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Week 1
Day 3 (cardio)
Pre-Workout: NutriBullet smoothie (frozen fruit, oats, scoop of PB Fit, coconut oil, walnuts, spinach, almond milk)
3.5 mile outdoor run
Time: 32 minutes
Post-workout: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 1
Day 3 (Arms)
Pre-Workout: NutriBullet smoothie (frozen fruit, apple, scoop of PB Fit, coconut oil, walnuts, spinach, almond milk)
Preacher Curls (EZ-bar)
115x8
115x8
115x8
Dumbbell Curls (dumbbells)
50x9
50x9
50x9
Hanging Isolation Curls (dumbbells)
40x10
40x10
40x10
Rope Hammer Curl
120x15
120x15
120x15
Pull-ups (hammer-grip)
3 sets of 10
Reverse Curls (dumbbells)
25x10
25x10
25x10
Dumbbell Wrist Curls
40x20
40x20
40x20
Wrist-Roller
3 sets of 5 with 7.5 pounds
Hammer Curls--Rogue Bands
3 sets of 15
Post-workout: Phase8 (1 scoop milk chocolate flavor)
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 1
Day 5 (Legs/Traps/Tri's)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, avocado, scoop of PB Fit, coconut oil, walnuts, spinach, almond milk)
Back Squats
235x12
235x12
255x8
255x8
Barbell Shrugs
295x15
295x15
295x15
Dumbbell Shrugs
60x25
60x25
60x25
Tricep rope push-downs
125x15
125x15
125x15
Tricep push-down with 20" bar
140x15
140x15
140x15
Butterflies--Rogue Bands
3 sets of 15
Post-workout: None
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 1
Day 6 (Cardio)
Pre-Workout: None
3.5 mile outdoor run
Time: 31 minutes
Post-workout: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 2
Day 1 (Shoulders/back)
Pre-Workout: Coffee, banana, avocado
Standing OHP (barbell)
175x12
175x12
190x8
190x8
Arnold Presses (Dumbbells)
55x10
55x10
55x10
Upright Row (EZ-bar)
165x10
165x10
165x10
Lateral Raises (dumbbell)
50x10
50x10
50x10
Front Raises (Swiss Bar)
85x10
85x10
85x10
Pull-ups (ultra wide-grip)
3 sets of 12
Trunk Rotators (with 45 pound plate)
3 sets of 50
Bradford Presses (barbell)
125x20
125x20
125x20
Post-workout: None
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Week 2
Day 2 (Chest)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, avocado, scoop of PB Fit, coconut oil, walnuts, spinach, almond milk)
Flat Bench Press (Barbell)
260x12
260x12
275x8
275x8
Incline Bench Press (Barbell)
195x12
195x12
210x8
210x8
Butterflies (dumbbell)
50x10
50x10
50x10
Raised push-ups
3 sets of 20
Flat Bench Press (Barbell with Rogue Bands added for resistance)
175x8
175x8
175x8
Post-workout: None
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), a Multi-vitamin
Additional cardio: 20 minute skip-rope routine
Week 2
Day 3 (cardio)
Pre-Workout: None
3.5 mile outdoor run
Time: 32 minutes
Post-workout: Phase8 (1 scoop milk chocolate flavor)
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Squats look to be coming up. You'll be squatting more than you bench soon :D.
Now we just gotta talk you into some dead-lifts....:p
[QUOTE=Plateauplower;1462186003]Squats look to be coming up. You'll be squatting more than you bench soon :D.[/QUOTE]
I'm pretty sure I can already squat more than I bench, brah. At least if we are talking about 1 rep max anyway. But I think you were just giving me ****. I won't be improving any lifts for a while though, as I started dieting down again a little over 2 weeks ago (hence the extra cardio day in my split now). So will be losing strength :-( I made sure I set that PR in OHP before I started my strict diet though.
[QUOTE=Plateauplower;1462186003]Now we just gotta talk you into some dead-lifts....:p[/QUOTE]
Haha. You know I never had anything against dead-lifts, I honestly just never was taught them or did them. Olympic lifts (clean, jerk, snatch) are what initially got me interested in lifting back when I was 16, so did all of those. But my high school strength coach (former Olympic shot-putter) never taught us dead's. And that is really the only reason I've never done them. I probably would have started doing them if I belonged to a commercial gym, but I've been a home gym guy since 2003 (and there ain't no going back now :D)
Ya just giving ya chit on the squats/bench. Squats are moving. Keep the intensity up and you shouldn't lose too much strength. I always lose some from 3 weeks in to about 6 weeks then it slowly starts coming back but I never make much of any actual progress. I think I train harder when dieting because I get so pissed about losing ground.
I taught myself conventional deads. Enough practice and you get a groove for them. Could always get a trap bar too, which is not the same as conventional provides a lot of overlap without as much lower back fatigue. Nice work though, GL on the diet. I'm just starting to loosen up the reigns a little in hopes of making some progress for a few months.
