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Week 12
Day 3 (Accessory Day)
Arm injury was feeling a bit better today, so elected to do lateral and front raises again (albeit very light).
Pre-Workout: ProMera Sports - Amino-Tren (2 scoops Blue Raspberry flavor)
Triceps kickbacks (dumbbell)
40x10 (each arm)
40x10(each arm)
40x10 (each arm)
Lateral raises (dumbbell)
40x10
40x10
40x10
Single arm tricep pulley
50x12 (each arm)
50x12 (each arm)
50x12 (each arm)
Shoulder shrugs (barbell)
275x15
275x15
275x15
Shoulder shrugs (dumbbell)
60x25
60x25
60x25
Pull-ups (hammer-grip)
3 sets of 10
Front raises (dumbbell)
25x10 (each arm)
Resistance Tube bands-Behind head triceps extensions
3 sets of 15
Behind head triceps extensions (dumbbell)
60x15
60x15
60x15
Post-workout: ProMera Sports - Gluta Blast (2 scoop Mandarin flavor) and Phase8 (1 scoop Vanilla flavor)
Time of workout: 1 hour and 5 minutes
Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin
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Week 12
Day 4 (Cardio)
Pre-Workout: None
5k run (on treadmill)
Post-workout: ProMera Sports - Gluta Blast (2 scoops Mandarin flavor)
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 (3 soft gels) and a Multi-vitamin
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Week 12
Day 5 (secondary chest/ab day)
Pre-Workout: None
Decline Bench Press (barbell)
265x12
265x12
265x12
Close-grip Bench Press (barbell)
210x12
210x12
210x12
Leg raises (while hanging from pull-up bar)
3 sets of 20
Post-workout: ProMera Sports - Gluta Blast (2 scoops Mandarin flavor)
Time of workout: 25 minutes
Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin
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Week 12
Day 6 (Cardio)
Pre-Workout: None
5k run (on treadmill)
Post-workout: ProMera Sports - Gluta Blast (2 scoops Mandarin flavor)
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 (3 soft gels) and a Multi-vitamin
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Deloading this week.
Bench vid from this morning.
[youtube]f68NvECArZc[/youtube]
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Taking this week off of lifting, before starting a new 12 week cycle/new lifting routine next week.
Still doing my cardio this week though if only to "get my fix".
5k run (on treadmill)
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 (3 soft gels) and a Multi-vitamin
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Another 5k on the treadmill today. Supposed to be my week off of lifting, but I'd be lying if I said I didn't at least mess around with some weights a little before my run. :D
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Did another 5k run on the treadmill yesterday (3rd one of my off-week). Back in the saddle again with lifting kicking off a whole new cycle this morning. New modified workout to incorporate my new Swiss bar. Really like the variety it adds. Weights will look a bit odd with the Swiss bar, since this bar weighs 33 pounds instead of the traditional 45.
