-
Week 6
Day 2 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: Bacon, eggs, coffee.
Dumbbell Bench Press
105x8
105x8
105x8
Flat Bench Press (Swiss Bar)
250x8
250x8
250x8
Standing One-armed Landmine Presses
80x8
80x8
80x8
Pin-Press (Barbell - nose height) +
180x8
180x8
180x8
Cable Curls from squatting position
85x8
85x8
85x8
Pull-ups (neutral-grip)
3 sets of 10
Tricep push-down with 20" bar
120x8
120x8
120x8
Tricep rope push-downs
100x8
100x8
100x8
Post-workout: Micronized Creatine Powder (5g)
Time of workout: 1 hour and 10 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 6
Day 3 (Legs/Traps)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk), AminoLean Energy Formula (2 scoops pink lemonade flavor w/water)
Back Squats
265x8
265x8
265x8
265x8
Barbell Shrugs
365x15
365x15
365x15
Dumbbell Shrugs
60x25
60x25
60x25
Post-workout: Micronized Creatine Powder (5g)
Time of workout: 35 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
-
Week 6
Day 4 (Back/Abs)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk), AminoLean Energy Formula (2 scoops pink lemonade flavor w/water)
Seated Cable Rows
240x8
240x8
240x8
Lat-pullowns
215x8
215x8
215x8
Face-Pulls (cable)
105x10
105x10
105x10
Meadows Rows super set with Landmine Rows
45x8
45x8
45x8
Cable crunches
3 sets of 25 with 85 pounds
Kneeling Crunches--Rogue Bands
3 sets of 25
Wrist-Roller
3 sets of 5 with 7.5 pounds
Post-workout: Micronized Creatine Powder (5g)
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 6
Day 5 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: AminoLean Energy Formula (2 scoops pink lemonade flavor w/water)
Inclined Bench Press (Barbell)
250x8
250x8
250x8
Dumbbell Flies
55x8
55x8
55x8
Military Press (Barbell) +
180x8
180x8
180x8
Lateral Raises (Dumbbells)
50x8
50x8
50x8
Standing Dumbbell Curls (dumbbells)
55x8
55x8
55x8
Standing Curls (Swiss Bar)
120x8
120x8
120x8
Overhead Rope-Extension
75x10
75x10
75x10
Triceps Dips
3 sets of 20
Post-workout: Micronized Creatine Powder (5g)
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 6
Day 6 (Cardio)
Pre-Workout: Coffee
5k run (on treadmill)
Post-workout: Micronized Creatine Powder (5g)
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 7
Day 1 (Back)
Pre-Workout: Coffee
Snatch-grip Deads (barbell) - with 3 second TUT on negative
300x8
300x8
300x8
300x8
T-Bar Rows (barbell)
210x8
210x8
210x8
Upright Rows (EZ bar)
175x8
175x8
175x8
Decline sit-ups w/45 pound plate
3 sets of 30
Hanging leg raises
3 sets of 20
Trunk Rotators (with 45 pound plate)
3 sets of 50
Post-workout: Micronized Creatine Powder (5g)
Time of workout: 1 hour and 5 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
-
Week 7
Day 2 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk), AminoLean Energy Formula (2 scoops pink lemonade flavor w/water)
Dumbbell Bench Press
110x8
110x8
110x8
Flat Bench Press (Swiss Bar)
250x8
250x8
250x8
Standing One-armed Landmine Presses
85x8
85x8
85x8
Pin-Press (Barbell - nose height) +
185x8
185x8
185x8
Cable Curls from squatting position
85x8
85x8
85x8
Pull-ups (neutral-grip)
3 sets of 10
Tricep push-down with 20" bar
120x8
120x8
120x8
Tricep rope push-downs
100x8
