-
Week 12
Day 4 (Back/Abs)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk)
Seated Cable Rows
230x12
230x12
230x12
Lat-pullowns
200x12
200x12
200x12
T-Bar Pulldowns
165x12
165x12
165x12
Meadows Rows super set with Landmine Rows
45x12
45x12
45x12
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: 1 hour outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
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Week 12
Day 5 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: None
Single Arm Inclined Bench Press (Dumbells)
80x12
80x12
80x12
Dumbbell Flies
55x12
55x12
55x12
Military Press (Barbell)
155x12
155x12
155x12
Lateral Raises (Dumbbells)
45x12
45x12
45x12
Standing Dumbbell Curls (dumbbells)
50x10
50x10
50x10
Standing Rope Cable Curls
90x12
90x12
90x12
Overhead Rope-Extension
70x12
70x12
70x12
Triceps Dips
3 sets of 20
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), 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: 34 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: Fasted Cardio. Post-run weight was 211.6
This wraps a very effective 12 week cutting cycle. Lost 18 pounds. I am not through cutting, but will be taking a deload week. Get my runs and walk in, some abs, body weight stuff, and lifts with my son--before starting a new 12 week lifting regiment.
-
In the midst of my deload week. Did a little back and abs yesterday. Ran outside and then did some benching with my son later on in the night.
-AJ
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[QUOTE=ajdahlheimer;1579816191] That is the lightest I've been since 2005. Also my 39th B-day today.[/QUOTE]
Happy belated birthday, kicking ass in here!
-
Still on deload. Did a skip-rope routine and then some lighter shoulder and bicep work.
Teaching my almost 15 year old son how to squat, since the HS football coach he'll be playing for in the Fall is huge into squat work and building quad strength. Figured I would start him with air-squats at proper depth just to loosen up those hip-flexors and get the motion down. He is very stiff on them right now. Needs to get more flexible.
-
[QUOTE=ajdahlheimer;1580603351]
Teaching my almost 15 year old son how to squat, since the HS football coach he'll be playing for in the Fall is huge into squat work and building quad strength. Figured I would start him with air-squats at proper depth just to loosen up those hip-flexors and get the motion down. He is very stiff on them right now. Needs to get more flexible.[/QUOTE]
I am doing exactly the same thing with my 13 year old twin daughters right now. When I say exactly I am having them do body weight squats until they can reach proper depth before I put weight on their back. I think it is a good idea and evidently I am not the only one.
My son is 16 years old and is just finishing his sophomore year. I wish I would have been able to work with him before he started lifting with his football team in high school. He only works out with his football and baseball teams so I have never seen him squat but he is putting up big numbers and my guess is that none of them go to proper depth.
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[QUOTE=tblodg15;1580609461].... but he is putting up big numbers and my guess is that none of them go to proper depth.[/QUOTE]
Yeah, watching my son squatting with just the bar yesterday---I really think it is a flexibility thing more than anything else. He'll get there. I told him that after ~25 years, even my form isn't perfect.......
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Week 1
Day 1 (Back/abs)
Pre-Workout: None
Snatch-grip Deads (barbell)
315x5
315x5
315x5
315x5
Landmine Rows with Lat-Blaster attachment
195x6
195x6
195x6
195x6
Upright Rows (EZ bar)
195x6
195x6
195x6
Seal Rows (Dumbbells)
50x10
50x10
50x10
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 30 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Note: Fresh off my deload week and starting another 12 week cycle. Swapping out a few exercises for some other ones and also upping the weight and reducing the rep ranges. Still dieting.
-
Week 1
Day 2 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: None
Incline Bench Press (Barbell)
235x5
235x5
235x5
Flat Bench Press (Swiss Bar) - Wide-Grip
235x5
235x5
235x5
Standing One-armed Landmine Presses
115x6
115x6
115x6
Log Press (Swiss Bar)
195x5
195x5
195x5
Cable Curls from squatting position
90x8
90x8
90x8
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: Gold Standard 100% Whey Protein (1.5 scoops chocolate malt flavor)
Time of workout: 1 hour and 10 minutes
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 1
Day 3 (Legs/Traps)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk)
Back Squats
275x5
275x5
275x5
275x5
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
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: Hard boiled egg & a banana
Seated Cable Rows (20" bar)
250x5
250x5
250x5
Lat-pullowns
230x5
230x5
230x5
Rope Pulldowns
165x5
165x5
165x5
Meadows Rows super set with Landmine Rows
70x6
70x6
70x6
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 1
Day 5 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: None
Single Arm Alternating Bench Press (Dumbells)
100x6
100x6
100x6
Dumbbell Flies
60x8
60x8
60x8
Military Press (Swiss Bar)
155x6
155x6
155x6
Lateral Raises (Dumbbells)
60x6
60x6
60x6
Standing Dumbbell Curls (dumbbells)
60x5
60x5
60x5
Standing Barbell Curls
115x8
115x8
115x8
Overhead Rope-Extension
85x6
85x6
85x6
Triceps Dips
3 sets of 20
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), Chondroitin (275mg), and a Multi-vitamin
-
Week 1
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: Fasted Cardio. Post-run weight was 210.4
-
Week 2
Day 1 (Back/abs)
Pre-Workout: None
Snatch-grip Deads (barbell)
315x5
315x5
325x5
325x5
Landmine Rows with Lat-Blaster attachment
210x6
210x6
210x6
210x6
Upright Rows (EZ bar)
195x6
195x6
195x6
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 30 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: None
Incline Bench Press (Barbell) +
240x5
240x5
240x5
Flat Bench Press (Swiss Bar) - Wide-Grip
240x5
240x5
240x5
Standing One-armed Landmine Presses
125x6
125x6
125x6
Log Press (Swiss Bar)
185x5
185x5
185x5
Cable Curls from squatting position
90x8
90x8
90x8
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: 1 hour outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 2
Day 3 (Legs/Traps)
Pre-Workout: None
Back Squats
275x5
275x5
275x5
275x5
Barbell Shrugs
385x15
385x15
385x15
Dumbbell Shrugs
60x25
60x25
60x25
Post-workout: None
Time of workout: 45 minutes
Additional cardio: 45 minute outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Clip from one of my skipe-rope routines.....
[youtube]PLzBzhXeN_s[/youtube]
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Week 2
Day 4 (Back/Abs)
Pre-Workout: None
Seated Cable Rows (20" bar)
250x5
250x5
250x5
Lat-pullowns
230x5
230x5
230x5
Rope Pulldowns
170x5
170x5
170x5
Meadows Rows super set with Landmine Rows
70x6
70x6
70x6
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
Post-workout pic:
[img]https://imagecdn.bodybuilding.com/gallery-photo/11262717/34181795649243778ffdfee98092283a-610xh.jpg[/img]
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Week 2
Day 5 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: Banana
Single Arm Alternating Bench Press (Dumbells)
105x6
105x6
105x6
Cable Pec Fly
50x6
50x6
50x6
Military Press (Swiss Bar)
155x6
155x6
155x6
Lateral Raises (Dumbbells)
60x6
60x6
60x6
Standing Dumbbell Curls (dumbbells)
60x5
60x5
60x5
Standing Barbell Curls
115x8
115x8
115x8
Overhead Rope-Extension
85x6
85x6
85x6
Triceps Dips
3 sets of 20
Post-workout: Gold Standard 100% Whey Protein (1.5 scoops chocolate malt flavor)
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), Chondroitin (275mg), and a Multi-vitamin
Note: My right elbow apparently does not seem to like heavy flat bench with dumbbells. Will need to swap that out for something else. It is hurting today.
