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Week 9
Day 6 (Cardio)
Pre-Workout: None
3.3 mile outdoor run
Post-workout: None
Time of workout: 33 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: Rained early, so I had to wait until around 9am to run. Too fkn hot! Tough sledding. Got it done though.
Week 10
Day 1 (Back/abs)
Pre-Workout: None
Snatch-grip Deads (barbell)
330x5
330x5
330x5
330x5
Landmine Rows with Lat-Blaster attachment
215x6
215x6
215x6
215x6
Upright Rows (EZ bar)
205x6
205x6
205x6
Seal Rows (Dumbbells)
60x10
60x10
60x10
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: None
Time of workout: 1 hour and 15 minutes
Additional cardio: None
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: None
Decline Bench Press (Barbell)
250x5
250x5
250x5
Flat Bench Press (Swiss Bar) - Wide-Grip
225x6
225x6
225x6
Standing One-armed Landmine Presses +
110x6
110x6
110x6
Log Press (Swiss Bar)
175x5
175x5
175x5
Cable Curls from squatting position
95x8
95x8
95x8
Pull-ups (neutral-grip)
3 sets of 10
Tricep push-down with 20" bar
120x8
120x8
120x8
Tricep rope push-downs
105x8
105x8
105x8
Post-workout: None
Time of workout: 1 hour and 10 minutes
Additional cardio: One hour outdoor walk
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: None
Back Squats
280x5
280x5
295x5
295x5
Barbell Shrugs
400x15
400x15
400x15
Dumbbell Shrugs
60x25
60x25
60x25
Post-workout: None
Time of workout: 45 minutes
Additional cardio: 20 minute skip-rope routine and one hour outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 10
Day 4 (Back/Abs)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk)
Seated Cable Rows (20" bar)
250x5
250x5
250x5
Lat-pullowns
240x5
240x5
240x5
Rope Pulldowns
170x5
170x5
170x5
Meadows Rows super set with Landmine Rows +
85x6
85x6
85x6
Cable crunches
3 sets of 25 with 90 pounds
Kneeling Crunches--Rogue Bands
3 sets of 25
Wrist-Roller
3 sets of 5 with 7.5 pounds
Post-workout: Oatmeal
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 1 hour outdoor walk
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
Single Arm OHP (Dumbbells)
75x6
75x6
75x6
Cable Pec Fly
55x6
55x6
55x6
Military Press (Swiss Bar)
160x6
160x6
160x6
Lateral Raises (Dumbbells)
55x6
55x6
55x6
Standing Dumbbell Curls (dumbbells)
60x5
60x5
60x5
Standing Barbell Curls +
120x8
120x8
120x8
Overhead Rope-Extension
85x6
85x6
85x6
Triceps Dips
3 sets of 25
Post-workout: None
Time of workout: 1 hour
Additional cardio: One hour outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 10
Day 6 (Cardio)
Pre-Workout: None
3.3 mile outdoor run
Post-workout: None
Time of workout: 33 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: Beautiful morning for a run, but mp3 player ran out of battery half way through it! Doh!
Week 11
Day 1 (Back/abs)
Pre-Workout: Coffee
Snatch-grip Deads (barbell)
335x5
335x5
335x5
335x5
Landmine Rows with Lat-Blaster attachment
215x6
215x6
215x6
215x6
Upright Rows (EZ bar)
205x6
205x6
205x6
Seal Rows (Dumbbells)
60x10
60x10
60x10
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: None
Time of workout: 1 hour and 15 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Week 11
Day 2 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: None
Decline Bench Press (Barbell)
255x5
255x5
255x5
Flat Bench Press (Swiss Bar) - Wide-Grip
225x6
225x6
225x6
Standing One-armed Landmine Presses +
115x6
115x6
115x6
Log Press (Swiss Bar)
175x5
175x5
175x5
Cable Curls from squatting position
95x8
95x8
95x8
Pull-ups (neutral-grip)
3 sets of 10
Tricep push-down with 20" bar
120x8
120x8
120x8
Tricep rope push-downs
105x8
105x8
105x8
Post-workout: None
Time of workout: 1 hour and 10 minutes
Additional cardio: One hour outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 11
Day 3 (Legs/Traps)
Pre-Workout: None
Back Squats
285x5
285x5
300x5
300x5
Barbell Shrugs
400x15
400x15
400x15
Dumbbell Shrugs
60x25
60x25
60x25
Post-workout: Gold Standard 100% Whey Protein (1.5 scoops Extreme Milk Chocolate flavor)
Time of workout: 45 minutes
Additional cardio: 20 minute skip-rope routine and one hour outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 11
Day 4 (Back/Abs)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk)
Seated Cable Rows (20" bar)
250x5
250x5
250x5
Lat-pullowns
240x5
240x5
240x5
Rope Pulldowns
170x5
170x5
170x5
Meadows Rows super set with Landmine Rows
90x6
90x6
90x6
Cable crunches
3 sets of 25 with 90 pounds
Kneeling Crunches--Rogue Bands
3 sets of 25
Wrist-Roller
3 sets of 5 with 7.5 pounds
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 1 hour outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Week 11
Day 5 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: None
Single Arm OHP (Dumbbells)
75x6
75x6
75x6
Cable Pec Fly
55x6
55x6
55x6
Military Press (Swiss Bar)
160x6
160x6
160x6
Lateral Raises (Dumbbells)
55x6
55x6
55x6
Standing Dumbbell Curls (dumbbells)
60x5
60x5
60x5
Standing Barbell Curls +
125x8
125x8
125x8
Overhead Rope-Extension
85x6
85x6
85x6
Triceps Dips
3 sets of 25
Post-workout: Gold Standard 100% Whey Protein (1.5 scoops Extreme Milk Chocolate flavor)
Time of workout: 1 hour
Additional cardio: One hour outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 11
Day 6 (Cardio)
Pre-Workout: None
3.3 mile outdoor run
Post-workout: None
Time of workout: 34 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: Very early morning run. Left at 5:15 am.
