-
Starting new 12 week split. Gonna focus more on catching my back up to my chest and shoulders.
Week 1
Day 1 (Back)
Pre-Workout: None
Inverted Rows
BWx10
BWx10
BWx10
Bent Over Rows (barbell)
185x8
185x8
185x8
Pull-ups wide-grip)
3 sets of 10
Face-Pulls (cable)
110x10
110x10
110x10
Bent Over Rear Lateral Cable Raise
55x8
55x8
55x8
Trunk Rotators (with 45 pound plate)
3 sets of 50
Kettle bell Figure 8's
20x50
20x50
20x50
Post-workout: None
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
-
Week 1
Day 2 (Chest)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, scoop of PB Fit, almonds, spinach, oats, almond milk)
Reverse-Grip Bench Press (Barbell)
225x12
225x12
240x8
240x8
Squeeze Press (dumbbell) +
50x8
50x8
50x8
Decline Bench Press (barbell)
225x12
225x12
225x12
Plate Press
45x20
45x20
45x20
Floor Press (dumbells)
50×12
50x12
50x12
Raised push-ups
3 sets of 20
Post-workout: Muscle Pharm Combat 100% Whey Protein (1 scoop vanilla flavor)
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 3 (Cardio)
Pre-Workout: None
3.5 mile outdoor run
Time of run: 32 minutes
Post-workout: Muscle Pharm Combat 100% Whey Protein (1 scoop vanilla flavor)
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: Chilly 40 degree day with a little wind. Not ideal but looked like the best day in the forecast until the weekend, so figured I would get it done. Conditioning/endurance felt good anyway.
-
Week 1
Day 4 (Arms)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, scoop of PB Fit, almonds, spinach, oats, almond milk)
Preacher Curls (EZ-bar)
105x8
105x8
105x8
Dumbbell Curls (dumbbells)
50x9
50x9
50x9
Hanging Isolation Curls (dumbbells)
40x10
40x10
40x10
Neutral Grip Standing Curls (Swiss Bar)
85x10
85x10
85x10
Pull-ups (hammer-grip)
3 sets of 10
Dumbbell Wrist Curls
40x20
40x20
40x20
Wrist-Roller
3 sets of 5 with 7.5 pounds
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
-
Nice work AJ, like the new back focus! Bringing up the back is going to just make you even stronger!
-
[QUOTE=raynerd;1485494091]Nice work AJ, like the new back focus! Bringing up the back is going to just make you even stronger![/QUOTE]
Liking it thus far. Had some crazy DOMS after that first day. I've always been an upright row guy, not bent over. And the anterior delt work had me sore for 3 days.
-
Week 1
Day 5 (abs)
Pre-Workout: None
Decline sit-ups w/45 pound plate
3 sets of 25
Hanging leg raises
3 sets of 20
Kneeling Crunches--Rogue Bands
3 sets of 25
Time: 25 minutes
Post-workout: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 1
Day 6 (Legs/Traps/Triceps)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, scoop of PB Fit, almonds, spinach, oats, almond milk)
Back Squats
225x12
225x12
245x8
245x8
Barbell Shrugs
300x15
300x15
300x15
Dumbbell Shrugs
60x25
60x25
60x25
Tricep rope push-downs
125x15
125x15
125x15
Tricep push-down with 20" bar
140x15
140x15
140x15
Overhead Rope-Extension
85x12
85x12
85x12
Post-workout: Muscle Pharm Combat 100% Whey Protein (1 scoop vanilla flavor)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 2
Day 1 (Back)
Pre-Workout: None
Inverted Rows
BWx10
BWx10
BWx10
Bent Over Rows (barbell)
185x8
185x8
185x8
Pull-ups (wide-grip)
3 sets of 10
Face-Pulls (cable)
110x10
110x10
110x10
Bent Over Rear Lateral Cable Raise
55x8
55x8
55x8
Trunk Rotators (with 45 pound plate)
3 sets of 50
Kettle bell Figure 8's
20x50
20x50
20x50
Post-workout: None
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
-
Week 2
Day 2 (Chest)
Pre-Workout: None
Reverse-Grip Bench Press (Barbell)
225x12
225x12
240x8
240x8
Squeeze Press (dumbbell)
55x8
55x8
55x8
Flat Bench Press (Swiss Bar w/middle neutral grip)
195x10
195x10
195x10
Plate Press
45x20
45x20
45x20
Floor Press (dumbells)
55×12
55x12
55x12
Raised push-ups
3 sets of 20
Post-workout: Muscle Pharm Combat 100% Whey Protein (1 scoop vanilla flavor)
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 3 (Arms)
Pre-Workout: None
Preacher Curls (EZ-bar)
105x8
105x8
105x8
Hammer-Curls (dumbbells)
55x10
55x10
55x10
Bent-over Cable Concentration Curls
65x10
65x10
65x10
Neutral Grip Standing Curls (Swiss Bar)
85x10
85x10
85x10
Pull-ups (hammer-grip)
3 sets of 10
Incline Dumbbell Curls (dumbbells)
30x10
30x10
30x10
Dumbbell Wrist Curls
40x20
40x20
40x20
Wrist-Roller
3 sets of 5 with 7.5 pounds
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
Note: Tried a couple new exercises I saw on youtube. Cable concentration curls and incline dumbbell curls. Pretty good pump from them.
