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Week 1
Day 1 (Shoulders)
Pre-Workout: Arnold Series Iron CRE3 (1 scoop grape flavor)
Standing OHP (barbell)
155x12
155x12
170x8
170x8
Military Press (Swiss Bar)
170x8
170x8
170x8
Lateral Raises (dumbbell)
45x10
45x10
45x10
Front Raises (Swiss Bar)
85x10
85x10
85x10
Shrugs (barbell)
295x15
295x15
295x15
Shrugs (dumbell)
60x25
60x25
60x25
Pull-ups (ultra wide-grip)
3 sets of 12
Trunk Rotators (with 45 pound plate)
3 sets of 50
Resistance Tube bands-Lateral Raises
3 sets of 15
Bradford Presses (barbell)
95x20
95x20
95x20
Post-workout: Phase8 (One and a half scoops vanilla flavor w/water)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), and a Multi-vitamin
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Week 1
Day 2 (Chest)
Pre-Workout: Arnold Series Iron CRE3 (1 scoop grape flavor)
Flat Bench Press (Barbell)
235x12
235x12
250x8
250x8
Incline Bench Press (Barbell)
185x12
185x12
200x8
200x8
Close-Grip Bench Press (Barbell)
200x8
200x8
200x8
Dumbell Pullovers (dumbbell)
60x10
60x10
60x10
Butterflies (dumbbell)
45x10
45x10
45x10
Resistance Tube bands-Butterflies
3 sets of 15
Resistance Tube bands-Pulls
3 sets of 15 (each arm)
Raised push-ups
3 sets of 20
Post-workout: None
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg) and a Multi-vitamin
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Week 1
Day 3 (Back and Biceps)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, scoop of PB Fit, coconut oil, spinach, almonds, almond milk) and Arnold Series Iron CRE3 (1 scoop grape flavor)
Upright Row (EZ-bar)
175x10
175x10
175x10
Bent-over Rows (barbell)
205x10
205x10
205x10
Hammer Curls (dumbbells)
50x10
50x10
50x10
Concentration Curls (dumbbells)
35x10
35x10
35x10
Bicep Curls (barbell)
95x10
95x10
95x10
Pull-ups (hammer-grip)
3 sets of 12
Cable curls
115x12
115x12
115x12
Rope Hammer Curl
115x12
115x12
115x12
Rogue Bands--Rows
3 sets of 15
Rogue Bands--bicep curls
3 sets of 15
Post-workout: Phase8 (One and a half scoops vanilla flavor w/water)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), and a Multi-vitamin
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Week 1
Day 4 (legs/forearms)
Pre-Workout: Arnold Series Iron CRE3 (1 scoop grape flavor)
Back Squats
225x10
225x10
245x8
245x8
Reverse Cable Curl
115x20
115x20
115x20
Dumbbell Wrist Curl (Flat bench)
40x20
40x20
40x20
Wrist Roller
3 sets of 5 with 7.5 pounds
Post-workout: None
Time of workout: 55 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), and a Multi-vitamin
-
Week 1
Day 5 (cardio)
Pre-Workout: None
5k run on treadmill
Time of run: 40 minutes (program has built in warm-up and cool-down)
Post-workout: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), and a Multi-vitamin
-
Week 1
Day 6 (triceps/abs)
Pre-Workout: Arnold Series Iron CRE3 (1 scoop grape flavor)
Tricep rope push-downs
115x20
115x20
115x20
Tricep push-down with 20" bar
135x20
135x20
135x20
Skull-crushers (EZ-bar)
95x12
95x12
95x12
Dips
3 sets of 20
Behind the neck triceps rope push-down
90x15
90x15
90x15
Decline sit-ups w/45 pound plate
3 sets of 25
Hanging leg raises
3 sets of 20
Kneeling Crunches--Rogue Bands
4 sets of 20
Triceps Extensions--Rogue Bands
3 sets of 15
Post-workout: None
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), and a Multi-vitamin
-
Week 2
Day 1 (Shoulders)
Pre-Workout: Arnold Series Iron CRE3 (1 scoop grape flavor)
Standing OHP (barbell)
155x12
155x12
170x8
170x8
Military Press (Swiss Bar)
170x8
170x8
170x8
Lateral Raises (dumbbell)
45x10
45x10
45x10
Front Raises (Swiss Bar)
85x10
85x10
85x10
Shrugs (barbell)
295x15
295x15
295x15
Shrugs (dumbell)
60x25
60x25
60x25
Pull-ups (ultra wide-grip)
3 sets of 12
Trunk Rotators (with 45 pound plate)
3 sets of 50
Overhead Press--Rogue Bands
3 sets of 15
Bradford Presses (barbell)
105x20
105x20
105x20
Post-workout: Phase8 (One and a half scoops vanilla flavor w/water)
Time of workout: 1 hour and 25 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), and a Multi-vitamin
Note: This was an absolute shoulder-smoker workout.