Week 12
Day 1 (Back/abs)
Pre-Workout: Coffee & Omelette
Snatch-grip Deads (barbell)
335x5
335x5
335x5
335x5
Landmine Rows with Lat-Blaster attachment
215x6
215x6
215x6
215x6
Upright Rows (EZ bar)
205x6
205x6
205x6
Seal Rows (Dumbbells)
60x10
60x10
60x10
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: None
Time of workout: 1 hour and 15 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Week 12
Day 2 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: Pork chop
Decline Bench Press (Barbell)
260x5
260x5
260x5
Flat Bench Press (Swiss Bar) - Wide-Grip
230x6
230x6
230x6
Standing One-armed Landmine Presses
120x6
120x6
120x6
Log Press (Swiss Bar)
175x5
175x5
175x5
Cable Curls from squatting position
95x8
95x8
95x8
Pull-ups (neutral-grip)
3 sets of 10
Tricep push-down with 20" bar
120x8
120x8
120x8
Tricep rope push-downs
105x8
105x8
105x8
Post-workout: None
Time of workout: 1 hour and 10 minutes
Additional cardio: One hour outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 12
Day 3 (Legs/Traps)
Pre-Workout: None
Back Squats
290x5
290x5
310x5
310x5
Barbell Shrugs
400x15
400x15
400x15
Dumbbell Shrugs
60x25
60x25
60x25
Post-workout: None
Time of workout: 45 minutes
Additional cardio: 20 minute skip-rope routine and 40 minute outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 12
Day 4 (Back/Abs)
Pre-Workout: Banana
Seated Cable Rows (20" bar)
250x5
250x5
250x5
Lat-pullowns
240x5
240x5
240x5
Rope Pulldowns
170x5
170x5
170x5
Meadows Rows super set with Landmine Rows
90x6
90x6
90x6
Cable crunches
3 sets of 25 with 90 pounds
Kneeling Crunches--Rogue Bands
3 sets of 25
Wrist-Roller
3 sets of 5 with 7.5 pounds
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 45 minute outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Week 12
Day 5 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk)
Single Arm OHP (Dumbbells)
75x6
75x6
75x6
Cable Pec Fly
55x6
55x6
55x6
Military Press (Swiss Bar)
160x6
160x6
160x6
Lateral Raises (Dumbbells)
55x6
55x6
55x6
Standing Dumbbell Curls (dumbbells)
60x5
60x5
60x5
Standing Barbell Curls
130x8
130x8
130x8
Overhead Rope-Extension
85x6
85x6
85x6
Triceps Dips
3 sets of 25
Post-workout: None
Time of workout: 1 hour
Additional cardio: One hour outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 12
Day 6 (Cardio)
Pre-Workout: None
3.3 mile outdoor run
Post-workout: None
Time of workout: 31 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: Fasted cardio. Felt like I was running slower, but actually ran much faster per my Fitbit tracking.
Deloading this week. Still will do some running and skipping rope, and a few lifts here and there just to get my fix. But giving the old body a bit of a break, despite feeling pretty good physically at the moment.
Still deloading, but also cutting the carbs way back this week. Seems to be messing with my sleep a bit though.....
Have my routine physical at the end of the month. Haven't had one since 2015, so I'm overdue......