[b]Week 1
Day 1 (Shoulders/Biceps)[/b]
Pre-Workout: N.O. X-Plode (2 scoops Grape flavor)
Overhead Press (w/33 pound Swiss bar)
133x12
133x12
148x8
148x8
Overhead Press (dumbbells)
50x10
50x10
50x10
Preacher Curls (EZ bar)
115x8
115x8
115x8
Dumbbell Curls
45x9
45x9
45x9
Barbell Curls (w/33 pound Swiss Bar)
93x10
93x10
93x10
Pull-ups (hammer-grip)
3 sets of 10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Reverse Curls (EZ bar)
75x10
75x10
75x10
Resistance Tube bands-OHP
3 sets of 15
Resistance Tube bands-Bent over row
3 sets of 15
Resistance Tube bands-bicep curls
3 sets of 15
Post-workout: Phase8 (1 scoop vanilla flavor)
Time of workout: 1 hour and 30 minutes
Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin
Pic w/new Swiss Bar:
[IMG]http://i60.tinypic.com/2vmv9cz.jpg[/IMG]
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Week 1
Day 2 (Chest)
Pre-Workout: None
Flat Bench Press (barbell)
260x12
260x12
275x8
275x8
Flat Bench Press (dumbbell)
60x12
60x12
60x12
Incline Bench Press (barbell)
185x12
185x12
200x8
200x8
Incline Bench Press (dumbbell)
60x12
60x12
60x12
Dips
3 sets of 20
Raised push-ups
3 sets of 20
Weighted Decline sit-ups (with 45 pound plate)
3 sets of 20
Trunk Rotators (with 45 pound plate)
3 sets of 50
Resistance Tube bands-Butterflies
3 sets of 15
Resistance Tube bands-Pulls
3 sets of 15 (each arm)
Post-workout: Phase8 (1 scoop vanilla flavor)
Time of workout: 1 hour and 20 minutes
Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin
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Week 1
Day 3 (Accessory Day)
Pre-Workout: N.O. X-plode (1.5 scoops Grape flavor)
Upright Row (EZ bar)
175x10
175x10
175x10
Bent Over Rows (Swiss bar)
123x10
123x10
123x10
Triceps Kickbacks (dumbbell)
45x10 (each arm)
45x10 (each arm)
45x10 (each arm)
Single arm tricep pulley
50x12 (each arm)
50x12 (each arm)
50x12 (each arm)
Shoulder shrugs (barbell)
275x15
275x15
275x15
Shoulder shrugs (dumbbell)
60x25
60x25
60x25
Pull-ups
3 sets of 10
Front Raises (Swiss bar)
83x10
83x10
83x10
Resistance Tube bands-Behind head triceps extensions
3 sets of 15
Behind head triceps extensions (dumbbell)
60x15
60x15
60x15
Post-workout: Phase8 (1 scoop vanilla flavor)
Time of workout: 1 hour and 5 minutes
Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin
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[QUOTE=ajdahlheimer;1322586251]Week 1
Day 3 (Accessory Day)
Pre-Workout: N.O. X-plode (1.5 scoops Grape flavor)
Upright Row (EZ bar)
175x10
175x10
175x10
Bent Over Rows (Swiss bar)
123x10
123x10
123x10
Triceps Kickbacks (dumbbell)
45x10 (each arm)
45x10 (each arm)
45x10 (each arm)
Single arm tricep pulley
50x12 (each arm)
50x12 (each arm)
50x12 (each arm)
Shoulder shrugs (barbell)
275x15
275x15
275x15
Shoulder shrugs (dumbbell)
60x25
60x25
60x25
Pull-ups
3 sets of 10
Front Raises (Swiss bar)
83x10
83x10
83x10
Resistance Tube bands-Behind head triceps extensions
3 sets of 15
Behind head triceps extensions (dumbbell)
60x15
60x15
60x15
Post-workout: Phase8 (1 scoop vanilla flavor)
Time of workout: 1 hour and 5 minutes
Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin[/QUOTE]Volume continues to amaze... Damn bro, you're getting it!
P.s. stop trying to deload with heavier weights than many of us workout with. Lol
Great job.
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[QUOTE=Jbizzlechizzle;1322657951]Volume continues to amaze... Damn bro, you're getting it!
P.s. stop trying to deload with heavier weights than many of us workout with. Lol
Great job.[/QUOTE]
It's called 'pimpin' son!
j/k. I didn't mean for it to imply that that particular set was part of a deload. Meant "here's a bench vid from this morning and [i]then[/i] I plan on deloading this week" since I did that set early on Sunday morning.
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Week 1
Day 4 (Cardio)
Pre-Workout: None
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 (3 soft gels) and a Multi-vitamin
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First full chest workout with my new Swiss Bar. Mind-blown. Holy f--k, I am gassed/exhausted/done!