-
Week 2
Day 2 (Chest)
Pre-Workout: Arnold Series Iron CRE3 (1 scoop grape flavor)
Flat Bench Press (Swiss Bar)
220x12
220x12
235x8
235x8
Incline Bench Press (Swiss Bar)
180x12
180x12
195x8
195x8
Close-Grip Bench Press (Swiss Bar)
175x8
175x8
175x8
Butterflies (dumbbell)
45x10
45x10
45x10
Butterflies--Rogue Bands
3 sets of 15
Cross-overs--Rogue Bands
3 sets of 15 (each arm)
Raised push-ups
3 sets of 20
Flat Bench Press (Barbell with Rogue Bands added for resistance)
185x8
185x8
185x8
Post-workout: Phase8 (One and a half scoops vanilla flavor w/water)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg) and a Multi-vitamin
Note: First time I've added bands to the bar when benching for additional resistance. Great way to burn-out to end you workout. Never in my life would I have ever thought weight as little as 185 could do that. Those bands are awesome!
-
I see you got the Rogue bands you were talking about ordering.
How are you liking them?
-
[QUOTE=piperdown;1410061033]I see you got the Rogue bands you were talking about ordering.
How are you liking them?[/QUOTE]
They are great. Got two green and two black. Been trying to incorporate them at the end of each of my workouts. Using them for increased resistance while benching is insane. I actually thought it would feel a lot more awkward, but it's a nice smooth resist.
-
Week 2
Day 3 (Back and Biceps)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, scoop of PB Fit, coconut oil, spinach, walnuts, avocado, oats, almond milk) and Arnold Series Iron CRE3 (1 scoop grape flavor)
Upright Row (EZ-bar)
175x10
175x10
175x10
Bent-over Rows (barbell)
205x10
205x10
205x10
Hammer Curls (dumbbells)
50x10
50x10
50x10
Concentration Curls (dumbbells)
35x10
35x10
35x10
Preacher Curls (dumbbells)
40x10
40x10
40x10
Pull-ups (hammer-grip)
3 sets of 12
Cable curls
115x12
115x12
115x12
Rope Hammer Curl
115x12
115x12
115x12
Upright Rows--Rogue Bands
3 sets of 15
Hammer Curls--Rogue Bands
3 sets of 15
Post-workout: Phase8 (One and a half scoops vanilla flavor w/water)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), and a Multi-vitamin
-
Hey AJ, been meaning to pop in and pay my compliments to the AVI! Awesome work on the cut, you look amazing man!
I see the squats are coming along well! And of course your presses always blow me away! Insane strength on the standing OHP!
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[QUOTE=raynerd;1410235103]Hey AJ, been meaning to pop in and pay my compliments to the AVI! Awesome work on the cut, you look amazing man!
I see the squats are coming along well! And of course your presses always blow me away! Insane strength on the standing OHP![/QUOTE]
Echoing this. Solid work man. You've been at this for a long time now. Well done.