So during my deload week I like to do certain lifts that aren't normally part of my routine. I just plain have never done traditional barbell bent over rows. Just never felt right to me, so always worked back w/other stuff. Decided to do some real lightweight ones yesterday for the heck of it and my lower back is absolutely killing me this morning. This is why I don't do them. Ugh.
I'll probably start my fresh new routine and end my deload on Saturday I think.
-AJ
Starting another fresh 12 week workout cycle. Swapping out some exercises for some others and changing up rep ranges a bit.
---------------------
Week 1
Day 1 (Back/abs)
Pre-Workout: None
Upright Rows (EZ bar)
165x12
165x12
180x8
180x8
Landmine Rows with Lat-Blaster attachment
185x12
185x12
200x8
200x8
T-bar Rows
160x12
160x12
175x8
175x8
Seal Rows (Dumbbells)
60x12
60x12
60x12
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: None
Time of workout: 1 hour and 15 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Week 1
Day 2 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk)
Flat Bench Press (Barbell)
225x12
225x12
240x8
240x8
Incline Bench Press (Swiss Bar) - Wide-Grip
160x12
160x12
175x8
175x8
Military Press (Dumbbells)
60x10
60x10
60x10
Front Raises (Dumbbells)
40x10
40x10
40x10
Cable Curls from squatting position
85x8
85x8
85x8
Pull-ups (neutral-grip)
3 sets of 10
Tricep push-down with 20" bar
115x8
115x8
115x8
Tricep rope push-downs
100x8
100x8
100x8
Post-workout: None
Time of workout: 1 hour and 10 minutes
Additional cardio: One hour outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 1
Day 3 (Legs/Traps)
Pre-Workout: None
Back Squats
235x12
235x12
255x8
255x8
Barbell Shrugs
385x15
385x15
385x15
Dumbbell Shrugs
60x25
60x25
60x25
Post-workout: None
Time of workout: 45 minutes
Additional cardio: 20 minute skip-rope routine and 45 minute outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 1
Day 4 (Back/Abs)
Pre-Workout: None
Snatch-grip Deads (barbell)
260x12
260x12
280x8
280x8
Lat-pullowns
190x10
190x10
190x10
Face-Pulls
100x10
100x10
100x10
Meadows Rows super set with Landmine Rows
90x8
90x8
90x8
Cable crunches
3 sets of 25 with 90 pounds
Kneeling Crunches--Rogue Bands
3 sets of 25
Wrist-Roller
3 sets of 5 with 7.5 pounds
Post-workout: Gold Standard 100% Whey Protein (1.5 scoops Extreme Milk Chocolate flavor)
Time of workout: 1 hour
Additional cardio: 40 minute outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Note: This lifting session was fkn intense. Later in the evening my 11 year old daughter asked me why I was yelling before. I didn't even realize I was doing it on some of those final reps of each set. :D
Week 1
Day 5 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: banana
Standing OHP (barbell)
145x12
145x12
160x8
160x8
Standing One-armed Landmine Presses +
90x12
90x12
90x12
Butterflies (Dumbbells)
55x10
55x10
55x10
Lateral Raises (Dumbbells)
50x10
50x10
50x10
Standing Dumbbell Curls (dumbbells)
50x8
50x8
50x8
Standing Curls (Swiss Bar)
105x10
105x10
105x10
Overhead Rope-Extension
75x10
75x10
75x10
Triceps Dips
3 sets of 25
Post-workout: None
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 1
Day 6 (Cardio)
Pre-Workout: None
3.5 mile outdoor run
Post-workout: None
Time of workout: 33 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: Fasted cardio.
Week 2
Day 1 (Back/abs)
Pre-Workout: None
Upright Rows (EZ bar)
165x12
165x12
180x8
180x8
Landmine Rows with Lat-Blaster attachment
185x12
185x12
200x8
200x8
T-bar Rows
160x10
160x10
160x10
Seal Rows (Dumbbells)
60x12
60x12
60x12
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: None
Time of workout: 1 hour and 15 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Week 2
Day 2 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: Ham and Egg sandwich, 1 scoop Kaged Muscle C-HC Creatine
Flat Bench Press (Barbell)
225x12
225x12
240x8
240x8
Incline Bench Press (Swiss Bar) - Wide-Grip
160x12
160x12
175x8
175x8
Military Press (Dumbbells)
60x10
60x10
60x10
Front Raises (Dumbbells)
40x10
40x10
40x10
Cable Curls from squatting position
85x8
85x8
85x8
Pull-ups (neutral-grip)
3 sets of 10
Tricep push-down with 20" bar
105x8
105x8
105x8
Tricep rope push-downs
90x8
90x8
90x8
Post-workout: 1 scoop Kaged Muscle C-HC Creatine
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