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Week 5
Day 1 (Back)
Pre-Workout: None
Inverted Rows
BWx10
BWx10
BWx10
Bent Over Rows (barbell)
185x10
185x10
185x10
Pull-ups (wide-grip)
3 sets of 10
Bent Over Rear Lateral Cable Raise
65x8
65x8
65x8
Face-Pulls (cable)
110x10
110x10
110x10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Kettle bell Figure 8's
20x50
20x50
20x50
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
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Week 5
Day 2 (Chest)
Pre-Workout: None
Reverse-Grip Bench Press (Barbell)
245x8
245x8
260x5
260x5
Squeeze Press (dumbbell)
55x10
55x10
55x10
Decline Bench Press (barbell)
230x10
230x10
230x10
Plate Press
45x20
45x20
45x20
Floor Press (dumbbells)
55×12
55x12
55x12
Raised push-ups
3 sets of 20
Juarez Valley 10 Dip
10 sets of 10, 1, 9, 2, 8, 3, 7, 4, 6, 5 reps, walk 16 feet between reps
Post-workout: None
Time of workout: 1 hour
Additional Cardio: 20 minute skip rope routine outside
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: 55 degrees and beautiful outside. Skip-rope routine kicked my ass.
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Week 5
Day 3 (Arms)
Pre-Workout: None
Preacher Curls (EZ-bar)
110x8
110x8
110x8
Dumbbell Curls (dumbbells)
50x9
50x9
50x9
Bent-over Cable Concentration Curls
75x10
75x10
75x10
Pull-ups (hammer-grip)
3 sets of 10
Rope Hammer-curls
125x12
125x12
125x12
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: Muscle Pharm Combat 100% Whey Protein (1 scoop vanilla flavor)
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
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Week 5
Day 4 (Cardio)
Pre-Workout: None
3.5 mile outdoor run
Time of run: 30 minutes
Post-workout: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: Should have run the day before when it was 64 degrees. 50, windy, and even some light rain for this one. Oh well.
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If you were closer to me it would have been an outdoor swim. Its like monsoon season here. 3.5 mi in 30 min is cruising for a guy your size
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[QUOTE=Plateauplower;1489124061]If you were closer to me it would have been an outdoor swim. Its like monsoon season here.[/QUOTE]
Where do you reside, Plateau?
[QUOTE=Plateauplower;1489124061]3.5 mi in 30 min is cruising for a guy your size[/QUOTE]
Thanks. That's the fastest I've ran it since getting back into running ~5 years ago I believe. I started this 30 burpees a day for 30 days challenge this week (do them right when I wake up), and even after just 4 days of it--it really has impacted my endurance. Maybe it is just physiological, but I also have always taken the stairs every morning at work (10 flights) which would normally wind me pretty good by the end--however that also has been a breeze since starting the challenge.
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Strong work going on as always AJ, love the runs and conditioning work you always hit. I am looking forward to hitting some of that after this meet.
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[QUOTE=raynerd;1489127981]Strong work going on as always AJ, love the runs and conditioning work you always hit. I am looking forward to hitting some of that after this meet.[/QUOTE]
Thanks. Really want to pull the trigger on this new cross-rope today, but I already bought some other equipment online earlier this week. It's a fkn addiction! :D
[url]https://www.crossrope.com/hidden/zdf-set/?utm_source=zendudefitness&utm_medium=referral&utm_campaign=iDev[/url]
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[QUOTE=ajdahlheimer;1489127581]Where do you reside, Plateau?
Thanks. That's the fastest I've ran it since getting back into running ~5 years ago I believe. I started this 30 burpees a day for 30 days challenge this week (do them right when I wake up), and even after just 4 days of it--it really has impacted my endurance. Maybe it is just physiological, but I also have always taken the stairs every morning at work (10 flights) which would normally wind me pretty good by the end--however that also has been a breeze since starting the challenge.[/QUOTE]
I'm in the Chicago suburbs.
Yea, burpees will def increase your stamina. I think anything that sucks doing like those will. I was doing a lot of stairs last year at this big toboggan slide hill. Its probably 1/3 mile from bottom to top. Absolutely brutal, but effective.
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[QUOTE=Plateauplower;1489130601]I'm in the Chicago suburbs. [/QUOTE]
Bears fan?
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[QUOTE=ajdahlheimer;1489131031]Bears fan?[/QUOTE]
When the're good I watch them. Probably more now that they got rid of that little bich of a QB ;)
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[QUOTE=Plateauplower;1489131481]When the're good I watch them. Probably more now that they got rid of that little bich of a QB ;)[/QUOTE]
Haha, never trust a diabetic! :D
For some reason that guy would always beat my Vikes though, regardless of how terrible his team was or how bad he'd been playing coming into that game. 9-5 career record vs MN.
