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Week 11
Day 7 (Cardio)
Pre-Workout: None
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), Zinc (50mg), and a Multi-vitamin
Note: Fasted cardio.
Week 12
Day 1 (Back/abs)
Pre-Workout: None
Landmine Rows with Lat-Blaster attachment +
255x5
255x5
255x5
Upright Rows (EZ bar)
200x5
200x5
200x5
Reverse Flies (Dumbbells)
60x8
60x8
60x8
Seal Rows (Dumbbells)
110x5
110x5
110x5
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), Zinc (50mg), and a Multi-vitamin
Week 12
Day 2 (Chest/Shoulders)
Pre-Workout: Bacon & Eggs
Bench Press (Barbell)
275x5
275x5
290x3
290x3
Incline Bench Press (Swiss Bar-wide Grip)
225x5
225x5
225x5
Incline Butterflies (Dumbbells)
60x10
60x10
60x10
Front Raises (Dumbbells)
55x6
55x6
55x6
Cable Curls from a squatting position
95x8
95x8
95x8
Triceps Cable Extension (Rope)
75x8
75x8
75x8
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), Zinc (50mg), and a Multi-vitamin
Note: Did this workout with a buddy. I was impressed by his strength for a lengthier 6 foot 6 dude.
Week 12
Day 3 (Cardio)
Pre-Workout: None
20 minute skip-rope routine
1 hour walk
Y-T-W-L's with light weight bands
Lat Pull-downs w/Neutral Grip Super Lat Bar
210x5
210x5
210x5
Weighted Pullup's (Wide-grip)
BW+25x10
BW+25x10
BW+25x10
Hanging Leg Raises
BWx20
BWx20
BWx20
Post-workout: None
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 12
Day 4 (Legs/Traps)
Pre-Workout: Smoothie
Back Squats
310x5
310x5
330x5
330x5
Hex Bar Shrugs
355x15
355x15
355x15
Single Arm Shrugs - Hex Bar
155x15
155x15
155x15
Hanging Leg Raises
BWx20
BWx20
BWx20
Post-workout: None
Time of workout: 45 minutes
Additional cardio: 1 hour outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 12
Day 5 (Back/Abs)
Pre-Workout: Smoothie
Hex Bar Dead lifts
360x5
360x5
380x3
380x3
Seated Cable Pull-downs (Super Lat-bar)
195x5
195x5
195x5
Seated Cable Rows w/V-Grip
275x5
275x5
275x5
Meadows Rows w/Landmine
120x5
120x5
120x5
Cable crunches
3 sets of 25 with 100 pounds
Wrist-Roller
3 sets of 5 with 10 pounds
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 1 hour walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 12
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: None
Standing OHP (Swiss Bar)
200x5
200x5
215x3
215x3
Weighted Dips
BW+35x20
BW+35x20
BW+35x20
Lateral Raises (Dumbbells)
55x6
55x6
55x6
Y-T-W-L's
Lightweight Resistance Bands
Spider Curls (Dumbbells)
50x6
50x6
50x6
Single arm overhead triceps extension (Dumbbells)
55x6
55x6
55x6
Hammer Curls (Dumbbells)
60x8
60x8
60x8
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 12
Day 7 (Cardio)
Pre-Workout: None
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), Zinc (50mg), and a Multi-vitamin
Note: Fasted cardio.
Deloading this week. Cardio and just messing around with weights. Nothing structured.
Video from yesterday:
[youtube]RamyKX-JI6Q[/youtube]
My Man! Always killing it with the iron AND the beard. The beard is like it's own thing. :D
Keep on, keeping on, brother. :)
[QUOTE=ChazWood;1651010733]My Man! Always killing it with the iron AND the beard. The beard is like it's own thing. :D
Keep on, keeping on, brother. :)[/QUOTE]
[img]https://lh3.googleusercontent.com/proxy/jfY3QhN-VF6iBBk8NV9KCJZD7fI4bGCa8JGd9mIGC9RF-hYCZ9q5yFax2ZmuBbyLNHMQqQXpOl-gbhkeOnzwxPoPA2N711LfarbXANaP6m8Wt-k9jjj9xKewEuAiHBaZ0pewhQ8HIT-DfOPMNBp4rHZ1z1MutA[/img]
Ran a 5k this morning. Ready to kick off a new 12 week program tomorrow morning.
