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Week 11
Day 3 (Cardio)
Pre-Workout: Undefined Nutrition Structure Creatine (7.5g)
20 minute skip-rope routine
1 hour walk
Y-T-W-L's with light weight bands
Lat Pull-downs w/Neutral Grip Super Lat Bar
190x8
190x8
190x8
Weighted Pullup's (Wide-grip)
BW+25x10
BW+25x10
BW+25x10
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 11
Day 4
Pre-Workout: Undefined Nutrition Structure Creatine (7.5g)
Back Squats
305x5
305x5
325X3
325X3
Hex Bar Shrugs
365x15
365x15
365x15
Single Arm Shrugs - Hex Bar
155x15
155x15
155x15
Post-workout: None
Time of workout: 40 minutes
Additional cardio: 1 hour outdoor walk
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: Undefined Nutrition Structure Creatine (7.5g)
Hex Bar Dead lifts +
355x5
355x5
375x3
375x3
Seated Cable Pull-downs (14" bar)
200x5
200x5
200x5
Seated Cable Rows w/Super Lat-bar +
245x5
245x5
245x5
Landmine Rows +
125x5
125x5
125x5
Cable crunches
3 sets of 25 with 100 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 1 hour walk
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: Undefined Nutrition Structure Creatine (7.5g)
Standing OHP (Dumbbells)
80x8
80x8
80x8
Weighted Dips
BW+25x20
BW+25x20
BW+25x20
Lateral Raises (Dumbbells)
45x8
45x8
45x8
Y-T-W-L's
Lightweight Resistance Bands
Weighted Neutral-grip Pullups
BW+20x12
BW+20x12
BW+20x12
Laying Triceps pullovers (Dumbbells)
40x8
40x8
40x8
Hammer Curls (Dumbbells)
60x8
60x8
60x8
Post-workout: None
Time of workout: 1 hour
Additional cardio: 3 mile 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: 35 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: Undefined Nutrition Structure Creatine (7.5g)
Landmine Rows with Lat-Blaster attachment
250x5
250x5
250x5
Landmine Rows with neutral v-grip
225x5
225x5
225x5
Reverse grip Lat Pull-downs
220x5
220x5
220x5
Seal Rows (Dumbbells)
95x8
95x8
95x8
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: Undefined Nutrition Structure Creatine (7.5g)
Incline Bench Press (Barbell)
245x5
245x5
260x3
260x3
Flat Bench Press (Swiss Bar-Narrow Grip)
200x5
200x5
200x5
Butterflies (Dumbbells)
60x10
60x10
60x10
Front Raises (Dumbbells)
50x8
50x8
50x8
Cable Curls from a squatting position
85x8
85x8
85x8
Triceps Cable Extension (Rope)
75x8
75x8
75x8
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: Undefined Nutrition Structure Creatine (7.5g)
20 minute skip-rope routine
1 hour walk
Y-T-W-L's with light weight bands
Lat Pull-downs w/Neutral Grip Super Lat Bar
190x8
190x8
190x8
Weighted Pullup's (Wide-grip)
BW+25x10
BW+25x10
BW+25x10
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 12
Day 4
Pre-Workout: Undefined Nutrition Structure Creatine (7.5g)
Back Squats
305x5
305x5
325X3
325X3
Hex Bar Shrugs
365x15
365x15
365x15
Single Arm Shrugs - Hex Bar
155x15
155x15
155x15
Post-workout: None
Time of workout: 40 minutes
Additional cardio: 1 hour outdoor 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: Undefined Nutrition Structure Creatine (7.5g)
Hex Bar Dead lifts
360x5
360x5
380x3
380x3
Seated Cable Pull-downs (14" bar)
200x5
200x5
200x5
Seated Cable Rows w/Super Lat-bar
250x5
250x5
250x5
Landmine Rows
130x5
130x5
130x5
Cable crunches
3 sets of 25 with 100 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 1 hour 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: Undefined Nutrition Structure Creatine (7.5g)
Standing OHP (Dumbbells)
80x8
80x8
80x8
Weighted Dips
BW+25x20
BW+25x20
BW+25x20
Lateral Raises (Dumbbells)
45x8
45x8
45x8
Y-T-W-L's
Lightweight Resistance Bands
Weighted Neutral-grip Pullups
BW+25x12
BW+25x12
BW+25x12
Laying Triceps pullovers (Dumbbells)
40x8
40x8
40x8
Hammer Curls (Dumbbells)
60x8
60x8
60x8
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), Chondroitin (275mg), and a Multi-vitamin
Week 12
Day 7 (Cardio)
Pre-Workout: None
3.5 mile outdoor run
Post-workout: None
Time of workout: 34 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: Fasted cardio. Beautiful cool morning.