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Week 5
Day 5 (abs)
Pre-Workout: None
Decline sit-ups w/45 pound plate
3 sets of 25
Hanging leg raises
3 sets of 20
Kneeling Crunches--Rogue Bands
3 sets of 25
Time: 25 minutes
Post-workout: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
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Week 5
Day 5 (Legs/Traps/Triceps)
Pre-Workout: Coffee
Back Squats
255x8
255x8
275x5
275x5
Barbell Shrugs
305x15
305x15
305x15
Dumbbell Shrugs
60x25
60x25
60x25
Tricep rope push-downs
135x15
135x15
135x15
Tricep push-down with 20" bar
150x15
150x15
150x15
Overhead Rope-Extension
90x12
90x12
90x12
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
Note: Took the day off of work today, as I am heading put of town this afternoon. Awesome early morning workout opportunity. Coffee and some carbs to kill some squats and tri's. Back didn't give me same problems as last week, which makes me happy.
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Week 6
Day 1 (Back)
Pre-Workout: None
Inverted Rows
BWx10
BWx10
BWx10
Bent Over Rows (barbell)
185x10
185x10
185x10
Pull-ups (wide-grip)
3 sets of 10
Bent Over Rear Lateral Cable Raise
65x8
65x8
65x8
Face-Pulls (cable)
110x10
110x10
110x10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Kettle bell Figure 8's
20x50
20x50
20x50
Post-workout: Muscle Pharm Combat 100% Whey Protein (1 scoop vanilla 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
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Week 6
Day 2 (Chest)
Pre-Workout: None
Reverse-Grip Bench Press (Barbell)
245x8
245x8
260x5
260x5
Squeeze Press (dumbbell)
55x10
55x10
55x10
Flat Bench Press (Swiss Bar w/middle neutral grip)
195x10
195x10
195x10
Plate Press
45x20
45x20
45x20
Floor Press (dumbbells)
55×12
55x12
55x12
Raised push-ups
3 sets of 20
Juarez Valley 10 Dip
10 sets of 10, 1, 9, 2, 8, 3, 7, 4, 6, 5 reps, walk 16 feet between reps
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
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Week 6
Day 3 (Arms)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, scoop of PB Fit, almonds, spinach, oats, almond milk)
Preacher Curls (EZ-bar)
110x8
110x8
110x8
Hammer-Curls (dumbbells)
55x10
55x10
55x10
Bent-over Cable Concentration Curls
75x10
75x10
75x10
Pull-ups (hammer-grip)
3 sets of 10
Incline Dumbbell Curls (dumbbells)
30x10
30x10
30x10
Dumbbell Wrist Curls
45x15
45x15
45x15
Wrist-Roller
3 sets of 5 with 7.5 pounds
Hammer Curls--Rogue Bands
3 sets of 15
Post-workout: Muscle Pharm Combat 100% Whey Protein (1 scoop vanilla flavor)
Time of workout: 1 hour
Additional Cardio: 20 minute skip rope routine outside
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
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Week 6
Day 4 (Cardio)
Pre-Workout: None
3.5 mile outdoor run
Time of run: 31 minutes
Post-workout: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
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Week 6
Day 5 (Cardio)
Pre-Workout: None
25 minute skip-rope routine
Post-workout: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
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Week 6
Day 6 (Legs/Traps/Triceps)
Pre-Workout: Coffee
Back Squats
260x8
260x8
280x5
280x5
Barbell Shrugs
305x15
305x15
305x15
Dumbbell Shrugs
60x25
60x25
60x25
Tricep rope push-downs
135x15
135x15
135x15
Tricep push-down with 20" bar
150x15
150x15
150x15
Overhead Rope-Extension
90x12
90x12
90x12
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
Note: Ever woke up in the morning and had your back be sore and think "there's no way in hell I'm going to be able to do squats today"? Then after a few reps at 135 and 225, your back magically isn't sore anymore and you complete your sets fine? That's been me the last couple weeks.
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Week 7
Day 1 (Back)
Pre-Workout: Coffee
Inverted Rows
BWx10
BWx10
BWx10
T-Bar Rows (barbell)
150x10
150x10
150x10
Pull-ups (wide-grip)
3 sets of 10
Bent Over Rear Lateral Cable Raise
65x8
65x8
65x8
Face-Pulls (cable)
110x10
110x10
110x10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Seated Cable Rows
150x20
150x20
150x20
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
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[QUOTE=ajdahlheimer;1490196801]Week 6
Day 6 (Legs/Traps/Triceps)
Pre-Workout: Coffee
Back Squats
260x8
260x8
280x5
280x5
Barbell Shrugs
305x15
305x15
305x15
Dumbbell Shrugs
60x25
60x25
60x25
Tricep rope push-downs
135x15
135x15
135x15
Tricep push-down with 20" bar
150x15
150x15
150x15
Overhead Rope-Extension
90x12
90x12
90x12
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
Note: Ever woke up in the morning and had your back be sore and think "there's no way in hell I'm going to be able to do squats today"? Then after a few reps at 135 and 225, your back magically isn't sore anymore and you complete your sets fine? That's been me the last couple weeks.[/QUOTE]
I know that feeling exactly AJ, most of my squat and deadlift sessions my low back is sore and jacked going in. Think if I waited until my back felt good....