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[QUOTE=raynerd;1410235103]Hey AJ, been meaning to pop in and pay my compliments to the AVI! Awesome work on the cut, you look amazing man!
I see the squats are coming along well! And of course your presses always blow me away! Insane strength on the standing OHP![/QUOTE]
[QUOTE=mirroroferised;1410235613]Echoing this. Solid work man. You've been at this for a long time now. Well done.[/QUOTE]
Thanks a lot, brahs. I finished my diet up around 3 weeks ago and began mini-bulking again. I'm sitting around 223 right now for weight. Still eating clean, but not quite as strict as my cut. Upped calories a bit and taking creatine. Going for some gains and then lean down again after (hopefully with even better results since I somewhat know what I'm doing now).
-
[QUOTE=ajdahlheimer;1410264653]Thanks a lot, brahs. I finished my diet up around 3 weeks ago and began mini-bulking again. I'm sitting around 223 right now for weight. Still eating clean, but not quite as strict as my cut. Upped calories a bit and taking creatine. Going for some gains and then lean down again after (hopefully with even better results since I somewhat know what I'm doing now).[/QUOTE]
Magical time ahead of you in the strength department. I always gain a chit pile of strength post cut!
-
Week 2
Day 4 (legs/forearms)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, scoop of PB Fit, coconut oil, spinach, walnuts, Greek yogurt, oats, almond milk)and Arnold Series Iron CRE3 (1 scoop grape flavor)
Back Squats
225x10
225x10
245x8
245x8
Reverse Cable Curl
115x20
115x20
115x20
Dumbbell Wrist Curl (Flat bench)
40x20
40x20
40x20
Wrist Roller
3 sets of 5 with 7.5 pounds
Post-workout: Phase8 (One scoop vanilla flavor w/water)
Time of workout: 55 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), and a Multi-vitamin
-
Week 2
Day 5 (cardio)
Pre-Workout: Arnold Series Iron CRE3 (1 scoop blue-razz flavor)
4 mile run on treadmill
Time of run: 43 minutes (program has built in warm-up and cool-down)
Post-workout: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), and a Multi-vitamin
-
Week 2
Day 6 (triceps/abs)
Pre-Workout: Arnold Series Iron CRE3 (1 scoop blue-razz flavor)
Tricep rope push-downs
115x20
115x20
115x20
Tricep push-down with 20" bar
135x20
135x20
135x20
Skull-crushers (EZ-bar)
95x12
95x12
95x12
Dips
3 sets of 20
Behind the neck triceps rope push-down
90x15
90x15
90x15
Decline sit-ups w/45 pound plate
3 sets of 25
Hanging leg raises
3 sets of 20
Kneeling Crunches--Rogue Bands
4 sets of 20
Triceps Extensions--Rogue Bands
3 sets of 15
Post-workout: None
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), and a Multi-vitamin
-
Week 3
Day 1 (Shoulders)
Pre-Workout: Coffee and Arnold Series Iron CRE3 (1 scoop blue-razz flavor)
Standing OHP (barbell)
155x12
155x12
170x8
170x8
Military Press (Swiss Bar)
170x8
170x8
170x8
Lateral Raises (dumbbell)
45x10
45x10
45x10
Front Raises (Swiss Bar)
85x10
85x10
85x10
Shrugs (barbell)
300x15
300x15
300x15
Shrugs (dumbell)
60x25
60x25
60x25
Pull-ups (ultra wide-grip)
3 sets of 12
Trunk Rotators (with 45 pound plate)
3 sets of 50
Overhead Press--Rogue Bands
3 sets of 15
Bradford Presses (barbell)
105x20
105x20
105x20
Post-workout: Phase8 (One and a half scoops vanilla flavor w/water)
Time of workout: 1 hour and 25 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), and a Multi-vitamin
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Week 3
Day 2 (Chest)
Pre-Workout: Coffee and Arnold Series Iron CRE3 (1 scoop blue-razz flavor)
Flat Bench Press (Barbell)
240x12
240x12
255x8
255x8
Incline Bench Press (Barbell)
190x12
190x12
205x8
205x8
Close-Grip Bench Press (Barbell)
205x8
205x8
205x8
Butterflies (dumbbell)
50x10
50x10
50x10
Butterflies--Rogue Bands
3 sets of 15
Cross-overs--Rogue Bands
3 sets of 15 (each arm)
Raised push-ups
3 sets of 20
Flat Bench Press (Barbell with Rogue Bands added for resistance)
135x8
135x8
135x8
Post-workout: Phase8 (One and a half scoops vanilla flavor w/water)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg) and a Multi-vitamin
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Crazy strong pressing AJ! Killing it as always! Have a great Christmas bud!
