-
Week 5
Day 3 (Accessory Day)
Pre-Workout: N.O. X-Plode (1 scoop grape flavor)
Upright Row (EZ bar)
180x10
180x10
180x10
Bent Over Rows (Swiss bar)
165x10
165x10
165x10
Triceps Kickbacks (dumbbell)
45x10 (each arm)
45x10 (each arm)
45x10 (each arm)
Single arm tricep pulley
50x12 (each arm)
50x12 (each arm)
50x12 (each arm)
Shoulder shrugs (barbell)
315x15
315x15
315x15
Shoulder shrugs (dumbbell)
60x25
60x25
60x25
Pull-ups
3 sets of 10
Front Raises (Swiss bar)
85x10
85x10
85x10
Resistance Tube bands-Lateral raises
3 sets of 15
Resistance Tube bands-Behind head triceps extensions
3 sets of 15
Behind head triceps extensions (dumbbell)
60x15
60x15
60x15
Post-workout: Phase8 (1 scoop peanut butter chocolate flavor)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
-
Week 5
Day 4 (Cardio)
Pre-Workout: None
3.5 mile outdoor run
Post-workout: None
Time of workout: 31 minutes
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
-
Week 5
Day 5 (secondary chest/ab day)
Pre-Workout: None
Flat Bench Press (w/35 pound Swiss Bar)
260x8
260x8
275x5
275x5
Incline Bench Press (w/35 pound Swiss Bar)
210x8
210x8
225x5
225x5
Close-grip Bench Press (w/35 pound Swiss Bar)
185x8
185x8
200x5
200x5
Leg raises (while hanging from pull-up bar)
3 sets of 20
Post-workout: None
Time of workout: 45 minutes
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
Note: the Mohawk cut is officially back for the summer! :D
[IMG]http://i57.tinypic.com/k00m5f.jpg[/IMG]
[IMG]http://i59.tinypic.com/2q82h07.jpg[/IMG]
[IMG]http://i62.tinypic.com/2ry6plv.jpg[/IMG]
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Week 6
Day 1 (Shoulders/Biceps)
Pre-Workout: N.O. X-Plode (1 scoop grape flavor)
Overhead Press (w/35 pound Swiss bar)
185x8
185x8
200x5
200x5
Overhead Press (dumbbells)
60x10
60x10
60x10
Standing Curls (EZ bar)
125x8
125x8
125x8
Dumbbell Curls
55x9
55x9
55x9
Barbell Curls (w/35 pound Swiss Bar)
105x8
105x8
105x8
Pull-ups (hammer-grip)
3 sets of 10
Reverse Curls (EZ bar)
80x10
80x10
80x10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Resistance Tube bands-OHP
3 sets of 15
Resistance Tube bands-Bent over row
3 sets of 15
Resistance Tube bands-bicep curls
3 sets of 15
Post-workout: Phase8 (1 scoop peanut butter chocolate flavor)
Time of workout: 1 hour and 20 minutes
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
-
Week 6
Day 2 (Chest)
Pre-Workout: None
Flat Bench Press (barbell)
290x8
290x8
305x5
305x5
Butterflies (dumbbell)
55x10
55x10
55x10
Incline Bench Press (barbell)
230x8
230x8
245x5
245x5
Incline Bench Press (dumbbell)
60x12
60x12
60x12
Dips
3 sets of 20
Raised push-ups
3 sets of 20
Weighted Decline sit-ups (with 45 pound plate)
3 sets of 20
Trunk Rotators (with 45 pound plate)
3 sets of 50
Resistance Tube bands-Butterflies
3 sets of 15
Resistance Tube bands-Pulls
3 sets of 15 (each arm)
Post-workout: Phase8 (1 scoop vanilla flavor)