Well, I would never squat or pull again:D
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Week 7
Day 2 (Chest)
Pre-Workout: None
Reverse-Grip Bench Press (Barbell)
250x8 (PR for sets)
250x8
265x5 (PR for sets)
265x5
Squeeze Press (dumbbell)
60x10
60x10
60x10
Decline Bench Press (barbell)
235x10
235x10
235x10
Plate Press
45x20
45x20
45x20
Floor Press (dumbbells)
55x12
55x12
55x12
Raised push-ups
3 sets of 20
Juarez Valley 10 Dip
10 sets of 10, 1, 9, 2, 8, 3, 7, 4, 6, 5 reps, walk 16 feet between reps
Post-workout: None
Time of workout: 1 hour
Additional Cardio: 2 mile walk on treadmill
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
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Week 7
Day 3 (Arms)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, scoop of PB Fit, almonds, spinach, oats, almond milk)
Preacher Curls (EZ-bar)
110x8
110x8
110x8
Dumbbell Curls (dumbbells)
50x9
50x9
50x9
Bent-over Cable Concentration Curls
75x10
75x10
75x10
Pull-ups (hammer-grip)
3 sets of 10
Incline Dumbbell Curls (dumbbells)
30x10
30x10
30x10
Dumbbell Wrist Curls
45x15
45x15
45x15
Wrist-Roller
3 sets of 5 with 7.5 pounds
Hammer Curls--Rogue Bands
3 sets of 15
Post-workout: Muscle Pharm Combat 100% Whey Protein (1 scoop vanilla flavor)
Time of workout: 1 hour
Additional Cardio: 20 minute skip rope routine outside
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
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Week 7
Day 4 (abs)
Pre-Workout: None
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
Time: 25 minutes
Post-workout: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
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Week 7
Day 5 (Legs/Traps/Triceps)
Pre-Workout: None
Back Squats
260x8
260x8
280x5
280x5
Barbell Shrugs
305x15
305x15
305x15
Dumbbell Shrugs
60x25
60x25
60x25
Tricep rope push-downs
135x2
135x12
135x12
Tricep push-down with 20" bar
145x15
145x15
145x15
Overhead Rope-Extension
95x10
95x10
95x10
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
Note: Had to switch things up a bit and do this workout prior to my cardio/run day, as weather did not cooperate for an outdoor run the other day and I didn't feel like running on the treadmill. We'll see how my run goes the after squats....
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Week 7
Day 6 (Cardio)
Pre-Workout: None
3.5 mile outdoor run
Time of run: 35 minutes
Post-workout: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
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Week 8
Day 1 (Back)
Pre-Workout: Coffee
Inverted Rows
BWx10
BWx10
BWx10
Bent Over Rows (barbell)
205x8
205x8
205x8
T-Bar Rows (barbell)
175x10
175x10
175x10
Pull-ups (wide-grip)
3 sets of 10
Bent Over Rear Lateral Cable Raise
65x8
65x8
65x8
Face-Pulls (cable)
110x10
110x10
110x10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Seated Cable Rows
180x15
180x15
180x15
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
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Week 8
Day 2 (Chest)
Pre-Workout: None
Reverse-Grip Bench Press (Barbell)
255x8 (PR for sets)
255x8
270x5 (PR for sets)
270x5
Squeeze Press (dumbbell)
60x10
60x10
60x10
Flat Bench Press (Swiss Bar w/middle neutral grip)
195x10
195x10
195x10
Plate Press
45x20
45x20
45x20
Floor Press (dumbbells)
55x12
55x12
55x12
Raised push-ups
3 sets of 20
Juarez Valley 10 Dip
10 sets of 10, 1, 9, 2, 8, 3, 7, 4, 6, 5 reps, walk 16 feet between reps
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), Chondroitin (275mg), and a Multi-vitamin
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Week 8
Day 3 (Cardio)
Pre-Workout: None
3.5 mile outdoor run
Time of run: 36 minutes
Post-workout: Muscle Pharm Combat 100% Whey Protein (1 scoop vanilla flavor)
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: Warm but brutal wind out there. Over 20+ mph gusts. Had to fit it in though as rain is in the forecast the rest of the week.
