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Week 7
Day 3 (Arms)
Pre-Workout: NutriBullet smoothie (frozen fruit, grapes, scoop of PB Fit, coconut oil, almonds, spinach, chia seed, almond milk)
Preacher Curls (EZ-bar)
110x8
110x8
110x8
Dumbbell Curls (dumbbells)
50x9
50x9
50x9
Hanging Isolation Curls (dumbbells)
40x10
40x10
40x10
Rope Hammer Curl
135x12
135x12
135x12
Pull-ups (hammer-grip)
3 sets of 10
Reverse Curls (EZ-bar)
115x12
115x12
115x12
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: Phase8 (One scoop vanilla flavor w/water and almond milk)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
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Week 7
Day 4 (Shoulders/back- Light)
Pre-Workout: None
Standing OHP (barbell)
175x8
175x8
190x5
190x5
Military Press (Swiss Bar)
165x8
165x8
165x8
Upright Row (EZ-bar)
155x10
155x10
155x10
Barbell Shrugs
305x15
305x15
305x15
Dumbbell Shrugs
60x25
60x25
60x25
Overhead Press--Rogue Bands
3 sets of 15
Upright Rows--Rogue Bands
3 sets of 15
Pull-ups (ultra wide-grip)
3 sets of 10
Post-workout: None
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
-
Week 7
Day 5 (Legs/Chest - Light)
Pre-Workout: None
Back Squats
250x8
250x8
270x5
270x5
Flat Bench Press (Barbell)
260x8
260x8
275x5
275x5
Incline Bench Press (Barbell)
215x8
215x8
230x5
230x5
Tricep rope push-downs
115x15
115x15
115x15
Tricep push-down with 20" bar
135x20
135x20
135x20
Dips
3 sets of 20
Butterflies--Rogue Bands
3 sets of 15
Post-workout: None
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg) and a Multi-vitamin
-
Week 7
Day 6 (cardio)
Pre-Workout: None
3.5 mile outdoor run
Time: 31 minutes
Post-workout: None
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
-
Week 8
Day 1 (Shoulders/back- Heavy)
Pre-Workout: Bacon, eggs, coffee
Standing OHP (barbell)
190x8
190x8
205x5
205x5
Military Press (Swiss Bar)
175x8
175x8
175x8
Upright Row (EZ-bar)
175x10
175x10
175x10
Lateral Raises (dumbbell)
45x10
45x10
45x10
Front Raises (Swiss Bar)
85x10
85x10
85x10
Pull-ups (ultra wide-grip)
3 sets of 12
Trunk Rotators (with 45 pound plate)
3 sets of 50
Bradford Presses (barbell)
130x20
130x20
130x20
Post-workout: Phase8 (One scoop vanilla flavor w/water and almond milk)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
-
Week 8
Day 2 (Legs/Chest - Heavy)
Pre-Workout: None
Back Squats
270x8
270x8
290x5
290x5
Flat Bench Press (Swiss Bar)
250x8
250x8
265x5
265x5
Incline Bench Press (Swiss Bar)
210x8
210x8
225x5
225x5
Butterflies (dumbbell)
50x10
50x10
50x10
Raised push-ups
3 sets of 20
Flat Bench Press (Barbell with Rogue Bands added for resistance)
170x8
170x8
170x8
Post-workout: None
Time of workout: 1 hour and 30 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg) and a Multi-vitamin
-
Week 8
Day 3 (Arms)
Pre-Workout: None
Preacher Curls (EZ-bar)
110x8
110x8
110x8
Dumbbell Curls (dumbbells)
50x9
50x9
50x9
Hanging Isolation Curls (dumbbells)
40x10
40x10
40x10
Rope Hammer Curl
135x12
135x12
135x12
Pull-ups (hammer-grip)
3 sets of 10
Reverse Curls (EZ-bar)
95x10
95x10
95x10
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 and 15 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
Additional cardio: 30 minute walk on treadmill
-
Week 8
Day 4 (Shoulders/back- Light)
Pre-Workout: None
Standing OHP (barbell)
175x8
175x8
190x5
190x5
Military Press (Swiss Bar)
165x8
165x8
165x8
Upright Row (EZ-bar)
155x10
155x10
155x10
Barbell Shrugs
305x15
305x15
305x15
Dumbbell Shrugs
60x25
60x25
60x25
Overhead Press--Rogue Bands
3 sets of 15
Upright Rows--Rogue Bands
3 sets of 15
Pull-ups (ultra wide-grip)
3 sets of 10
Post-workout: None
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