Week 1
Day 5 (secondary chest/ab day)
Pre-Workout: None
Flat Bench Press (w/33 pound Swiss Bar)
203x12
203x12
218x8
218x8
Incline Bench Press (w/33 pound Swiss Bar)
173x12
173x12
188x8
188x8
Close-grip Bench Press (w/33 pound Swiss Bar)
153x10
153x10
153x10
Leg raises (while hanging from pull-up bar)
3 sets of 20
Post-workout: Phase8 (1 scoop vanilla flavor)
Time of workout: 40 minutes
Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin
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I know nothing about swiss bars other than how they look. What made the chest workout harder? Is it the different hand position?
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[QUOTE=mirroroferised;1323549961]I know nothing about swiss bars other than how they look. What made the chest workout harder? Is it the different hand position?[/QUOTE]
I wish I knew exactly, brah. It's like the muscle activation is totally different and the ROM. It's crazy cuz I can rip off a set of 275x12 with a normal bar and not be gassed. 203x12 with the Swiss and I'm about at atrophy. The pump was also insane.
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Week 1
Day 6 (Cardio)
Pre-Workout: None
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 (3 soft gels) and a Multi-vitamin
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I bet those rows feel good with the Swiss bar. Love that neutral grip. I would use it for everything you can for a while little different hand position will hit the muscles differently and likely let the normal bb strain areas on the hours recooperate.
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Week 2
Day 1 (Shoulders/Biceps)
Pre-Workout: None
Overhead Press (w/33 pound Swiss bar)
138x12
138x12
153x8
153x8
Overhead Press (dumbbells)
50x10
50x10
50x10
Preacher Curls (EZ bar)
120x8
120x8
120x8
Dumbbell Curls
45x9
45x9
45x9
Barbell Curls (w/33 pound Swiss Bar)
93x10
93x10
93x10
Pull-ups (hammer-grip)
3 sets of 10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Reverse Curls (EZ bar)
75x10
75x10
75x10
Resistance Tube bands-OHP
3 sets of 15
Resistance Tube bands-Bent over row
3 sets of 15
Resistance Tube bands-bicep curls
3 sets of 15
Post-workout: Phase8 (1 scoop vanilla flavor)
Time of workout: 1 hour and 30 minutes
Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin
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Week 2
Day 2 (Chest)
Pre-Workout: N.O. X-plode (2 scoops Grape flavor)
Flat Bench Press (barbell)
260x12
260x12
275x8
275x8
Flat Bench Press (dumbbell)
60x12
60x12
60x12
Incline Bench Press (barbell)
185x12
185x12
200x8
200x8
Incline Bench Press (dumbbell)
60x12
60x12
60x12
Dips
3 sets of 20
Raised push-ups
3 sets of 20
Weighted Decline sit-ups (with 45 pound plate)
3 sets of 20
Trunk Rotators (with 45 pound plate)
3 sets of 50
Resistance Tube bands-Butterflies
3 sets of 15
Resistance Tube bands-Pulls
3 sets of 15 (each arm)
Post-workout: Phase8 (1 scoop vanilla flavor)
Time of workout: 1 hour and 20 minutes
Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin
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(Note: so it turns out my old-school collars I've been using with my new Swiss bar actually weigh 1.2 pounds each, meaning the bar weighs 35 pounds instead of 33, which is nice because it makes for easier math when calculating lifts).
