Printable View
Week 8
Day 7 (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 9
Day 1 (Back/abs)
Pre-Workout: None
Landmine Rows with Lat-Blaster attachment
235x5
235x5
235x5
Landmine Rows with neutral v-grip
210x5
210x5
210x5
Upright Rows (Cable)
140x5
140x5
140x5
Bent over Rows (Swiss Bar) +
205x5
205x5
205x5
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 9
Day 2 (Chest/Shoulders)
Pre-Workout: Omelet, bagel, coffee
Flat Bench Press (Barbell)
255x5
255x5
270x3
270x3
Incline Bench Press (Swiss Bar-Wide Grip) +
200x5
200x5
200x5
Standing OHP (Dumbbells) +
60x10
60x10
60x10
Front Raises (Dumbbells)
50x8
50x8
50x8
Neutral-grip Pull-ups
BWx10
BWx10
BWx10
One arm triceps extension (Dumbbells)
45x8
45x8
45x8
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 9
Day 3 (Cardio)
Pre-Workout: None
20 minute skip-rope routine and 45 minute walk on treadmill
Post-workout: None
Time of workout: 65 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: Long fast today.
Week 9
Day 4 (Legs/Traps)
Pre-Workout: String cheese, Greek Yogurt
Back Squats
300x5
300x5
320x5
320x5
Hex Bar Shrugs
350x15
350x15
350x15
Single Arm Shrugs - Hex Bar
145x15
145x15
145x15
Post-workout: None
Time of workout: 40 minutes
Additional cardio: 25 minute walk on treadmill and over an hour shoveling snow
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 9
Day 5 (Back/Abs)
Pre-Workout: String cheese, Greek yogurt, banana
Hex Bar Dead lifts +
350x5
350x5
370x3
370x3
Neutral-Grip Pull-downs (cable) +
190x6
190x6
190x6
Seated Cable Rows w/14" Bar and underhand grip +
210x6
210x6
210x6
Seal Rows (Dumbbells)
60x12
60x12
60x12
Cable crunches
3 sets of 25 with 95 pounds
Wrist-Roller
3 sets of 5 with 10 pounds
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour and 5 minute walk on treadmill
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Week 9
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: None
Military Press (Barbell)
190x5
190x5
205X3
205X3
Two-Handed Landmine Press
160x5
160x5
160x5
Log Press (Swiss Bar - narrow grip)
160x5
160x5
160x5
Standing OHP (Hex Bar) +
170x5
170x5
170x5
Standing Curls (Dumbbells)
55x6
55x6
55x6
Seated Triceps Extension (cable)
75x8
75x8
75x8
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 40 minute walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: Long fasted day.
Week 9
Day 7 (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 10
Day 1 (Back/abs)
Pre-Workout: None
Landmine Rows with Lat-Blaster attachment +
235x5
235x5
235x5
Landmine Rows with neutral v-grip +
210x5
210x5
210x5
Upright Rows (Cable)
140x5
140x5
140x5
Bent over Rows (Swiss Bar) +
205x5
205x5
205x5
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 10
Day 2 (Chest/Shoulders)
Pre-Workout: Leftover burrito
Flat Bench Press (Barbell)
255x5
255x5
270x3
270x3
Incline Bench Press (Swiss Bar-Wide Grip) +
205x5
205x5
205x5
Standing OHP (Dumbbells) +
65x10
65x10
65x10
Front Raises (Dumbbells)
50x8
50x8
50x8
Neutral-grip Pull-ups
BWx10
BWx10
BWx10
One arm triceps extension (Dumbbells)
45x8
45x8
45x8
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 10
Day 3 (Cardio)
Pre-Workout: None
20 minute skip-rope routine and 45 minute walk on treadmill
Post-workout: None
Time of workout: 65 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 10
Day 4 (Legs/Traps)
Pre-Workout: String cheese, Greek Yogurt
Back Squats
305x5
305x5
325x5
325x5
Hex Bar Shrugs
350x15
350x15
350x15
Single Arm Shrugs - Hex Bar
150x15
150x15
150x15
Post-workout: None
Time of workout: 40 minutes
Additional cardio: 80 minute walk on treadmill
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 10
Day 5 (Back/Abs)
Pre-Workout: String cheese, Greek yogurt
Hex Bar Dead lifts +
355x5
355x5
375x3
375x3
Neutral-Grip Pull-downs (cable)
200x6
200x6
200x6
Seated Cable Rows w/14" Bar and underhand grip +
220x6
220x6
220x6
Seal Rows (Dumbbells) +
65x12
65x12
65x12
Cable crunches
3 sets of 25 with 95 pounds
Wrist-Roller
3 sets of 5 with 10 pounds
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour walk on treadmill
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Week 10
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: None
Military Press (Barbell)
190x5
190x5
205X3
205X3
Two-Handed Landmine Press
160x5
160x5
160x5
Log Press (Swiss Bar - narrow grip)
160x5
160x5
160x5
Standing OHP (Hex Bar)
175x5
175x5
175x5
Standing Curls (Dumbbells)
55x6
55x6
55x6
Seated Triceps Extension (cable)
75x8
75x8
75x8
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 10
Day 7 (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 11
Day 1 (Back/abs)
Pre-Workout: None
Landmine Rows with Lat-Blaster attachment +
240x5
240x5
240x5
Landmine Rows with neutral v-grip +
215x5
215x5
215x5
Upright Rows (Cable)
140x5
140x5
140x5
Bent over Rows (Swiss Bar) +
215x5
215x5
205x5
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 11
Day 2 (Chest/Shoulders)
Pre-Workout: None
Flat Bench Press (Barbell)
255x5
255x5
270x3
270x3
Incline Bench Press (Swiss Bar-Wide Grip) +
210x5
210x5
210x5
Standing OHP (Dumbbells) +
70x10
70x10
70x10
Front Raises (Dumbbells)
50x8
50x8
50x8
Neutral-grip Pull-ups
BWx10
BWx10
BWx10
One arm triceps extension (Dumbbells)
45x8
45x8
45x8
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 11
Day 3 (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 11
Day 4 (Legs/Traps)
Pre-Workout: String cheese, Greek Yogurt
Back Squats
310x5
310x5
330x5
330x5
Hex Bar Shrugs
350x15
350x15
350x15
Single Arm Shrugs - Hex Bar
150x15
150x15
150x15
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 11
Day 5 (Back/Abs)
Pre-Workout: String cheese, Greek yogurt
Hex Bar Dead lifts +
360x5
360x5
380x3
380x3
Neutral-Grip Pull-downs (cable)
200x6
200x6
200x6
Seated Cable Rows w/14" Bar and underhand grip +
220x6
220x6
220x6
Seal Rows (Dumbbells)
70x12
70x12
70x12
Cable crunches
3 sets of 25 with 95 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 11
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: Greek yogurt, string cheese
Military Press (Barbell)
190x5
190x5
205X3
205X3
Two-Handed Landmine Press
160x5
160x5
160x5
Log Press (Swiss Bar - narrow grip)
160x5
160x5
160x5
Standing OHP (Hex Bar)
175x5
175x5
175x5
Standing Curls (Dumbbells)
55x6
55x6
55x6
Seated Triceps Extension (cable)
75x8
75x8
75x8
Post-workout: None
Time of workout: 1 hour
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 11
Day 7 (Cardio)
Pre-Workout: None
3.5 mile outdoor run
Post-workout: None
Time of workout: 33 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: Fasted Cardio.
Week 12
Day 1 (Back/abs)
Pre-Workout: None
Landmine Rows with Lat-Blaster attachment
245x5
245x5
245x5
Landmine Rows with neutral v-grip
220x5
220x5
220x5
Upright Rows (Cable)
140x5
140x5
140x5
Bent over Rows (Swiss 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
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: None
Flat Bench Press (Barbell)
255x5
255x5
270x3
270x3
Incline Bench Press (Swiss Bar-Wide Grip)
215x5
215x5
215x5
Standing OHP (Dumbbells)
75x10
75x10
75x10
Front Raises (Dumbbells)
50x8
50x8
50x8
Neutral-grip Pull-ups
BWx10
BWx10
BWx10
One arm triceps extension (Dumbbells)
45x8
45x8
45x8
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 12
Day 3 (Cardio)
Pre-Workout: None
20 minute skip-rope routine and 1 hour walk on treadmill
Post-workout: None
Time of workout: 1 hour and 20 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 12
Day 4 (Legs/Traps)
Pre-Workout: String cheese, Greek Yogurt, banana
Back Squats
315x5
315x5
335x5
335x5
Hex Bar Shrugs
350x15
350x15
350x15
Single Arm Shrugs - Hex Bar
150x15
150x15
150x15
Post-workout: None
Time of workout: 40 minutes
Additional cardio: 35 minute treadmill walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 12
Day 5 (Back/Abs)
Pre-Workout: String cheese, Greek yogurt, banana
Hex Bar Dead lifts
365x5
365x5
385x3
385x3
Neutral-Grip Pull-downs (cable)
200x6
200x6
200x6
Seated Cable Rows w/14" Bar and underhand grip
230x6
230x6
230x6
Seal Rows (Dumbbells)
70x12
70x12
70x12
Cable crunches
3 sets of 25 with 95 pounds
Wrist-Roller
3 sets of 5 with 10 pounds
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour treadmill walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Week 12
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: Greek yogurt, string cheese
Military Press (Barbell)
190x5
190x5
205X3
205X3
Two-Handed Landmine Press
160x5
160x5
160x5
Log Press (Swiss Bar - narrow grip)
160x5
160x5
160x5
Standing OHP (Hex Bar)
175x5
175x5
175x5
Standing Curls (Dumbbells)
55x6
55x6
55x6
Seated Triceps Extension (cable)
75x8
75x8
75x8
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 45 minute treadmill walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 12
Day 7 (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.
Deloading this week since I just finished a 12 week workout cycle. Think I added some additional mass during it.
Just doing cardio and light lifting this week before starting over w/a new workout program this weekend.
-AJ