Hacksaw Jim Duggan!
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Hacksaw Jim Duggan!
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Week 3
Day 7
Pre-Workout: None
Elliptical Machine
Post-workout: None
Time of workout: 1 hour 10 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Note: Fasted cardio.
Week 4
Day 1
Pre-Workout: Coffee
Lat Pulldowns (Wide Grip) +
140x12
140x12
140x12
Reverse Grip Pulldowns (14" Bar)
140x12
140x12
Landmine Rows (Neutral Grip) +
180x12
180x12
180x12
Seal Rows +
75x12
75x12
75x12
Single Arm Seated Cable Rows
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 15 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 4
Day 2
Pre-Workout: Coffee
Y-T-W-L's w/lightweight bands
3 sets of 40
Incline Bench Press - Swiss Bar
165x12
165x12
180x8
180x8
Close Grip Bench Press
175x12
175x12
175x12
Weighted Triceps Dips
BW+20x20
BW+20x20
BW+20x20
Dumbbell Preacher Curls
35x12
35x12
35x12
Triceps Pushdown - Rope
70x12
70x12
70x12
Post-workout: None
Time of workout: 1 hour 10 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 4
Day 3
Pre-Workout: None
Chin-ups
3 sets of 10
Y-T-W-L's w/lightweight bands
3 sets of 40
Decline Weighted Sit-ups
Body weight+45x30
Body weight+45x30
Body weight+45x30
Floor Press - Dumbbells
75x12
75x12
75x12
Hanging Leg Raises
BWx20
BWx20
BWx20
Trunk Rotators
45x50
45x50
45x50
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour 30 minute outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 4
Day 4
Pre-Workout: Cottage Cheese
Back Squat
240x12
240x12
260x8
260x8
Snatch Grip Deadlifts
230x12
230x12
230x12
Wrist-Roller
3 sets of 5 with 10 pounds
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: 20 minute skip rope routine and 60 minute outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 4
Day 5
Pre-Workout: Shredded Chicken
Military Press (Dumbbells)
75x12
75x12
75x12
Squeeze Press (Dumbbells)
60x12
60x12
60x12
Standing OHP (Hex Bar)
145x12
145x12
145x12
Front Raise (Dumbbells)
40x12
40x12
40x12
Single Arm Behind the neck Triceps Extension (Dumbbells)
30x12
30x12
30x12
Cable Crunches
100x25
100x25
100x25
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: 20 minute skip-rope routine and 1 hour outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 4
Day 6
Pre-Workout: None
Seated Cable Row - Lat Bar
165x12
165x12
165x12
Face Pulls - Ergo Grips
90x12
90x12
90x12
Weighted Neutral-Grip Pullups
BW+25 x10
BW+25 x10
BW+25 x10
Meadows Rows - Landmine
65x12
65x12
65x12
Cable Curls - Rope
80x12
80x12
80x12
Behind the neck Triceps Extension (Rope with Ergo handles)
55x12
55x12
55x12
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: 20 minute skip-rope routine and 1 hour outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 5
Day 1
Pre-Workout: Bacon & Eggs
Lat Pulldowns (Wide Grip)
160x8
160x8
160x8
Reverse Grip Pulldowns (14" Bar) +
160x8
160x8
Landmine Rows (Neutral Grip)
200x8
200x8
200x8
Seal Rows
85x8
85x8
85x8
Single Arm Seated Cable Rows +
70x8
70x8
70x8
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: 1 hour outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 5
Day 2
Pre-Workout: Coffee
Y-T-W-L's w/lightweight bands
3 sets of 40
Incline Bench Press - Swiss Bar
185x8
185x8
200x5
200x5
Close Grip Bench Press +
185x8
185x8
185x8
Weighted Triceps Dips
BW+20x20
BW+20x20
BW+20x20
Dumbbell Preacher Curls
45x8
45x8
45x8
Triceps Pushdown - Rope
85x8
85x8
85x8
Post-workout: None
Time of workout: 1 hour 10 minutes
Additional cardio: 30 minute outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 5
Day 3
Pre-Workout: None
Chin-ups
3 sets of 10
Y-T-W-L's w/lightweight bands
3 sets of 40
Decline Weighted Sit-ups
Body weight+45x30
Body weight+45x30
Body weight+45x30
Floor Press - Dumbbells +
80x8
80x8
80x8
Hanging Leg Raises
BWx20
BWx20
BWx20
Trunk Rotators
45x50
45x50
45x50
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour 30 minute outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 5
Day 4
Pre-Workout: Smoothie
Back Squat +
265x8
265x8
285x5
285x5
Snatch Grip Deadlifts +
250x8
250x8
250x8
Wrist-Roller
3 sets of 5 with 10 pounds
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: 60 minute outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 5
Day 5
Pre-Workout: Smoothie
Military Press (Dumbbells)
80x8
80x8
80x8
Incline Dumbbell Flies
45x8
45x8
45x8
Standing OHP (Hex Bar)
160x8
160x8
160x8
Front Raise (Dumbbells)
45x8
45x8
45x8
Single Arm Behind the neck Triceps Extension (Dumbbells)
35x8
35x8
35x8
Cable Crunches
100x25
100x25
100x25
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: 20 minute skip-rope routine and 1 hour outdoor walk w/weighted vest
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 5
Day 6
Pre-Workout: Smoothie
Seated Cable Row - Lat Bar +
185x8
185x8
185x8
Face Pulls - Ergo Grips
105x8
105x8
105x8
Weighted Neutral-Grip Pullups
BW+25 x10
BW+25 x10
BW+25 x10
Meadows Rows - Landmine
85x8
85x8
85x8
Cable Curls - Rope
95x8
95x8
95x8
Behind the neck Triceps Extension (Rope with Ergo handles)
65x8
65x8
65x8
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: 20 minute skip-rope routine and 1 hour outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 5
Day 7
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 (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Note: Fasted cardio.
Week 6
Day 1
Pre-Workout: Bacon & Eggs
Lat Pulldowns (Wide Grip)
160x8
160x8
160x8
Reverse Grip Pulldowns (14" Bar) +
165x8
165x8
Landmine Rows (Neutral Grip)
200x8
200x8
200x8
Seal Rows
85x8
85x8
85x8
Single Arm Seated Cable Rows
75x8
75x8
75x8
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 6
Day 2
Pre-Workout: Coffee
Y-T-W-L's w/lightweight bands
3 sets of 40
Incline Bench Press - Swiss Bar +
185x8
185x8
200x5
200x5
Close Grip Bench Press +
190x8
190x8
190x8
Weighted Triceps Dips
BW+20x20
BW+20x20
BW+20x20
Dumbbell Preacher Curls
45x8
45x8
45x8
Triceps Pushdown - Rope
85x8
85x8
85x8
Post-workout: None
Time of workout: 1 hour 10 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 6
Day 3
Pre-Workout: None
Chin-ups
3 sets of 10
Y-T-W-L's w/lightweight bands
3 sets of 40
Decline Weighted Sit-ups
Body weight+45x30
Body weight+45x30
Body weight+45x30
Floor Press - Dumbbells +
85x8
85x8
85x8
Hanging Leg Raises
BWx20
BWx20
BWx20
Trunk Rotators
45x50
45x50
45x50
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour 30 minute outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 6
Day 4
Pre-Workout: Smoothie
Back Squat
270x8
270x8
290x5
290x5
Snatch Grip Deadlifts +
260x8
260x8
260x8
Wrist-Roller
3 sets of 5 with 10 pounds
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: 90 minute outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 6
Day 5
Pre-Workout: None
Military Press (Dumbbells)
80x8
80x8
80x8
Incline Dumbbell Flies
45x8
45x8
45x8
Standing OHP (Hex Bar)
160x8
160x8
160x8
Front Raise (EZ Bar) +
60x8
60x8
60x8
Single Arm Lateral Raises (Cable)
20x8
20x8
20x8
Cable Crunches
100x25
100x25
100x25
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: 90 minute outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 6
Day 6
Pre-Workout: None
Seated Cable Row - Lat Bar +
190x8
190x8
190x8
Face Pulls - Ergo Grips
105x8
105x8
105x8
Weighted Neutral-Grip Pullups
BW+25 x10
BW+25 x10
BW+25 x10
Meadows Rows - Landmine
90x8
90x8
90x8
Cable Curls - Rope
100x8
100x8
100x8
Behind the neck Triceps Extension (Rope with Ergo handles)
65x8
65x8
65x8
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: 20 minute skip-rope routine and 1 hour outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 6
Day 7
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 (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Note: Fasted cardio.
Week 7
Day 1
Pre-Workout: Bacon & Eggs
Lat Pulldowns (Wide Grip)
160x8
160x8
160x8
Reverse Grip Pulldowns (14" Bar) +
170x8
170x8
Landmine Rows (Neutral Grip)
200x8
200x8
200x8
Seal Rows
85x8
85x8
85x8
Single Arm Seated Cable Rows
80x8
80x8
80x8
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 7
Day 2
Pre-Workout: None
Y-T-W-L's w/lightweight bands
3 sets of 40
Incline Bench Press - Swiss Bar
185x8
185x8
200x5
200x5
Close Grip Bench Press
195x8
195x8
195x8
Weighted Triceps Dips
BW+20x20
BW+20x20
BW+20x20
Dumbbell Preacher Curls
45x8
45x8
45x8
Triceps Pushdown - Rope
85x8
85x8
85x8
Post-workout: None
Time of workout: 1 hour 10 minutes
Additional cardio: 1 hour outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 7
Day 3
Pre-Workout: None
Chin-ups
3 sets of 10
Y-T-W-L's w/lightweight bands
3 sets of 40
Decline Weighted Sit-ups
Body weight+45x30
Body weight+45x30
Body weight+45x30
Floor Press - Dumbbells +
90x8
90x8
90x8
Hanging Leg Raises
BWx20
BWx20
BWx20
Trunk Rotators
45x50
45x50
45x50
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour 30 minute outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 7
Day 4
Pre-Workout: None
Back Squat
270x8
270x8
290x5
290x5
Snatch Grip Deadlifts
260x8
260x8
260x8
Wrist-Roller
3 sets of 5 with 10 pounds
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: 90 minute outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 7
Day 5
Pre-Workout: None
Military Press (Dumbbells)
80x8
80x8
80x8
Incline Dumbbell Flies
45x8
45x8
45x8
Standing OHP (Hex Bar)
160x8
160x8
160x8
Front Raise (EZ Bar) +
65x8
65x8
65x8
Single Arm Lateral Raises (Cable)
20x8
20x8
20x8
Cable Crunches
100x25
100x25
100x25
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: 20 minute skip-rope routine and 1 hour outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 7
Day 6
Pre-Workout: None
Seated Cable Row - Lat Bar +
195x8
195x8
195x8
Face Pulls - Ergo Grips +
105x8
105x8
105x8
Weighted Neutral-Grip Pullups
BW+25 x10
BW+25 x10
BW+25 x10
Meadows Rows - Landmine +
90x8
90x8
90x8
Cable Curls - Rope +
100x8
100x8
100x8
Behind the neck Triceps Extension (Rope with Ergo handles)
65x8
65x8
65x8
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: 20 minute skip-rope routine and 1 hour outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 7
Day 7
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 (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Note: Fasted cardio.
Week 8
Day 1
Pre-Workout: Bacon & Eggs
Lat Pulldowns (Wide Grip)
160x8
160x8
160x8
Reverse Grip Pulldowns (14" Bar) +
175x8
175x8
Landmine Rows (Neutral Grip)
200x8
200x8
200x8
Seal Rows
85x8
85x8
85x8
Single Arm Seated Cable Rows
80x8
80x8
80x8
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: 1 hour outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin