New lift I've been messing around with......
[youtube]Y2YvALpYyFQ[/youtube]
-AJ
Printable View
New lift I've been messing around with......
[youtube]Y2YvALpYyFQ[/youtube]
-AJ
New 12 week lifting cycle underway.....
Week 1
Day 1 (Back/abs)
Pre-Workout: None
Landmine Rows with Lat-Blaster attachment +
175x12
175x12
175x12
Landmine Rows with neutral v-grip +
160x12
160x12
160x12
Upright Rows (EZ bar) +
115x12
115x12
115x12
Seal Rows (Dumbbells)
60x12
60x12
60x12
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: Eggs, sausage, toast, coffee
Incline Bench Press (Barbell)
200x12
200x12
215x8
215x8
Flat Bench Press (Swiss Bar-Wide Grip)
195x12
195x12
195x12
Butterflies (Dumbbells)
50x10
50x10
50x10
Front Raises (Dumbbells)
45x8
45x8
45x8
Cable curls from a squatting position +
70x8
70x8
70x8
Skull-crushers (EZ bar) +
85x10
85x10
85x10
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 (Cardio)
Pre-Workout: None
20 minute skip-rope routine and 40 minute walk on treadmill
Post-workout: None
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 1
Day 4 (Legs/Traps)
Pre-Workout: String cheese, Greek Yogurt, banana
Back Squats
235x12
235x12
255x8
255x8
Hex Bar Shrugs
345x15
345x15
345x15
Single Arm Shrugs - Hex Bar
135x15
135x15
135x15
Post-workout: None
Time of workout: 40 minutes
Additional cardio: 1 hour treadmill walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 1
Day 5 (Back/Abs)
Pre-Workout: String cheese, Greek yogurt, banana
Hex Bar Dead lifts +
280x12
280x12
300x8
300x8
Lat Pull-downs (cable)
165x12
165x12
165x12
Seated Cable Rows w/neutral grip +
190x12
190x12
190x12
Landmine Rows +
55x12
55x12
55x12
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: 20 minute skip-rope routine and 45 minute treadmill walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Note: Tremendous workout.
Week 1
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: Coffee, banana
Standing OHP (Barbell)
145x12
145x12
160x8
160x8
Standing OHP (Hex bar)
145x12
145x12
145x12
Incline Bench Press (Dumbbells)
60x12
60x12
60x12
Reverse-grip Bench Press (Barbell) +
165x12
165x12
165x12
Concentration Curls (Dumbbells)
40x10
40x10
40x10
Rpe Triceps Extension (cable) +
75x10
75x10
75x10
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 2
Day 1 (Back/abs)
Pre-Workout: None
Landmine Rows with Lat-Blaster attachment +
180x12
180x12
180x12
Landmine Rows with neutral v-grip +
165x12
165x12
165x12
Upright Rows (EZ bar)
125x12
125x12
125x12
Seal Rows (Dumbbells)
60x12
60x12
60x12
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour walk
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: Eggs, bacon, toast, coffee
Incline Bench Press (Barbell)
200x12
200x12
215x8
215x8
Flat Bench Press (Swiss Bar-Wide Grip)
195x12
195x12
195x12
Butterflies (Dumbbells)
50x10
50x10
50x10
Front Raises (Dumbbells)
45x8
45x8
45x8
Cable curls from a squatting position
75x8
75x8
75x8
Skull-crushers (EZ bar) +
90x10
90x10
90x10
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 2
Day 3 (Cardio)
Pre-Workout: None
20 minute skip-rope routine and 45 minute walk on treadmill
Post-workout: None
Time of workout: 1 hour 5 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 2
Day 4 (Legs/Traps)
Pre-Workout: Greek Yogurt
Back Squats
240x12
240x12
260x8
260x8
Hex Bar Shrugs
345x15
345x15
345x15
Single Arm Shrugs - Hex Bar
135x15
135x15
135x15
Post-workout: None
Time of workout: 40 minutes
Additional cardio: 1 hour treadmill walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 2
Day 5 (Back/Abs)
Pre-Workout: String cheese, Greek yogurt
Hex Bar Dead lifts +
285x12
285x12
305x8
305x8
Lat Pull-downs (cable)
165x12
165x12
165x12
Seated Cable Rows w/neutral grip +
195x12
195x12
195x12
Landmine Rows +
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: 20 minute skip-rope routine and 45 minute treadmill walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Note: Did this workout w/my son. Think he was sucking a little air. :-)
Week 2
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: Coffee, Greek Yogurt
Standing OHP (Barbell) +
145x12
145x12
160x8
160x8
Standing OHP (Hex bar)
145x12
145x12
145x12
Incline Bench Press (Dumbbells) +
60x12
60x12
60x12
Reverse-grip Bench Press (Barbell) +
170x12
170x12
170x12
Concentration Curls (Dumbbells)
40x10
40x10
40x10
Rpe Triceps Extension (cable)
80x10
80x10
80x10
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), Chondroitin (275mg), and a Multi-vitamin
Week 2
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: Great workout.
Week 3
Day 1 (Back/abs)
Pre-Workout: Coffee
Landmine Rows with Lat-Blaster attachment +
185x12
185x12
185x12
Landmine Rows with neutral v-grip
170x12
170x12
170x12
Upright Rows (EZ bar) +
125x12
125x12
125x12
Seal Rows (Dumbbells)
60x12
60x12
60x12
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
Note: Tremendous workout.