Deloading this week. Let the body heal a bit.
Made it out to the county fair over the weekend. Some pics.
[Img]https://scontent-msp1-1.xx.fbcdn.net/v/t1.6435-9/fr/cp0/e15/q65/238528083_10159452815099280_2151517282524506824_n.jpg?_nc_cat=104&ccb=1-5&_nc_sid=110474&efg=eyJpIjoidCJ9&_nc_ohc=MDP0LYfjVRQAX99RbjQ&_nc_ht=scontent-msp1-1.xx&oh=df36cc269073980112777b2dc64f3cc9&oe=61418F5E[/img]
[Img]https://scontent-msp1-1.xx.fbcdn.net/v/t1.6435-9/fr/cp0/e15/q65/237319105_10159452815054280_372631566892665771_n.jpg?_nc_cat=107&ccb=1-5&_nc_sid=110474&efg=eyJpIjoidCJ9&_nc_ohc=v-CDx2WVZ3cAX912AaR&_nc_ht=scontent-msp1-1.xx&oh=c423fd2760ce95176a4bc57c53d4e52a&oe=613E6CBF[/img]
[Img]https://scontent-msp1-1.xx.fbcdn.net/v/t1.6435-9/fr/cp0/e15/q65/238938446_10159452815834280_8680616854892996390_n.jpg?_nc_cat=106&ccb=1-5&_nc_sid=110474&efg=eyJpIjoidCJ9&_nc_ohc=HRj_2G4ngKIAX9fPJtY&_nc_ht=scontent-msp1-1.xx&oh=b9e5538ae3815633551c9fd77cbb11af&oe=6140AEB4[/img]
Kicking off another fresh 12 weeks......
Week 1
Day 1 (Back/abs)
Pre-Workout: None
Landmine Rows with Lat-Blaster attachment
185x12
185x12
185x12
Upright Rows (EZ bar)
160x12
160x12
160x12
Reverse Flies (Dumbbells)
35x12
35x12
35x12
Seal Rows (Dumbbells)
70x12
70x12
70x12
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: None
Bench Press (Barbell)
225x12
225x12
240x8
240x8
Incline Bench Press (Swiss Bar-wide Grip)
175x12
175x12
175x12
Incline Butterflies (Dumbbells) +
50x12
50x12
50x12
Front Raises (Dumbbells)
40x12
40x12
40x12
Cable Curls from a squatting position
75x8
75x8
75x8
Triceps Cable Extension (Rope)
60x12
60x12
60x12
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: Undefined Nutrition Structure Creatine (7.5g)
20 minute skip-rope routine
1 hour walk
Y-T-W-L's with light weight bands
Lat Pull-downs w/Neutral Grip Super Lat Bar
160x12
160x12
160x12
Weighted Pullup's (Wide-grip)
BW+25x10
BW+25x10
BW+25x10
Hanging Leg Raises
BWx20
BWx20
BWx20
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
Pre-Workout: Undefined Nutrition Structure Creatine (7.5g)
Back Squats
230x12
230x12
250x8
250x8
Hex Bar Shrugs
345x15
345x15
345x15
Single Arm Shrugs - Hex Bar
145x15
145x15
145x15
Hanging Leg Raises
BWx20
BWx20
BWx20
Post-workout: None
Time of workout: 45 minutes
Additional cardio: 1 hour outdoor 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: Undefined Nutrition Structure Creatine (7.5g)
Hex Bar Dead lifts +
275x12
275x12
295x8
295x8
Seated Cable Pull-downs (Super Lat-bar)
140x12
140x12
140x12
Seated Cable Rows w/V-Grip +
190x12
190x12
190x12
Meadows Rows w/Landmine +
70x12
70x12
70x12
Cable crunches
3 sets of 25 with 95 pounds
Wrist-Roller
3 sets of 5 with 10 pounds
Post-workout: Undefined Nutrition Persist Whey Protein Isolate - Vanilla flavor (one scoop) w/Almond milk
Time of workout: 1 hour
Additional cardio: 20 minute skip rope routine and 1 hour walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Week 1
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: Undefined Nutrition Structure Creatine (7.5g)
Standing OHP (Swiss Bar) +
125x12
125x12
140x8
140x8
Weighted Dips
BW+25x20
BW+25x20
BW+25x20
Lateral Raises (Dumbbells)
35x12
35x12
35x12
Y-T-W-L's
Lightweight Resistance Bands
Spider Curls (Dumbbells)
35x12
35x12
35x12
Single arm overhead triceps extension (Dumbbells)
35x12
35x12
35x12
Hammer Curls (Dumbbells)
60x8
60x8
60x8
Post-workout: None
Time of workout: 1 hour
Additional cardio: 3 mile run
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin[/QUOTE]
Week 1
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. Too rainy out to run outside.