-
Week 3
Day 3 (Back and Biceps)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, scoop of PB Fit, coconut oil, spinach, walnuts, avocado, almond milk) and Arnold Series Iron CRE3 (1 scoop grape flavor)
Upright Row (EZ-bar)
175x10
175x10
175x10
Bent-over Rows (barbell)
205x10
205x10
205x10
Hammer Curls (dumbbells)
50x10
50x10
50x10
Concentration Curls (dumbbells)
35x10
35x10
35x10
Standing Curls (barbell)
95x10
95x10
95x10
Pull-ups (hammer-grip)
3 sets of 12
Cable curls
115x12
115x12
115x12
Rope Hammer Curl
115x12
115x12
115x12
Upright Rows--Rogue Bands
3 sets of 15
Hammer Curls--Rogue Bands
3 sets of 15
Post-workout: Phase8 (One and a half scoops vanilla flavor w/water)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), and a Multi-vitamin
-
Week 3
Day 4 (legs/forearms)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, scoop of PB Fit, coconut oil, spinach, walnuts, chia seed, avocado, almond milk) and Arnold Series Iron CRE3 (1 scoop blue-razz flavor)
Back Squats
225x12
225x12
245x8
245x8
Reverse Cable Curl
115x20
115x20
115x20
Dumbbell Wrist Curl (Flat bench)
40x20
40x20
40x20
Wrist Roller
3 sets of 5 with 7.5 pounds
Post-workout: None
Time of workout: 55 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), and a Multi-vitamin
-
Week 3
Day 5 (cardio/abs)
Pre-Workout: None
5k run on treadmill (program has built in warm-up and cool-down)
Time: 40 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 (1400mg), Turmeric (1000mg), and a Multi-vitamin
-
Merry Christmas, AJ. Hope you and the family have a great holiday season.
-
Week 3
Day 6 (triceps)
Pre-Workout: Arnold Series Iron CRE3 (1 scoop blue-razz flavor)
Tricep rope push-downs
115x20
115x20
115x20
Tricep push-down with 20" bar
135x20
135x20
135x20
Skull-crushers (EZ-bar)
95x12
95x12
95x12
Dips
3 sets of 20
Behind the neck triceps rope push-down
90x15
90x15
90x15
Triceps Extensions--Rogue Bands
3 sets of 15
Post-workout: None
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), and a Multi-vitamin
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[QUOTE=Jtbny;1412267973]Merry Christmas, AJ. Hope you and the family have a great holiday season.[/QUOTE]
Thanks brah. Same to you.
My Christmas started off with sore triceps from yesterday. So far so good!