[QUOTE=Plateauplower;1462187473]Ya just giving ya chit on the squats/bench. Squats are moving. Keep the intensity up and you shouldn't lose too much strength. I always lose some from 3 weeks in to about 6 weeks then it slowly starts coming back but I never make much of any actual progress. I think I train harder when dieting because I get so pissed about losing ground.
I taught myself conventional deads. Enough practice and you get a groove for them. Could always get a trap bar too, which is not the same as conventional provides a lot of overlap without as much lower back fatigue. Nice work though, GL on the diet. I'm just starting to loosen up the reigns a little in hopes of making some progress for a few months.[/QUOTE]
Trap bar could be an option, since I believe it wouldn't require as much space to use in my home gym (correct?).
Diet is going pretty well thus far. Down about 8 pounds with a long weekend (Labor Day) mixed in there where I didn't eat well and drank many-a-beer for a few days. :D
[QUOTE=ajdahlheimer;1462187823]Trap bar could be an option, since I believe it wouldn't require as much space to use in my home gym (correct?).
Diet is going pretty well thus far. Down about 8 pounds with a long weekend (Labor Day) mixed in there where I didn't eat well and drank many-a-beer for a few days. :D[/QUOTE]
Trap Bars are a little narrower in length but it takes about the same amount of space. My space in my garage is very small and I have room to do both.
Nice work. Just consider Labor Day a re-feed ;)
Week 2
Day 4 (Arms)
Pre-Workout: None
Preacher Curls (EZ-bar)
115x8
115x8
115x8
Hammer-Curls (dumbbells)
55x10
55x10
55x10
Hanging Isolation Curls (dumbbells)
40x10
40x10
40x10
Rope Hammer Curl
120x15
120x15
120x15
Pull-ups (hammer-grip)
3 sets of 10
Reverse Curls (dumbbells)
30x10
30x10
30x10
Dumbbell Wrist Curls
40x20
40x20
40x20
Wrist-Roller
3 sets of 5 with 7.5 pounds
Hammer Curls--Rogue Bands
3 sets of 15
Post-workout: Phase8 (1 scoop milk chocolate flavor)
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 2
Day 5 (Legs/Traps/Triceps)
Pre-Workout: NutriBullet smoothie (frozen fruit, avocado, scoop of PB Fit, coconut oil, walnuts, spinach, almond milk)
Back Squats
235x12
235x12
255x8
255x8
Barbell Shrugs
295x15
295x15
295x15
Dumbbell Shrugs
60x25
60x25
60x25
Tricep rope push-downs
125x15
125x15
125x15
Tricep push-down with 20" bar
140x15
140x15
140x15
Butterflies--Rogue Bands
3 sets of 15
Post-workout: None
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 2
Day 6 (Cardio)
Pre-Workout: None
3.5 mile outdoor run
Time: 33 minutes
Post-workout: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 3
Day 1 (Shoulders/back)
Pre-Workout: None
Standing OHP (barbell)
175x12
175x12
190x8
190x8
Arnold Presses (Dumbbells)
55x10
55x10
55x10
Upright Row (EZ-bar)
165x10
165x10
165x10
Lateral Raises (dumbbell)
50x10
50x10
50x10
Front Raises (Swiss Bar)
85x10
85x10
85x10
Pull-ups (ultra wide-grip)
3 sets of 12
Trunk Rotators (with 45 pound plate)
3 sets of 50
Bradford Presses (barbell)
125x20
125x20
125x20
Post-workout: None
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin[
Week 3
Day 2 (Chest)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, scoop of PB Fit, coconut oil, walnuts, spinach, almond milk)
Flat Bench Press (Barbell)
260x12
260x12
275x8
275x8
Incline Bench Press (Barbell)
195x12
195x12
210x8
210x8
Butterflies (dumbbell)
50x10
50x10
50x10
Raised push-ups
3 sets of 20
Flat Bench Press (Barbell with Rogue Bands added for resistance)
165x8
165x8
165x8
Post-workout: None
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), a Multi-vitamin
Additional cardio: 20 minute skip-rope routine
Note: 3 weeks into this cut I am really feeling a loss of strength. Left several reps on the table in this workout.
