[QUOTE=Payton1221;1546808471]Are these strictly for shoulder health?[/QUOTE]
Nope. Very good back exercise IMO.
[youtube]KC8mlDOYJ2I[/youtube]
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[QUOTE=Payton1221;1546808471]Are these strictly for shoulder health?[/QUOTE]
Nope. Very good back exercise IMO.
[youtube]KC8mlDOYJ2I[/youtube]
[QUOTE=ajdahlheimer;1546812201]Nope. Very good back exercise IMO.
[/QUOTE]
I have a home gym but one without a weight stack. Other than using bands, is there anything else I could to perform these?
[QUOTE=Payton1221;1546829311]I have a home gym but one without a weight stack. Other than using bands, is there anything else I could to perform these?[/QUOTE]
I don't know how you'd do it w/o some kind of a pull-down machine. One of the reasons I upgraded to my current pull-down machine last year is because it has cable pulleys at THREE different positions (low, middle, high) versus the more common two (low and high only). That middle pulley makes it possible to do face-pulls correctly.
[QUOTE=ajdahlheimer;1546831241]I don't know how you'd do it w/o some kind of a pull-down machine. [/QUOTE]
Just finished tonight's workout that included inverted rows when it dawned on me "it's almost a face pull" :D
[QUOTE=Payton1221;1546867771]Just finished tonight's workout that included inverted rows when it dawned on me "it's almost a face pull" :D[/QUOTE]
Yeah, I did those for a while.
Week 4
Day 2 (Chest/Shoulders)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk)
Flat Bench Press (Swiss Bar - Neutral Grip)
200x12
200x12
215x8
215x8
Standing Overhead Press (Dumbbells)
60x10
60x10
60x10
Decline Bench Press (Dumbbells)
60x12
60x12
60x12
Decline Dumbbell Flies
45x10
45x10
45x10
Floor Flies in Hollow Position (Dumbbells)
40x10
40x10
40x10
Juarez Valley 10 Dip
10 sets of 10, 1, 9, 2, 8, 3, 7, 4, 6, 5 reps, walk 16 feet between reps
Seated Front raises (dumbbell)
35x10
35x10
35x10
Post-workout: Gold Standard 100% Whey Protein (1.5 scoops peanut butter chocolate 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 4
Day 3 (Arms)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, peanut butter, oats, almonds, almond milk)
Cable Curls from squatting position
80x8
80x8
80x8
Dumbbell Curls
50x9
50x9
50x9
Pull-ups (neutral-grip)
3 sets of 10
Rope Hammer Curls
100x10
100x10
100x10
Standing Curls (Swiss Bar - narrow grip)
90x10
90x10
90x10
Dumbbell Wrist Curls
45x15
45x15
45x15
Wrist-Roller
3 sets of 5 with 7.5 pounds
Post-workout: Gold Standard 100% Whey Protein (1.5 scoops peanut butter chocolate flavor)
Time of workout: 1 hour
Additional cardio: 40 minute walk on treadmill (2.5 miles)
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 4
Day 4 (Legs/Traps/Triceps)
Pre-Workout: Muscle Milk, Shrimp & Rice.
Back Squats
240x12
240x12
260x8
260x8
Barbell Shrugs
345x15
345x15
345x15
Dumbbell Shrugs
60x25
60x25
60x25
Tricep push-down with 20" bar
100x10
100x10
100x10
Tricep rope push-downs
85x10
85x10
85x10
Overhead Rope-Extension
65x10
65x10
65x10
Post-workout: Gold Standard 100% Whey Protein (1.5 scoops peanut butter chocolate flavor)
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 5 (abs)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk)
Decline sit-ups w/45 pound plate
3 sets of 30
Hanging leg raises
3 sets of 20
Cable crunches
3 sets of 25 with 75 pounds
Kneeling Crunches--Rogue Bands
3 sets of 25
Time: 30 minutes
Additional cardio: 20 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
Week 4
Day 6 (cardio)
Pre-Workout: None
5k run on treadmill
Time of run: 40 minutes (program has built in warm-up and cool-down)
Post-workout: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 5
Day 1 (Back)
Pre-Workout: Breakfast burrito
Snatch-grip Deads (barbell)
235x12
285x8
310x5
335x3
T-Bar Rows (barbell)
190x10
190x10
190x10
Reverse Flies super-set with lateral raises
30x10
30x10
30x10
Face-Pulls (cable)
80x12
80x12
80x12
Lat-pullowns
170x10
170x10
170x10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Seated Cable Rows
170x15
170x15
170x15
Post-workout: None