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Week 4
Day 1 (Shoulders)
Pre-Workout: Coffee and Arnold Series Iron CRE3 (1 scoop blue-razz flavor)
Standing OHP (barbell)
160x12
160x12
175x8
175x8
Military Press (Swiss Bar)
170x8
170x8
170x8
Lateral Raises (dumbbell)
45x10
45x10
45x10
Front Raises (Swiss Bar)
85x10
85x10
85x10
Shrugs (barbell)
300x15
300x15
300x15
Shrugs (dumbell)
60x25
60x25
60x25
Pull-ups (ultra wide-grip)
3 sets of 12
Trunk Rotators (with 45 pound plate)
3 sets of 50
Overhead Press--Rogue Bands
3 sets of 15
Bradford Presses (barbell) +
105x20
105x20
105x20
Post-workout: Phase8 (One and a half scoops vanilla flavor w/water)
Time of workout: 1 hour and 25 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), and a Multi-vitamin
Note: Those Standing OHP's were technically PR's as far as "for sets" go. Definitely feeling the extra burst from the calorie surplus and additional carbs.
-
Week 4
Day 2 (Chest)
Pre-Workout: Arnold Series Iron CRE3 (1 scoop grape flavor)
Flat Bench Press (Swiss Bar)
225x12
225x12
240x8
240x8
Incline Bench Press (Swiss Bar)
185x12
185x12
200x8
200x8
Close-Grip Bench Press (Swiss Bar)
175x8
175x8
175x8
Butterflies (dumbbell)
45x10
45x10
45x10
Butterflies--Rogue Bands
3 sets of 15
Cross-overs--Rogue Bands
3 sets of 15 (each arm)
Raised push-ups
3 sets of 20
Flat Bench Press (Barbell with Rogue Bands added for resistance)
145x8
145x8
145x8
Post-workout: None
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg) and a Multi-vitamin
-
Week 4
Day 3 (Back and Biceps)
Pre-Workout: None
Upright Row (EZ-bar)
175x10
175x10
175x10
Bent-over Rows (barbell)
205x10
205x10
205x10
Hammer Curls (dumbbells)
50x10
50x10
50x10
Concentration Curls (dumbbells)
35x10
35x10
35x10
Standing Curls (barbell)
95x10
95x10
95x10
Pull-ups (hammer-grip)
3 sets of 12
Cable curls
115x12
115x12
115x12
Rope Hammer Curl
115x12
115x12
115x12
Upright Rows--Rogue Bands
3 sets of 15
Hammer Curls--Rogue Bands
3 sets of 15
Trunk Rotators (with 45 pound plate)
3 sets of 50
Post-workout: None
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), and a Multi-vitamin
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Week 4
Day 4 (legs/forearms)
Pre-Workout: NutriBullet smoothie (frozen fruit, oats, scoop of PB Fit, coconut oil, spinach, walnuts, chia seed, almond milk) and Arnold Series Iron CRE3 (1 scoop blue-razz flavor)
Back Squats
230x12
230x12
250x8
250x8
Reverse Cable Curl
115x20
115x20
115x20
Dumbbell Wrist Curl (Flat bench)
40x20
40x20
40x20
Wrist Roller
3 sets of 5 with 7.5 pounds
Reverse Curls w/Rogue Bands
3 sets of 15
Post-workout: Phase8 (One and a half scoops vanilla flavor w/water)
Time of workout: 55 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), and a Multi-vitamin
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Happy New Years!
You can go ahead and send AD over to my boys now.
-
Week 4
Day 6 (triceps)
Pre-Workout: Arnold Series Iron CRE3 (1 scoop blue-razz flavor)
Tricep rope push-downs
115x20
115x20
115x20
Tricep push-down with 20" bar
135x20
135x20
135x20
Skull-crushers (EZ-bar)
105x12
105x12
105x12
Dips
3 sets of 20
Behind the neck triceps rope push-down
90x15
90x15
90x15
Triceps Extensions--Rogue Bands
3 sets of 15
Post-workout: None
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), and a Multi-vitamin
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[QUOTE=bradandblake;1413803743]Happy New Years!
You can go ahead and send AD over to my boys now.[/QUOTE]
Happy New Year to you too, brah!
But AD is a Vike-4-life and will not go to the Cowpies in 2016.
Dude is the sole reason we are in the playoffs.....
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[QUOTE=ajdahlheimer;1413821673]Happy New Year to you too, brah!
But AD is a Vike-4-life and will not go to the Cowpies in 2016.
