[QUOTE=bradandblake;1398645433]The beard is beast. Caveman like me.[/QUOTE]
Amen, brotha. Pic from the game on Sunday. RIP Chiefs.
[IMG]http://i62.tinypic.com/2hd3ak7.jpg[/IMG]
Printable View
[QUOTE=bradandblake;1398645433]The beard is beast. Caveman like me.[/QUOTE]
Amen, brotha. Pic from the game on Sunday. RIP Chiefs.
[IMG]http://i62.tinypic.com/2hd3ak7.jpg[/IMG]
Week 6
Day 4 (legs/forearms)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, chia seed, scoop of PB Fit, coconut oil, spinach, almonds, almond milk)
Back Squats
205x8
245x8
245x8
265x5
265x5
Reverse Cable Curl
100x20
100x20
100x20
Dumbbell Wrist Curl (Flat bench)
40x20
40x20
40x20
Wrist Roller
3 sets of 5 with 7.5 pounds
Post-workout: Phase8 (one and a half scoops peanut butter chocolate flavor w/water)
Time of workout: 50 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg), and a Multi-vitamin
I like it. I'll almost there myself.
[QUOTE=ajdahlheimer;1398837293]Amen, brotha. Pic from the game on Sunday. RIP Chiefs.
[IMG]http://i62.tinypic.com/2hd3ak.jpg[/IMG][/QUOTE]
Dat beard!!
Gets even more and more epic! :D:D:D
Week 6
Day 5 (triceps/abs)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, chia seed, scoop of PB Fit, coconut oil, spinach, almonds, almond milk)
Tricep rope push-downs +
100x20
100x20
100x20
Tricep push-down with 20" bar +
125x20
125x20
125x20
Skull-crushers (Swiss bar)
85x12
85x12
85x12
Dips
3 sets of 20
Behind the neck triceps rope push-down
85x15
85x15
85x15
Decline sit-ups w/45 pound plate
3 sets of 25
Hanging leg raises
3 sets of 20
Post-workout: Phase8 (one and a half scoops peanut butter chocolate flavor w/water)
Time of workout: 55 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg), and a Multi-vitamin
Additional cardio: 30 minute walk on treadmill (1.85 miles)
Week 7
Day 1 (Shoulders)
Pre-Workout: Coffee
Standing OHP (barbell)
165x8
165x8
180×5
180x5
Military Press (Swiss Bar)
155x8
155x8
155x8
Lateral Raises (dumbbell)
45x10
45x10
45x10
Front Raises (Swiss Bar)
90x10
90x10
90x10
Shrugs (barbell)
300x15
300x15
300x15
Shrugs (dumbell)
60x25
60x25
60x25
Pull-ups (ultra wide-grip)
3 sets of 12
Trunk Rotators (with 45 pound plate)
3 sets of 50
Resistance Tube bands-Lateral Raises
3 sets of 15
Resistance Tube bands-OHP
3 sets of 15
Post-workout: None
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg), and a Multi-vitamin
Week 7
Day 2 (Chest)
Pre-Workout: None
Flat Bench Press (Barbell)
260x8
260x8
275x5
275x5
Incline Bench Press (Barbell)
220x8
220x8
235x5
235x5
Close-Grip Bench Press (Barbell)
195x8
195x8
195x8
Dumbell Pullovers (dumbbell)
55x10
55x10
55x10
Butterflies (dumbbell)
45x10
45x10
45x10
Resistance Tube bands-Butterflies
3 sets of 15
Resistance Tube bands-Pulls
3 sets of 15 (each arm)
Raised push-ups
3 sets of 20
Post-workout: None
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg) and a Multi-vitamin
So I had to workout much later in the evening than I normally do last night, cuz I was cutting down a tree in my backyard after work. Anyway, it's about about 7:30 at night and my wife's MBA online class is starting, so she yells down to me in my basement/weight room, "Hey, my class is starting. Would you mind not clanging those weights around and grunting so loud?"
My response.............
[img]https://reason.com/assets/mc/mwelch/2011_04/McEnroe.JPG[/img]
Week 7
Day 3 (Back and Biceps)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, chia seed, scoop of PB Fit, coconut oil, avocado, almonds, almond milk)
Upright Row (EZ-bar)
175x10
175x10
175x10
Bent-over Rows (Swiss bar)
185x10
185x10
185x10
Preacher Curls (EZ-bar)
120x8
120x8
120x8
Bicep Curls (dumbbells)
55x9
55x9
55x9
Bicep Curls (Swiss bar)
90x10
90x10
90x10
Pull-ups (hammer-grip)
3 sets of 10
Cable curls
100x12
100x12
100x12
Rope Hammer Curl
100x12
100x12
100x12
Trunk Rotators (with 45 pound plate)
3 sets of 50
Resistance Tube bands-Bent over row
3 sets of 15
Resistance Tube bands-bicep curls
3 sets of 15
Post-workout: Phase8 (one and a half scoops peanut butter chocolate flavor w/water)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), and a Multi-vitamin
Note: my upper body is absolutely smoked right now. DOMS in shoulders, chest, back and arms.
Week 7
Day 4 (legs/forearms)
Pre-Workout: NutriBullet smoothie (frozen blueberries, banana, chia seed, scoop of PB Fit, oats, coconut oil, spinach, almonds, almond milk)
Back Squats
205x8
250x8
250x8
270x5
270x5
Reverse Cable Curl
100x20
100x20
100x20
Dumbbell Wrist Curl (Flat bench)
40x20
40x20
40x20
Wrist Roller
3 sets of 5 with 7.5 pounds
Post-workout: None
Time of workout: 50 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), and a Multi-vitamin
Week 7
Day 5 (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), and a Multi-vitamin
[QUOTE=ajdahlheimer;1400316153]Week 7
Day 4 (legs/forearms)
Pre-Workout: NutriBullet smoothie (frozen blueberries, banana, chia seed, scoop of PB Fit, oats, coconut oil, spinach, almonds, almond milk)
[b]Back Squats
205x8
250x8
250x8
270x5
270x5[/b]
Reverse Cable Curl
100x20
100x20
100x20
Dumbbell Wrist Curl (Flat bench)
40x20
40x20
40x20
Wrist Roller
3 sets of 5 with 7.5 pounds
Post-workout: None
Time of workout: 50 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), and a Multi-vitamin[/QUOTE]
Been a bit since I checked in but when did the bolded start???
Oh and that beard!! Im jealous. I threaten my wife that Im going to grow one and I shave as soon as it gets itchy :p One day Ill get over the hump.
[QUOTE=Jtbny;1400428943]Been a bit since I checked in but when did the bolded start???
[/QUOTE]
LOL. I actually had to look back in my journal to figure out when I got that half rack for my home gym. Looks like my first set in ~15 years was back on July 2nd. Heaviest set was 185x5. Haha. Made some decent progress in 4 months I guess. I actually had some semi-respectable squat #'s back in my college football days. Like 4 sets of 315x10. Nothing crazy though. I decided to buy the rack and start doing squats again because I felt like my core strength was so inferior to my shoulders/chest/arms. My legs were still strong from keeping up my running over the years, but now my quads are growing and more importantly--my balance/buoyancy just walking around is much improved since starting again in July.
Always appreciate you stopping by my journal, John.......
Week 7
Day 5 (triceps/abs)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, chia seed, scoop of PB Fit, coconut oil, spinach, almonds, almond milk)
Tricep rope push-downs +
105x20
105x20
105x20
Tricep push-down with 20" bar +
125x20
125x20
125x20
Skull-crushers (Swiss bar)
85x12
85x12
85x12
Dips
3 sets of 20
Behind the neck triceps rope push-down
85x15
85x15
85x15
Decline sit-ups w/45 pound plate
3 sets of 25
Hanging leg raises
3 sets of 20
Post-workout: None
Time of workout: 55 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg), and a Multi-vitamin
Additional cardio: 30 minute walk on treadmill (1.85 miles)
Week 8
Day 1 (Shoulders)
Pre-Workout: Coffee
Standing OHP (barbell)
165x8
165x8
180x5
180x5
Military Press (Swiss Bar)
160x8
160x8
160x8
Lateral Raises (dumbbell)
45x10
45x10
45x10
Front Raises (Swiss Bar)
90x10
90x10
90x10
Shrugs (barbell)
300x15
300x15
300x15
Shrugs (dumbell)
60x25
60x25
60x25
Pull-ups (ultra wide-grip)
3 sets of 12
Trunk Rotators (with 45 pound plate)
3 sets of 50
Resistance Tube bands-Lateral Raises
3 sets of 15
Resistance Tube bands-OHP
3 sets of 15
Post-workout: Phase8 (one and a half scoops peanut butter chocolate flavor w/water)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), and a Multi-vitamin
Heckuva lot of volume in hear.
Diggin the beard!
Always been impressed with your press numbers, especially the BB OHP. 180x5 is pretty sick.
Your Vikings for real this year? Haven't caught a game yet, just scores, but I read that Teddy is playing pretty damn good.
Week 8
Day 2 (Chest)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, chia seed, scoop of PB Fit, oats, coconut oil, almonds, almond milk)
Flat Bench Press (Barbell)
265x8
265x8
280x5
280x5
Incline Bench Press (Barbell)
225x8
225x8
240x5
240x5
Close-Grip Bench Press (Barbell)
205x6
205x6
205x6
Dumbell Pullovers (dumbbell)
55x10
55x10
55x10
Butterflies (dumbbell)
45x10
45x10
45x10
Resistance Tube bands-Butterflies
3 sets of 15
Resistance Tube bands-Pulls
3 sets of 15 (each arm)
Raised push-ups
3 sets of 20
Post-workout: Phase8 (one and a half scoops peanut butter chocolate flavor w/water)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg) and a Multi-vitamin
[QUOTE=Jtbny;1401159453]Always been impressed with your press numbers, especially the BB OHP. 180x5 is pretty sick. [/QUOTE]
Thanks, that lift really messes with my head because I did them seated-only for so long. Used to doing a lot more weight.
[QUOTE=Jtbny;1401159453]Your Vikings for real this year? Haven't caught a game yet, just scores, but I read that Teddy is playing pretty damn good.[/QUOTE]
I hope so. NFC is pretty open this year. Bridgewater has played like 22 year old 2nd year QB's normally do--inconsistent. What I and other Vikings fans love about the guy though--is he can be having a bad game but then rise to the occasion when the game is on the line. Last week vs the Bears was a great example. He was dreadful for 3 quarters, then we scored on our last 3 possessions to win with a FG at the end. First win at Soldier Field since 2007 for us. I think he only has like 19 starts in his career thus far, but already has 7 4th quarter comebacks. I'm going to the game this weekend against the Rams. Hoping to get our first win vs an above .500 team.