-
Week 2
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: Fasted Cardio. Post-run weight was 210.0
-
Week 3
Day 1 (Back/abs)
Pre-Workout: None
Snatch-grip Deads (barbell)
325x5
325x5
325x5
325x5
Landmine Rows with Lat-Blaster attachment
210x6
210x6
210x6
210x6
Upright Rows (EZ bar)
200x6
200x6
200x6
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: Gold Standard 100% Whey Protein (1.5 scoops chocolate malt flavor)
Time of workout: 1 hour and 20 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
-
Week 3
Day 2 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: Banana
Incline Bench Press (Barbell)
245x5
245x5
245x5
Flat Bench Press (Swiss Bar) - Wide-Grip
240x6
240x6
240x6
Standing One-armed Landmine Presses
125x6
125x6
125x6
Log Press (Swiss Bar)
185x5
185x5
185x5
Cable Curls from squatting position
90x8
90x8
90x8
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: 30 minute outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 3
Day 3 (Legs/Traps)
Pre-Workout: None
Back Squats
275x5
275x5
285x5
285x5
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
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 3
Day 4 (Back/Abs)
Pre-Workout: None
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 +
70x6
70x6
70x6
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: 1 hour outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
-
Week 3
Day 5 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: Banana
Single Arm OHP (Dumbbells)
80x6
80x6
80x6
Cable Pec Fly
55x6
55x6
55x6
Military Press (Swiss Bar)
160x6
160x6
160x6
Lateral Raises (Dumbbells)
60x6
60x6
60x6
Standing Dumbbell Curls (dumbbells)
60x5
60x5
60x5
Standing Barbell Curls
115x8
115x8
115x8
Overhead Rope-Extension
85x6
85x6
85x6
Triceps Dips
3 sets of 25
Post-workout: Gold Standard 100% Whey Protein (1.5 scoops chocolate malt 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 3
Day 6 (Cardio)
Pre-Workout: None
3.3 mile outdoor run
Post-workout: None
Time of workout: 32 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 4
Day 1 (Back/abs)
Pre-Workout: None
Snatch-grip Deads (barbell)
325x5
325x5
335x5
335x5
Landmine Rows with Lat-Blaster attachment
210x6
210x6
210x6
210x6
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 20 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
-
Week 4
Day 2 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: None
Incline Bench Press (Barbell)
245x5
245x5
245x5
Flat Bench Press (Swiss Bar) - Wide-Grip
240x6
240x6
240x6
Standing One-armed Landmine Presses
125x6
125x6
125x6
Log Press (Swiss Bar)
190x5
190x5
190x5
Cable Curls from squatting position
90x8
90x8
90x8
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: Gold Standard 100% Whey Protein (1.5 scoops chocolate malt flavor)
Time of workout: 1 hour and 10 minutes
Additional cardio: 1 hour outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: This was an intense heavy workout. Every last rep of each set seemed like it was to full exhaustion. Shoulders really sore this morning, but they are the GOOD kind of sore.
-
Week 4
Day 3 (Legs/Traps)
Pre-Workout: Hard-boiled egg
Back Squats
280x5
280x5
290x5
290x5
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 1 hour outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 4
Day 4 (Back/Abs)
Pre-Workout: None
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 +
75x6
75x6
75x6
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: 1 hour outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
-
Week 4
Day 5 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: Hard-boiled egg
Single Arm OHP (Dumbbells)
85x6
85x6
85x6
Cable Pec Fly
55x6
55x6
55x6
Military Press (Swiss Bar)
160x6
160x6
160x6
Lateral Raises (Dumbbells)
60x6
60x6
60x6
Standing Dumbbell Curls (dumbbells)
60x5
60x5
60x5
Standing Barbell Curls
115x8
115x8
115x8
Overhead Rope-Extension
85x6
85x6
85x6
Triceps Dips
3 sets of 25
Post-workout: Gold Standard 100% Whey Protein (1.5 scoops chocolate malt flavor)
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), Chondroitin (275mg), and a Multi-vitamin
-
Week 4
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: Fasted Cardio. Nice cool morning, but a tad windy. Post-run weight was 209.0
-
Week 5
Day 1 (Back/abs)
Pre-Workout: Egg sandwich
Snatch-grip Deads (barbell)
325x5
325x5
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 20 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
-
Week 5
Day 2 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: Steak, hard-boiled egg
Incline Bench Press (Barbell)
245x5
245x5
245x5
Flat Bench Press (Swiss Bar) - Wide-Grip
240x6
240x6
240x6
Standing One-armed Landmine Presses
125x6
125x6
125x6
Log Press (Swiss Bar)
190x5
190x5
190x5
Cable Curls from squatting position
90x8
90x8
90x8
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: 1 hour outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: The soreness I get from those heavy one-armed landmine presses is like something I haven't felt in years. Definitely using some muscles I am not used to hitting.
-
Week 5
Day 3 (Legs/Traps)
Pre-Workout: Banana
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 1 hour outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 5
Day 4 (Back/Abs)
Pre-Workout: None
Seated Cable Rows (20" bar)
250x5
250x5
250x5
Lat-pullowns
230x5
230x5
230x5
Rope Pulldowns
170x5
170x5
170x5
Meadows Rows super set with Landmine Rows +
75x6
75x6
75x6
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
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Week 5
Day 5 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: None
Single Arm OHP (Dumbbells)
85x6
85x6
85x6
Cable Pec Fly
55x6
55x6
55x6
Military Press (Swiss Bar)
160x6
160x6
160x6
Lateral Raises (Dumbbells)
60x6
60x6
60x6
Standing Dumbbell Curls (dumbbells)
60x5
60x5
60x5
Standing Barbell Curls
115x8
115x8
115x8
Overhead Rope-Extension
85x6
85x6
85x6
Triceps Dips
3 sets of 25
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 5
Day 6 (Cardio)
Pre-Workout: None
3.3 mile outdoor run
Post-workout: None
Time of workout: 32 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: Fasted Cardio. Post-run weight was 208.2
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Week 6
Day 1 (Back/abs)
Pre-Workout: None
Snatch-grip Deads (barbell)
325x5
325x5
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 20 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
-
Week 6
Day 2 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: None
Incline Bench Press (Barbell)
235x5
235x5
235x5
Flat Bench Press (Swiss Bar) - Wide-Grip
240x5
240x5
240x5
Standing One-armed Landmine Presses
100x6
100x6
100x6
Log Press (Swiss Bar)
175x5
175x5
175x5
Cable Curls from squatting position
90x8
90x8
90x8
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: 1 hour outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: Had to drop the weight a bit on most of my core lifts. Shoulders still real sore and it is in conjunction with a good amount of body weight lost due to being at the tail end of my diet. Probably swap out Incline Press for something else next week.
-
Week 6
Day 3 (Legs/Traps)
Pre-Workout: Chicken
Back Squats
280x5
280x5
295x5
295x5
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 45 minute outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 6
Day 4 (Back/Abs)
Pre-Workout: None
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
80x6
80x6
80x6
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
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
-
Week 6
Day 5 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: Coffee
Single Arm OHP (Dumbbells)
70x6
70x6
70x6
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: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: Had to back the weight down a bit on a couple lifts.
-
Week 7
Day 1 (Back/abs)
Pre-Workout: None
Snatch-grip Deads (barbell)
325x5
325x5
325x5
325x5
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 20 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
-
Week 7
Day 2 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: Hard boiled egg
Decline Bench Press (Barbell)
235x5
235x5
235x5
Flat Bench Press (Swiss Bar) - Wide-Grip
225x5
225x5
225x5
Standing One-armed Landmine Presses
100x6
100x6
100x6
Log Press (Swiss Bar)
175x5
175x5
175x5
Cable Curls from squatting position
90x8
90x8
90x8
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: 1 hour outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: Swapped out Incline bench for Decline. Shoulder bothers me unracking the bar on Incline for some reason.
-
Week 7
Day 3 (Legs/Traps)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk)
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 7
Day 4 (Back/Abs)
Pre-Workout: None
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
80x6
80x6
80x6
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
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
-
Week 7
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: (1.5 scoops Extreme Milk 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 7
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.
