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Week 11
Day 5
Pre-Workout: Greek Yogurt
Standing OHP (Dumbbells) +
85x8
85x8
85x8
Reverse-Grip Bench Press (Barbell)
230x5
230x5
230x5
Bradford Presses (Barbell) +
165x5
165x5
165x5
Landmine Press (Single Arm)
120x5
120x5
120x5
Neutral-Grip Raised Pushups
BWx25
BWx25
BWx25
Cable Crunches
105x25
105x25
105x25
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
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Week 11
Day 6
Pre-Workout: Greek Yogurt
Dumbbell Curls
60x5
60x5
60x5
EZ Bar Curls
165x5
165x5
165x5
Weighted Neutral-Grip Pullups
BW+25 x10
BW+25 x10
BW+25 x10
Single Arm Landmine Rows
120x5
120x5
120x5
Behind the neck Triceps Extension (Rope with Ergo handles)
70x5
70x5
70x5
Triceps pushdown (Rope with Ergo handles)
100x5
100x5
100x5
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
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Week 11
Day 7
Pre-Workout: None
Elliptical Machine
Post-workout: None
Time of workout: 1 hour 40 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Note: Fasted cardio.
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Week 12
Day 1
Pre-Workout: Coffee
Lat Pulldowns (Super Lat-Bar)
190x5
190x5
190x5
Seated Cable Rows (Super Lat-Bar)
230x5
230x5
Landmine Rows with Lat-Blaster Attachment
235x5
235x5
235x5
Seal Rows
70x12
70x12
70x12
Single Arm Seated Cable Rows
90x5
90x5
90x5
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
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Week 12
Day 2
Pre-Workout: Coffee
Y-T-W-L's w/lightweight bands
3 sets of 40
Flat Bench Press - Swiss Bar
230x5
230x5
245x3
245x3
Incline Bench - Dumbbells
95x5
95x5
95x5
Chest Dips
BW+20x20
BW+20x20
BW+20x20
Barbell Curls
155x5
155x5
155x5
Single Arm Triceps Pushdown
50x8
50x8
50x8
Y-T-W-L's w/lightweight bands
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
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Week 12
Day 3
Pre-Workout: None
Pull-ups
3 sets of 12
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
Neutral-Grip Pulldowns
190x5
190x5
190x5
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
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Week 12
Day 4
Pre-Workout: Banana
Back Squat
300x5
300x5
320x3
320x3
Hex Bar Deadlifts off Crash-Pads
360x5
360x5
360x5
Hex Bar Shrugs
355x15
355x15
355x15
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
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Week 12
Day 5
Pre-Workout: Greek Yogurt
Standing OHP (Dumbbells)
85x8
85x8
85x8
Reverse-Grip Bench Press (Barbell)
230x5
230x5
230x5
Bradford Presses (Barbell)
165x5
165x5
165x5
Landmine Press (Single Arm)
120x5
120x5
120x5
Neutral-Grip Raised Pushups
BWx25
BWx25
BWx25
Cable Crunches
105x25
105x25
105x25
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
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Week 12
Day 6
Pre-Workout: None
Dumbbell Curls
60x5
60x5
60x5
EZ Bar Curls
165x5
165x5
165x5
Weighted Neutral-Grip Pullups
BW+25 x10
BW+25 x10
BW+25 x10
Single Arm Landmine Rows
120x5
120x5
120x5
Behind the neck Triceps Extension (Rope with Ergo handles)
70x5
70x5
70x5
Triceps pushdown (Rope with Ergo handles)
100x5
100x5
100x5
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
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Deloading this week while formulating my next 12 week workout program......
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Starting a new 12 week program and going to focus on getting little more back width/thickness.
Week 1
Day 1
Pre-Workout: Coffee
Lat Pulldowns (Wide Grip) +
125x12
125x12
125x12
Reverse Grip Pulldowns (14" Bar)
135x12
135x12
Landmine Rows (Neutral Grip) +
170x12
170x12
170x12
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
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Week 1
Day 2
Pre-Workout: Coffee
Y-T-W-L's w/lightweight bands
3 sets of 40
Incline Bench Press - Swiss Bar +
150x12
150x12
165x8
165x8
Close Grip Bench Press +
160x12
160x12
160x12
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
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Week 1
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
60x12
60x12
60x12
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
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Week 1
Day 4
Pre-Workout: Smoothie
Back Squat +
225x12
225x12
245x8
245x8
Snatch Grip Deadlifts
225x12
225x12
225x12
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
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Week 1
Day 5
Pre-Workout: None
Military Press (Dumbbells)
60x12
60x12
60x12
Squeeze Press (Dumbbells)
60x12
60x12
60x12
Standing OHP (Hex Bar)
135x12
135x12
135x12
Front Raise (Dumbbells)
35x12
35x12
35x12
Single Arm Behind the neck Triceps Extension (Dumbbells)
25x12
25x12
25x12
Cable Crunches
95x25
95x25
95x25
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
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Week 1
Day 6
Pre-Workout: Smoothie
Upright Row - EZ Bar +
115x12
115x12
115x12
Face Pulls - Ergo Grips +
80x12
80x12
80x12
Weighted Neutral-Grip Pullups
BW+25 x10
BW+25 x10
BW+25 x10
Meadows Rows - Landmine
60x12
60x12
60x12
Cable Curls - Rope +
70x12
70x12
70x12
Behind the neck Triceps Extension (Rope with Ergo handles)
50x12
50x12
50x12
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
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Week 1
Day 7
Pre-Workout: None
Elliptical Machine
Post-workout: None
Time of workout: 1 hour 40 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Note: Fasted cardio.
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Week 2
Day 1
Pre-Workout: Coffee
Lat Pulldowns (Wide Grip) +
130x12
130x12
130x12
Reverse Grip Pulldowns (14" Bar)
140x12
140x12
Landmine Rows (Neutral Grip) +
175x12
175x12
175x12
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
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Week 2
Day 2
Pre-Workout: Coffee
Y-T-W-L's w/lightweight bands
3 sets of 40
Incline Bench Press - Swiss Bar +
155x12
155x12
170x8
170x8
Close Grip Bench Press +
165x12
165x12
165x12
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
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Week 2
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 +
60x12
60x12
60x12
Hanging Leg Raises
BWx20
BWx20
BWx20
Trunk Rotators
45x50
45x50
45x50
Post-workout: None
Time of workout: 1 hour
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
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Week 2
Day 4
Pre-Workout: Smoothie
Back Squat +
230x12
230x12
250x8
250x8
Snatch Grip Deadlifts
225x12
225x12
225x12
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
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Week 2
Day 5
Pre-Workout: Smoothie
Military Press (Dumbbells)
65x12
65x12
65x12
Squeeze Press (Dumbbells)
60x12
60x12
60x12
Standing OHP (Hex Bar) +
135x12
135x12
135x12
Front Raise (Dumbbells)
35x12
35x12
35x12
Single Arm Behind the neck Triceps Extension (Dumbbells)
25x12
25x12
25x12
Cable Crunches
95x25
95x25
95x25
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
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Week 2
Day 6
Pre-Workout: Smoothie
Upright Row - EZ Bar +
115x12
115x12
115x12
Face Pulls - Ergo Grips
85x12
85x12
85x12
Weighted Neutral-Grip Pullups
BW+25 x10
BW+25 x10
BW+25 x10
Meadows Rows - Landmine
60x12
60x12
60x12
Cable Curls - Rope +
75x12
75x12
75x12
Behind the neck Triceps Extension (Rope with Ergo handles)
50x12
50x12
50x12
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
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Week 2
Day 7
Pre-Workout: None
Elliptical Machine
Post-workout: None
Time of workout: 1 hour 40 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Note: Fasted cardio.
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Week 3
Day 1
Pre-Workout: Coffee
Lat Pulldowns (Wide Grip) +
135x12
135x12
135x12
Reverse Grip Pulldowns (14" Bar)
140x12
140x12
Landmine Rows (Neutral Grip) +
175x12
175x12
175x12
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 3
Day 2
Pre-Workout: Coffee
Y-T-W-L's w/lightweight bands
3 sets of 40
Incline Bench Press - Swiss Bar
160x12
160x12
175x8
175x8
Close Grip Bench Press
170x12
170x12
170x12
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 3
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 +
70x12
70x12
70x12
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 3
Day 4
Pre-Workout: Smoothie
Back Squat +
235x12
235x12
255x8
255x8
Snatch Grip Deadlifts +
225x12
225x12
225x12
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
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Week 3
Day 5
Pre-Workout: Shredded Chicken
Military Press (Dumbbells) +
70x12
70x12
70x12
Squeeze Press (Dumbbells)
60x12
60x12
60x12
Standing OHP (Hex Bar) +
140x12
140x12
140x12
Front Raise (Dumbbells) +
35x12
35x12
35x12
Single Arm Behind the neck Triceps Extension (Dumbbells)
30x12
30x12
30x12
Cable Crunches +
95x25
95x25
95x25
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 3
Day 6
Pre-Workout: Smoothie
Seated Cable Row - Lat Bar +
160x12
160x12
160x12
Face Pulls - Ergo Grips +
85x12
85x12
85x12
Weighted Neutral-Grip Pullups
BW+25 x10
BW+25 x10
BW+25 x10
Meadows Rows - Landmine
65x12
65x12
65x12
Cable Curls - Rope +
75x12
75x12
75x12
Behind the neck Triceps Extension (Rope with Ergo handles) +
50x12
50x12
50x12
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