Week 2
Day 3 (Accessory Day)
Pre-Workout: N.O. X-plode (1.5 scoops Grape flavor)
Upright Row (EZ bar)
175x10
175x10
175x10
Bent Over Rows (Swiss bar)
135x10
135x10
135x10
Triceps Kickbacks (dumbbell)
45x10 (each arm)
45x10 (each arm)
45x10 (each arm)
Single arm tricep pulley
50x12 (each arm)
50x12 (each arm)
50x12 (each arm)
Shoulder shrugs (barbell)
275x15
275x15
275x15
Shoulder shrugs (dumbbell)
60x25
60x25
60x25
Pull-ups
3 sets of 10
Front Raises (Swiss bar)
85x10
85x10
85x10
Resistance Tube bands-Behind head triceps extensions
3 sets of 15
Behind head triceps extensions (dumbbell)
60x15
60x15
60x15
Post-workout: Phase8 (1 scoop vanilla flavor)
Time of workout: 1 hour and 5 minutes
Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin
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Week 2
Day 4 (Cardio)
Pre-Workout: None
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 (3 soft gels) and a Multi-vitam
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Week 2
Day 5 (secondary chest/ab day)
Pre-Workout: None
Flat Bench Press (w/35 pound Swiss Bar)
210x12
210x12
225x8
225x8
Incline Bench Press (w/35 pound Swiss Bar)
180x12
180x12
195x8
195x8
Close-grip Bench Press (w/35 pound Swiss Bar)
160x12
160x12
160x12
Leg raises (while hanging from pull-up bar)
3 sets of 20
Post-workout: None
Time of workout: 40 minutes
Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin
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Week 2
Day 6 (Cardio)
Pre-Workout: None
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 (3 soft gels) and a Multi-vitamin
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Week 3
Day 1 (Shoulders/Biceps)
Pre-Workout: 3 eggs, Oatmeal, coffee
Overhead Press (w/35 pound Swiss bar)
145x12
145x12
160x8
160x8
Overhead Press (dumbbells)
55x10
55x10
55x10
Preacher Curls (EZ bar)
125x8
125x8
125x8
Dumbbell Curls
50x9
50x9
50x9
Barbell Curls (w/35 pound Swiss Bar)
95x10
95x10
95x10
Pull-ups (hammer-grip)
3 sets of 10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Preacher Curls (dumbbells)
40x10
40x10
40x10
Resistance Tube bands-OHP
3 sets of 15
Resistance Tube bands-Bent over row
3 sets of 15
Resistance Tube bands-bicep curls
3 sets of 15
Post-workout: Phase8 (1 scoop vanilla flavor)
Time of workout: 1 hour and 25 minutes
Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin
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Week 3
Day 2 (Chest)
Pre-Workout: N.O. X-plode (1 scoop Grape flavor/rest of the can)
Flat Bench Press (barbell)
260x12
260x12
275x8
275x8
Butterflies (dumbbell)
55x10
55x10
55x10
Incline Bench Press (barbell)
195x12
195x12
210x8
210x8
Incline Bench Press (dumbbell)
60x12
60x12
60x12
Dips
3 sets of 20
Raised push-ups
3 sets of 20
Weighted Decline sit-ups (with 45 pound plate)
3 sets of 20
Trunk Rotators (with 45 pound plate)
3 sets of 50
Resistance Tube bands-Butterflies
3 sets of 15
Resistance Tube bands-Pulls
3 sets of 15 (each arm)
Post-workout: Phase8 (1 scoop vanilla flavor)
Time of workout: 1 hour and 20 minutes
Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin
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Week 3
Day 3 (Accessory Day)
Pre-Workout: None
Upright Row (EZ bar)
175x10
175x10
175x10
Bent Over Rows (Swiss bar)
135x10
135x10
135x10
Triceps Kickbacks (dumbbell)
45x10 (each arm)
45x10 (each arm)
45x10 (each arm)
Single arm tricep pulley
50x12 (each arm)
50x12 (each arm)
50x12 (each arm)
Shoulder shrugs (barbell)
275x15
275x15
275x15
Shoulder shrugs (dumbbell)
60x25
60x25
60x25
Pull-ups
3 sets of 10
Front Raises (Swiss bar)
85x10
85x10
85x10
Resistance Tube bands-Behind head triceps extensions
3 sets of 15
Behind head triceps extensions (dumbbell)
60x15
60x15
60x15
Post-workout: Phase8 (1 scoop vanilla flavor)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin
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Week 3
Day 4 (Cardio)
Pre-Workout: None
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 (3 soft gels) and a Multi-vitamin