Week 3
Day 3 (Arms)
Pre-Workout: None
Preacher Curls (EZ-bar)
115x8
115x8
115x8
Dumbbell Curls (dumbbells)
50x10
50x10
50x10
Hanging Isolation Curls (dumbbells)
40x10
40x10
40x10
Rope Hammer Curl
120x15
120x15
120x15
Pull-ups (hammer-grip)
3 sets of 10
Reverse Curls (dumbbells)
30x10
30x10
30x10
Dumbbell Wrist Curls
40x20
40x20
40x20
Wrist-Roller
3 sets of 5 with 7.5 pounds
Hammer Curls--Rogue Bands
3 sets of 15
Post-workout: Phase8 (1 scoop milk chocolate flavor)
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 3
Day 4 (cardio)
Pre-Workout: None
3.5 mile outdoor run
Time: 31 minutes
Post-workout: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 3
Day 5 (Legs/Traps/Triceps)
Pre-Workout: None
Back Squats
235x12
235x12
255x8
255x8
Barbell Shrugs
295x15
295x15
295x15
Dumbbell Shrugs
60x25
60x25
60x25
Tricep rope push-downs
125x15
125x15
125x15
Tricep push-down with 20" bar
140x15
140x15
140x15
Butterflies--Rogue Bands
3 sets of 15
Post-workout: None
Time of workout: 1 hour and 15 minutes
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
3.5 mile outdoor run
Time: 31 minutes
Post-workout: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 4
Day 1 (Shoulders/back)
Pre-Workout: Coffee
Standing OHP (barbell)
175x12
175x12
190x8
190x8
Arnold Presses (Dumbbells)
55x10
55x10
55x10
Upright Row (EZ-bar)
165x10
165x10
165x10
Lateral Raises (dumbbell)
50x10
50x10
50x10
Front Raises (Swiss Bar)
85x10
85x10
85x10
Pull-ups (ultra wide-grip)
3 sets of 12
Trunk Rotators (with 45 pound plate)
3 sets of 50
Bradford Presses (barbell)
125x20
125x20
125x20
Post-workout: Phase8 (1 scoop milk chocolate flavor)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Week 4
Day 2 (Chest)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, scoop of PB Fit, coconut oil, walnuts, spinach, almond milk)
Flat Bench Press (Barbell)
260x12
260x12
275x8
275x8
Incline Bench Press (Barbell)
195x12
195x12
210x8
210x8
Butterflies (dumbbell)
50x10
50x10
50x10
Raised push-ups
3 sets of 15
Post-workout: None
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), a Multi-vitamin
Additional cardio: 20 minute skip-rope routine
Note: Just could not find a good rhythm jumping rope. Too windy outside.
Week 4
Day 3 (Arms)
Pre-Workout: None
Preacher Curls (EZ-bar)
115x8
115x8
115x8
Hammer-Curls (dumbbells)
55x10
55x10
55x10
Hanging Isolation Curls (dumbbells)
40x10
40x10
40x10
Rope Hammer Curl
120x15
120x15
120x15
Pull-ups (hammer-grip)
3 sets of 10
Barbell Curls (Swiss Bar)
95x10
95x10
95x10
Dumbbell Wrist Curls
40x20
40x20
40x20
Wrist-Roller
3 sets of 5 with 7.5 pounds
Hammer Curls--Rogue Bands
3 sets of 15
Post-workout: None
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 4
Day 4 (cardio)
Pre-Workout: None
3.5 mile outdoor run
Time: 31 minutes
Post-workout: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: These runs are getting easier and easier as this cut progresses.
Week 4
Day 5 (Legs/Traps/Triceps)
Pre-Workout: None
Back Squats
240x12
240x12
260x8
260x8
Barbell Shrugs
295x15
295x15
295x15
Dumbbell Shrugs
60x25
60x25
60x25
Tricep rope push-downs
125x15
125x15
125x15
Tricep push-down with 20" bar
140x15
140x15
140x15
Butterflies--Rogue Bands
3 sets of 15
Post-workout: None
Time of workout: 1 hour and 15 minutes
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
3.5 mile outdoor run
Time: 31 minutes
Post-workout: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Nice work AJ still training hard! Lots of cardio in there I see, how's the cut going? Always sucks in terms of weight on the bar, mirror gainz are what it's all about :D
Week 5
Day 1 (Shoulders/back)
Pre-Workout: Coffee
Standing OHP (barbell)
190x8
190x8
205x5
205x5
Arnold Presses (Dumbbells)
55x10
55x10
55x10
Upright Row (EZ-bar)
165x10
165x10
165x10
Lateral Raises (dumbbell)
50x10
50x10
50x10
Front Raises (Swiss Bar)
85x10
85x10
85x10
Pull-ups (ultra wide-grip)
3 sets of 12
Trunk Rotators (with 45 pound plate)
3 sets of 50
Bradford Presses (barbell)
125x20
125x20
125x20
Post-workout: None
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Week 5
Day 2 (Chest)
Pre-Workout: None
Flat Bench Press (Barbell)
275x8
275x8
290x5
290x5
Incline Bench Press (Barbell)
215x8
215x8
230x5
230x5
Butterflies (dumbbell)
50x10
50x10
50x10
Raised push-ups
3 sets of 20
Flat Bench Press (Barbell with Rogue Bands added for resistance)
165x8
165x8
165x8
Post-workout: None
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), a Multi-vitamin
Additional cardio: 20 minute skip-rope routine