-
Week 8
Day 5 (Legs/Chest - Light)
Pre-Workout: None
Back Squats
250x8
250x8
270x5
270x5
Flat Bench Press (Swiss Bar)
235x8
235x8
250x5
250x5
Incline Bench Press (Swiss Bar)
195x8
195x8
210x5
210x5
Tricep rope push-downs
125x15
125x15
125x15
Tricep push-down with 20" bar
135x20
135x20
135x20
Dips
3 sets of 20
Butterflies--Rogue Bands
3 sets of 15
Post-workout: None
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg) and a Multi-vitamin
-
Week 8
Day 6 (cardio/abs)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, avocado, PB Fit powder, almonds, coconut oil, spinach, almond milk)
3.5 mile outdoor run
Time: 33 minutes
Decline sit-ups w/45 pound plate
3 sets of 30
Hanging leg raises
3 sets of 20
Kneeling Crunches--Rogue Bands
3 sets of 25
Post-workout: None
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
-
Week 9
Day 1 (Shoulders/back- Heavy)
Pre-Workout: Sausage, eggs, coffee
Standing OHP (barbell)
205x5
205x5
220x3
220x3
Military Press (Swiss Bar)
175x8
175x8
175x8
Upright Row (EZ-bar)
175x10
175x10
175x10
Lateral Raises (dumbbell)
50x10
50x10
50x10
Front Raises (Swiss Bar)
85x10
85x10
85x10
Pull-ups (ultra wide-grip)
3 sets of 12
Trunk Rotators (with 45 pound plate)
3 sets of 50
Bradford Presses (barbell)
130x20
130x20
130x20
Post-workout: Phase8 (One scoop vanilla flavor w/water and almond milk)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
-
Week 9
Day 2 (Legs/Chest - Heavy)
Pre-Workout: Steak, eggs, coffee
Back Squats
275x5
275x5
295x3
295x3
Flat Bench Press (Barbell)
295x5
295x5
310x3
310x3
Incline Bench Press (Barbell)
260x5
260x5
275x3
275x3
Butterflies (dumbbell)
50x10
50x10
50x10
Raised push-ups
3 sets of 20
Flat Bench Press (Barbell with Rogue Bands added for resistance)
175x8
175x8
175x8
Post-workout: Phase8 (One scoop vanilla flavor w/water and almond milk)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg) and a Multi-vitamin
Note: Had to back the weight off squats a bit as my lower back is giving me issues. Bench felt good.
-
[QUOTE=ajdahlheimer;1439663691]Week 9
Day 2 (Legs/Chest - Heavy)
Pre-Workout: Steak, eggs, coffee
Back Squats
275x5
275x5
295x3
295x3
Flat Bench Press (Barbell)
295x5
295x5
310x3
310x3
Incline Bench Press (Barbell)
260x5
260x5
275x3
275x3
Butterflies (dumbbell)
50x10
50x10
50x10
Raised push-ups
3 sets of 20
Flat Bench Press (Barbell with Rogue Bands added for resistance)
175x8
175x8
175x8
Post-workout: Phase8 (One scoop vanilla flavor w/water and almond milk)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg) and a Multi-vitamin
Note: Had to back the weight off squats a bit as my lower back is giving me issues. Bench felt good.[/QUOTE]Hope the back takes care of itself soon! Besides that, good session!
-
[QUOTE=Jbizzlechizzle;1439735311]Hope the back takes care of itself soon! Besides that, good session![/QUOTE]
Thanks broseph. It's weird cuz it doesn't hurt when I'm actually deep in my squat, it hurts when I am just standing there upright with the bar on my shoulders. Feels like pins jabbing into my lower back.
-
Week 9
Day 3 (Arms)
Pre-Workout: None
Preacher Curls (EZ-bar)
110x8
110x8
110x8
Hammer Curls (dumbbells)
50x10
50x10
50x10
Hanging Isolation Curls (dumbbells)
40x10
40x10
40x10
Rope Hammer Curl
135x12
135x12
135x12
Pull-ups (hammer-grip)
3 sets of 10
Reverse Cable Curls
115x12
115x12
115x12
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: Phase8 (One scoop vanilla flavor w/water and almond milk)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
Additional Cardio: 3.5 mile outdoor run (33 minutes)
Note: the run really wasn't planned, just had some extra time on my hands and it was gorgeous outside.
