHP (Dumbbells)
55x10
55x10
55x10
Front Raises (Dumbbells)
40x10
40x10
40x10
Neutral-grip Pull-ups
BWx10
BWx10
BWx10
One arm triceps extension (Dumbbells)
35x10
35x10
35x10
Inverted Push-ups (Swiss Bar)
BWx30 (10 per grip)
BWx30 (10 per grip)
BWx30 (10 per grip)
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: Did this workout w/my son. We were both gassed. He got the call later that he is being brought up to varsity for football as a sophomore today. I guess pushing himself worked out. :D.
Week 3
Day 3 (Legs/Traps)
Pre-Workout: String cheese, Greek Yogurt
Back Squats
245x12
245x12
265x8
265x8
Hex Bar Shrugs
345x15
345x15
345x15
Single Arm Shrugs - Hex Bar
145x15
145x15
145x15
Post-workout: None
Time of workout: 40 minutes
Additional cardio: 3 mile outdoor run
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 3
Day 4 (Back/Abs)
Pre-Workout: String cheese, Greek yogurt
Hex Bar Dead lifts
285x12
285x12
305x8
305x8
Neutral-Grip Pull-downs (cable)
140x12
140x12
140x12
Seated Cable Rows w/14" Bar and underhand grip
160x12
160x12
160x12
Seal Rows (Dumbbells)
60x12
60x12
60x12
Cable crunches
3 sets of 25 with 90 pounds
Wrist-Roller
3 sets of 5 with 10 pounds
Post-workout: None
Time of workout: 1 hour
Additional cardio: 5k run on treadmill
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Note: Did this workout with my son. Great to push each other.
Week 3
Day 5 (Shoulders/Bi's/Tri's)
Pre-Workout: String cheese, Greek Yogurt
Military Press (Barbell) +
145x12
145x12
160x8
160x8
Two-Handed Landmine Press
125x12
125x12
125x12
Log Press (Swill Bar - narrow grip)
125x10
125x10
125x10
Standing OHP (Hex Bar)
135x10
135x10
135x10
Standing Curls (Dumbbells)
50x8
50x8
50x8
Seated Triceps Extension (cable)
60x12
60x12
60x12
Post-workout: None
Time of workout: 1 hour
Additional cardio: 3 mile outdoor run
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 3
Day 6 (Cardio)
Pre-Workout: None
3.5 mile outdoor run
Post-workout: None
Time of workout: 32 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 4
Day 1 (Back/Abs)
Pre-Workout: None
Landmine Rows with Lat-Blaster attachment
200x12
200x12
200x12
Landmine Rows with neutral v-grip
175x12
175x12
175x12
Upright Rows (Cable) +
100x12
100x12
100x12
Bent over Rows (Swiss Bar) +
165x12
165x12
165x12
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), Chrondroitin (275mg), and a Multi-vitamin
Week 4
Day 2 (Chest/Shoulders)
Pre-Workout: Egg Sandwich
Flat Bench Press (Barbell)
225x12
225x11
235x6
235x6
Incline Bench Press (Swiss Bar-WideGrip)
160x12
160x12
160x12
Standing OHP (Dumbbells) +
55x10
55x10
55x10
Front Raises (Dumbbells)
40x10
40x10
40x10
Neutral-grip Pull-ups
BWx10
BWx10
BWx10
One arm triceps extension (Dumbbells)
35x10
35x10
35x10
Inverted Push-ups (Swiss Bar)
BWx30 (10 per grip)
BWx30 (10 per grip)
BWx30 (10 per grip)
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: Did this workout w/my son.
Week 4
Day 3 (Legs/Traps)
Pre-Workout: None
Back Squats
245x12
245x12
265x8
265x8
Hex Bar Shrugs
345x15
345x15
345x15
Single Arm Shrugs - Hex Bar
145x15
145x15
145x15
Post-workout: None
Time of workout: 40 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