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Week 6
Day 3 (Legs/Traps)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, walnuts, almond milk) and 1 scoop Kaged Muscle C-HC Creatine
Back Squats
270x8
270x8
290x8
290x8
Barbell Shrugs
385x15
385x15
385x15
Dumbbell Shrugs
60x25
60x25
60x25
Post-workout: None
Time of workout: 45 minutes
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 6
Day 4 (Back/Abs)
Pre-Workout: 1 scoop Kaged Muscle C-HC Creatine
Snatch-grip Deads (barbell)
305x8
305x8
325x5
325x5
Lat-pullowns
160x10
160x10
160x10
Face-Pulls +
85x10
85x10
85x10
Wrist Curls (Dumbbells)
50x20
50x20
50x20
Cable crunches
3 sets of 25 with 90 pounds
Kneeling Crunches--Rogue Bands
3 sets of 25
Wrist-Roller
3 sets of 5 with 7.5 pounds
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), Chrondroitin (275mg), and a Multi-vitamin
Week 6
Day 5 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: 1 scoop Kaged Muscle C-HC Creatine
Standing OHP (barbell)
170x8
170x8
185x5
185x5
Standing One-armed Landmine Presses
120x8
120x8
120x8
Butterflies (Dumbbells)
55x10
55x10
55x10
Lateral Raises (Dumbbells)
50x10
50x10
50x10
Standing Dumbbell Hammer Curls (dumbbells)
60x10
60x10
60x10
Standing Curls (Swiss Bar)
120x10
120x10
120x10
Overhead Rope-Extension
75x10
75x10
75x10
Triceps Dips
3 sets of 25
Post-workout: None
Time of workout: 1 hour
Additional cardio: None
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: Coffee & a banana
5k run (on treadmill)
Post-workout: 1 scoop Kaged Muscle C-HC Creatine
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), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 7
Day 1 (Back/abs)
Pre-Workout: 1 scoop Kaged Muscle C-HC Creatine
Upright Rows (EZ bar)
185x8
185x8
200x5
200x5
Landmine Rows with Lat-Blaster attachment
200x8
200x8
220x5
220x5
T-bar Rows +
165x10
165x10
165x10
Seal Rows (Dumbbells)
60x12
60x12
60x12
Decline sit-ups w/45 pound plate
3 sets of 30
Hanging leg raises
3 sets of 20
Trunk Rotators (with 45 pound plate)
3 sets of 50
Post-workout: None
Time of workout: 1 hour and 5 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Week 7
Day 2 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: 1 scoop Kaged Muscle C-HC Creatine
Flat Bench Press (Barbell)
255x8
255x8
270x5
270x5
Incline Bench Press (Swiss Bar) - Wide-Grip
200x8
200x8
220x5
220x5
Military Press (Dumbbells)
60x10
60x10
60x10
Front Raises (Dumbbells) +
40x10
40x10
40x10
Cable Curls from squatting position
75x8
75x8
75x8
Pull-ups (neutral-grip)
3 sets of 10
Tricep push-down with 20" bar +
80x8
80x8
80x8
Tricep rope push-downs +
70x8
70x8
70x8
Post-workout: Gold Standard 100% Whey Protein (1.5 scoops Extreme Milk Chocolate flavor)
Time of workout: 1 hour and 10 minutes
Additional cardio: 45 minute outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 7
Day 3 (Legs/Traps)
Pre-Workout: Oatmeal w/bananas and 1 scoop Kaged Muscle C-HC Creatine
Back Squats
270x8
270x8
290x8
290x8
Barbell Shrugs
385x15
385x15
385x15
Dumbbell Shrugs
60x25
60x25
60x25
Post-workout: None
Time of workout: 45 minutes
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 7
Day 4 (Back/Abs)
Pre-Workout: 1 scoop Kaged Muscle C-HC Creatine and a banana
Snatch-grip Deads (barbell)
305x8
305x8
325x5
325x5
Lat-pullowns
165x10
165x10
165x10
Face-Pulls
90x10
90x10
90x10
Wrist Curls (Dumbbells)
50x20
50x20
50x20
Cable crunches
3 sets of 25 with 90 pounds
Kneeling Crunches--Rogue Bands
3 sets of 25
Wrist-Roller
3 sets of 5 with 10 pounds
Post-workout: Gold Standard 100% Whey Protein (1.5 scoops Extreme Milk 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), Chrondroitin (275mg), and a Multi-vitamin
Week 7
Day 5 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: 1 scoop Kaged Muscle C-HC Creatine
Standing OHP (barbell)
170x8
170x8
185x5
185x5
Standing One-armed Landmine Presses
120x8
120x8
120x8
Butterflies (Dumbbells)
55x10
55x10
55x10
Lateral Raises (Dumbbells)
50x10
50x10
50x10
Standing Dumbbell Curls (dumbbells)
50x10
50x10
50x10
Standing Curls (Swiss Bar)
120x10
120x10
120x10
Overhead Rope-Extension
75x10
75x10
75x10
Triceps Dips
3 sets of 25
Post-workout: None
Time of workout: 1 hour
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: OHP felt good.