Week 8
Day 3 (Back and Biceps)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, chia seed, scoop of PB Fit, coconut oil, spinach, almonds, almond milk)
Upright Row (EZ-bar)
175x10
175x10
175x10
Bent-over Rows (Swiss bar)
185x10
185x10
185x10
Preacher Curls (EZ-bar)
120x8
120x8
120x8
Bicep Curls (dumbbells)
55x9
55x9
55x9
Bicep Curls (Swiss bar)
90x10
90x10
90x10
Pull-ups (hammer-grip)
3 sets of 10
Cable curls
100x12
100x12
100x12
Rope Hammer Curl
100x12
100x12
100x12
Trunk Rotators (with 45 pound plate)
3 sets of 50
Resistance Tube bands-Bent over row
3 sets of 15
Resistance Tube bands-bicep curls
3 sets of 15
Post-workout: Phase8 (one and a half scoops peanut butter chocolate flavor w/water)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), and a Multi-vitamin
Week 8
Day 4 (forearms/abs)
Pre-Workout: None
Reverse Cable Curl
100x20
100x20
100x20
Dumbbell Wrist Curl (Flat bench)
40x20
40x20
40x20
Wrist Roller
3 sets of 5 with 7.5 pounds
Decline sit-ups w/45 pound plate
3 sets of 25
Hanging leg raises
3 sets of 20
Post-workout: None
Time of workout: 40 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg), and a Multi-vitamin
Week 8
Day 5 (legs/triceps)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, chia seed, scoop of PB Fit, coconut oil, spinach, avocado, almonds, almond milk)
Back Squats
205x8
250x8
250x8
270x5
270x5
Tricep rope push-downs
110x20
110x20
110x20
Tricep push-down with 20" bar
130x20
130x20
130x20
Skull-crushers (EZ bar)
95x12
95x12
95x12
Dips
3 sets of 20
Behind the neck triceps rope push-down
85x15
85x15
85x15
Post-workout: Phase8 (one and a half scoops peanut butter chocolate flavor)
Time of workout: 55 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), and a Multi-vitamin
Additional cardio: 30 minute walk on treadmill (1.85 miles)
Week 9
Day 1 (Shoulders)
Pre-Workout: Coffee, eggs, oatmeal, banana
Standing OHP (barbell)
185x5 (PR)
185x5 (PR)
200x3 (PR)
200x3 (PR)
Military Press (Swiss Bar)
165x8
165x8
165x8
Lateral Raises (dumbbell)
45x10
45x10
45x10
Front Raises (Swiss Bar)
90x10
90x10
90x10
Shrugs (barbell)
305x15
305x15
305x15
Shrugs (dumbell)
60x25
60x25
60x25
Pull-ups (ultra wide-grip)
3 sets of 12
Trunk Rotators (with 45 pound plate)
3 sets of 50
Resistance Tube bands-Lateral Raises
3 sets of 15
Resistance Tube bands-OHP
3 sets of 15
Post-workout: Phase8 (one and a half scoops peanut butter chocolate flavor w/water)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), and a Multi-vitamin
Note: Those Standing OHP's are technically PR's mainly due to the fact it is a new lift to me, as I had always previously done them seated. Not a PR in the sense that it was a crazy impressive amount of weight or anything.
Week 9
Day 2 (Chest)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, chia seed, avocado, scoop of PB Fit, coconut oil, almonds, almond milk)
Flat Bench Press (Barbell)
285x5
285x5
300x3
300x3
Incline Bench Press (Barbell)
245x5
245x5
260x3
260x3
Close-Grip Bench Press (Barbell)
205x8
205x8
205x8
Dumbell Pullovers (dumbbell)
60x10
60x10
60x10
Butterflies (dumbbell) +
45x10
45x10
45x10
Resistance Tube bands-Butterflies
3 sets of 15
Resistance Tube bands-Pulls
3 sets of 15 (each arm)
Raised push-ups
3 sets of 20
Post-workout: Phase8 (one and a half scoops peanut butter chocolate flavor w/water)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg) and a Multi-vitamin
Note: Go heavy or go home today!
Had to lol@ 200x3 OHP not being "crazy amount of weight" :rolleyes:. Unless you are push pressing that weight it's feking fantastic numbers and in the elite category. Now if you are push pressing it's light :p 200 is actually my 1rm for a strict OHP but I've push pressed 225 without much practice doing them. Very impressive!
Notice anything taking turmeric? I know it's supposed to help with inflammation and pills are far superior to the actual spice (which has to be combined with pepper for absorption). I've thought about adding it in but I'm pretty much anti supp besides vitD, fish oil and creatine.