Week 2
Day 1 (Back/abs)
Pre-Workout: Undefined Nutrition Structure Creatine (7.5g)
Landmine Rows with Lat-Blaster attachment +
185x12
185x12
185x12
Upright Rows (EZ bar)
160x12
160x12
160x12
Reverse Flies (Dumbbells) +
35x12
35x12
35x12
Seal Rows (Dumbbells)
80x12
80x12
80x12
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: Undefined Nutrition Structure Creatine (7.5g)
Bench Press (Barbell) +
225x12
225x12
240x8
240x8
Incline Bench Press (Swiss Bar-wide Grip) +
175x12
175x12
175x12
Incline Butterflies (Dumbbells) +
50x12
50x12
50x12
Front Raises (Dumbbells)
40x12
40x12
40x12
Cable Curls from a squatting position
75x8
75x8
75x8
Triceps Cable Extension (Rope)
60x12
60x12
60x12
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 with my daughter's BF's dad. Big dude and serious lifter. He took me to his old school irons gym that he lifts at. Was a great workout.
Week 2
Day 3 (Cardio)
Pre-Workout: None
20 minute skip-rope routine
1 hour walk
Y-T-W-L's with light weight bands
Lat Pull-downs w/Neutral Grip Super Lat Bar
160x12
160x12
160x12
Weighted Pullup's (Wide-grip)
BW+25x10
BW+25x10
BW+25x10
Hanging Leg Raises
BWx20
BWx20
BWx20
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 2
Day 4
Pre-Workout: Undefined Nutrition Structure Creatine (7.5g)
Back Squats +
235x12
235x12
255x8
255x8
Hex Bar Shrugs
345x15
345x15
345x15
Single Arm Shrugs - Hex Bar
145x15
145x15
145x15
Hanging Leg Raises
BWx20
BWx20
BWx20
Post-workout: None
Time of workout: 45 minutes
Additional cardio: 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 5 (Back/Abs)
Pre-Workout: Banana
Hex Bar Dead lifts +
280x12
280x12
300x8
300x8
Seated Cable Pull-downs (Super Lat-bar) +
140x12
140x12
140x12
Seated Cable Rows w/V-Grip +
200x12
200x12
200x12
Meadows Rows w/Landmine +
75x12
75x12
75x12
Cable crunches
3 sets of 25 with 95 pounds
Wrist-Roller
3 sets of 5 with 10 pounds
Post-workout: Undefined Nutrition Persist Whey Protein Isolate - Vanilla flavor (one scoop) w/Almond milk
Time of workout: 1 hour
Additional cardio: 20 minute skip rope routine and 1 hour walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Week 2
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: smoothie
Standing OHP (Swiss Bar) +
135x12
135x12
150x8
150x8
Weighted Dips
BW+25x20
BW+25x20
BW+25x20
Lateral Raises (Dumbbells)
35x12
35x12
35x12
Y-T-W-L's
Lightweight Resistance Bands
Spider Curls (Dumbbells) +
35x12
35x12
35x12
Single arm overhead triceps extension (Dumbbells) +
35x12
35x12
35x12
Hammer Curls (Dumbbells)
60x8
60x8
60x8
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), 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
Week 3
Day 1 (Back/abs)
Pre-Workout: None
Landmine Rows with Lat-Blaster attachment +
190x12
190x12
190x12
Upright Rows (EZ bar)
145x12
145x12
145x12
Reverse Flies (Dumbbells)
40x12
40x12
40x12
Seal Rows (Dumbbells)
80x12
80x12
80x12
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: Did this workout with my son.
Week 3
Day 2 (Chest/Shoulders)
Pre-Workout: None
Bench Press (Barbell)
230x12
230x12
245x8
245x8
Incline Bench Press (Swiss Bar-wide Grip)
180x12
180x12
180x12
Incline Butterflies (Dumbbells)
55x12
55x12
55x12
Front Raises (Dumbbells) +
40x12
40x12
40x12
Cable Curls from a squatting position
75x8
75x8
75x8
Triceps Cable Extension (Rope)
70x8
70x8
70x8
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
1 hour walk
Y-T-W-L's with light weight bands
Lat Pull-downs w/Neutral Grip Super Lat Bar
160x12
160x12
160x12
Weighted Pullup's (Wide-grip)
BW+25x10
BW+25x10
BW+25x10
Hanging Leg Raises
BWx20
BWx20
BWx20
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