Time of workout: 1 hour and 20 minutes
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
-
Week 6
Day 3 (Accessory Day)
Pre-Workout: None
Upright Row (EZ bar)
180x10
180x10
180x10
Bent Over Rows (Swiss bar)
165x10
165x10
165x10
Triceps Kickbacks (dumbbell)
45x10 (each arm)
45x10 (each arm)
45x10 (each arm)
Single arm tricep pulley
50x12 (each arm)
50x12 (each arm)
50x12 (each arm)
Shoulder shrugs (barbell)
315x15
315x15
315x15
Shoulder shrugs (dumbbell)
60x25
60x25
60x25
Pull-ups
3 sets of 10
Front Raises (Swiss bar)
90x10
90x10
90x10
Resistance Tube bands-Lateral raises
3 sets of 15
Resistance Tube bands-Behind head triceps extensions
3 sets of 15
Behind head triceps extensions (dumbbell)
60x15
60x15
60x15
Post-workout: Phase8 (1 scoop vanilla flavor)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
-
Week 6
Day 4 (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) and a Multi-vitamin
-
[QUOTE=ajdahlheimer;1357361771]Week 6
Day 3 (Accessory Day)
Pre-Workout: None
Upright Row (EZ bar)
180x10
180x10
180x10
Bent Over Rows (Swiss bar)
165x10
165x10
165x10
Triceps Kickbacks (dumbbell)
45x10 (each arm)
45x10 (each arm)
45x10 (each arm)
Single arm tricep pulley
50x12 (each arm)
50x12 (each arm)
50x12 (each arm)
Shoulder shrugs (barbell)
315x15
315x15
315x15
Shoulder shrugs (dumbbell)
60x25
60x25
60x25
Pull-ups
3 sets of 10
Front Raises (Swiss bar)
90x10
90x10
90x10
Resistance Tube bands-Lateral raises
3 sets of 15
Resistance Tube bands-Behind head triceps extensions
3 sets of 15
Behind head triceps extensions (dumbbell)
60x15
60x15
60x15
Post-workout: Phase8 (1 scoop vanilla flavor)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin[/QUOTE]
That's a lot of stuff in 75 minutes. Nice work. Should be good and sore tomorrow.
-
[QUOTE=Brackneyc;1357520821]That's a lot of stuff in 75 minutes. Nice work. Should be good and sore tomorrow.[/QUOTE]
Not too bad. I felt fine during my treadmill run yesterday.
High repetition benching (done during the first 4 weeks of my 12 week cycle) is really the only thing I get sore from anymore.
That and running outside where I don't the low impact of a treadmill. Still much prefer outdoors to the boredom of treadmill running though.
Thanks for stopping by/following my journal.
-
Week 6
Day 5 (secondary chest/ab day)
Pre-Workout: None
Flat Bench Press (w/35 pound Swiss Bar)
260x8
260x8
275x5
275x5
Incline Bench Press (w/35 pound Swiss Bar)
215x8
215x8
230x5
230x5
Close-grip Bench Press (w/35 pound Swiss Bar)
190x8
190x8
205x5
205x5
Leg raises (while hanging from pull-up bar)
3 sets of 20
Post-workout: None
Time of workout: 45 minutes
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
Update: 3rd week of Intermittent Fasting. Down 11 pounds, but only lost 1 pounds this week which was a bit deflating since I felt I was very strict with what I ate this week. 232 pounds this morning.
-
Week 6
Day 6 (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) and a Multi-vitamin
-
Week 7
Day 1 (Shoulders/Biceps)
Pre-Workout: None
Overhead Press (w/35 pound Swiss bar)
185x8
185x8
200x5
200x5
Overhead Press (dumbbells)
60x10
60x10
60x10
Standing Curls (EZ bar)
125x8
125x8
125x8
Dumbbell Curls
55x9
55x9
55x9
Barbell Curls (w/35 pound Swiss Bar)
105x8
105x8
105x8
Pull-ups (hammer-grip)
3 sets of 10
Reverse Curls (EZ bar)
80x10
80x10
80x10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Resistance Tube bands-OHP
3 sets of 15
Resistance Tube bands-Bent over row
3 sets of 15
Resistance Tube bands-bicep curls
3 sets of 15
Post-workout: None
Time of workout: 1 hour and 20 minutes
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
-
Week 7
Day 2 (Chest)
Pre-Workout: None
Flat Bench Press (barbell)
290x8
290x8
305x5
305x5
Butterflies (dumbbell)
55x10
55x10
55x10
Incline Bench Press (barbell)
230x8
230x8
245x5
245x5
Incline Bench Press (dumbbell)
60x12
60x12
60x12
Dips
3 sets of 20
Raised push-ups
3 sets of 20
Weighted Decline sit-ups (with 45 pound plate)
3 sets of 20
Trunk Rotators (with 45 pound plate)
3 sets of 50
Resistance Tube bands-Butterflies
3 sets of 15
Resistance Tube bands-Pulls
3 sets of 15 (each arm)
Post-workout: Phase8 (1 scoop vanilla flavor)
Time of workout: 1 hour and 20 minutes
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
-
Week 7
Day 3 (Accessory Day)
Pre-Workout: None
Upright Row (EZ bar)
185x10
185x10
185x10
Bent Over Rows (Swiss bar)
165x10
165x10
165x10
Triceps Kickbacks (dumbbell)
45x10 (each arm)
45x10 (each arm)
45x10 (each arm)
Single arm tricep pulley
50x12 (each arm)
50x12 (each arm)
50x12 (each arm)
Shoulder shrugs (barbell)
315x15
315x15
315x15
Shoulder shrugs (dumbbell)
60x25
60x25
60x25
Pull-ups
3 sets of 10
Front Raises (Swiss bar)
90x10
90x10
90x10
Resistance Tube bands-Lateral raises
3 sets of 15
Resistance Tube bands-Behind head triceps extensions
3 sets of 15
Behind head triceps extensions (dumbbell)
60x15
60x15
60x15
Post-workout: Phase8 (1 scoop vanilla flavor)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
-
Week 7
Day 4 (Cardio)
Pre-Workout: None
3.5 mile outdoor run
Post-workout: None
Time of workout: 30 minutes
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
-
Strong man, strong man. Stop it, getting jelly over here.
-
[QUOTE=bradandblake;1359308571]Strong man, strong man. Stop it, getting jelly over here.[/QUOTE]
Thanks, brah. Down over 14 pounds in 4 weeks! (243.4 to 229.2 this morning).
-
[QUOTE=ajdahlheimer;1359442121]Thanks, brah. Down over 14 pounds in 4 weeks! (243.4 to 229.2 this morning).[/QUOTE]
Good work.
-
[QUOTE=mirroroferised;1359443231]Good work.[/QUOTE]
Thank Intermittent Fasting. :D
-
[QUOTE=ajdahlheimer;1359443531]Thank Intermittent Fasting. :D[/QUOTE]
Yeah that's what I do as well. Not quite as long as they suggest like my feeding window won't be only 6 or 8 hours but I do so much better by not starting to eat a few hours into the day. Once the floodgates open it's out of control lol
-
[QUOTE=mirroroferised;1359443761]Yeah that's what I do as well. Not quite as long as they suggest like my feeding window won't be only 6 or 8 hours but I do so much better by not starting to eat a few hours into the day. Once the floodgates open it's out of control lol[/QUOTE]
I think a lot of my success with it is it eliminates any empty calories from drinking alcohol at night. If I'm going to have beers now, it has to be within my normal eating window (11am-7pm) and that is just not a good time for me to drink as I am very busy with work, lifting, making dinner, and taking kids to activities during that time. I also quit drinking hard alcohol of any time when I started this diet 4 weeks ago. I used to drink vodka red bulls (tons of sugar) and Rum and diet cokes (more sugar). Now I'm just a light beer-only guy again.
-
Week
Day 5 (secondary chest/ab day)
Pre-Workout: None
Flat Bench Press (w/35 pound Swiss Bar)
265x8
265x8
280x5
280x5
Incline Bench Press (w/35 pound Swiss Bar)
215x8
215x8
230x5
230x5
Close-grip Bench Press (w/35 pound Swiss Bar)
195x8
195x8
210x5
210x5
Leg raises (while hanging from pull-up bar)
3 sets of 20
Post-workout: None
Time of workout: 45 minutes
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
-
Yeah man, alcohol alone, you'll easily drop 30-40 pounds in a year. Basically the same thing with me and soda. That sugar mang.
Anyways, great job on the weight loss. What's the ultimate goal for loss? At 200 I bet you'd be ripped.
-
[QUOTE=bradandblake;1359712891]What's the ultimate goal for loss? At 200 I bet you'd be ripped.[/QUOTE]
That's the million dollar question everyone keeps asking me, brah. And I'm just not sure. I really enjoy having my pants fit so loose now and my outdoor runs and body-weight exercises (like pullups and dips) are all much easier at this lighter weight. I'm just going to stick to this Intermittent Fasting thing, continue to abstain from hard alcohol, and see if the weight keeps coming off. To bet down to 220 by June 1 would be special. I'd have to lose 9 pounds in May....
-
[QUOTE=ajdahlheimer;1359718551]That's the million dollar question everyone keeps asking me, brah. And I'm just not sure. I really enjoy having my pants fit so loose now and my outdoor runs and body-weight exercises (like pullups and dips) are all much easier at this lighter weight. I'm just going to stick to this Intermittent Fasting thing, continue to abstain from hard alcohol, and see if the weight keeps coming off. To bet down to 220 by June 1 would be special. I'd have to lose 9 pounds in May....[/QUOTE]
9 pounds? You got this.
[img]http://i625.photobucket.com/albums/tt334/allenheinen/youcandoit.jpg[/img]
-
Week 7
Day 6 (Cardio)
Pre-Workout: None
3.5 mile outdoor run
Post-workout: None
Time of workout: 30 minutes
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
-
Week 8
Day 1 (Shoulders/Biceps)
Pre-Workout: None
Overhead Press (w/35 pound Swiss bar)
185x8
185x8
200x5
200x5
Overhead Press (dumbbells)
60x10
60x10
60x10
Preacher Curls (EZ bar)
100x8
100x8
100x8
Dumbbell Curls
45x9
45x9
45x9
Barbell Curls (w/35 pound Swiss Bar)
105x8
105x8
105x8
Pull-ups (hammer-grip)
3 sets of 10
Preacher Curls (dumbbell)
40x10
40x10
40x10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Resistance Tube bands-OHP
3 sets of 15
Resistance Tube bands-Bent over row
3 sets of 15
Resistance Tube bands-bicep curls
3 sets of 15
Post-workout: None
Time of workout: 1 hour and 20 minutes
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
Note: first time doing barbell preacher curls in about 10 weeks. Elbow finally feeling healthy enough to do them since I fell on it back in February. Plus recently bought some expensive elbow sleeves for more compression.
-
Week 8
Day 2 (Chest)
Pre-Workout: N.O. X-Plode (1 scoop grape flavor)
Flat Bench Press (barbell)
290x8
290x8
305x5
305x5
Butterflies (dumbbell)
55x10
55x10
55x10
Incline Bench Press (barbell)
235x8
235x8
250x5
250x5
Incline Bench Press (dumbbell)
60x12
60x12
60x12
Dips
3 sets of 20
Raised push-ups
3 sets of 20
Weighted Decline sit-ups (with 45 pound plate)
3 sets of 25
Trunk Rotators (with 45 pound plate)
3 sets of 50
Resistance Tube bands-Butterflies
3 sets of 15
Resistance Tube bands-Pulls
3 sets of 15 (each arm)
Post-workout: Phase8 (1 scoop vanilla flavor)
Time of workout: 1 hour and 20 minutes
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
-
Week 8
Day 3 (Accessory Day)
Pre-Workout: None
Upright Row (EZ bar)
185x10
185x10
185x10
Bent Over Rows (Swiss bar)
165x10
165x10
165x10
Triceps Kickbacks (dumbbell)
45x10 (each arm)
45x10 (each arm)
45x10 (each arm)
Single arm tricep pulley
60x12 (each arm)
60x12 (each arm)
60x12 (each arm)
Shoulder shrugs (barbell)
315x15
315x15
315x15
Shoulder shrugs (dumbbell)
60x25
60x25
60x25
Pull-ups
3 sets of 10
Front Raises (Swiss bar)
90x10
90x10
90x10
Resistance Tube bands-Lateral raises
3 sets of 15
Resistance Tube bands-Behind head triceps extensions
3 sets of 15
Behind head triceps extensions (dumbbell)
60x15
60x15
60x15
Post-workout: Phase8 (1 scoop vanilla flavor)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
-
Week 8
Day 4 (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) and a Multi-vitamin
Note: I hate wind.
-
Week 8
Day 5 (secondary chest/ab day)
Pre-Workout: None
Flat Bench Press (w/35 pound Swiss Bar)
265x8
265x8
280x5
280x5
Incline Bench Press (w/35 pound Swiss Bar)
215x8
215x8
230x5
230x5
Close-grip Bench Press (w/35 pound Swiss Bar)
195x8
195x8
210x5
210x5
Leg raises (while hanging from pull-up bar)
3 sets of 20
Post-workout: Phase8 (1 scoop vanilla flavor)
Time of workout: 45 minutes
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
-
Week 9
Day 1 (Shoulders/Biceps)
Pre-Workout: None
Overhead Press (w/35 pound Swiss bar)
200x5
200x5
215x3
215x3
Overhead Press (dumbbells)
60x10
60x10
60x10
Preacher Curls (EZ bar)
115x8
115x8
115x8
Dumbbell Curls
55x9
55x9
55x9
Barbell Curls (w/35 pound Swiss Bar)
105x8
105x8
105x8
Pull-ups (hammer-grip)
3 sets of 10
Reverse Curls (EZ bar)
80x10
80x10
80x10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Resistance Tube bands-OHP
3 sets of 15
Resistance Tube bands-Bent over row
3 sets of 15
Resistance Tube bands-bicep curls
3 sets of 15
Post-workout: None
Time of workout: 1 hour and 20 minutes
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
-
Week
Day 2 (Chest)
Pre-Workout: N.O. X-Plode (1 scoop grape flavor)
Flat Bench Press (barbell)
305x5
300x5
315x3
315x3
Butterflies (dumbbell)
55x10
55x10
55x10
Incline Bench Press (barbell)
250x5
250x5
265x3
265x3
Incline Bench Press (dumbbell)
60x12
60x12
60x12
Dips
3 sets of 20
Raised push-ups
3 sets of 20
Weighted Decline sit-ups (with 45 pound plate)
3 sets of 25
Trunk Rotators (with 45 pound plate)
3 sets of 50
Resistance Tube bands-Butterflies
3 sets of 15
Resistance Tube bands-Pulls
3 sets of 15 (each arm)
Post-workout: Phase8 (1 scoop vanilla flavor)
Time of workout: 1 hour and 20 minutes
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
-
Week 9
Day 3 (Accessory Day)
Pre-Workout: None
Upright Row (EZ bar)
185x10
185x10
185x10
Bent Over Rows (Swiss bar)
175x10
175x10
175x10
Triceps Kickbacks (dumbbell)
45x10 (each arm)
45x10 (each arm)
45x10 (each arm)
Single arm tricep pulley
60x12 (each arm)
60x12 (each arm)
60x12 (each arm)
Shoulder shrugs (barbell)
315x15
315x15
315x15
Shoulder shrugs (dumbbell)
60x25
60x25
60x25
Pull-ups
3 sets of 10
Front Raises (Swiss bar)
90x10
90x10
90x10
Resistance Tube bands-Lateral raises
3 sets of 15
Resistance Tube bands-Behind head triceps extensions
3 sets of 15
Behind head triceps extensions (dumbbell)
60x15
60x15
60x15
Post-workout: Phase8 (1 scoop vanilla flavor)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
-
Week 9
Day 4 (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) and a Multi-vitamin
-
Week 9
Day 5 (secondary chest/ab day)
Pre-Workout: None
Flat Bench Press (w/35 pound Swiss Bar)
280x5
280x5
295x3
295x3
Incline Bench Press (w/35 pound Swiss Bar)
230x5
230x5
245x3
245x3
Close-grip Bench Press (w/35 pound Swiss Bar)
210x5
210x5
225x3
225x3
Leg raises (while hanging from pull-up bar)
3 sets of 20
Post-workout: None
Time of workout: 45 minutes
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
-
Week 9
Day 6 (Cardio)
Pre-Workout: None
4 mile outdoor run
Post-workout: None
Time of workout: 38 minutes
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
Pic from last night. Grilling counts as cardio, right? :D
Only when it is pure protein!