[QUOTE=Jtbny;1402740553]Had to lol@ 200x3 OHP not being "crazy amount of weight" :rolleyes:. Unless you are push pressing that weight it's feking fantastic numbers and in the elite category. Now if you are push pressing it's light :p 200 is actually my 1rm for a strict OHP but I've push pressed 225 without much practice doing them. Very impressive![/QUOTE]
I don't think it's a push press, brah. I'm gonna go for 205x3 in the next couple weeks and take a vid of it. I'm going slow and locking my arms out on every rep.
[QUOTE=Jtbny;1402740553]Notice anything taking turmeric? I know it's supposed to help with inflammation and pills are far superior to the actual spice (which has to be combined with pepper for absorption). I've thought about adding it in but I'm pretty much anti supp besides vitD, fish oil and creatine.[/QUOTE]
It's funny you ask that, I was just thinking about this yesterday and in the time I have been taking turmeric (~the last 6 months) I definitely feel way LESS inflammation in my bones, joints, muscles, body in general. And I'm even starting to lift heavier again now (regaining some strength I lost during my long cut) and my body still feels tremendously better than it used to back when I was much bigger/lifting heavy/not taking turmeric. I really do think it helps a lot. I just take two 500mg capsules of it (along with my fish oil gel cap and multivitamin) after lunch every day.
Week 9
Day 3 (Back and Biceps)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, chia seed, scoop of PB Fit, coconut oil, spinach, almonds, almond milk)
Upright Row (EZ-bar)
175x10
175x10
175x10
Bent-over Rows (Swiss bar)
195x10
195x10
195x10
Preacher Curls (EZ-bar)
120x8
120x8
120x8
Bicep Curls (dumbbells)
55x9
55x9
55x9
Bicep Curls (Swiss bar)
90x10
90x10
90x10
Pull-ups (hammer-grip)
3 sets of 12
Cable curls
105x12
105x12
105x12
Rope Hammer Curl
105x12
105x12
105x12
Trunk Rotators (with 45 pound plate)
3 sets of 50
Resistance Tube bands-Bent over row
3 sets of 15
Resistance Tube bands-bicep curls
3 sets of 15
Post-workout: Phase8 (one and a half scoops peanut butter chocolate flavor w/water)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), and a Multi-vitamin
Week 9
Day 4 (legs/forearms)
Pre-Workout: NutriBullet smoothie (frozen strawberries, banana, chia seed, scoop of PB Fit, Greek yogurt, oats, coconut oil, spinach, avocado, almonds, almond milk)
Back Squats
205x8
255x8
255x8
275x5
275x5
Reverse Cable Curl
110x20
110x20
110x20
Dumbbell Wrist Curl (Flat bench)
40x20
40x20
40x20
Wrist Roller
3 sets of 5 with 7.5 pounds
Post-workout: None
Time of workout: 55 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), and a Multi-vitamin
Note: Legs felt strong today. Probably could have gone heavier. Love squat days when my back isn't tight at all.
Week 9
Day 5 (cardio/abs)
Pre-Workout: None
5k run on treadmill
Time of run: 40 minutes (program has built in warm-up and cool-down)
Decline sit-ups w/45 pound plate
3 sets of 25
Hanging leg raises
3 sets of 20
Post-workout: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), and a Multi-vitamin
Week 9
Day 6 (cardio/triceps)
Pre-Workout: None
5k run on treadmill
Time of run: 40 minutes (program has built in warm-up and cool-down)
Tricep rope push-downs
110x20
110x20
110x20
Tricep push-down with 20" bar
130x20
130x20
130x20
Skull-crushers (EZ-bar)
95x12
95x12
95x12
Dips
3 sets of 20
Behind the neck triceps rope push-down
85x15
85x15
85x15
Time of workout: 40 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), and a Multi-vitamin
Week 10
Day 1 (Shoulders)
Pre-Workout: Coffee, eggs, bacon
Standing OHP (barbell)
185x5
185x5
200x3
205x4 (PR)
Military Press (Swiss Bar)
165x8
165x8
165x8
Lateral Raises (dumbbell)
45x10
45x10
45x10
Front Raises (Swiss Bar)
90x10
90x10
90x10
Shrugs (barbell)
305x15
305x15
305x15
Shrugs (dumbell)
60x25
60x25
60x25
Pull-ups (ultra wide-grip)
3 sets of 12
Trunk Rotators (with 45 pound plate)
3 sets of 50
Resistance Tube bands-Lateral Raises
3 sets of 15
Resistance Tube bands-OHP
3 sets of 15
Post-workout: Phase8 (one and a half scoops peanut butter chocolate flavor w/water)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), and a Multi-vitamin
[Youtube]HE51KxEszEs[/youtube]
Week 10
Day 2 (Chest)
Pre-Workout: NNone
Flat Bench Press (Barbell)
285x5
285x5
300x3
300x3
Incline Bench Press (Barbell)
245x5
245x5
260x3
260x3
Close-Grip Bench Press (Barbell)
205x8
205x8
205x8
Dumbell Pullovers (dumbbell)
60x10
60x10
60x10
Butterflies (dumbbell) +
45x10
45x10
45x10
Resistance Tube bands-Butterflies
3 sets of 15
Resistance Tube bands-Pulls
3 sets of 15 (each arm)
Raised push-ups
3 sets of 20
Post-workout: None
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg) and a Multi-vitamin
Week 10
Day 3 (Back and Biceps)
Pre-Workout: NutriBullet smoothie (frozen fruit, oats, chia seed, scoop of PB Fit, coconut oil, spinach, almonds, almond milk)
Upright Row (EZ-bar)
175x10
175x10
175x10
Bent-over Rows (Swiss bar)
195x10
195x10
195x10
Preacher Curls (EZ-bar)
120x8
120x8
120x8
Bicep Curls (dumbbells)
55x9
55x9
55x9
Bicep Curls (Swiss bar)
90x10
90x10
90x10
Pull-ups (hammer-grip)
3 sets of 12
Cable curls
110x12
110x12
110x12
Rope Hammer Curl
110x12
110x12
110x12
Trunk Rotators (with 45 pound plate)
3 sets of 50
Resistance Tube bands-Bent over row
3 sets of 15
Resistance Tube bands-bicep curls
3 sets of 15
Post-workout: None
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), and a Multi-vitamin
Week 10
Day 4 (legs/forearms)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, chia seed, scoop of PB Fit, Greek yogurt, oats, coconut oil, spinach, almonds, almond milk)
Back Squats
205x8
275x5
275x5
290x3
290x3
Reverse Cable Curl
110x20
110x20
110x20
Dumbbell Wrist Curl (Flat bench)
40x20
40x20
40x20
Wrist Roller
3 sets of 5 with 7.5 pounds
Post-workout: None
Time of workout: 55 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), and a Multi-vitamin
Week 10
Day 5 (light cardio/abs)
Pre-Workout: None
2 mile walk on treadmill
Time: 30 minutes
Decline sit-ups w/45 pound plate
3 sets of 25
Hanging leg raises
3 sets of 20
Post-workout: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), and a Multi-vitamin
Week 10
Day 6 (triceps)
Pre-Workout: NutriBullet smoothie (frozen fruit, avocado, Greek yogurt, scoop of PB Fit, coconut oil, spinach, almonds, almond milk)
Tricep rope push-downs
110x20
110x20
110x20
Tricep push-down with 20" bar
130x20
130x20
130x20
Skull-crushers (EZ-bar)
95x12
95x12
95x12
Dips
3 sets of 20
Behind the neck triceps rope push-down
85x15
85x15
85x15
Time of workout: 40 minutes
Additional Cardio: 30 minute walk on treadmill (2 miles)
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), and a Multi-vitamin
Week 10
Day 7 (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), and a Multi-vitamin
Note: Fasted Cardio
[URL=http://s1055.photobucket.com/user/danap3681/media/7b5dda30c992c37571d9631b05a231dc.jpg.html][IMG]http://i1055.photobucket.com/albums/s513/danap3681/7b5dda30c992c37571d9631b05a231dc.jpg[/IMG][/URL]
:D
Happy Friday!
Dude, that OHP. Awesome.
Week 11
Day 1 (Shoulders)
Pre-Workout: None
Standing OHP (barbell)
190x5
190x5
205x3
205x3
Military Press (Swiss Bar)
165x8
165x8
165x8
Lateral Raises (dumbbell)
45x10
45x10
45x10
Front Raises (Swiss Bar)
90x10
90x10
90x10
Shrugs (barbell)
305x15
305x15
305x15
Shrugs (dumbell)
60x25
60x25
60x25
Pull-ups (ultra wide-grip)
3 sets of 12
Trunk Rotators (with 45 pound plate)
3 sets of 50
Resistance Tube bands-Lateral Raises
3 sets of 15
Resistance Tube bands-OHP
3 sets of 15
Post-workout: None
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), and a Multi-vitamin
Week 11
Day 2 (Chest)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, avocado, PB Fit powder, almonds, coconut oil, spinach, almond milk)
Flat Bench Press (Swiss bar)
245x5
245x5
265x3
265x3
Incline Bench Press (Swiss bar)
210x5
210x5
230x3
230x3
Close-Grip Bench Press (Swiss bar)
185x8
185x8
185x8
Dumbell Pullovers (dumbbell)
60x10
60x10
60x10
Butterflies (dumbbell)
50x10
50x10
50x10
Resistance Tube bands-Butterflies
3 sets of 15
Resistance Tube bands-Pulls
3 sets of 15 (each arm)
Raised push-ups
3 sets of 20
Post-workout: Phase8 (One and a half scoops peanut butter chocolate flavor)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg) and a Multi-vitamin
Week 11
Day 3 (Back and Biceps)
Pre-Workout: NutriBullet smoothie (frozen fruit, oats, banana, scoop of PB Fit, coconut oil, spinach, almonds, almond milk)
Upright Row (EZ-bar)
175x10
175x10
175x10
Bent-over Rows (Swiss bar)
195x10
195x10
195x10
Preacher Curls (EZ-bar)
120x8
120x8
120x8
Bicep Curls (dumbbells)
55x9
55x9
55x9
Bicep Curls (Swiss bar)
90x10
90x10
90x10
Pull-ups (hammer-grip)
3 sets of 12
Cable curls
110x12
110x12
110x12
Rope Hammer Curl
110x12
110x12
110x12
Trunk Rotators (with 45 pound plate)
3 sets of 50
Resistance Tube bands-Bent over row
3 sets of 15
Resistance Tube bands-bicep curls
3 sets of 15
Post-workout: Phase8 (One and a half scoops vanilla flavor w/water)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), and a Multi-vitamin
Week 11
Day 4 (legs/forearms)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, scoop of PB Fit, Greek yogurt, oats, coconut oil, spinach, almonds, almond milk)
Back Squats
205x8
280x5
280x5
295x3
295x3
Reverse Cable Curl
110x20
110x20
110x20
Dumbbell Wrist Curl (Flat bench)
40x20
40x20
40x20
Wrist Roller
3 sets of 5 with 7.5 pounds
Post-workout: None
Time of workout: 55 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), and a Multi-vitamin
Week 11
Day 5 (triceps/abs)
Pre-Workout: None
Tricep rope push-downs
110x20
110x20
110x20
Tricep push-down with 20" bar
130x20
130x20
130x20
Skull-crushers (EZ-bar)
95x12
95x12
95x12
Dips
3 sets of 20
Behind the neck triceps rope push-down
90x15
90x15
90x15
Decline sit-ups w/45 pound plate
3 sets of 25
Hanging leg raises
3 sets of 20
Post-workout: None
Time of workout: 55 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), and a Multi-vitamin
Week 12
Day 1 (Shoulders)
Pre-Workout: Eggs, bacon, coffee
Standing OHP (barbell)
190x5
190x5
205x3
205x3
Military Press (Swiss Bar)
175x8
175x8
175x8