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Week 3
Day 5 (secondary chest/ab day)
Pre-Workout: None
Flat Bench Press (w/35 pound Swiss Bar)
215x12
215x12
230x8
230x8
Incline Bench Press (w/35 pound Swiss Bar)
180x12
180x12
195x8
195x8
Close-grip Bench Press (w/35 pound Swiss Bar)
160x12
160x12
175x8
175x8
Leg raises (while hanging from pull-up bar)
3 sets of 20
Post-workout: None
Time of workout: 40 minutes
Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin
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Week 3
Day 6 (Cardio)
Pre-Workout: None
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 (3 soft gels) and a Multi-vitamin
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Week 4
Day 1 (Shoulders/Biceps)
Pre-Workout: 2 eggs, Oatmeal, coffee
Overhead Press (w/35 pound Swiss bar)
145x12
145x12
160x8
160x8
Overhead Press (dumbbells)
55x10
55x10
55x10
Preacher Curls (EZ bar)
125x8
125x8
125x8
Dumbbell Curls
50x9
50x9
50x9
Barbell Curls (w/35 pound Swiss Bar)
100x10
100x10
100x10
Pull-ups (hammer-grip)
3 sets of 10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Reverse Curls (EZ bar)
75x10
75x10
75x10
Resistance Tube bands-OHP
3 sets of 15
Resistance Tube bands-Bent over row
3 sets of 15
Resistance Tube bands-bicep curls
3 sets of 15
Post-workout: Phase8 (1 scoop vanilla flavor)
Time of workout: 1 hour and 25 minutes
Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin
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Week 4
Day 2 (Chest)
Pre-Workout: None
Flat Bench Press (barbell)
265x12
265x12
280x8
280x8
Flat Bench Press (dumbbell)
60x12
60x12
60x12
Incline Bench Press (barbell)
195x12
195x12
210x8
210x8
Incline Bench Press (dumbbell)
60x12
60x12
60x12
Dips
3 sets of 20
Raised push-ups
3 sets of 20
Weighted Decline sit-ups (with 45 pound plate)
3 sets of 20
Trunk Rotators (with 45 pound plate)
3 sets of 50
Resistance Tube bands-Butterflies
3 sets of 15
Resistance Tube bands-Pulls
3 sets of 15 (each arm)
Post-workout: Phase8 (1 scoop vanilla flavor)
Time of workout: 1 hour and 20 minutes
Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin
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Week 4
Day 3 (Accessory Day)
Pre-Workout: None
Upright Row (EZ bar)
175x10
175x10
175x10
Bent Over Rows (Swiss bar)
145x10
145x10
145x10
Triceps Kickbacks (dumbbell)
45x10 (each arm)
45x10 (each arm)
45x10 (each arm)
Single arm tricep pulley
50x12 (each arm)
50x12 (each arm)
50x12 (each arm)
Shoulder shrugs (barbell)
275x15
275x15
275x15
Shoulder shrugs (dumbbell)
60x25
60x25
60x25
Pull-ups
3 sets of 10
Front Raises (Swiss bar)
90x10
90x10
90x10
Lateral raises (dumbbell)
40x10
40x10
40x10
Resistance Tube bands-Behind head triceps extensions
3 sets of 15
Behind head triceps extensions (dumbbell)
60x15
60x15
60x15
Post-workout: Phase8 (1 scoop vanilla flavor)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin
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Week 3
Day 4 (Cardio)
Pre-Workout: None
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 (3 soft gels) and a Multi-vitamin
Nobody is gonna do the work for you, brahs....
[IMG]http://i59.tinypic.com/a4lo35.jpg[/IMG]
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Great work as usual. I need to see what's up with that swiss bar you've been using. Sounds freaking intense!
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[QUOTE=Jbizzlechizzle;1328861721]Great work as usual. I need to see what's up with that swiss bar you've been using. Sounds freaking intense![/QUOTE]
That bar is da sh!t, brah. When you take all your normal barbell lifts (bench, incline bench, OHP, etc.) and have to reduce them 50+ pounds for your sets--and you still get gassed.... = mind-blown. Of course a punk like yourself could never have the nuts to use a swiss bar. :D j/k
I plan on putting some swiss bar vids up here and in the original swiss bar thread eventually. This is my 4th week using the thing now--so I'm getting pretty well acclimated to it. Love it. Tomorrow is an all Swiss day.
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[QUOTE=ajdahlheimer;1328856891]Week 3
Day 4 (Cardio)
Pre-Workout: None
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 (3 soft gels) and a Multi-vitamin
Nobody is gonna do the work for you, brahs....
[IMG]http://i59.tinypic.com/a4lo35.jpg[/IMG][/QUOTE]Did you lose a little weight?
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[QUOTE=GKC45;1329328901]Did you lose a little weight?[/QUOTE]
No, but I rarely step on a scale. Was 237 a couple weeks ago. That's a pretty baggy long-sleeve shirt that I ran in.
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Week 4
Day 5 (secondary chest/ab day)
Pre-Workout: None
Flat Bench Press (w/35 pound Swiss Bar)
220x12
220x12
235x8
235x8
Incline Bench Press (w/35 pound Swiss Bar)
185x12
185x12
200x8
200x8
Close-grip Bench Press (w/35 pound Swiss Bar)
165x12
165x12
180x8
180x8
Leg raises (while hanging from pull-up bar)
3 sets of 20
Post-workout: None
Time of workout: 45 minutes
Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin
Only words to describe this workout this morning: FKN HOSTILE.
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[QUOTE=ajdahlheimer;1329035911]That bar is da sh!t, brah. When you take all your normal barbell lifts (bench, incline bench, OHP, etc.) and have to reduce them 50+ pounds for your sets--and you still get gassed.... = mind-blown. Of course a punk like yourself could never have the nuts to use a swiss bar. :D j/k
I plan on putting some swiss bar vids up here and in the original swiss bar thread eventually. This is my 4th week using the thing now--so I'm getting pretty well acclimated to it. Love it. Tomorrow is an all Swiss day.[/QUOTE]LOL... wondering how that swiss bar is gonna translate back into your barbell lifts? If my gym had one, I'd be man enough to workout with it, no doubt! :)
[QUOTE=ajdahlheimer;1329377771]Week 4
Day 5 (secondary chest/ab day)
Pre-Workout: None
Flat Bench Press (w/35 pound Swiss Bar)
220x12
220x12
235x8
235x8
Incline Bench Press (w/35 pound Swiss Bar)
185x12
185x12
200x8
200x8
Close-grip Bench Press (w/35 pound Swiss Bar)
165x12
165x12
180x8
180x8
Leg raises (while hanging from pull-up bar)
3 sets of 20
Post-workout: None
Time of workout: 45 minutes
Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin
Only words to describe this workout this morning: FKN HOSTILE.[/QUOTE]I'm really digging the programming of your routine. Everything always seems to go together well. Good work AJ.
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[QUOTE=Jbizzlechizzle;1329409341]LOL... wondering how that swiss bar is gonna translate back into your barbell lifts? [/QUOTE]
I'm still doing flat and incline bench with a traditional barbell too, just on a different day. The only barbell lift I stopped doing temporarily is OHP. I am now Swiss bar-only on that for the time being, because I was having pain in my left arm when using a barbell for it. No pain while using the Swiss for OHP, probably has something to do with the big drop in weight as well.
