-
Week 3
Day 4 (Legs/Traps/Triceps)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk)
Back Squats
235x12
235x12
255x8
255x8
Barbell Shrugs
345x15
345x15
345x15
Dumbbell Shrugs
60x25
60x25
60x25
Tricep push-down with 20" bar
105x10
105x10
105x10
Tricep rope push-downs
90x10
90x10
90x10
Overhead Rope-Extension
70x10
70x10
70x10
Post-workout: Optimum Nutrition Micronized Creatine Powder (5g), Gold Standard 100% Whey Protein (1.5 scoops peanut butter chocolate flavor)
Time of workout: 1 hour
Additional cardio: 45 minute outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 3
Day 5 (abs)
Pre-Workout: None
Decline sit-ups w/45 pound plate
3 sets of 30
Hanging leg raises
3 sets of 20
Cable crunches
3 sets of 25 with 75 pounds
Kneeling Crunches--Rogue Bands
3 sets of 25
Time: 30 minutes
Additional cardio: 20 minute skip-rope routine
Post-workout: Optimum Nutrition Micronized Creatine Powder (5g), Gold Standard 100% Whey Protein (1.5 scoops peanut butter chocolate flavor)
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 3
Day 6 (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: This run kind of sucked. Think it was the combination of the humidity climbing about halfway through and being dehydrated from the coffee I had this morning (typically do a fasted cardio).
-
Week 4
Day 1 (Back)
Pre-Workout: Bacon & Eggs
Snatch-grip Deads (barbell)
235x12
285x8
315x5
345x3
T-Bar Rows (barbell)
200x10
200x10
200x10
Upright Rows (EZ bar)
165x10
165x10
165x10
Face-Pulls (cable)
90x10
90x10
90x10
Lat-pullowns
180x10
180x10
180x10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Seated Cable Rows
180x10
180x10
180x10
Post-workout: Optimum Nutrition Micronized Creatine Powder (5g)
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/Shoulders)
Pre-Workout: None
Flat Bench Press (Barbell)
235x12
235x12
250x8
250x8
Standing Log Press (Swiss Bar) +
125x12
125x12
145x8
145x8
Standing OHP (Dumbbells)
60x10
60x10
60x10
Dumbbell Flies
50x10
50x10
50x10
Juarez Valley 10 Dip
10 sets of 10, 1, 9, 2, 8, 3, 7, 4, 6, 5 reps, walk 16 feet between reps
Standing Front raises (Swiss Bar)
75x10
75x10
75x10
DB Floor Flies into Hex Press (Dumbbells)
40x10
40x10
40x10
Post-workout: Optimum Nutrition 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 4
Day 3 (Arms)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk)
Cable Curls from squatting position
80x8
80x8
80x8
Standing Curls (EZ-bar)
95x10
95x10
95x10
Pull-ups (neutral-grip)
3 sets of 10
Rope Hammer Curls
105x10
105x10
105x10
Standing Curls (Swiss Bar - narrow grip)
95x10
95x10
95x10
Dumbbell Wrist Curls
45x20
45x20
45x20
Wrist-Roller
3 sets of 5 with 7.5 pounds
Hammer Curls--Rogue Bands
3 sets of 15
Post-workout: Optimum Nutrition 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), Chondroitin (275mg), and a Multi-vitamin
-
Week 4
Day 4 (Legs/Traps/Triceps)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk)
Back Squats
240x12
240x12
260x8
260x8
Barbell Shrugs
345x15
345x15
345x15
Dumbbell Shrugs
60x25
60x25
60x25
Tricep push-down with 20" bar
105x10
105x10
105x10
Tricep rope push-downs
90x10
90x10
90x10
Overhead Rope-Extension
70x10
70x10
70x10
Post-workout: Optimum Nutrition 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 4
Day 5 (abs)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk)
Decline sit-ups w/45 pound plate
3 sets of 30
Hanging leg raises
3 sets of 20
Cable crunches
3 sets of 25 with 75 pounds
Kneeling Crunches--Rogue Bands
3 sets of 25
Time: 30 minutes
Additional cardio: 20 minute skip-rope routine
Post-workout: Optimum Nutrition Micronized Creatine Powder (5g), Gold Standard 100% Whey Protein (1.5 scoops peanut butter chocolate flavor)
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 4
Day 6 (Cardio)
Pre-Workout: Coffee
5k run (on treadmill)
Post-workout: Optimum Nutrition 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 5
Day 1 (Back)
Pre-Workout: None
Snatch-grip Deads (barbell)
235x12
285x8
315x5
345x3
T-Bar Rows (barbell)
200x10
200x10
200x10
Upright Rows (EZ bar)
170x10
170x10
170x10
Face-Pulls (cable)
90x10
90x10
90x10
Lat-pullowns
180x10
180x10
180x10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Seated Cable Rows
180x10
180x10
180x10
Post-workout: Optimum Nutrition Micronized Creatine Powder (5g)