Dude is the sole reason we are in the playoffs.....[/QUOTE]
I know but a guy can dream. Maybe DM will come back.
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Week 5
Day 1 (Shoulders)
Pre-Workout: Coffee, oatmeal, and Arnold Series Iron CRE3 (1 scoop blue-razz flavor)
Standing OHP (barbell)
180x12
180x12
195x8
195x8
Military Press (Swiss Bar)
170x8
170x8
170x8
Lateral Raises (dumbbell)
45x10
45x10
45x10
Front Raises (Swiss Bar) +
85x10
85x10
85x10
Shrugs (barbell)
300x15
300x15
300x15
Shrugs (dumbell)
60x25
60x25
60x25
Pull-ups (ultra wide-grip)
3 sets of 12
Trunk Rotators (with 45 pound plate)
3 sets of 50
Overhead Press--Rogue Bands
3 sets of 15
Bradford Presses (barbell) +
115x20
115x20
115x20
Post-workout: Phase8 (One and a half scoops vanilla flavor w/water)
Time of workout: 1 hour and 25 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), and a Multi-vitamin
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Week 5
Day 2 (Chest)
Pre-Workout: Arnold Series Iron CRE3 (1 scoop blue-razz flavor)
Flat Bench Press (Barbell)
265x8
265x8
280x5
280x5
Incline Bench Press (Barbell)
220x8
220x8
235x5
235x5
Close-Grip Bench Press (Barbell)
205x8
205x8
205x8
Butterflies (dumbbell)
50x10
50x10
50x10
Butterflies--Rogue Bands
3 sets of 15
Cross-overs--Rogue Bands
3 sets of 15 (each arm)
Raised push-ups
3 sets of 20
Flat Bench Press (Barbell with Rogue Bands added for resistance)
155x10
155x10
155x10
Post-workout: Phase8 (One and a half scoops vanilla flavor w/water)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg) and a Multi-vitamin
Note: This workout was too easy. I bumped all bench sets up 10-15 pounds too. Gotta make it tougher next week.
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Week 5
Day 3 (Back and Biceps)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, oats, scoop of PB Fit, coconut oil, spinach, walnuts, chia seed, almond milk) and Arnold Series Iron CRE3 (1 scoop blue-razz flavor)
Upright Row (EZ-bar)
175x10
175x10
175x10
Bent-over Rows (barbell)
205x10
205x10
205x10
Hammer Curls (dumbbells)
50x10
50x10
50x10
Concentration Curls (dumbbells)
35x10
35x10
35x10
Standing Curls (EZ-bar)
95x10
95x10
95x10
Pull-ups (hammer-grip)
3 sets of 12
Cable curls
115x12
115x12
115x12
Rope Hammer Curl
115x12
115x12
115x12
Upright Rows--Rogue Bands
3 sets of 15
Hammer Curls--Rogue Bands
3 sets of 15
Trunk Rotators (with 45 pound plate)
3 sets of 50
Post-workout: Phase8 (1 and a half scoops vanilla flavor)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), and a Multi-vitamin
-
Week 5
Day 4 (legs/forearms)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, avocado, scoop of PB Fit, coconut oil, spinach, walnuts, chia seed, almond milk) and Arnold Series Iron CRE3 (1 scoop blue-razz flavor)
Back Squats
260x12
260x12
280x8
280x8
Reverse Cable Curl
115x20
115x20
115x20
Dumbbell Wrist Curl (Flat bench)
40x20
40x20
40x20
Wrist Roller
3 sets of 5 with 7.5 pounds
Post-workout: Phase8 (One and a half scoops vanilla flavor w/water)
Time of workout: 55 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), and a Multi-vitamin
Note: This is probably the best I've felt doing squats since starting back up again in July. Definitely Gains.