Week 3
Day 2 (Chest/Shoulders)
Pre-Workout: Breakfast sandwich, coffee
Incline Bench Press (Barbell)
200x12
200x12
215x8
215x8
Flat Bench Press (Swiss Bar-Wide Grip)
195x12
195x12
195x12
Butterflies (Dumbbells)
55x10
55x10
55x10
Front Raises (Dumbbells)
45x8
45x8
45x8
Cable curls from a squatting position
80x8
80x8
80x8
Skull-crushers (EZ bar)
95x10
95x10
95x10
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 3
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 20 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 3
Day 4 (Legs/Traps)
Pre-Workout: Greek Yogurt, string cheese, banana
Back Squats
240x12
240x12
260x8
260x8
Hex Bar Shrugs
345x15
345x15
345x15
Single Arm Shrugs - Hex Bar
140x15
140x15
140x15
Post-workout: None
Time of workout: 40 minutes
Additional cardio: 1 hour treadmill walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 3
Day 5 (Back/Abs)
Pre-Workout: String cheese, Greek yogurt, banana
Hex Bar Dead lifts +
285x12
285x12
305x8
305x8
Lat Pull-downs (cable)
165x12
165x12
165x12
Seated Cable Rows w/neutral grip +
200x12
200x12
200x12
Landmine Rows
65x12
65x12
65x12
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: 1 hour treadmill walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Week 3
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: String cheese, Greek Yogurt
Standing OHP (Barbell)
150x12
150x12
165x8
165x8
Standing OHP (Hex bar)
145x12
145x12
145x12
Incline Bench Press (Dumbbells) +
65x12
65x12
65x12
Reverse-grip Bench Press (Barbell) +
175x12
175x12
175x12
Concentration Curls (Dumbbells) +
40x10
40x10
40x10
Rpe Triceps Extension (cable)
80x10
80x10
80x10
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip rope routine and 45 walk on treadmill
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 3
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
Week 4
Day 1 (Back/abs)
Pre-Workout: Coffee
Landmine Rows with Lat-Blaster attachment +
190x12
190x12
190x12
Landmine Rows with neutral v-grip
175x12
175x12
175x12
Upright Rows (EZ bar) +
130x12
130x12
130x12
Seal Rows (Dumbbells)
60x12
60x12
60x12
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
Note: Love this workout. A couple vids from it below.
[youtube]DpHZqDrTqjU[/youtube]
[Youtube]JFHmbUvjhmU[/youtube]
Week 4
Day 2 (Chest/Shoulders)
Pre-Workout: Bacon, eggs, coffee
Incline Bench Press (Barbell)
200x12
200x12
215x8
215x8
Flat Bench Press (Swiss Bar-Wide Grip)
195x12
195x12
195x12
Butterflies (Dumbbells)
55x10
55x10
55x10
Front Raises (Dumbbells)
45x8
45x8
45x8
Cable curls from a squatting position
80x8
80x8
80x8
Skull-crushers (EZ bar)
100x10
100x10
100x10
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 4
Day 3 (Cardio)
Pre-Workout: None
1 hour 15 minute walk on treadmill
Post-workout: None
Time of workout: 1 hour 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: Just too cold in my garage to do my skip rope yesterday. Hopefully make it up later this week.
Week 4
Day 4 (Legs/Traps)
Pre-Workout: Greek Yogurt, string cheese, banana
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: 1 hour 15 minute treadmill walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: Felt pretty good. Good night's sleep the night prior.
Week 4
Day 5 (Back/Abs)
Pre-Workout: String cheese, Greek yogurt, banana
Hex Bar Dead lifts
290x12
290x12
310x8
310x8
Lat Pull-downs (cable)
165x12
165x12
165x12
Seated Cable Rows w/neutral grip
205x12
205x12
205x12
Landmine Rows
65x12
65x12
65x12
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: 20 minute skip-rope routine and 35 minute treadmill walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Week 4
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: String cheese, Greek Yogurt
Standing OHP (Barbell)
150x12
150x12
165x8
165x8
Standing OHP (Hex bar)
145x12
145x12
145x12
Incline Bench Press (Dumbbells)
70x12
70x12
70x12
Reverse-grip Bench Press (Barbell)
185x12
185x12
185x12
Concentration Curls (Dumbbells)
45x10
45x10
45x10
Rope Triceps Extension (cable)
80x10
80x10
80x10
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip rope routine and 45 walk on treadmill
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 4
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
Week 5
Day 1 (Back/abs)
Pre-Workout: Coffee
Landmine Rows with Lat-Blaster attachment +
210x8
210x8
210x8
Landmine Rows with neutral v-grip
190x8
190x8
190x8
Upright Rows (EZ bar) +
155x8
155x8
155x8
Seal Rows (Dumbbells) +
60x12
60x12
60x12
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 5
Day 2 (Chest/Shoulders)
Pre-Workout: Coffee
Incline Bench Press (Barbell)
220x8
220x8
235x5
235x5
Flat Bench Press (Swiss Bar-Wide Grip)
215x8
215x8
215x8
Butterflies (Dumbbells)
60x8
60x8
60x8
Front Raises (Dumbbells)
45x10
45x10
45x10
Cable curls from a squatting position
80x8
80x8
80x8
Skull-crushers (EZ bar)
110x8
110x8
110x8
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