Week 7
Day 6 (Cardio)
Pre-Workout: Coffee
5k run (on treadmill)
Post-workout: 1 scoop Kaged Muscle C-HC Creatine
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), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: Snowing outside this morning, so had to use the treadmill.
Week 8
Day 1 (Back/abs)
Pre-Workout: 1 scoop Kaged Muscle C-HC Creatine
Upright Rows (EZ bar)
190x8
190x8
205x5
205x5
Landmine Rows with Lat-Blaster attachment
205x8
205x8
225x5
225x5
T-bar Rows +
170x10
170x10
170x10
Seal Rows (Dumbbells)
60x12
60x12
60x12
Decline sit-ups w/45 pound plate
3 sets of 30
Hanging leg raises
3 sets of 20
Trunk Rotators (with 45 pound plate)
3 sets of 50
Post-workout: None
Time of workout: 1 hour and 5 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Week 8
Day 2 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: 1 scoop Kaged Muscle C-HC Creatine
Flat Bench Press (Barbell)
260x8
260x8
275x5
275x5
Incline Bench Press (Swiss Bar) - Wide-Grip
205x8
205x8
225x5
225x5
Military Press (Dumbbells)
60x10
60x10
60x10
Front Raises (Dumbbells)
45x10
45x10
45x10
Cable Curls from squatting position
75x8
75x8
75x8
Pull-ups (neutral-grip)
3 sets of 10
Tricep push-down with 20" bar
85x8
85x8
85x8
Tricep rope push-downs
75x8
75x8
75x8
Post-workout: None
Time of workout: 1 hour and 10 minutes
Additional cardio: 45 minute outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 8
Day 3 (Legs/Traps)
Pre-Workout: 1 scoop Kaged Muscle C-HC Creatine
Back Squats
275x8
275x8
295x5
295x5
Barbell Shrugs
385x15
385x15
385x15
Dumbbell Shrugs
60x25
60x25
60x25
Post-workout: None
Time of workout: 45 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 8
Day 4 (Back/Abs)
Pre-Workout: 1 scoop Kaged Muscle C-HC Creatine
Snatch-grip Deads (barbell)
310x8
310x8
330x5
330x5
Lat-pullowns
165x10
165x10
165x10
Face-Pulls
90x10
90x10
90x10
Wrist Curls (Dumbbells)
50x20
50x20
50x20
Cable crunches
3 sets of 25 with 90 pounds
Kneeling Crunches--Rogue Bands
3 sets of 25
Wrist-Roller
3 sets of 5 with 10 pounds
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), Chrondroitin (275mg), and a Multi-vitamin
Week 8
Day 5 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: 1 scoop Kaged Muscle C-HC Creatine and a banana
Standing OHP (barbell)
175x8
175x8
190x5
190x5
Standing One-armed Landmine Presses
120x8
120x8
120x8
Butterflies (Dumbbells)
55x10
55x10
55x10
Lateral Raises (Dumbbells)
50x10
50x10
50x10
Standing Dumbbell Hammer-Curls (dumbbells)
60x10
60x10
60x10
Standing Curls (Swiss Bar)
125x10
125x10
125x10
Overhead Rope-Extension
75x10
75x10
75x10
Triceps Dips
3 sets of 25
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 40 minute outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: Not sure if it is just because it happens at the end of the week or not, but this is my most favorite workout of the week.