Time of workout: 1 hour and 15 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)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk)
Flat Bench Press (Swiss Bar - Neutral Grip)
225x8
225x8
240x5
240x5
Standing Overhead Press (Dumbbells)
60x10
60x10
60x10
Decline Bench Press (Dumbbells)
60x12
60x12
60x12
Decline Dumbbell Flies
45x10
45x10
45x10
Floor Flies in Hollow Position (Dumbbells)
40x10
40x10
40x10
Juarez Valley 10 Dip
10 sets of 10, 1, 9, 2, 8, 3, 7, 4, 6, 5 reps, walk 16 feet between reps
Seated Front raises (dumbbell)
35x10
35x10
35x10
Post-workout: Gold Standard 100% Whey Protein (1.5 scoops peanut butter chocolate 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 5
Day 3 (Arms)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, peanut butter, oats, almonds, almond milk)
Cable Curls from squatting position
80x8
80x8
80x8
Standing Curls (EZ-bar)
95x10
95x10
95x10
Pull-ups (neutral-grip)
3 sets of 10
Rope Hammer Curls
100x10
100x10
100x10
Standing Curls (Swiss Bar - narrow grip)
90x10
90x10
90x10
Dumbbell Wrist Curls
45x15
45x15
45x15
Wrist-Roller
3 sets of 5 with 7.5 pounds
Post-workout: Gold Standard 100% Whey Protein (1.5 scoops peanut butter chocolate flavor)
Time of workout: 1 hour
Additional cardio: 40 minute walk on treadmill (2.5 miles)
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 5
Day 4 (Legs/Traps/Triceps)
Pre-Workout: Chicken and Rice.
Back Squats
265x8
265x8
285x5
285x5
Barbell Shrugs
345x15
345x15
345x15
Dumbbell Shrugs
60x25
60x25
60x25
Tricep push-down with 20" bar
100x10
100x10
100x10
Tricep rope push-downs
85x10
85x10
85x10
Overhead Rope-Extension
65x10
65x10
65x10
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 5
Day 5 (abs)
Pre-Workout: Banana
Decline sit-ups w/45 pound plate
3 sets of 30
Hanging leg raises
3 sets of 20
Cable crunches
3 sets of 25 with 75 pounds
Kneeling Crunches--Rogue Bands
3 sets of 25
Time: 30 minutes
Additional cardio: 20 minute skip-rope routine
Post-workout: Gold Standard 100% Whey Protein (1.5 scoops peanut butter chocolate flavor)
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
5k run on treadmill
Time of run: 40 minutes (program has built in warm-up and cool-down)
Post-workout: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: Fasted Cardio. Weight: 225.2
[QUOTE=ajdahlheimer;1547805721]Weight: 225.2[/QUOTE]
Git'n 'R Done!
Great job.
[QUOTE=Payton1221;1547811061]Git'n 'R Done!
Great job.[/QUOTE]
Thanks. Lost around 10 pounds total in March.
Week 6
Day 1 (Back)
Pre-Workout: None
Snatch-grip Deads (barbell)
235x12
285x8
310x5
335x3
T-Bar Rows (barbell)
190x10
190x10
190x10
Reverse Flies super-set with lateral raises
30x10
30x10
30x10
Face-Pulls (cable)
80x12
80x12
80x12
Lat-pullowns
170x10
170x10
170x10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Seated Cable Rows w/Lat bar
170x15
170x15
170x15
Post-workout: None
Time of workout: 1 hour and 15 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)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk)
Flat Bench Press (Swiss Bar - Neutral Grip)
230x8
230x8
245x5
245x5
Standing Overhead Press (Dumbbells)
60x10
60x10
60x10
Decline Bench Press (Dumbbells)
60x12
60x12
60x12
Decline Dumbbell Flies
45x10
45x10
45x10
Floor Flies in Hollow Position (Dumbbells)
40x10
40x10
40x10
Juarez Valley 10 Dip
10 sets of 10, 1, 9, 2, 8, 3, 7, 4, 6, 5 reps, walk 16 feet between reps
Seated Front raises (dumbbell)
35x10
35x10
35x10
Post-workout: Gold Standard 100% Whey Protein (1.5 scoops peanut butter chocolate flavor)
Time of workout: 1 hour
Additional Cardio: 40 minute walk on treadmill (2.5 miles)
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 6
Day 3 (Arms)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, peanut butter, oats, almonds, almond milk)
Cable Curls from squatting position
80x8
80x8
80x8
Dumbbell Curls
50x9
50x9
50x9
Pull-ups (neutral-grip)
3 sets of 10
Rope Hammer Curls
100x10
100x10
100x10
Standing Curls (Swiss Bar - narrow grip)
95x10
95x10
95x10
Dumbbell Wrist Curls
45x15
45x15
45x15
Wrist-Roller
3 sets of 5 with 7.5 pounds
Post-workout: Gold Standard 100% Whey Protein (1.5 scoops peanut butter chocolate flavor)
Time of workout: 1 hour