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Week 5
Day 5 (cardio)
Pre-Workout: NutriBullet smoothie (frozen fruit, Greek yogurt, avocado, scoop of PB Fit, coconut oil, spinach, walnuts, chia seed, almond milk)
5k run on treadmill (program has built in warm-up and cool-down)
Time: 40 minutes
Post-workout: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), and a Multi-vitamin
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Week 5
Day 6 (triceps)
Pre-Workout: Arnold Series Iron CRE3 (1 scoop blue-razz flavor)
Tricep rope push-downs
115x20
115x20
115x20
Tricep push-down with 20" bar
135x20
135x20
135x20
Skull-crushers (EZ-bar)
105x12
105x12
105x12
Dips
3 sets of 20
Behind the neck triceps rope push-down
90x15
90x15
90x15
Triceps Extensions--Rogue Bands
3 sets of 15
Post-workout: None
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), and a Multi-vitamin
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Week 6
Day 1 (Shoulders)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, avocado, scoop of PB Fit powder, coconut oil, walnuts, chia seed, spinach, almond milk) and Arnold Series Iron CRE3 (1 scoop blue-razz flavor)
Standing OHP (barbell)
180x8
180x8
195x5
195x5
Military Press (Swiss Bar)
170x8
170x8
170x8
Lateral Raises (dumbbell)
45x10
45x10
45x10
Front Raises (Swiss Bar)
90x10
90x10
90x10
Shrugs (barbell)
300x15
300x15
300x15
Shrugs (dumbell)
60x25
60x25
60x25
Pull-ups (ultra wide-grip)
3 sets of 12
Trunk Rotators (with 45 pound plate)
3 sets of 50
Overhead Press--Rogue Bands
3 sets of 15
Bradford Presses (barbell) +
120x20
120x20
120x20
Post-workout: Phase8 (One and a half scoops vanilla flavor w/water)
Time of workout: 1 hour and 25 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), and a Multi-vitamin
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Week 6
Day 2 (Chest)
Pre-Workout: Coffee, eggs, oatmeal, sausage, and Arnold Series Iron CRE3 (1 scoop blue-razz flavor)
Flat Bench Press (Swiss bar)
245x8
245x8
260x5
260x5
Incline Bench Press (Swiss bar)
205x8
205x8
220x5
220x5
Close-Grip Bench Press (Swiss bar)
185x8
185x8
185x8
Butterflies (dumbbell)
50x10
50x10
50x10
Butterflies--Rogue Bands
3 sets of 15
Cross-overs--Rogue Bands
3 sets of 15 (each arm)
Raised push-ups
3 sets of 20
Flat Bench Press (Barbell with Rogue Bands added for resistance)
155x10
155x10
155x10
Post-workout: Phase8 (One and a half scoops vanilla flavor w/water)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg) and a Multi-vitamin
Note: Strength is close to what it was 11 months ago, when I was pretty much the strongest I've ever been.
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Week 6
Day 3 (Back and Biceps)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, avocado, scoop of PB Fit, coconut oil, spinach, walnuts, chia seed, almond milk)
Upright Row (EZ-bar)
175x10
175x10
175x10
Bent-over Rows (barbell)
225x10
225x10
225x10
Hammer Curls (dumbbells)
50x10
50x10
50x10
Concentration Curls (dumbbells)
40x10
40x10
40x10
Preacher Curls (EZ-bar)
95x10
95x10
95x10
Pull-ups (hammer-grip)
3 sets of 12
Cable curls
115x12
115x12
115x12
Rope Hammer Curl
115x12
115x12
115x12
Upright Rows--Rogue Bands
3 sets of 15
Hammer Curls--Rogue Bands
3 sets of 15
Trunk Rotators (with 45 pound plate)
3 sets of 50
Post-workout: Phase8 (1 and a half scoops peanut butter chocolate flavor)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), and a Multi-vitamin
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Week 6
Day 4 (legs/forearms)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, avocado, scoop of PB Fit, coconut oil, spinach, walnuts, oats, chia seed, almond milk)
Back Squats
265x8
265x8
285x5
285x5
Reverse Cable Curl
115x20
115x20
115x20
Dumbbell Wrist Curl (Flat bench)
40x20
40x20
40x20
Wrist Roller
3 sets of 5 with 7.5 pounds
Post-workout: Phase8 (One and a half scoops vanilla flavor w/water)
Time of workout: 55 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), and a Multi-vitamin
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Week 6
Day 5 (cardio)
Pre-Workout: None
4 mile run on treadmill
Time of run: 43 minutes (program has built in warm-up and cool-down)
Post-workout: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), and a Multi-vitamin
-
Week 6
Day 6 (triceps)
Pre-Workout: None
Tricep rope push-downs
115x20
115x20
115x20
Tricep push-down with 20" bar
135x20
135x20
135x20
Skull-crushers (EZ-bar)
110x12
110x12
110x12
Dips
3 sets of 20
Behind the neck triceps rope push-down
90x15
90x15
90x15
Triceps Extensions--Rogue Bands
3 sets of 15
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
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), and a Multi-vitamin
Additional cardio: 45 minute walk on treadmill (2.6 miles)
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Week 7
Day 1 (Shoulders)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, avocado, scoop of PB Fit powder, coconut oil, walnuts, chia seed, spinach, oats, almond milk) and BPI Best Creatine (1 scoop snow cone flavor)
Standing OHP (barbell)
180x8
180x8
195x5
195x5
Military Press (Swiss Bar)
170x8
170x8
170x8
Lateral Raises (dumbbell)
45x10
45x10
45x10
Front Raises (Swiss Bar)
90x10
90x10
90x10
Shrugs (barbell)
300x15
300x15
300x15
Shrugs (dumbell)
60x25
60x25
60x25
Pull-ups (ultra wide-grip)
3 sets of 12
Trunk Rotators (with 45 pound plate)
3 sets of 50
Overhead Press--Rogue Bands
3 sets of 15
Bradford Presses (barbell) +
125x20
125x20
125x20
Post-workout: Phase8 (One scoop peanut butter chocolate flavor w/water)
Time of workout: 1 hour and 25 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), and a Multi-vitamin
Note: Those Bradford presses at the end are absolute burners.
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Week 7
Day 2 (Chest)
Pre-Workout: BPI Best Creatine (1 scoop snow cone flavor)
Flat Bench Press (Barbell)
275x8
275x8
290x5
290x5
Incline Bench Press (Barbell)
230x8
230x8
245x5
245x5
Close-Grip Bench Press (Barbell)
210x8
210x8
210x8
Butterflies (dumbbell)
50x10
50x10
50x10
Butterflies--Rogue Bands
3 sets of 15
Cross-overs--Rogue Bands
3 sets of 15 (each arm)
Raised push-ups
3 sets of 20
Flat Bench Press (Barbell with Rogue Bands added for resistance)
165x10
165x10
165x10
Post-workout: Phase8 (One scoop peanut butter chocolate flavor w/water)
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 3 (Back and Biceps)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, avocado, scoop of PB Fit, coconut oil, spinach, walnuts, chia seed, almond milk) and BPI Best Creatine (1 scoop snow cone flavor).
Upright Row (EZ-bar)
175x10
175x10
175x10
Bent-over Rows (barbell)
225x10
225x10
225x10
Hammer Curls (dumbbells)
50x10
50x10
50x10
Concentration Curls (dumbbells)
40x10
40x10
40x10
Laying down cable-curls
100x10
100x10
100x10
Pull-ups (hammer-grip)
3 sets of 12
Cable curls
115x12
115x12
115x12
Rope Hammer Curl
115x12
115x12
115x12
Upright Rows--Rogue Bands
3 sets of 15
Hammer Curls--Rogue Bands
3 sets of 15
Trunk Rotators (with 45 pound plate)
3 sets of 50
Post-workout: Phase8 (1 and a half scoops peanut butter chocolate flavor)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