100x8
100x8
Post-workout: Micronized Creatine Powder (5g), Gold Standard 100% Whey Protein (1.5 scoops peanut butter chocolate flavor)
Time of workout: 1 hour and 10 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
-
Week 7
Day 3 (Legs/Traps)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk), AminoLean Energy Formula (2 scoops pink lemonade flavor w/water)
Back Squats
270x8
270x8
270x8
270x8
Barbell Shrugs
365x15
365x15
365x15
Dumbbell Shrugs
60x25
60x25
60x25
Post-workout: Micronized Creatine Powder (5g)
Time of workout: 35 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 7
Day 4 (Back/Abs)
Pre-Workout: AminoLean Energy Formula (2 scoops pink lemonade flavor w/water)
Seated Cable Rows
240x8
240x8
240x8
Lat-pullowns
215x8
215x8
215x8
Face-Pulls (cable)
105x10
105x10
105x10
Meadows Rows super set with Landmine Rows
50x8
50x8
50x8
Cable crunches
3 sets of 25 with 85 pounds
Kneeling Crunches--Rogue Bands
3 sets of 25
Wrist-Roller
3 sets of 5 with 7.5 pounds
Post-workout: Micronized Creatine Powder (5g), Gold Standard 100% Whey Protein (1.5 scoops peanut butter chocolate flavor)
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
-
Week 7
Day 5 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk), AminoLean Energy Formula (2 scoops pink lemonade flavor w/water)
Inclined Bench Press (Barbell)
255x8
255x8
255x8
Dumbbell Flies
55x8
55x8
55x8
Military Press (Barbell) +
185x8
185x8
185x8
Lateral Raises (Dumbbells)
50x8
50x8
50x8
Standing Dumbbell Curls (dumbbells)
55x8
55x8
55x8
Standing Curls (Swiss Bar)
125x8
125x8
125x8
Overhead Rope-Extension
75x10
75x10
75x10
Triceps Dips
3 sets of 20
Post-workout: Micronized Creatine Powder (5g), Gold Standard 100% Whey Protein (1.5 scoops peanut butter chocolate flavor)
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 7
Day 6 (Cardio)
Pre-Workout: Coffee
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 8
Day 1 (Back)
Pre-Workout: Coffee
Snatch-grip Deads (barbell) - with 3 second TUT on negative
300x8
300x8
300x8
300x8
T-Bar Rows (barbell) +
210x8
210x8
210x8
Upright Rows (EZ bar) +
175x8
175x8
175x8
Decline sit-ups w/45 pound plate
3 sets of 30
Hanging leg raises
3 sets of 20
Trunk Rotators (with 45 pound plate)
3 sets of 50
Post-workout: Micronized Creatine Powder (5g)
Time of workout: 1 hour and 5 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
-
Week 8
Day 2 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk), AminoLean Energy Formula (2 scoops pink lemonade flavor w/water)
Dumbbell Bench Press
110x8
110x8
110x8
Flat Bench Press (Swiss Bar)
255x8
255x8
255x8
Standing One-armed Landmine Presses
85x8
85x8
85x8
Pin-Press (Barbell - nose height)
190x8
190x8
190x8
Cable Curls from squatting position
85x8
85x8
85x8
Pull-ups (neutral-grip)
3 sets of 10
Tricep push-down with 20" bar
120x8
120x8
120x8
Tricep rope push-downs
100x8
100x8
100x8
Post-workout: Micronized Creatine Powder (5g), Gold Standard 100% Whey Protein (1.5 scoops peanut butter chocolate flavor)
Time of workout: 1 hour and 10 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: Those pin-presses were death. Absolute full exertion on the last couple reps of each set.