-
Week 9
Day 4 (Shoulders/back- Light)
Pre-Workout: None
Standing OHP (barbell)
190x5
190x5
205x3
205x3
Military Press (Swiss Bar)
165x8
165x8
165x8
Upright Row (EZ-bar)
155x10
155x10
155x10
Barbell Shrugs
305x15
305x15
305x15
Dumbbell Shrugs
60x25
60x25
60x25
Overhead Press--Rogue Bands
3 sets of 15
Upright Rows--Rogue Bands
3 sets of 15
Pull-ups (ultra wide-grip)
3 sets of 10
Post-workout: None
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
-
Week 9
Day 5 (Legs/Chest - Light)
Pre-Workout: Coffee and banana
Back Squats
255x5
255x5
275x3
275x3
Flat Bench Press (barbell)
280x5
280x5
295x3
295x3
Incline Bench Press (barbell)
245x5
245x5
260x3
260x3
Tricep rope push-downs
125x15
125x15
125x15
Tricep push-down with 20" bar
135x20
135x20
135x20
Dips
3 sets of 20
Butterflies--Rogue Bands
3 sets of 15
Post-workout: Phase8 (One scoop vanilla flavor w/water and almond milk)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg) and a Multi-vitamin
Note: Continuing to keep the weight low on squats (even for light day). Back was still tight, but at least was still able to complete the sets. I'll take it.
-
Week 10
Day 1 (Shoulders/back- Heavy)
Pre-Workout: Coffee
Standing OHP (barbell)
205x5
205x5
220x3
220x3
Military Press (Swiss Bar)
175x8
175x8
175x8
Upright Row (EZ-bar)
175x10
175x10
175x10
Lateral Raises (dumbbell)
50x10
50x10
50x10
Front Raises (Swiss Bar)
85x10
85x10
85x10
Pull-ups (ultra wide-grip)
3 sets of 12
Trunk Rotators (with 45 pound plate)
3 sets of 50
Bradford Presses (barbell)
130x20
130x20
130x20
Post-workout: Phase8 (One scoop vanilla flavor w/water and almond milk)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
-
Week 10
Day 2 (Legs/Chest - Heavy)
Pre-Workout: None
Back Squats
285x5
285x5
305x3
305x3
Flat Bench Press (Barbell)
295x5
295x5
310x3
310x3
Incline Bench Press (Barbell)
260x5
260x5
275x3
275x3
Butterflies (dumbbell)
50x10
50x10
50x10
Raised push-ups
3 sets of 20
Flat Bench Press (Barbell with Rogue Bands added for resistance)
175x8
175x8
175x8
Post-workout: None
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg) and a Multi-vitamin
Note: Lower back felt much much better for this workout
-
Week 10
Day 3 (Arms)
Pre-Workout: NutriBullet smoothie (frozen fruit, strawberries, scoop of PB Fit, coconut oil, almonds, spinach, oats, almond milk)
Preacher Curls (EZ-bar)
110x8
110x8
110x8
Dumbbell Curls (dumbbells)
50x10
50x10
50x10
Hanging Isolation Curls (dumbbells)
40x10
40x10
40x10
Rope Hammer Curl
135x12
135x12
135x12
Pull-ups (hammer-grip)
3 sets of 10
Reverse Curls (EZ-bar)
95x10
95x10
95x10
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 and 15 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
-
Week 10
Day 4 (Shoulders/back- Light)
Pre-Workout: None
Standing OHP (barbell)
190x5
190x5
205x3
205x3
Military Press (Swiss Bar)
165x8
165x8
165x8
Upright Row (EZ-bar)
155x10
155x10
155x10
Barbell Shrugs
305x15
305x15
305x15
Dumbbell Shrugs
60x25
60x25
60x25
Overhead Press--Rogue Bands
3 sets of 15
Upright Rows--Rogue Bands
3 sets of 15
Pull-ups (ultra wide-grip)
3 sets of 10
Post-workout: None
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
-
Week 10
Day 5 (Legs/Chest - Light)
Pre-Workout: None
Back Squats
265x5
265x5
285x3
285x3
Flat Bench Press (barbell)
280x5
280x5
295x3
295x3
Incline Bench Press (barbell)
245x5
245x5
260x3
260x3
Tricep rope push-downs
125x15
125x15
125x15
Tricep push-down with 20" bar
135x20
135x20
135x20
Dips
3 sets of 20
Butterflies--Rogue Bands
3 sets of 15
Post-workout: None
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg) and a Multi-vitamin
-
Week 11
Day 1 (Shoulders/back- Heavy)
Pre-Workout: Coffee
Standing OHP (barbell)
205x5
205x5
220x3
220x3
Military Press (Swiss Bar)
175x8
175x8
175x8
Upright Row (EZ-bar)
175x10
175x10
175x10
Lateral Raises (dumbbell)
50x10
50x10
50x10
Front Raises (Swiss Bar)
85x10
85x10
85x10
Pull-ups (ultra wide-grip)
3 sets of 12
Trunk Rotators (with 45 pound plate)
3 sets of 50
Bradford Presses (barbell)
130x20
130x20
130x20
Post-workout: Phase8 (One scoop vanilla flavor w/water and almond milk)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
-
Week 11
Day 2 (Legs/Chest - Heavy)
Pre-Workout: NutriBullet smoothie (banana, frozen fruit, scoop of PB Fit, coconut oil, almonds, spinach, oats, almond milk)
Back Squats
290x5
290x5
310x3
310x3
Flat Bench Press (Barbell)
300x5
300x5
315x3
315x3
Incline Bench Press (Barbell)
260x5
260x5
275x3
275x3
Butterflies (dumbbell)
50x10
50x10
50x10
Raised push-ups
3 sets of 20
Flat Bench Press (Barbell with Rogue Bands added for resistance)
175x8
175x8
175x8
Post-workout: Phase8 (One scoop vanilla flavor w/water and almond milk)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg) and a Multi-vitamin
Note: Been a while since I had a flat bench session where all of the sets were 300 or more. Felt pretty good.
-
Week 11
Day 3 (Arms)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, avocado, scoop of PB Fit, coconut oil, almonds, spinach, oats, almond milk)
Preacher Curls (EZ-bar)
110x8
110x8
110x8
Hammer-Curls (dumbbells)
55x10
55x10
55x10
Hanging Isolation Curls (dumbbells)
40x10
40x10
40x10
Rope Hammer Curl
135x12
135x12
135x12
Pull-ups (hammer-grip)
3 sets of 10
Reverse Curls (EZ-bar)
95x10
95x10
95x10
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 and 15 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
-
Still hard at it AJ, I see your squats are building up some good numbers and your pressing is still strong as Faak! So strong on the bench the other day, mirin!
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[QUOTE=raynerd;1442806791]Still hard at it AJ, I see your squats are building up some good numbers and your pressing is still strong as Faak! So strong on the bench the other day, mirin![/QUOTE]
Thanks, brah. I may draw the line at 315 for squatting, just maybe increase the reps w/that amount over time if my strength goes up. I took such a long break from squats that my form is also not great. Depth isn't really the problem as much as leaning over my toes.
-
Week 11
Day 4 (cardio)
Pre-Workout: None
3.5 mile outdoor run
Time: 31 minutes
Post-workout: None
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
-
[QUOTE=ajdahlheimer;1442821341]Thanks, brah. I may draw the line at 315 for squatting, just maybe increase the reps w/that amount over time if my strength goes up. I took such a long break from squats that my form is also not great. Depth isn't really the problem as much as leaning over my toes.[/QUOTE]
Ya squats are always a work in progress for me as well. I am gaining some strength right now but just can't get consistent with depth yet. For the most part I was able to get rid of my forward lean. I used to force my head back and up coming out of the hole, and this actually make my forward lean worse. It would round my upper back and put me more forward.
I started looking down at the floor a little ways in front of me and keeping my neck more neutral and it really helped my bar path. Might be something to try.
As well ankle flexibility is a huge contributor to getting on your toes, so stretch out the calves and Achilles' tendon before you squat and see if that helps!
-
[QUOTE=ajdahlheimer;1442821341]Thanks, brah. I may draw the line at 315 for squatting, just maybe increase the reps w/that amount over time if my strength goes up. I took such a long break from squats that my form is also not great. Depth isn't really the problem as much as leaning over my toes.[/QUOTE]I'll have to look back and see if you've posted a video, but knees over your toes isn't really a bad thing especially if you're a high bar squatter like I am. If you haven't posted a video, you should. It's actually pretty natural for your knees to travel over your toes. As long as your heels aren't coming up off the ground and you're not feeling pain, I think you're ok. If you look at any oly lifter, you'll see that their knees are over their toes when they squat.