[IMG]http://i59.tinypic.com/302tcsx.jpg[/IMG]
Down about 17 pounds in 6 weeks!
-
[QUOTE=ajdahlheimer;1363529731]
Down about 17 pounds in 6 weeks![/QUOTE]
Great job man stay after it!
-
Week 10
Day 1 (Shoulders/Biceps)
Pre-Workout: NutriBullet Shake (oats, frozen berries, spinach, egg, scoop of peanut butter, cherry tomatoes, banana, pumpkin seeds, coconut milk, chocolate milk)
Overhead Press (w/35 pound Swiss bar)
200x5
200x5
215x3
215x3
Overhead Press (dumbbells)
60x10
60x10
60x10
Preacher Curls (EZ bar)
120x8
120x8
120x8
Dumbbell Curls
50x9
50x9
50x9
Barbell Curls (w/35 pound Swiss Bar)
105x8
105x8
105x8
Pull-ups (hammer-grip)
3 sets of 10
Reverse Curls (EZ bar)
85x10
85x10
85x10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Resistance Tube bands-OHP
3 sets of 15
Resistance Tube bands-Bent over row
3 sets of 15
Resistance Tube bands-bicep curls
3 sets of 15
Post-workout: Phase8 (1 scoop vanilla flavor)
Time of workout: 1 hour and 25 minutes
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
-
serious work in there. inspiring.
-
Week 10
Day 2 (Chest)
Pre-Workout: NutriBullet Shake (brocoli, frozen berries, spinach, raspberries, sliced apple, cherry tomatoes, almonds, coconut milk, water)
Flat Bench Press (barbell)
300x5
300x5
315x3
315x3
Butterflies (dumbbell)
55x10
55x10
55x10
Incline Bench Press (barbell)
255x5
255x5
270x3
270x3
Incline Bench Press (dumbbell)
60x12
60x12
60x12
Dips
3 sets of 20
Raised push-ups
3 sets of 20
Weighted Decline sit-ups (with 45 pound plate)
3 sets of 20
Trunk Rotators (with 45 pound plate)
3 sets of 50
Resistance Tube bands-Butterflies
3 sets of 15
Resistance Tube bands-Pulls
3 sets of 15 (each arm)
Post-workout: Phase8 (1 scoop vanilla flavor w/almond milk)
Time of workout: 1 hour and 20 minutes
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
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Week 10
Day 3 (Accessory Day)
Pre-Workout: NutriBullet Shake (oats, banana, frozen berries, spinach, peanut butter, 2 raw eggs, pumpkin seeds, coconut milk, chocolate milk)
Upright Row (EZ bar)
185x10
185x10
185x10
Bent Over Rows (Swiss bar)
165x10
165x10
165x10
Triceps Kickbacks (dumbbell)
45x10 (each arm)
45x10 (each arm)
45x10 (each arm)
Single arm tricep pulley
60x12 (each arm)
60x12 (each arm)
60x12 (each arm)
Shoulder shrugs (barbell)
315x15
315x15
315x15
Shoulder shrugs (dumbbell)
60x25
60x25
60x25
Pull-ups
3 sets of 10
Front Raises (Swiss bar)
90x10
90x10
90x10
Resistance Tube bands-Lateral raises
3 sets of 15
Resistance Tube bands-Behind head triceps extensions
3 sets of 15
Behind head triceps extensions (dumbbell)
60x15
60x15
60x15
Post-workout: None
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin6
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Week 10
Day 4 (Cardio)
Pre-Workout: NutriBullet Shake (ice, banana, blueberries, spinach, raspberries, grapes, cherry tomatoes, almonds, coconut milk, water)
3.5 mile outdoor run
Post-workout: None
Time of workout: 30 minutes
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
-
Week 10
Day 5 (secondary chest/ab day)
Pre-Workout: None
Flat Bench Press (w/35 pound Swiss Bar)
285x5
285x5
295x3
295x3
Incline Bench Press (w/35 pound Swiss Bar)
235x5
235x5
250x3
250x3
Close-grip Bench Press (w/35 pound Swiss Bar)
215x5
215x5
230x3
230x3
Leg raises (while hanging from pull-up bar)
3 sets of 20
Post-workout: Phase8 (1 scoop vanilla flavor)
Time of workout: 45 minutes
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
-
Week 10
Day 6 (Cardio)
Pre-Workout: 3 eggs, 1/2 cup oat meal w/berries, Greek yogurt
3.5 mile outdoor run
Post-workout: None
Time of workout: 31 minutes
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
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Week 11
Day 1 (Shoulders/Biceps)
Pre-Workout: None
Overhead Press (w/35 pound Swiss bar)
200x5
200x5
215x3
215x3
Overhead Press (dumbbells)
60x10
60x10
60x10
Preacher Curls (EZ bar)
120x8
120x8
120x8
Dumbbell Curls
50x9
50x9
50x9
Barbell Curls (w/35 pound Swiss Bar)
105x8
105x8
105x8
Pull-ups (hammer-grip)
3 sets of 10
Hammer-curls
40x10
40x10
40x10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Resistance Tube bands-OHP
3 sets of 15
Resistance Tube bands-Bent over row
3 sets of 15
Resistance Tube bands-bicep curls
3 sets of 15
Post-workout: Phase8 (1 scoop vanilla flavor)
Time of workout: 1 hour and 25 minutes
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
-
Week 11
Day 2 (Chest)
Pre-Workout: NutriBullet Shake (banana, frozen berries, spinach, sliced apple, scoop of peanut butter, pumpkin seeds, almond milk, grapes)
Flat Bench Press (barbell)
300x5
300x5
315x3
315x3
Butterflies (dumbbell)
55x10
55x10
55x10
Incline Bench Press (barbell)
255x5
255x5
270x3
270x3
Incline Bench Press (dumbbell)
60x12
60x12
60x12
Dips
3 sets of 20
Raised push-ups
3 sets of 20
Weighted Decline sit-ups (with 45 pound plate)
3 sets of 25
Trunk Rotators (with 45 pound plate)
3 sets of 50
Resistance Tube bands-Butterflies
3 sets of 15
Resistance Tube bands-Pulls
3 sets of 15 (each arm)
Post-workout: Phase8 (1 scoop vanilla flavor w/almond milk)
Time of workout: 1 hour and 20 minutes
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
-
Week 11
Day 3 (Accessory Day)
Pre-Workout: NutriBullet Shake (banana, frozen berries, spinach, apple, grapes, strawberries, almonds, coconut milk)
Upright Row (EZ bar)
185x10
185x10
185x10
Bent Over Rows (Swiss bar)
165x10
165x10
165x10
Triceps Kickbacks (dumbbell)
45x10 (each arm)
45x10 (each arm)
45x10 (each arm)
Single arm tricep pulley
60x12 (each arm)
60x12 (each arm)
60x12 (each arm)
Shoulder shrugs (barbell)
315x15
315x15
315x15
Shoulder shrugs (dumbbell)
60x25
60x25
60x25
Pull-ups
3 sets of 10
Front Raises (Swiss bar)
90x10
90x10
90x10
Resistance Tube bands-Lateral raises
3 sets of 15
Resistance Tube bands-Behind head triceps extensions
3 sets of 15
Behind head triceps extensions (dumbbell)
60x15
60x15
60x15
Post-workout: Phase8 (1 scoop vanilla flavor w/almond milk)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
-
Week 11
Day 4 (Cardio)
Pre-Workout: NutriBullet Shake (banana, oats, frozen berries, scoop of peanut butter, 1 egg, spinach, pumpkin seeds, chocolate milk)
3.5 mile outdoor run
Post-workout: None
Time of workout: 35 minutes
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
Note: Pretty hot and windy. Tough runnin'.....
-
Week 11
Day 5 (secondary chest/ab day)
Pre-Workout: None
Flat Bench Press (w/35 pound Swiss Bar)
285x5
285x5
295x3
295x3
Incline Bench Press (w/35 pound Swiss Bar)
235x5
235x5
250x3
250x3
Close-grip Bench Press (w/35 pound Swiss Bar)
215x5
215x5
230x3
230x3
Leg raises (while hanging from pull-up bar)
3 sets of 20
Post-workout: None
Time of workout: 45 minutes
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