Week 8
Day 6 (Cardio)
Pre-Workout: Coffee
5k run (on treadmill)
Post-workout: 1 scoop Kaged Muscle C-HC Creatine
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), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 9
Day 1 (Back/abs)
Pre-Workout: 1 scoop Kaged Muscle C-HC Creatine
Upright Rows (EZ bar)
205x5
205x5
220x3
220x3
Landmine Rows with Lat-Blaster attachment
225x5
225x5
240x3
240x3
T-bar Rows
175x10
175x10
175x10
Seal Rows (Dumbbells)
60x12
60x12
60x12
Decline sit-ups w/45 pound plate
3 sets of 30
Hanging leg raises
3 sets of 20
Trunk Rotators (with 45 pound plate)
3 sets of 50
Post-workout: None
Time of workout: 1 hour and 5 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Week 9
Day 2 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: 1 scoop Kaged Muscle C-HC Creatine
Flat Bench Press (Barbell)
275x5
275x5
290x3
290x3
Incline Bench Press (Swiss Bar) - Wide-Grip
220x5
220x5
235x3
235x3
Military Press (Dumbbells)
60x10
60x10
60x10
Front Raises (Dumbbells) +
45x10
45x10
45x10
Cable Curls from squatting position
80x8
80x8
80x8
Pull-ups (neutral-grip)
3 sets of 10
Tricep push-down with 20" bar
90x10
90x10
90x10
Tricep rope push-downs
80x10
80x10
80x10
Post-workout: Gold Standard 100% Whey Protein (1.5 scoops Extreme Milk Chocolate flavor)
Time of workout: 1 hour and 10 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 9
Day 3 (Legs/Traps)
Pre-Workout: 1 scoop Kaged Muscle C-HC Creatine and a banana
Back Squats
300x5
300x5
320x3
320x3
Barbell Shrugs
385x15
385x15
385x15
Dumbbell Shrugs
60x25
60x25
60x25
Post-workout: None
Time of workout: 45 minutes
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 9
Day 4 (Back/Abs)
Pre-Workout: 1 scoop Kaged Muscle C-HC Creatine and a banana
Snatch-grip Deads (barbell)
335x5
335x5
355x3
355x3
Lat-pullowns
170x10
170x10
170x10
Face-Pulls
90x10
90x10
90x10
Wrist Curls (Dumbbells)
50x20
50x20
50x20
Cable crunches
3 sets of 25 with 90 pounds
Kneeling Crunches--Rogue Bands
3 sets of 25
Wrist-Roller
3 sets of 5 with 10 pounds
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), Chrondroitin (275mg), and a Multi-vitamin
Week 9
Day 5 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: 1 scoop Kaged Muscle C-HC Creatine
Standing OHP (barbell)
175x8
175x8
190x5
190x5
Standing One-armed Landmine Presses
120x8
120x8
120x8
Butterflies (Dumbbells)
55x10
55x10
55x10
Lateral Raises (Dumbbells)
50x10
50x10
50x10
Standing Dumbbell Hammer-Curls (dumbbells)
60x10
60x10
60x10
Standing Curls (Swiss Bar)
125x10
125x10
125x10
Overhead Rope-Extension
75x10
75x10
75x10
Triceps Dips
3 sets of 25
Post-workout: None
Time of workout: 1 hour
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 10
Day 1 (Back/abs)
Pre-Workout: 1 scoop Kaged Muscle C-HC Creatine
Upright Rows (EZ bar)
210x5
210x5
225x3
225x3
Landmine Rows with Lat-Blaster attachment
235x5
235x5
255x3
255x3
T-bar Rows
175x10
175x10
175x10
Seal Rows (Dumbbells)
60x12
60x12
60x12
Decline sit-ups w/45 pound plate
3 sets of 30
Hanging leg raises
3 sets of 20
Trunk Rotators (with 45 pound plate)
3 sets of 50
Post-workout: None
Time of workout: 1 hour and 5 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Week 10
Day 2 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: 1 scoop Kaged Muscle C-HC Creatine and a banana
Flat Bench Press (Barbell)
280x5
280x5
295x3
295x3
Incline Bench Press (Swiss Bar) - Wide-Grip +
220x5
220x5
235x3
235x3
Military Press (Dumbbells) +
60x10
60x10
60x10
Front Raises (Dumbbells)
45x10
45x10
45x10
Cable Curls from squatting position
85x8
85x8
85x8
Pull-ups (neutral-grip)
3 sets of 10
Tricep push-down with 20" bar
100x10
100x10
100x10
Tricep rope push-downs
90x10
90x10
90x10
Post-workout: Gold Standard 100% Whey Protein (1.5 scoops Extreme Milk Chocolate flavor)
Time of workout: 1 hour and 10 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 10
Day 3 (Legs/Traps)
Pre-Workout: 1 scoop Kaged Muscle C-HC Creatine
Back Squats
300x5
300x5
320x3
320x3
Barbell Shrugs
385x15
385x15
385x15
Dumbbell Shrugs
60x25
60x25
60x25
Post-workout: None
Time of workout: 45 minutes
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
Note: Did a second miscellaneous workout later in the evening with my son.