-
Week 8
Day 3 (Legs/Traps)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk), AminoLean Energy Formula (2 scoops pink lemonade flavor w/water)
Back Squats
270x8
270x8
270x8
270x8
Barbell Shrugs
365x15
365x15
365x15
Dumbbell Shrugs
60x25
60x25
60x25
Post-workout: Micronized Creatine Powder (5g)
Time of workout: 35 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
-
Week 7
Day 4 (Back/Abs)
Pre-Workout: AminoLean Energy Formula (2 scoops pink lemonade flavor w/water) and a banana
Seated Cable Rows +
240x8
240x8
240x8
Lat-pullowns +
215x8
215x8
215x8
Face-Pulls (cable)
105x10
105x10
105x10
Meadows Rows super set with Landmine Rows +
50x8
50x8
50x8
Cable crunches
3 sets of 25 with 85 pounds
Kneeling Crunches--Rogue Bands
3 sets of 25
Wrist-Roller
3 sets of 5 with 7.5 pounds
Post-workout: Micronized Creatine Powder (5g), Gold Standard 100% Whey Protein (1.5 scoops peanut butter chocolate flavor)
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 8
Day 5 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: AminoLean Energy Formula (2 scoops pink lemonade flavor w/water) and a banana
Inclined Bench Press (Barbell)
255x8
255x8
255x8
Dumbbell Flies +
55x8
55x8
55x8
Military Press (Barbell)
190x8
190x8
190x8
Lateral Raises (Dumbbells)
50x8
50x8
50x8
Standing Dumbbell Curls (dumbbells)
55x8
55x8
55x8
Standing Curls (Swiss Bar)
125x8
125x8
125x8
Overhead Rope-Extension
75x10
75x10
75x10
Triceps Dips
3 sets of 20
Post-workout: Micronized Creatine Powder (5g)
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: Actually failed on that last rep of Military Press on the final set. Haven't gone that heavy in years and took a long break from the lift to boot. Had to pull the old "lower the bar gently on to your legs, re-grip, and then stand up". Not pretty, but at least it was only 190 on there.
-
Week 8
Day 6 (Cardio)
Pre-Workout: Coffee
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 9
Day 1 (Back)
Pre-Workout: Coffee
Snatch-grip Deads (barbell) - with 3 second TUT on negative
275x8
295x8
305x8
305x8
T-Bar Rows (barbell) +
215x8
215x8
215x8
Upright Rows (EZ bar) +
185x8
185x8
185x8
Decline sit-ups w/45 pound plate
3 sets of 30
Hanging leg raises
3 sets of 20
Trunk Rotators (with 45 pound plate)
3 sets of 50
Post-workout: Micronized Creatine Powder (5g)
Time of workout: 1 hour and 5 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
-
Week 9
Day 2 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: None
Dumbbell Bench Press
110x8
110x8
110x8
Flat Bench Press (Swiss Bar)
255x8
255x8
255x8
Standing One-armed Landmine Presses
85x8
85x8
85x8
Pin-Press (Barbell - nose height)
190x8
190x8
190x8
Cable Curls from squatting position
85x8
85x8
85x8
Pull-ups (neutral-grip)
3 sets of 10
Tricep push-down with 20" bar
120x8
120x8
120x8
Tricep rope push-downs
100x8
100x8
100x8
Post-workout: Micronized Creatine Powder (5g)
Time of workout: 1 hour and 10 minutes
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 (Legs/Traps)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk), AminoLean Energy Formula (2 scoops pink lemonade flavor w/water)
Back Squats
275x8
275x8
275x8
275x8
Barbell Shrugs
365x15
365x15
365x15
Dumbbell Shrugs
60x25
60x25
60x25
Post-workout: Micronized Creatine Powder (5g)
Time of workout: 35 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
-
Week 9
Day 4 (Back/Abs)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk),
Seated Cable Rows
245x8
245x8
245x8
Lat-pullowns
220x8
220x8
220x8
Face-Pulls (cable)
105x10
105x10
105x10
Meadows Rows super set with Landmine Rows +
50x8
50x8
50x8
Cable crunches
3 sets of 25 with 85 pounds
Kneeling Crunches--Rogue Bands
3 sets of 25
Wrist-Roller
3 sets of 5 with 7.5 pounds
Post-workout: Micronized Creatine Powder (5g)
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
-
Week 9
Day 5 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: Coffee and a banana
Inclined Bench Press (Barbell)
260x8
260x8
260x8
Dumbbell Flies +
55x8
55x8
55x8
Military Press (Barbell)
190x8
190x8
190x8
Lateral Raises (Dumbbells)
50x8
50x8
50x8
Standing Dumbbell Curls (dumbbells)
55x8
55x8
55x8
Standing Curls (Swiss Bar)
125x8
125x8
125x8
Overhead Rope-Extension
75x8
75x8
75x8
Triceps Dips
3 sets of 20
Post-workout: Micronized Creatine Powder (5g)
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: I'd have to look back in my journals, but those three sets of 260x8 on the Incline Bench may be a PR as far as working sets go. That shocks me because that's even at a 20-25 pound lighter bodyweight than in the past. Pretty stoked right now.
-
Week 9
Day 6 (Cardio)
Pre-Workout: Coffee
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 10
Day 1 (Back)
Pre-Workout: Coffee
Snatch-grip Deads (barbell) - with 3 second TUT on negative
295x8
305x8
305x8
315x8
T-Bar Rows (barbell) +
220x8
220x8
220x8
Upright Rows (EZ bar) +
190x8
190x8
190x8
Decline sit-ups w/45 pound plate
3 sets of 30
Hanging leg raises
3 sets of 20
Trunk Rotators (with 45 pound plate)
3 sets of 50
Post-workout: Micronized Creatine Powder (5g)
Time of workout: 1 hour and 5 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
-
Week 10
Day 2 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: Spinach w/chicken breast salad
Dumbbell Bench Press
110x8
110x8
110x8
Flat Bench Press (Swiss Bar)
255x8
255x8
255x8
Standing One-armed Landmine Presses
95x8
95x8
95x8
Pin-Press (Barbell - forehead height)
195x8
195x8
195x8
Cable Curls from squatting position
85x8
85x8
85x8
Pull-ups (neutral-grip)
3 sets of 10
Tricep push-down with 20" bar
120x8
120x8
120x8
Tricep rope push-downs
100x8
100x8
100x8
Post-workout: Micronized Creatine Powder (5g), Gold Standard 100% Whey Protein (1.5 scoops peanut butter chocolate flavor)
Time of workout: 1 hour and 10 minutes
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 (Legs/Traps)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk), AminoLean Energy Formula (2 scoops pink lemonade flavor w/water)
Back Squats
275x8
275x8
275x8
275x8
Barbell Shrugs
365x15
365x15
365x15
Dumbbell Shrugs
60x25
60x25
60x25
Post-workout: Micronized Creatine Powder (5g), Gold Standard 100% Whey Protein (1.5 scoops peanut butter chocolate flavor)
Time of workout: 35 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
Note: My phone said -20 degrees outside during my skip-rope workout, meaning it had to of been around zero degrees in my garage. Powered through it.
-
Doing some great work in here man!
-
Week 10
Day 4 (Back/Abs)
Pre-Workout: Spinach salad with Chicken breast
Seated Cable Rows
245x8
245x8
245x8
Lat-pullowns
220x8
220x8
220x8
Face-Pulls (cable)
105x10
105x10
105x10
Meadows Rows super set with Landmine Rows +
50x8
50x8
50x8
Cable crunches
3 sets of 25 with 85 pounds
Kneeling Crunches--Rogue Bands
3 sets of 25
Wrist-Roller
3 sets of 5 with 7.5 pounds
Post-workout: Micronized Creatine Powder (5g)
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 5 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: None
Inclined Bench Press (Barbell)
260x8
260x8
260x8
Dumbbell Flies
60x8
60x8
60x8
Military Press (Barbell)
190x8
190x8
190x8
Lateral Raises (Dumbbells)
50x8
50x8
50x8
Standing Dumbbell Curls (dumbbells)
55x8
55x8
55x8
Standing Curls (Swiss Bar)
125x8
125x8
125x8
Overhead Rope-Extension
80x8
80x8
80x8
Triceps Dips
3 sets of 20
Post-workout: Micronized Creatine Powder (5g)
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
-
Strong work! Arms had to be pumped to the max after the dips at the end.