-
Week 2
Day 4 (cardio)
Pre-Workout: None
5k run on treadmill
Time of run: 40 minutes (program has built in warm-up and cool-down)
Post-workout: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 2
Day 5 (abs)
Pre-Workout: None
Decline sit-ups w/45 pound plate
3 sets of 25
Hanging leg raises
3 sets of 20
Kneeling Crunches--Rogue Bands
3 sets of 25
Time: 25 minutes
Post-workout: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 2
Day 6 (Legs/Traps/Triceps)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, scoop of PB Fit, almonds, spinach, oats, almond milk)
Back Squats
230x12
230x12
250x8
250x8
Barbell Shrugs
300x15
300x15
300x15
Dumbbell Shrugs
60x25
60x25
60x25
Tricep rope push-downs
125x15
125x15
125x15
Tricep push-down with 20" bar
140x15
140x15
140x15
Overhead Rope-Extension
85x12
85x12
85x12
Post-workout: Muscle Pharm Combat 100% Whey Protein (1 scoop vanilla flavor)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
]
-
Week 3
Day 1 (Back)
Pre-Workout: None
Inverted Rows
BWx10
BWx10
BWx10
Bent Over Rows (barbell)
185x8
185x8
185x8
Pull-ups (wide-grip)
3 sets of 10
Face-Pulls (cable)
110x10
110x10
110x10
Bent Over Rear Lateral Cable Raise
55x8
55x8
55x8
Trunk Rotators (with 45 pound plate)
3 sets of 50
Kettle bell Figure 8's
20x50
20x50
20x50
Post-workout: None
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
-
Week 3
Day 2 (Chest)
Pre-Workout: None
Reverse-Grip Bench Press (Barbell)
230x12
230x12
245x8
245x8
Squeeze Press (dumbbell) +
55x8
55x8
55x8
Decline Bench Press (barbell)
230x10
230x10
230x10
Plate Press
45x20
45x20
45x20
Floor Press (dumbells)
55×12
55x12
55x12
Raised push-ups
3 sets of 20
Juarez Valley 10 Dip
10 sets of 10, 1, 9, 2, 8, 3, 7, 4, 6, 5 reps, walk 16 feet between reps
Post-workout: Muscle Pharm Combat 100% Whey Protein (1 scoop vanilla flavor)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 3
Day 3 (Arms)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, scoop of PB Fit, almonds, spinach, oats, almond milk)
Preacher Curls (EZ-bar)
110x8
110x8
110x8
Dumbbell Curls (dumbbells)
50x9
50x9
50x9
Bent-over Cable Concentration Curls
65x10
65x10
65x10
Pull-ups (hammer-grip)
3 sets of 10
Incline Dumbbell Curls (dumbbells)
30x10
30x10
30x10
Dumbbell Wrist Curls
40x20
40x20
40x20
Wrist-Roller
3 sets of 5 with 7.5 pounds
Hammer Curls--Rogue Bands
3 sets of 15
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 3
Day 4 (cardio)
Pre-Workout: None
5k run on treadmill
Time of run: 40 minutes (program has built in warm-up and cool-down)
Post-workout: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 3
Day 5 (Legs/Traps/Triceps)
Pre-Workout: None
Back Squats
235x12
235x12
255x8
255x8
Barbell Shrugs
300x15
300x15
300x15
Dumbbell Shrugs
60x25
60x25
60x25
Tricep rope push-downs
125x15
125x15
125x15
Tricep push-down with 20" bar
140x15
140x15
140x15
Overhead Rope-Extension
85x12
85x12
85x12
Post-workout: None
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: Very carbed up for this workout, so all the weights seemed light. :D
-
Week 3
Day 6 (abs)
Pre-Workout: None
Decline sit-ups w/45 pound plate
3 sets of 25
Hanging leg raises
3 sets of 20
Kneeling Crunches--Rogue Bands
3 sets of 25
Time: 25 minutes
Post-workout: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 4
Day 1 (Back)
Pre-Workout: None
Inverted Rows
BWx10
BWx10
BWx10
Bent Over Rows (barbell)
185x8
185x8
185x8
Pull-ups (wide-grip)
3 sets of 10
Bent Over Rear Lateral Cable Raise
60x8
60x8
60x8
Face-Pulls (cable)
110x10
110x10
110x10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Kettle bell Figure 8's
20x50
20x50
20x50
Post-workout: None
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
-
Week 4
Day 2 (Chest)