Week 10
Day 4 (Back/Abs)
Pre-Workout: 1 scoop Kaged Muscle C-HC Creatine
Snatch-grip Deads (barbell)
335x5
335x5
355x3
355x3
Lat-pullowns
170x10
170x10
170x10
Face-Pulls
90x10
90x10
90x10
Wrist Curls (Dumbbells)
50x20
50x20
50x20
Cable crunches
3 sets of 25 with 90 pounds
Kneeling Crunches--Rogue Bands
3 sets of 25
Wrist-Roller
3 sets of 5 with 10 pounds
Post-workout: None
Time of workout: 1 hour
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Week 10
Day 5 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: None
Standing OHP (barbell)
195x5
195x5
210x3
210x3
Standing One-armed Landmine Presses
120x8
120x8
120x8
Butterflies (Dumbbells)
55x10
55x10
55x10
Lateral Raises (Dumbbells)
50x10
50x10
50x10
Standing Dumbbell Hammer-Curls (dumbbells)
60x10
60x10
60x10
Standing Curls (Swiss Bar)
125x10
125x10
125x10
Overhead Rope-Extension
75x10
75x10
75x10
Triceps Dips
3 sets of 25
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
Week 10
Day 6 (Cardio)
Pre-Workout: Coffee
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), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 11
Day 1 (Back/abs)
Pre-Workout: Omelette
Upright Rows (EZ bar)
210x5
210x5
225x3
225x3
Landmine Rows with Lat-Blaster attachment
235x5
235x5
255x3
255x3
T-bar Rows
175x10
175x10
175x10
Seal Rows (Dumbbells)
60x12
60x12
60x12
Decline sit-ups w/45 pound plate
3 sets of 30
Hanging leg raises
3 sets of 20
Trunk Rotators (with 45 pound plate)
3 sets of 50
Post-workout: None
Time of workout: 1 hour and 5 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Week 11
Day 2 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: None
Flat Bench Press (Barbell)
280x5
280x5
295x3
295x3
Incline Bench Press (Swiss Bar) - Wide-Grip +
225x5
225x5
240x3
240x3
Military Press (Dumbbells) +
70x10
70x10
70x10
Front Raises (Dumbbells)
45x10
45x10
45x10
Cable Curls from squatting position
85x8
85x8
85x8
Pull-ups (neutral-grip)
3 sets of 10
Tricep push-down with 20" bar
100x10
100x10
100x10
Tricep rope push-downs
90x10
90x10
90x10
Post-workout: None
Time of workout: 1 hour and 10 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 11
Day 3 (Legs/Traps)
Pre-Workout: None
Back Squats
300x5
300x5
320x3
320x3
Barbell Shrugs
385x15
385x15
385x15
Dumbbell Shrugs
60x25
60x25
60x25
Post-workout: None
Time of workout: 45 minutes
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
Note: Did a second miscellaneous workout later in the evening with my son. Some Military Press, Dumbbell OHP, T-bar pull-downs, and skull-crushers.