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 5
Day 2 (Chest/Shoulders)
Pre-Workout: None
Flat Bench Press (Barbell)
255x8
255x8
270x5
270x5
Standing Log Press (Swiss Bar) +
155x8
155x8
175x5
175x5
Standing OHP (Dumbbells)
60x10
60x10
60x10
Dumbbell Flies
50x10
50x10
50x10
Juarez Valley 10 Dip
10 sets of 10, 1, 9, 2, 8, 3, 7, 4, 6, 5 reps, walk 16 feet between reps
Standing Front raises (Swiss Bar)
85x10
85x10
85x10
DB Floor Flies into Hex Press (Dumbbells)
40x10
40x10
40x10
Post-workout: Optimum Nutrition 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 5
Day 3 (Arms)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, walnuts, almond milk)
Cable Curls from squatting position
80x8
80x8
80x8
Standing Dumbbell Curls (dumbbells)
50x9
50x9
50x9
Pull-ups (neutral-grip)
3 sets of 10
Rope Hammer Curls
100x10
100x10
100x10
Standing Curls (Swiss Bar - narrow grip)
95x10
95x10
95x10
Dumbbell Wrist Curls
45x20
45x20
45x20
Wrist-Roller
3 sets of 5 with 7.5 pounds
Hammer Curls--Rogue Bands
3 sets of 15
Post-workout: Optimum Nutrition Micronized Creatine Powder (5g), Gold Standard 100% Whey Protein (1.5 scoops 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), Chondroitin (275mg), and a Multi-vitamin
-
Week 5
Day 4 (Legs/Traps/Triceps)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk)
Back Squats
265x8
265x8
285x5
285x5
Barbell Shrugs
345x15
345x15
345x15
Dumbbell Shrugs
60x25
60x25
60x25
Tricep push-down with 20" bar
105x10
105x10
105x10
Tricep rope push-downs
90x10
90x10
90x10
Overhead Rope-Extension
70x10
70x10
70x10
Post-workout: Optimum Nutrition 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 5
Day 5 (abs)
Pre-Workout: None
Decline sit-ups w/45 pound plate
3 sets of 30
Hanging leg raises
3 sets of 20
Cable crunches
3 sets of 25 with 75 pounds
Kneeling Crunches--Rogue Bands
3 sets of 25
Time: 30 minutes
Additional cardio: 20 minute skip-rope routine
Post-workout: Optimum Nutrition Micronized Creatine Powder (5g)
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 5
Day 6 (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: Ran this morning as the sun rose. High 40's for temp but not windy.
-
Week 6
Day 1 (Chest/Shoulders)
Pre-Workout: None
Flat Bench Press (Barbell)
260x8
260x8
275x5
275x5
Standing Log Press (Swiss Bar) +
160x8
160x8
180x5
180x5
Standing OHP (Dumbbells) +
60x10
60x10
60x10
Dumbbell Flies
55x10
55x10
55x10
Juarez Valley 10 Dip
10 sets of 10, 1, 9, 2, 8, 3, 7, 4, 6, 5 reps, walk 16 feet between reps
Standing Front raises (Swiss Bar)
85x10
85x10
85x10
DB Floor Flies into Hex Press (Dumbbells)
40x10
40x10
40x10
Post-workout: Optimum Nutrition 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 2 (Back)
Pre-Workout: None
Snatch-grip Deads (barbell)
235x12
285x8
315x5
345x3
T-Bar Rows (barbell)
200x10
200x10
200x10
Upright Rows (EZ bar)
170x10
170x10
170x10
Face-Pulls (cable)
90x10
90x10
90x10
Lat-pullowns
180x10
180x10
180x10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Seated Cable Rows
180x10
180x10
180x10
Post-workout: Optimum Nutrition Micronized Creatine Powder (5g), Gold Standard 100% Whey Protein (1.5 scoops peanut butter chocolate flavor)
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 6
Day 3 (Arms)
Pre-Workout: None
Cable Curls from squatting position +
80x8
80x8
80x8
Standing Curls (EZ-bar) +
95x10
95x10
95x10
Pull-ups (neutral-grip)
3 sets of 10
Rope Hammer Curls
105x10
105x10
105x10
Standing Curls (Swiss Bar - narrow grip) +
95x10
95x10
95x10
Dumbbell Wrist Curls
45x20
45x20
45x20
Wrist-Roller
3 sets of 5 with 7.5 pounds
Hammer Curls--Rogue Bands
3 sets of 15
Post-workout: Optimum Nutrition 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), Chondroitin (275mg), and a Multi-vitamin
-
Week 6
Day 4 (Legs/Traps/Triceps)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk)
Back Squats
265x8
265x8
285x5
285x5
Barbell Shrugs
345x15
345x15
345x15
Dumbbell Shrugs
60x25
60x25
60x25
Tricep push-down with 20" bar
105x10
105x10
105x10
Tricep rope push-downs
90x10
90x10
90x10
Overhead Rope-Extension
70x10
70x10
70x10
Post-workout: Optimum Nutrition 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 6
Day 5 (abs)
Pre-Workout: None
Decline sit-ups w/45 pound plate
3 sets of 30
Hanging leg raises
3 sets of 20
Cable crunches
3 sets of 25 with 75 pounds
Kneeling Crunches--Rogue Bands
3 sets of 25
Time: 30 minutes
Additional cardio: 20 minute skip-rope routine
Post-workout: Optimum Nutrition Micronized Creatine Powder (5g), Gold Standard 100% Whey Protein (1.5 scoops peanut butter chocolate flavor)
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: 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 7
Day 1 (Chest/Shoulders)
Pre-Workout: None
Flat Bench Press (Barbell)
265x8
265x8
280x5
280x5
Standing Log Press (Swiss Bar) +
165x8
165x8
185x5
185x5
Standing OHP (Dumbbells) +
70x10
70x10
70x10
Dumbbell Flies
55x10
55x10
55x10
Juarez Valley 10 Dip
10 sets of 10, 1, 9, 2, 8, 3, 7, 4, 6, 5 reps, walk 16 feet between reps
Standing Front raises (Swiss Bar)
85x10
85x10
85x10
DB Floor Flies into Hex Press (Dumbbells)
40x10
40x10
40x10
Post-workout: Optimum Nutrition 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 7
Day 2 (Back)
Pre-Workout: None
Snatch-grip Deads (barbell)
240x12
290x8
320x5
350x3
T-Bar Rows (barbell)
205x10
205x10
205x10
Upright Rows (EZ bar)
170x10
170x10
170x10
Face-Pulls (cable)
90x10
90x10
90x10
Lat-pullowns
180x10
180x10
180x10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Seated Cable Rows
180x10
180x10
180x10
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 7
Day 3 (Arms)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, walnuts, almond milk)
Cable Curls from squatting position
80x8
80x8
80x8
Standing Dumbbell Curls (dumbbells)
50x9
50x9
50x9
Pull-ups (neutral-grip)
3 sets of 10
Rope Hammer Curls
105x10
105x10
105x10
Standing Curls (Swiss Bar - narrow grip)
105x10
105x10
105x10
Dumbbell Wrist Curls
45x20
45x20
45x20
Wrist-Roller
3 sets of 5 with 7.5 pounds
Hammer Curls--Rogue Bands
3 sets of 15
Post-workout: Gold Standard 100% Whey Protein (1.5 scoops 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), Chondroitin (275mg), and a Multi-vitamin
-
Week 7
Day 4 (Legs/Traps/Triceps)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk)
Back Squats
270x8
270x8
290x5
290x5
Barbell Shrugs
345x15
345x15
345x15
Dumbbell Shrugs
60x25
60x25
60x25
Tricep push-down with 20" bar
105x10
105x10
105x10
Tricep rope push-downs
90x10
90x10
90x10
Overhead Rope-Extension
70x10
70x10
70x10
Post-workout: None
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 5 (abs)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk)
Decline sit-ups w/45 pound plate
3 sets of 30
Hanging leg raises
3 sets of 20
Cable crunches
3 sets of 25 with 75 pounds
Kneeling Crunches--Rogue Bands
3 sets of 25
Time: 30 minutes
Additional cardio: 20 minute skip-rope routine
Post-workout: Gold Standard 100% Whey Protein (1.5 scoops peanut butter chocolate flavor)
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: Bacon & Eggs
Snatch-grip Deads (barbell)
245x12
295x8
325x5
355x3
T-Bar Rows (barbell)
210x10
210x10
210x10
Upright Rows (EZ bar)
170x10
170x10
170x10
Face-Pulls (cable)
90x10
90x10
90x10
Lat-pullowns
180x10
180x10
180x10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Seated Cable Rows
180x10
180x10
180x10
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 8
Day 2 (Chest/Shoulders)
Pre-Workout: None
Flat Bench Press (Barbell)
270x8
270x8
285x5
285x5
Standing Log Press (Swiss Bar) +
170x8
170x8
190x5
190x5
Standing OHP (Dumbbells) +
75x10
75x10
75x10
Dumbbell Flies
55x10
55x10
55x10
Juarez Valley 10 Dip
10 sets of 10, 1, 9, 2, 8, 3, 7, 4, 6, 5 reps, walk 16 feet between reps
Standing Front raises (Swiss Bar)
85x10
85x10
85x10
DB Floor Flies into Hex Press (Dumbbells)
40x10
40x10
40x10
Post-workout: Optimum Nutrition Micronized Creatine Powder (5g)
Time of workout: 1 hour
Additional cardio: 1 hour outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 8
Day 3 (Arms)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk)
Cable Curls from squatting position +
85x8
85x8
85x8
Standing Curls (EZ-bar) +
100x10
100x10
100x10
Pull-ups (neutral-grip)
3 sets of 10
Rope Hammer Curls
105x10
105x10
105x10
Standing Curls (Swiss Bar - narrow grip) +
105x10
105x10
105x10
Dumbbell Wrist Curls
45x20
45x20
45x20
Wrist-Roller
3 sets of 5 with 7.5 pounds
Hammer Curls--Rogue Bands
3 sets of 15
Post-workout: 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), Chondroitin (275mg), and a Multi-vitamin