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Week 4
Day 6 (Cardio)
Pre-Workout: None
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) and a Multi-vitamin
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Week 5
Day 1 (Shoulders/Biceps)
Pre-Workout: 2 eggs, Oatmeal, coffee
Overhead Press (w/35 pound Swiss bar)
160x8
160x8
175x5
175x5
Overhead Press (dumbbells)
60x10
60x10
60x10
Preacher Curls (EZ bar)
125x8
125x8
125x8
Dumbbell Curls
50x9
50x9
50x9
Barbell Curls (w/35 pound Swiss Bar)
105x8
105x8
105x8
Pull-ups (hammer-grip)
3 sets of 10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Preacher Curls (dumbbells)
45x10
45x10
45x10
Resistance Tube bands-OHP
3 sets of 15
Resistance Tube bands-Bent over row
3 sets of 15
Resistance Tube bands-bicep curls
3 sets of 15
Post-workout: Phase8 (1 scoop vanilla flavor)
Time of workout: 1 hour and 25 minutes
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
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Week 5
Day 2 (Chest)
Pre-Workout: None
Flat Bench Press (barbell)
280x8
280x8
295x5
295x5
Butterflies (dumbbell)
55x10
55x10
55x10
Incline Bench Press (barbell)
220x8
220x8
235x5
235x5
Incline Bench Press (dumbbell)
60x12
60x12
60x12
Dips
3 sets of 20
Raised push-ups
3 sets of 20
Weighted Decline sit-ups (with 45 pound plate)
3 sets of 20
Trunk Rotators (with 45 pound plate)
3 sets of 50
Resistance Tube bands-Butterflies
3 sets of 15
Resistance Tube bands-Pulls
3 sets of 15 (each arm)
Post-workout: Phase8 (1 scoop vanilla flavor)
Time of workout: 1 hour and 20 minutes
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
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Week 5
Day 3 (Accessory Day)
Pre-Workout: None
Upright Row (EZ bar)
175x10
175x10
175x10
Bent Over Rows (Swiss bar)
145x10
145x10
145x10
Triceps Kickbacks (dumbbell)
45x10 (each arm)
45x10 (each arm)
45x10 (each arm)
Single arm tricep pulley
50x12 (each arm)
50x12 (each arm)
50x12 (each arm)
Shoulder shrugs (barbell)
275x15
275x15
275x15
Shoulder shrugs (dumbbell)
60x25
60x25
60x25
Pull-ups
3 sets of 10
Front Raises (Swiss bar)
90x10
90x10
90x10
Resistance Tube bands-Lateral raises
3 sets of 15
Resistance Tube bands-Behind head triceps extensions
3 sets of 15
Behind head triceps extensions (dumbbell)
60x15
60x15
60x15
Post-workout: Phase8 (1 scoop peanut butter chocolate flavor)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
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Nice work as usual, AJ. Mirin' the volume and weights you're pushing around.
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Week 5
Day 4 (Cardio)
Pre-Workout: None
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) and a Multi-vitamin
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Week 5
Day 5 (secondary chest/ab day)
Pre-Workout: None
Flat Bench Press (w/35 pound Swiss Bar)
225x8
225x8
240x5
240x5
Incline Bench Press (w/35 pound Swiss Bar)
205x8
205x8
220x5
220x5
Close-grip Bench Press (w/35 pound Swiss Bar)
185x8
185x8
200x5
200x5
Leg raises (while hanging from pull-up bar)
3 sets of 20
Post-workout: None
Time of workout: 45 minutes
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
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Week 5
Day 6 (Cardio)
Pre-Workout: None
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) and a Multi-vitamin
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Week 6
Day 1 (Shoulders/Biceps)
Pre-Workout: 3 eggs, bacon, coffee
Overhead Press (w/35 pound Swiss bar)
165x8
165x8
180x5
180x5
Overhead Press (dumbbells)
60x10
60x10
60x10
Preacher Curls (EZ bar)
125x8
125x8
125x8
Dumbbell Curls
55x9
55x9
55x9
Barbell Curls (w/35 pound Swiss Bar)
105x8
105x8
105x8
Pull-ups (hammer-grip)
3 sets of 10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Reverse Curls (EZ bar)
75x10
75x10
75x10
Resistance Tube bands-OHP
3 sets of 15
Resistance Tube bands-Bent over row
3 sets of 15
Resistance Tube bands-bicep curls
3 sets of 15
Post-workout: Phase8 (1 scoop Peanut butter chocolate flavor)
Time of workout: 1 hour and 25 minutes
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
****Really mirin' the gains I've made on OHP with Swiss bar in the 6 weeks I've had it****