Lateral Raises (dumbbell)
45x10
45x10
45x10
Front Raises (Swiss Bar)
90x10
90x10
90x10
Shrugs (barbell)
305x15
305x15
305x15
Shrugs (dumbell)
60x25
60x25
60x25
Pull-ups (ultra wide-grip)
3 sets of 12
Trunk Rotators (with 45 pound plate)
3 sets of 50
Resistance Tube bands-Lateral Raises
3 sets of 15
Bradford Presses (barbell)
95x20
95x20
95x20
Post-workout: None
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), and a Multi-vitamin
Week 12
Day 2 (Chest)
Pre-Workout: Coffee
Flat Bench Press (Barbell)
285x5
285x5
300x3
300x3
Incline Bench Press (Barbell)
250x5
250x5
265x3
265x3
Close-Grip Bench Press (Barbell)
205x8
205x8
205x8
Dumbell Pullovers (dumbbell)
60x10
60x10
60x10
Butterflies (dumbbell)
50x10
50x10
50x10
Resistance Tube bands-Butterflies
3 sets of 15
Resistance Tube bands-Pulls
3 sets of 15 (each arm)
Raised push-ups
3 sets of 20
Post-workout: None
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg) and a Multi-vitamin
Week 12
Day 3 (Back and Biceps)
Pre-Workout: NutriBullet smoothie (frozen fruit, celery, banana, scoop of PB Fit, coconut oil, spinach, almonds, almond milk)
Upright Row (EZ-bar)
175x10
175x10
175x10
Bent-over Rows (Swiss bar)
195x10
195x10
195x10
Hammerr Curls (dumbbells)
50x10
50x10
50x10
Concentration Curls (dumbbells)
35x10
35x10
35x10
Bicep Curls (Swiss bar)
105x10
105x10
105x10
Pull-ups (hammer-grip)
3 sets of 12
Cable curls
115x12
115x12
115x12
Rope Hammer Curl
115x12
115x12
115x12
Trunk Rotators (with 45 pound plate)
3 sets of 50
Resistance Tube bands-Bent over row
3 sets of 15
Resistance Tube bands-bicep curls
3 sets of 15
Post-workout: None
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), and a Multi-vitamin
Week 12
Day 4 (legs/forearms)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, scoop of PB Fit, celery, coconut oil, spinach, almonds, almond milk)
Back Squats
205x8
280x5
280x5
295x3
295x3
Reverse Cable Curl
115x20
115x20
115x20
Dumbbell Wrist Curl (Flat bench)
40x20
40x20
40x20
Wrist Roller
3 sets of 5 with 7.5 pounds
Post-workout: None
Time of workout: 55 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), and a Multi-vitamin
Week 12
Day 5 (cardio)
Pre-Workout: None
4 mile run on treadmill
Time of run: 43 minutes (program has built in warm-up and cool-down)
Post-workout: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), and a Multi-vitamin
Note: First time I have done the 4 mile program in a good year (always either do the 5k one or run outside). I finished it w/o stopping, but holy fahk was I [i]done[/i] after this!
Week 12
Day 6 (triceps/abs)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, avocado, coconut oil, scoop of PB Fit powder, almonds, spinach, almond milk)
Tricep rope push-downs
115x20
115x20
115x20
Tricep push-down with 20" bar
135x20
135x20
135x20
Skull-crushers (EZ-bar)
95x12
95x12
95x12
Dips
3 sets of 20
Behind the neck triceps rope push-down
90x15
90x15
90x15
Decline sit-ups w/45 pound plate
3 sets of 25
Hanging leg raises
3 sets of 20
Post-workout: None
Time of workout: 55 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), and a Multi-vitamin