Additional cardio: 40 minute walk on treadmill (2.5 miles)
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 6
Day 4 (Legs/Traps/Triceps)
Pre-Workout: Oatmeal
Back Squats
270x8
270x8
290x5
290x5
Barbell Shrugs
345x15
345x15
345x15
Dumbbell Shrugs
60x25
60x25
60x25
Tricep push-down with 20" bar
100x10
100x10
100x10
Tricep rope push-downs
85x10
85x10
85x10
Overhead Rope-Extension
65x10
65x10
65x10
Post-workout: 20 minute skip-rope routine
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
Casual day at work today, so just wearing a little tighter fitting stretchy long-sleeved athletic shirt. Was filling up my gallon jug of water in the break room and a woman asked me if I compete. I obviously don't, but it's the little things like that that keep me motivated--especially mid-diet like now. :D
[QUOTE=ajdahlheimer;1548303611]Casual day at work today, so just wearing a little tighter fitting stretchy long-sleeved athletic shirt. Was filling up my gallon jug of water in the break room and a woman asked me if I compete. I obviously don't, but it's the little things like that that keep me motivated--especially mid-diet like now. :D[/QUOTE]
Best $hit ever to hear when dieting, makes those small feelz vanish instantly.
Week 6
Day 5 (abs)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, peanut butter, oats, almonds, almond milk)
Decline sit-ups w/45 pound plate
3 sets of 30
Hanging leg raises
3 sets of 20
Cable crunches
3 sets of 25 with 75 pounds
Kneeling Crunches--Rogue Bands
3 sets of 25
Time: 30 minutes
Additional cardio: 20 minute skip-rope routine
Post-workout: Gold Standard 100% Whey Protein (1.5 scoops peanut butter chocolate flavor)
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 6
Day 6 (cardio)
Pre-Workout: None
5k run on treadmill
Time of run: 40 minutes (program has built in warm-up and cool-down)
Post-workout: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: Fasted Cardio. Weight: 224.6
Week 7
Day 1 (Back)
Pre-Workout: None
Snatch-grip Deads (barbell)
235x12
285x8
310x5
335x3
T-Bar Rows (barbell)
190x10
190x10
190x10
Reverse Flies super-set with lateral raises
30x10
30x10
30x10
Face-Pulls (cable)
80x12
80x12
80x12
Lat-pullowns with neutral Double-Grip
170x10
170x10
170x10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Seated Cable Rows w/Lat bar
170x15
170x15
170x15
Post-workout: None
Time of workout: 1 hour and 15 minutes
Additional Cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
[QUOTE=ajdahlheimer;1548394151] Weight: 224.6[/QUOTE]
What's the goal: ~1 lb/week?
Things are still headed in the right direction ;) Keep up the great work. And good to hear about the "do you compete" comment. And from experience, I'll tell you that the compliments become more common as you age as they're even fewer older people in shape. It's a sliding scale and just maintaining--when compared to the masses--is improvement :eek:
[QUOTE=Payton1221;1548637701]What's the goal: ~1 lb/week?
[/QUOTE]
Once the water weight is all pretty much gone like now--~1 lb/week is what is best to shoot for if going for a healthy weight loss you intend on maintaining for a significant amount of time afterwards. It might be a bit more some weeks and a bit less than 1 pound others. I am going to try and up my cardio a bit more this week though. Gotta remind myself that physical changes/improvements aren't always 100% about the scale.
Week 7
Day 2 (Chest/Shoulders)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk)
Flat Bench Press (Swiss Bar - Neutral Grip)
230x8
230x8
245x5
245x5
Standing Overhead Press (Dumbbells)
60x10
60x10
60x10
Decline Bench Press (Dumbbells)
60x12
60x12
60x12
Decline Dumbbell Flies
45x10
45x10
45x10
Floor Flies in Hollow Position (Dumbbells)
40x10
40x10
40x10
Juarez Valley 10 Dip
10 sets of 10, 1, 9, 2, 8, 3, 7, 4, 6, 5 reps, walk 16 feet between reps
Seated Front raises (dumbbell)
35x10
35x10
35x10
Post-workout: Gold Standard 100% Whey Protein (1.5 scoops peanut butter chocolate flavor)
Time of workout: 1 hour
Additional Cardio: 60 minute walk on treadmill (3.75 miles)
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin