-
Week 7
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 +
170x8
170x8
170x8
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 7
Day 4
Pre-Workout: Smoothie
Back Squat +
270x8
270x8
290x5
290x5
Hex Bar Deadlifts off Crash-Pads
340x8
340x8
340x8
Hex Bar Shrugs
350x15
350x15
350x15
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
-
Week 7
Day 5
Pre-Workout: None
Standing OHP (Dumbbells) +
75x8
75x8
75x8
Reverse-Grip Bench Press (Barbell)
210x8
210x8
210x8
Bradford Presses (Barbell)
145x8
145x8
145x8
Landmine Press
105x8
105x8
105x8
Neutral-Grip Raised Pushups
BWx25
BWx25
BWx25
Cable Crunches
100x25
100x25
100x25
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 7
Day 6
Pre-Workout: None
Dumbbell Curls +
50x8
50x8
50x8
EZ Bar Curls +
135x8
135x8
135x8
Weighted Neutral-Grip Pullups
BW+20 x10
BW+20 x10
BW+20 x10
Single Arm Landmine Rows +
95x8
95x8
95x8
Behind the neck Triceps Extension (Rope with Ergo handles)
65x8
65x8
65x8
Triceps pushdown (Rope with Ergo handles)
90x8
90x8
90x8
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 7
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.
-
Week 8
Day 1
Pre-Workout: Bacon, Eggs, Coffee
Lat Pulldowns (Super Lat-Bar)
165x8
165x8
165x8
Seated Cable Rows (Super Lat-Bar)
220x8
220x8
Landmine Rows with Lat-Blaster Attachment
220x8
220x8
220x8
Bent Over Rows w/EZ bar (neutral grip holding plates)
185x8
185x8
185x8
Single Arm Seated Cable Rows
80x8
80x8
80x8
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: 35 minutes on Elliptical Machine
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 8
Day 2
Pre-Workout: Oatmeal w/bananas
Y-T-W-L's w/lightweight bands
3 sets of 40
Flat Bench Press - Swiss Bar
215x8
215x8
230x5
230x5
Incline Bench - Dumbbells
90x8
90x8
90x8
Chest Dips
BW+15x20
BW+15x20
BW+15x20
Barbell Curls
135x8
135x8
135x8
Single Arm Triceps Pushdown
50x8
50x8
50x8
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 8
Day 3
Pre-Workout: 1 scoop whey protein w/almond milk
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
175x8
175x8
175x8
Hanging Leg Raises
BWx20
BWx20
BWx20
Trunk Rotators
45x50
45x50
45x50
Post-workout: None
Time of workout: 1 hour
Additional cardio: 30 minutes shoveling snow & 30 minutes on Elliptical Machine
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 8
Day 4
Pre-Workout: Smoothie
Back Squat
275x8
275x8
295x5
295x5
Hex Bar Deadlifts off Crash-Pads
340x8
340x8
340x8
Hex Bar Shrugs
350x15
350x15
350x15
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: 1 hour shoveling snow and 30 minutes on Elliptical Machine
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 8
Day 5
Pre-Workout: None
Standing OHP (Dumbbells)
80x8
80x8
80x8
Reverse-Grip Bench Press (Barbell)
210x8
210x8
210x8
Bradford Presses (Barbell)
145x8
145x8
145x8
Landmine Press
105x8
105x8
105x8
Neutral-Grip Raised Pushups
BWx25
BWx25
BWx25
Cable Crunches
100x25
100x25
100x25
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: 20 minute skip-rope routine and 45 minutes on Elliptical Machine
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 8
Day 6
Pre-Workout: None
Dumbbell Curls
55x8
55x8
55x8
EZ Bar Curls
140x8
140x8
140x8
Weighted Neutral-Grip Pullups
BW+20 x10
BW+20 x10
BW+20 x10
Single Arm Landmine Rows
100x8
100x8
100x8
Behind the neck Triceps Extension (Rope with Ergo handles)
65x8
65x8
65x8
Triceps pushdown (Rope with Ergo handles)
90x8
90x8
90x8
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 8
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.
-
Week 9
Day 1
Pre-Workout: Coffee
Lat Pulldowns (Super Lat-Bar)
185x5
185x5
185x5
Seated Cable Rows (Super Lat-Bar)
230x5
230x5
Landmine Rows with Lat-Blaster Attachment
230x5
230x5
230x5
Bent Over Rows w/EZ bar (neutral grip holding plates)
205x5
205x5
205x5
Single Arm Seated Cable Rows
85x5
85x5
85x5
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 9
Day 2
Pre-Workout: Oatmeal w/bananas
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
135x8
135x8
135x8
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
-
Week 9
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 outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 9
Day 4
Pre-Workout: Smoothie
Back Squat
300x5
300x5
320x3
320x3
Hex Bar Deadlifts off Crash-Pads
355x5
355x5
355x5
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
-
Week 9
Day 5
Pre-Workout: None
Standing OHP (Dumbbells)
85x8
85x8
85x8
Reverse-Grip Bench Press (Barbell)
225x5
225x5
225x5
Bradford Presses (Barbell)
145x8
145x8
145x8
Landmine Press
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
-
Week 9
Day 6
Pre-Workout: None
Dumbbell Curls
60x5
60x5
60x5
EZ Bar Curls
165x5
165x5
165x5
Weighted Neutral-Grip Pullups
BW+20 x10
BW+20 x10
BW+20 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
-
Week 9
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.
-
Week 10
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
230x5
230x5
230x5
Seal Rows
60x12
60x12
60x12
Single Arm Seated Cable Rows
85x5
85x5
85x5
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 10
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
-
Week 10
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 outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 10
Day 4
Pre-Workout: Smoothie
Back Squat
300x5
300x5
320x3
320x3
Hex Bar Deadlifts off Crash-Pads
355x5
355x5
355x5
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
-
Week 10
Day 5
Pre-Workout: None
Standing OHP (Dumbbells)
85x8
85x8
85x8
Reverse-Grip Bench Press (Barbell)
225x5
225x5
225x5
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
-
Week 10
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
-
Week 10
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.
-
Week 11
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 +
60x12
60x12
60x12
Single Arm Seated Cable Rows
85x5
85x5
85x5
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 11
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
-
Week 11
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 outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 11
Day 4
Pre-Workout: Greek Yogurt
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 minutes on Elliptical Machine and 30 minute outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