Vid from yesterday:
[Youtube]hMVTbly_fek[/YouTube]
-AJ
Week 1
Day 1 (Back/abs)
Pre-Workout: None
Landmine Rows with Lat-Blaster attachment +
185x12
185x12
185x12
Landmine Rows with neutral v-grip +
160x12
160x12
160x12
Upright Cable Rows
90x12
90x12
90x12
Seal Rows (Dumbbells)
75x12
75x12
75x12
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), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 1
Day 2 (Chest/Shoulders)
Pre-Workout: None
Incline Bench Press (Barbell) +
185x12
285x12
200x8
200x8
Bench Press (Swiss Bar-wide Grip)
195x12
195x12
195x12
Decline Butterflies (Dumbbells)
50x12
50x12
50x12
Front Raises (Dumbbells)
45x12
45x12
45x12
Dumbbell Curls
45x10
45x10
45x10
Triceps Cable Extension (Rope)
70x10
70x10
70x10
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), Zinc (50mg), and a Multi-vitamin
Week 1
Day 3 (Cardio)
Pre-Workout: None
20 minute skip-rope routine
1 hour walk
Y-T-W-L's with light weight bands
Reverse-grip Lat Pull-downs w/Super Lat Bar
160x10
160x10
160x10
Weighted Pullup's (neutral-grip)
BW+25x10
BW+25x10
BW+25x10
Hanging Leg Raises
BWx20
BWx20
BWx20
Post-workout: None
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 1
Day 4 (Legs/Traps)
Pre-Workout: None
Back Squats
230x12
230x12
250x8
250x8
Hex Bar Shrugs
355x15
355x15
355x15
Single Arm Shrugs - Hex Bar
150x15
150x15
150x15
Hanging Leg Raises
BWx20
BWx20
BWx20
Post-workout: None
Time of workout: 45 minutes
Additional cardio: 1 hour outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 1
Day 5 (Back/Abs)
Pre-Workout: None
Hex Bar Dead lifts
280x12
280x12
300x8
380x8
Seated Cable Pull-downs (V-Grip)
160x12
160x12
160x12
Seated Reverse-Grip Cable Rows w/Lat-bar +
170x12
170x12
170x12
Landmine Rows
75x12
75x12
75x12
Cable crunches
3 sets of 25 with 95 pounds
Wrist-Roller
3 sets of 5 with 10 pounds
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 1 hour walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Note: Insane workout.
Week 1
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: None
Military Press
150x12
150x12
165x8
165x8
Weighted Dips
BW+25x20
BW+25x20
BW+25x20
Lateral Raises (Dumbbells)
40x12
40x12
40x12
Y-T-W-L's
Lightweight Resistance Bands
Cable Curls from a Squatting position
75x10
75x10
75x10
Laying Triceps Pullovers (Dumbbells)
35x12
35x12
35x12
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), Zinc (50mg), and a Multi-vitamin
Note: Good Thanksgiving morning lift.
Week 2
Day 1 (Back/abs)
Pre-Workout: None
Landmine Rows with Lat-Blaster attachment +
190x12
190x12
190x12
Landmine Rows with neutral v-grip +
165x12
165x12
165x12
Upright Cable Rows +
90x12
90x12
90x12
Seal Rows (Dumbbells) +
75x12
75x12
75x12
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), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 2
Day 2 (Chest/Shoulders)
Pre-Workout: None
Incline Bench Press (Barbell) +
190x12
190x12
205x8
205x8
Bench Press (Swiss Bar-wide Grip)
200x12
200x12
200x12
Decline Butterflies (Dumbbells)
50x12
50x12
50x12
Front Raises (Dumbbells)
45x12
45x12
45x12
Dumbbell Curls
50x10
50x10
50x10
Triceps Cable Extension (Rope)
70x10
70x10
70x10
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), Zinc (50mg), and a Multi-vitamin
Week 2
Day 3 (Cardio)
Pre-Workout: None
20 minute skip-rope routine
1 hour walk
Y-T-W-L's with light weight bands
Reverse-grip Lat Pull-downs w/Super Lat Bar
160x10
160x10
160x10
Weighted Pullup's (neutral-grip)
BW+25x10
BW+25x10
BW+25x10
Hanging Leg Raises
BWx20
BWx20
BWx20
Post-workout: None
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 2
Day 4 (Legs/Traps)
Pre-Workout: None
Back Squats +
235x12
235x12
255x8
255x8
Hex Bar Shrugs
355x15
355x15
355x15
Single Arm Shrugs - Hex Bar
150x15
150x15
150x15
Hanging Leg Raises
BWx20
BWx20
BWx20
Post-workout: None
Time of workout: 45 minutes
Additional cardio: 1 hour outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
if there's one exercise we all love to hate and hate to love it is planking, see some videos on planking below to know how you can do it the correct way.
video 1 :*************.us/72213781936621
video 2 :*************.us/72213781936950
video 3 :*************.us/72213781936965
video 4 :*************.us/72213781936969
video 5 :*************.us/72213781936974
Week 2
Day 5 (Back/Abs)
Pre-Workout: Smoothie
Hex Bar Dead lifts +
280x12
280x12
300x8
380x8
Seated Cable Pull-downs (V-Grip)
160x12
160x12
160x12
Seated Reverse-Grip Cable Rows w/Lat-bar +
175x12
175x12
175x12
Landmine Rows +
75x12
75x12
75x12
Cable crunches
3 sets of 25 with 95 pounds
Wrist-Roller
3 sets of 5 with 10 pounds
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 1 hour walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 2
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: None
Military Press
155x12
155x12
170x8
170x8
Weighted Dips
BW+25x20
BW+25x20
BW+25x20
Lateral Raises (Dumbbells)
40x12
40x12
40x12
Y-T-W-L's
Lightweight Resistance Bands
Cable Curls from a Squatting position
75x10
75x10
75x10
Kneeling Cable Triceps Push-downs (Rope) +
75x12
75x12
75x12
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), Zinc (50mg), and a Multi-vitamin
Week 2
Day 7 (Cardio)
Pre-Workout: None
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), Zinc (50mg), and a Multi-vitamin
Note: Fasted cardio.
Week 3
Day 1 (Back/abs)
Pre-Workout: None
Landmine Rows with Lat-Blaster attachment +
195x12
195x12
195x12
Landmine Rows with neutral v-grip +
170x12
170x12
170x12
Upright Cable Rows +
95x12
95x12
95x12
Seal Rows (Dumbbells)
80x12
80x12
80x12
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), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 3
Day 2 (Chest/Shoulders)
Pre-Workout: None
Incline Bench Press (Barbell) +
195x12
195x12
210x8
210x8
Bench Press (Swiss Bar-wide Grip)
200x12
200x12
200x12
Decline Butterflies (Dumbbells)
50x12
50x12
50x12
Front Raises (Dumbbells)
45x12
45x12
45x12
Dumbbell Curls
50x10
50x10
50x10
Triceps Cable Extension (Rope)
70x10
70x10
70x10
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), Zinc (50mg), and a Multi-vitamin
Week 3
Day 3 (Cardio)
Pre-Workout: None
20 minute skip-rope routine
1 hour walk
Y-T-W-L's with light weight bands
Reverse-grip Lat Pull-downs w/Super Lat Bar
160x10
160x10
160x10
Weighted Pullup's (neutral-grip)
BW+25x10
BW+25x10
BW+25x10
Hanging Leg Raises
BWx20
BWx20
BWx20
Post-workout: None
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 3
Day 4 (Legs/Traps)
Pre-Workout: Smoothie
Back Squats +
240x12
240x12
260x8
260x8
Hex Bar Shrugs
355x15
355x15
355x15
Single Arm Shrugs - Hex Bar
150x15
150x15
150x15
Hanging Leg Raises
BWx20
BWx20
BWx20
Post-workout: None
Time of workout: 45 minutes
Additional cardio: 1 hour walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin