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Week 4
Day 4 (Back/Abs)
Pre-Workout: String cheese, Greek yogurt
Hex Bar Dead lifts
285x12
285x12
305x8
305x8
Neutral-Grip Pull-downs (cable)
140x12
140x12
140x12
Seated Cable Rows w/14" Bar and underhand grip
160x12
160x12
160x12
Seal Rows (Dumbbells)
60x12
60x12
60x12
Cable crunches
3 sets of 25 with 90 pounds
Wrist-Roller
3 sets of 5 with 10 pounds
Post-workout: None
Time of workout: 1 hour
Additional cardio: 3 mile outdoor run
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Note: Did this workout with my son.
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Week 4
Day 5 (Shoulders/Bi's/Tri's)
Pre-Workout: String cheese, Greek Yogurt
Military Press (Barbell)
150x12
150x12
165x8
165x8
Two-Handed Landmine Press
125x12
125x12
125x12
Log Press (Swill Bar - narrow grip)
125x10
125x10
125x10
Standing OHP (Hex Bar)
135x10
135x10
135x10
Standing Curls (Dumbbells)
50x8
50x8
50x8
Seated Triceps Extension (cable)
60x12
60x12
60x12
Post-workout: None
Time of workout: 1 hour
Additional cardio: 3 mile outdoor run
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
20 minute skip-rope routine and 3 mile outdoor run
Post-workout: None
Time of workout: 50 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 4
Day 7 (Cardio)
Pre-Workout: None
3.5 mile outdoor run
Post-workout: None
Time of workout: 31 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: Fasted Cardio.
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Week 5
Day 1 (Back/abs)
Pre-Workout: None
Landmine Rows with Lat-Blaster attachment
220x8
220x8
220x8
Landmine Rows with neutral v-grip
190x8
190x8
190x8
Upright Rows (Cable) +
120x8
120x8
120x8
Bent over Rows (Swiss Bar)
185x8
185x8
185x8
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
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 5
Day 2 (Chest/Shoulders)
Pre-Workout: None
Flat Bench Press (Barbell)
235x8
235x8
250x5
250x5
Incline Bench Press (Swiss Bar-Wide Grip)
175x8
175x8
175x8
Standing OHP (Dumbbells)
60x10
60x10
60x10
Front Raises (Dumbbells)
45x8
45x8
45x8
Neutral-grip Pull-ups
BWx10
BWx10
BWx10
One arm triceps extension (Dumbbells)
40x8
40x8
40x8
Inverted Push-ups (Swiss Bar)
BWx30 (10 per grip)
BWx30 (10 per grip)
BWx30 (10 per grip)
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: Did this workout w/my son.
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Week 5
Day 3 (Legs/Traps)
Pre-Workout: None
Back Squats
270x8
270x8
290x5
290x5
Hex Bar Shrugs
345x15
345x15
345x15
Single Arm Shrugs - Hex Bar
145x15
145x15
145x15
Post-workout: None
Time of workout: 40 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
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Week 5
Day 4 (Back/Abs)
Pre-Workout: String cheese, Greek yogurt
Hex Bar Dead lifts +
315x8
315x8
335x5
335x5
Neutral-Grip Pull-downs (cable)
160x8
160x8
160x8
Seated Cable Rows w/14" Bar and underhand grip
180x8
180x8
180x8
Seal Rows (Dumbbells)
60x12
60x12
60x12
Cable crunches
3 sets of 25 with 90 pounds
Wrist-Roller
3 sets of 5 with 10 pounds
Post-workout: None
Time of workout: 1 hour
Additional cardio: 3 mile outdoor run
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
-
Week 5
Day 5 (Shoulders/Bi's/Tri's)
Pre-Workout: String cheese, Greek Yogurt
Military Press (Barbell) +
165x8
165x8
180x5
180x5
Two-Handed Landmine Press
140x8
140x8
140x8
Log Press (Swiss Bar - narrow grip)
140x8
140x8
140x8
Standing OHP (Hex Bar) +
150x8
150x8
150x8
Standing Curls (Dumbbells)
50x8
50x8
50x8
Seated Triceps Extension (cable)
65x10
65x10
65x10
Post-workout: None
Time of workout: 1 hour
Additional cardio: 3 mile outdoor run
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
20 minute skip-rope routine and 3 mile outdoor run
Post-workout: None
Time of workout: 50 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 5
Day 7 (Cardio)
Pre-Workout: None
3.5 mile outdoor run
Post-workout: None
Time of workout: 31 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: Fasted Cardio.
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Week 6
Day 1 (Back/abs)
Pre-Workout: Egg Sandwich
Landmine Rows with Lat-Blaster attachment
220x8
220x8
220x8
Landmine Rows with neutral v-grip
195x8
195x8
195x8
Upright Rows (Cable)
125x8
125x8
125x8
Bent over Rows (Swiss Bar) +
185x8
185x8
185x8
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
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 6
Day 2 (Chest/Shoulders)
Pre-Workout: Coffee
Flat Bench Press (Barbell)
235x8
235x8
250x5
250x5
Incline Bench Press (Swiss Bar-Wide Grip) +
175x8
175x8
175x8
Standing OHP (Dumbbells)
60x10
60x10
60x10
Front Raises (Dumbbells)
45x8
45x8
45x8
Neutral-grip Pull-ups
BWx10
BWx10
BWx10
One arm triceps extension (Dumbbells)
40x8
40x8
40x8
Inverted Push-ups (Swiss Bar)
BWx30 (10 per grip)
BWx30 (10 per grip)
BWx30 (10 per grip)
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 3 (Legs/Traps)
Pre-Workout: None
Back Squats
275x8
275x8
295x5
295x5
Hex Bar Shrugs
345x15
345x15
345x15
Single Arm Shrugs - Hex Bar
145x15
145x15
145x15
Post-workout: None
Time of workout: 40 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: String cheese, Greek yogurt
Hex Bar Dead lifts +
320x8
320x8
340x5
340x5
Neutral-Grip Pull-downs (cable) +
160x8
160x8
160x8
Seated Cable Rows w/14" Bar and underhand grip
190x8
190x8
190x8
Seal Rows (Dumbbells)
60x12
60x12
60x12
Cable crunches
3 sets of 25 with 90 pounds
Wrist-Roller
3 sets of 5 with 10 pounds
Post-workout: None
Time of workout: 1 hour
Additional cardio: 3 mile outdoor run
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Note: Did this workout w/my son.
-
Week 6
Day 5 (Shoulders/Bi's/Tri's)
Pre-Workout: String cheese, Greek Yogurt
Military Press (Barbell)
170x8
170x8
185x5
185x5
Two-Handed Landmine Press +
140x8
140x8
140x8
Log Press (Swiss Bar - narrow grip)
145x8
145x8
145x8
Standing OHP (Hex Bar)
155x8
155x8
155x8
Standing Curls (Dumbbells)
50x8
50x8
50x8
Seated Triceps Extension (cable)
70x8
70x8
70x8
Post-workout: None
Time of workout: 1 hour
Additional cardio: 3 mile outdoor run
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
20 minute skip-rope routine and 5k treadmill run
Post-workout: None
Time of workout: 50 minutes
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: None
Landmine Rows with Lat-Blaster attachment
220x8
220x8
220x8
Landmine Rows with neutral v-grip
195x8
195x8
195x8
Upright Rows (Cable)
125x8
125x8
125x8
Bent over Rows (Swiss Bar) +
185x8
185x8
185x8
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
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 7
Day 2 (Chest/Shoulders)
Pre-Workout: Coffee
Flat Bench Press (Barbell)
235x8
235x8
250x5
250x5
Incline Bench Press (Swiss Bar-Wide Grip) +
180x8
180x8
180x8
Standing OHP (Dumbbells)
60x10
60x10
60x10
Front Raises (Dumbbells)
45x8
45x8
45x8
Neutral-grip Pull-ups
BWx10
BWx10
BWx10
One arm triceps extension (Dumbbells)
40x8
40x8
40x8
Inverted Push-ups (Swiss Bar)
BWx30 (10 per grip)
BWx30 (10 per grip)
BWx30 (10 per grip)
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 7
Day 3 (Cardio)
Pre-Workout: None
20 minute skip-rope routine and 45 minute walk on treadmill
Post-workout: None
Time of workout: 65 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: Long fast today. Trying something a little different this month.
-
Week 7
Day 4 (Legs/Traps)
Pre-Workout: String cheese, Greek Yogurt
Back Squats
275x8
275x8
295x5
295x5
Hex Bar Shrugs
345x15
345x15
345x15
Single Arm Shrugs - Hex Bar
145x15
145x15
145x15
Post-workout: None
Time of workout: 40 minutes
Additional cardio: 3 mile outdoor run
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 7
Day 5 (Back/Abs)
Pre-Workout: String cheese, Greek yogurt
Hex Bar Dead lifts
325x8
325x8
345x5
345x5
Neutral-Grip Pull-downs (cable)
170x8
170x8
170x8
Seated Cable Rows w/14" Bar and underhand grip
190x8
190x8
190x8
Seal Rows (Dumbbells)
60x12
60x12
60x12
Cable crunches
3 sets of 25 with 90 pounds
Wrist-Roller
3 sets of 5 with 10 pounds
Post-workout: None
Time of workout: 1 hour
Additional cardio: 3 mile outdoor run
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Note: Did this workout w/my son.
-
Week 7
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: String cheese, Greek Yogurt
Military Press (Barbell)
170x8
170x8
185x5
185x5
Two-Handed Landmine Press
145x8
145x8
145x8
Log Press (Swiss Bar - narrow grip)
145x8
145x8
145x8
Standing OHP (Hex Bar)
155x8
155x8
155x8
Standing Curls (Dumbbells)
50x8
50x8
50x8
Seated Triceps Extension (cable)
70x8
70x8
70x8
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 7
Day 7 (Cardio)
Pre-Workout: None
3.5 mile outdoor run
Post-workout: None
Time of workout: 34 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: Fasted Cardio.
-
Week 8
Day 1 (Back/abs)
Pre-Workout: None
Landmine Rows with Lat-Blaster attachment
220x8
220x8
220x8
Landmine Rows with neutral v-grip
195x8
195x8
195x8
Upright Rows (Cable)
125x8
125x8
125x8
Bent over Rows (Swiss Bar) +
185x8
185x8
185x8
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
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 8
Day 2 (Chest/Shoulders)
Pre-Workout: Coffee
Flat Bench Press (Barbell)
240x8
240x8
255x5
255x5
Incline Bench Press (Swiss Bar-Wide Grip)
185x8
185x8
185x8
Standing OHP (Dumbbells)
60x10
60x10
60x10
Front Raises (Dumbbells)
45x8
45x8
45x8
Neutral-grip Pull-ups
BWx10
BWx10
BWx10
One arm triceps extension (Dumbbells)
40x8
40x8
40x8
Inverted Push-ups (Swiss Bar)
BWx30 (10 per grip)
BWx30 (10 per grip)
BWx30 (10 per grip)
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 8
Day 3 (Cardio)
Pre-Workout: None
20 minute skip-rope routine and 3 mile outdoor run
Post-workout: None
Time of workout: 50 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: Long fast today.
-
Week 8
Day 4 (Legs/Traps)
Pre-Workout: String cheese, Greek Yogurt
Back Squats
280x8
280x8
300x5
300x5
Hex Bar Shrugs
350x15
350x15
350x15
Single Arm Shrugs - Hex Bar
145x15
145x15
145x15
Post-workout: None
Time of workout: 40 minutes
Additional cardio: 3 mile outdoor run
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 8
Day 5 (Back/Abs)
Pre-Workout: String cheese, Greek yogurt
Hex Bar Dead lifts
325x8
325x8
345x5
345x5
Neutral-Grip Pull-downs (cable)
170x8
170x8
170x8
Seated Cable Rows w/14" Bar and underhand grip
190x8
190x8
190x8
Seal Rows (Dumbbells)
60x12
60x12
60x12
Cable crunches
3 sets of 25 with 90 pounds
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 8
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: None
Military Press (Barbell)
175x8
175x8
190x5
190x5
Two-Handed Landmine Press
145x8
145x8
145x8
Log Press (Swiss Bar - narrow grip)
145x8
145x8
145x8
Standing OHP (Hex Bar)
155x8
155x8
155x8
Standing Curls (Dumbbells)
50x8
50x8
50x8
Seated Triceps Extension (cable)
70x8
70x8
70x8
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 40 minute walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: Long fasted day.