Pre-Workout: NutriBullet smoothie (apple, frozen fruit, banana, scoop of PB Fit, almonds, spinach, almond milk)
Reverse-Grip Bench Press (Barbell)
230x12
230x12
245x8
245x8
Squeeze Press (dumbbell)
55x8
55x8
55x8
Flat Bench Press (Swiss Bar w/middle neutral grip)
195x10
195x10
195x10
Plate Press
45x20
45x20
45x20
Floor Press (dumbbells)
55×12
55x12
55x12
Raised push-ups
3 sets of 20
Juarez Valley 10 Dip
10 sets of 10, 1, 9, 2, 8, 3, 7, 4, 6, 5 reps, walk 16 feet between reps
Post-workout: None
Time of workout: 1 hour
Additional Cardio: 20 minute skip rope routine outside
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 34
Day 3 (Arms)
Pre-Workout: NutriBullet smoothie (frozen fruit, avocado, apple, banana, scoop of PB Fit, almonds, spinach, almond milk)
Preacher Curls (EZ-bar)
110x8
110x8
110x8
Hammer Curls (dumbbells)
55x10
55x10
55x10
Bent-over Cable Concentration Curls
75x10
75x10
75x10
Pull-ups (hammer-grip)
3 sets of 10
Incline Dumbbell Curls (dumbbells)
30x10
30x10
30x10
Dumbbell Wrist Curls
40x20
40x20
40x20
Wrist-Roller
3 sets of 5 with 7.5 pounds
Hammer Curls--Rogue Bands
3 sets of 15
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
-
Killing some sweet workouts AJ! Liking all the back work you are hitting, are you seeing some growth coming in?
-
[QUOTE=raynerd;1488125831]Killing some sweet workouts AJ! Liking all the back work you are hitting, are you seeing some growth coming in?[/QUOTE]
I had some insane DOMS after that first one the first week, but not so much now. I've just never been a BOR person. Always preferred upright rows with heavy weight. But I'm swapping them out for BOR for this 12 week cycle. My dress shirt at work today does seem to fit more snug in the back today, but I haven't worn this particular shirt for some time, so who knows.
I'm trying quite a few different new exercise in this workout cycle. Breakup the monotony a little bit and also listening a little bit more to my body as far injuries. I figure my shoulders are plenty big enough to lay off of OHP for a while. I've been doing a ton of Y-T-W-L's with light weight bands if you are familiar with those, in effort to work through some impingement issues and pain.
-
Week 4
Day 4 (Cardio)
Pre-Workout: None
3.5 mile outdoor run
Time of run: 32 minutes
Post-workout: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: Brrrrr! About 37 degrees outside and a bit of wind. Not ideal, but treadmill is currently out of commission (guy coming out Saturday to take a look at it). Need spring to come ASAP!
-
Week 4
Day 5 (abs)
Pre-Workout: None
Decline sit-ups w/45 pound plate
3 sets of 25
Hanging leg raises
3 sets of 20
Kneeling Crunches--Rogue Bands
3 sets of 25
Time: 25 minutes
Post-workout: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Since I did it for a thread in the Equipment section, I figured I would put this info in my journal as well:
Olympic bench that can be used for decline, incline, flat, and military press. Also has curling pad attachment.
[URL=http://s1268.photobucket.com/user/ajdahlheimer/media/Resized_20170323_160619_zps2mjtfkro.jpeg.html][IMG]http://i1268.photobucket.com/albums/jj580/ajdahlheimer/Resized_20170323_160619_zps2mjtfkro.jpeg[/IMG][/URL]
A couple other separate benches.
[URL=http://s1268.photobucket.com/user/ajdahlheimer/media/Resized_20170323_161019_zpschgpanpq.jpeg.html][IMG]http://i1268.photobucket.com/albums/jj580/ajdahlheimer/Resized_20170323_161019_zpschgpanpq.jpeg[/IMG][/URL]
35 pound Swiss Bar and 25 pound EZ bar
[URL=http://s1268.photobucket.com/user/ajdahlheimer/media/Resized_20170323_161338_zpsbaqylq1n.jpeg.html][IMG]http://i1268.photobucket.com/albums/jj580/ajdahlheimer/Resized_20170323_161338_zpsbaqylq1n.jpeg[/IMG][/URL]
Hex Dumbbell set and rack.
[URL=http://s1268.photobucket.com/user/ajdahlheimer/media/Resized_20170323_161559_zpssiozr273.jpeg.html][IMG]http://i1268.photobucket.com/albums/jj580/ajdahlheimer/Resized_20170323_161559_zpssiozr273.jpeg[/IMG][/URL]
Pull-down Machine.
[URL=http://s1268.photobucket.com/user/ajdahlheimer/media/Resized_20170323_161710_zpshjqg4mbz.jpeg.html][IMG]http://i1268.photobucket.com/albums/jj580/ajdahlheimer/Resized_20170323_161710_zpshjqg4mbz.jpeg[/IMG][/URL]
Weight tree with Olympic plates, along with squat shoes.
[URL=http://s1268.photobucket.com/user/ajdahlheimer/media/Resized_20170323_161817_zpsknczvlty.jpeg.html][IMG]http://i1268.photobucket.com/albums/jj580/ajdahlheimer/Resized_20170323_161817_zpsknczvlty.jpeg[/IMG][/URL]
Weight Belt and various bands. (love band work)
[URL=http://s1268.photobucket.com/user/ajdahlheimer/media/Resized_20170323_162205_zpsfkiy9fy9.jpeg.html][IMG]http://i1268.photobucket.com/albums/jj580/ajdahlheimer/Resized_20170323_162205_zpsfkiy9fy9.jpeg[/IMG][/URL]
Elbow sleeves, gloves, and wrist-wraps.
[URL=http://s1268.photobucket.com/user/ajdahlheimer/media/Resized_20170323_162437_zpsk0fdxi1p.jpeg.html][IMG]http://i1268.photobucket.com/albums/jj580/ajdahlheimer/Resized_20170323_162437_zpsk0fdxi1p.jpeg[/IMG][/URL]
Hit images per post limit--see next post
-
(continued)
Attachments and various clips.
[URL=http://s1268.photobucket.com/user/ajdahlheimer/media/Resized_20170323_162733_zpstxpqolkr.jpeg.html][IMG]http://i1268.photobucket.com/albums/jj580/ajdahlheimer/Resized_20170323_162733_zpstxpqolkr.jpeg[/IMG][/URL]
Power-Tower.
[URL=http://s1268.photobucket.com/user/ajdahlheimer/media/Resized_20170323_162935_zps3aqoymx9.jpeg.html][IMG]http://i1268.photobucket.com/albums/jj580/ajdahlheimer/Resized_20170323_162935_zps3aqoymx9.jpeg[/IMG][/URL]
Half-squat rack w/pull-up handles on top.
[URL=http://s1268.photobucket.com/user/ajdahlheimer/media/Resized_20170323_163346_zpsdxm5katn.jpeg.html][IMG]http://i1268.photobucket.com/albums/jj580/ajdahlheimer/Resized_20170323_163346_zpsdxm5katn.jpeg[/IMG][/URL]
Wrist-roller along with one lonely kettle bell.
[URL=http://s1268.photobucket.com/user/ajdahlheimer/media/Resized_20170323_163517_zpso4axx2ay.jpeg.html][IMG]http://i1268.photobucket.com/albums/jj580/ajdahlheimer/Resized_20170323_163517_zpso4axx2ay.jpeg[/IMG][/URL]
A few other notes:
--all of this equipment is packed into a 12'x12' area with a below 8' ceiling. So when people use the [i]I don't have room for a home gym[/i] excuse, I tend to laugh. Gotta be creative and willing to move stuff around as you use it.
--I worked as a mover part-time for many years and scored several things from people moving who didn't want to take certain possessions to their new houses. You'll notice I have large mirrors on all 3 walls. Each of them was free from a person I moved. I also got the pull-down machine, most of the attachments and some plates free off a job.
--the tv in there is my son's old one and crappy, but I like that it has a built in DVD player.
That about puts a bow on it all.
-AJ
-
Week 4
Day 5 (Legs/Traps/Triceps)
Pre-Workout: None
Back Squats
235x12
235x12
255x8
255x8 (couldn't do this last set, back tightened up)
Barbell Shrugs
300x15
300x15
300x15
Dumbbell Shrugs
60x25
60x25
60x25
Tricep rope push-downs
135x15
135x15
135x15
Tricep push-down with 20" bar
150x15
150x15
150x15
Overhead Rope-Extension
90x12
90x12
90x12
Post-workout: None
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: Did a few too many squats with the same shirt. Over time, I wore holes in place where the bar goes. :D
[img]http://imagecdn.bodybuilding.com/gallery-photo/11262717/4c0d2a5579dc40218bd128bedf461db0-610xh.jpg[/img]
