-
Week 10
Day 4 (Legs/Traps/Triceps)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk)
Back Squats
290x5
290x5
310x3
310x3
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 chocolate flavor)
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 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 chocolate flavor)
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: None
3.5 mile outdoor run
Time of run: 34 minutes
Post-workout: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 11
Day 1 (Back)
Pre-Workout: None
Snatch-grip Deads (barbell)
235x12
285x8
310x5
335x3
T-Bar Rows (barbell)
195x10
195x10
195x10
Reverse Flies super-set with lateral raises
35x10
35x10
35x10
Face-Pulls (cable)
85x12
85x12
85x12
Lat-pullowns
175x10
175x10
175x10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Seated Cable Rows
175x15
175x15
175x15
Post-workout: None
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
-
Week 11
Day 2 (Chest/Shoulders)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk)
Incline Bench Press (Barbell)
255x5
255x5
270x3
270x3
Standing Overhead Press (Barbell - Behind Head)
170x5
170x5
190x3
190x3
Incline Bench Press (Dumbbells)
85x10
85x10
85x10
Incline Dumbbell Flies
45x10
45x10
45x10
Juarez Valley 10 Dip
10 sets of 10, 1, 9, 2, 8, 3, 7, 4, 6, 5 reps, walk 16 feet between reps
Standing Front raises (Swiss Bar)
70x10
70x10
70x10
DB Floor Flies into Hex Press (Dumbbells)
35x10
35x10
35x10
Post-workout: Gold Standard 100% Whey Protein (1.5 scoops chocolate flavor)
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 11
Day 3 (Arms)
Pre-Workout: None
Cable Curls from squatting position
80x8
80x8
80x8
Standing Dumbbell Curls (dumbbells)
55x9
55x9
55x9
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
45x20
45x20
45x20
Wrist-Roller
3 sets of 5 with 7.5 pounds
Hammer Curls--Rogue Bands
3 sets of 15
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 11
Day 4 (Legs/Traps/Triceps)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk)
Back Squats
290x5
290x5
310x3
310x3
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 chocolate flavor)
Time of workout: 1 hour
Additional cardio: 1 hour outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 11
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: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 11
Day 6 (cardio)
Pre-Workout: None
3.5 mile outdoor run
Time of run: 34 minutes
Post-workout: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 12
Day 1 (Back)
Pre-Workout: None
Snatch-grip Deads (barbell)
235x12
285x8
310x5
335x3
T-Bar Rows (barbell)
195x10
195x10
195x10
Reverse Flies super-set with lateral raises
35x10
35x10
35x10
Face-Pulls (cable)
85x12
85x12
85x12
Lat-pullowns
175x10
175x10
175x10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Seated Cable Rows
175x15
175x15
175x15
Post-workout: None
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
-
Week 12
Day 2 (Chest/Shoulders)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk)
Incline Bench Press (Barbell)
260x5
260x5
275x3
275x3
Standing Overhead Press (Barbell - Behind Head)
170x5
170x5
190x3
190x3
Incline Bench Press (Dumbbells)
85x10
85x10
85x10
Incline Dumbbell Flies
45x10
45x10
45x10
Juarez Valley 10 Dip
10 sets of 10, 1, 9, 2, 8, 3, 7, 4, 6, 5 reps, walk 16 feet between reps
Standing Front raises (Swiss Bar)
70x10
70x10
70x10
DB Floor Flies into Hex Press (Dumbbells)
35x10
35x10
35x10
Post-workout: Chicken breast
Time of workout: 1 hour
Additional cardio: 1 hour outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: Proud of those last couple working sets on Incline Bench. Last time I did 275x3--I was probably 25 pounds heavier than I am now.
-
Week 12
Day 4 (Legs/Traps/Triceps)
Pre-Workout: Eggs, toast, oat meal.
Back Squats
290x5
290x5
310x3
310x3
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
Additional cardio: Painted all fkn day
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 12
Day 3 (Arms)
Pre-Workout: None
Cable Curls from squatting position
80x8
80x8
80x8
Standing Dumbbell Curls (dumbbells)
55x9
55x9
55x9
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
45x20
45x20
45x20
Wrist-Roller
3 sets of 5 with 7.5 pounds
Hammer Curls--Rogue Bands
3 sets of 15
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 12
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: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 12
Day 6 (cardio)
Pre-Workout: Coffee
3.5 mile outdoor run
Time of run: 32 minutes
Post-workout: Oat meal w/ bananas
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: Beautiful morning. That's a wrap on this 12 week cycle. Deload week forthcoming.
-
Week 1
Day 1 (Back)
Pre-Workout: None
Snatch-grip Deads (barbell)
225x12
275x8
305x5
335x3
T-Bar Rows (barbell)
190x10
190x10
190x10
Upright Rows (EZ bar)
155x10
155x10
155x10
Face-Pulls (cable)
90x10
90x10
90x10
Lat-pullowns
180x10
180x10
180x10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Seated Cable Rows
180x10
180x10
180x10
Post-workout: Optimum Nutrition Micronized Creatine Powder (5g)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
-
Week 1
Day 2 (Chest/Shoulders)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk)
Flat Bench Press (Barbell)
225x12
225x12
240x8
240x8
Standing Log Press (Swiss Bar) +
105x12
105x12
125x8
125x8
Standing OHP (Dumbbells)
60x10
60x10
60x10
Dumbbell Flies
50x10
50x10
50x10
Juarez Valley 10 Dip
10 sets of 10, 1, 9, 2, 8, 3, 7, 4, 6, 5 reps, walk 16 feet between reps
Standing Front raises (Swiss Bar)
70x10
70x10
70x10
DB Floor Flies into Hex Press (Dumbbells)
35x10
35x10
35x10
Post-workout: Optimum Nutrition Micronized Creatine Powder (5g), Gold Standard 100% Whey Protein (1.5 scoops chocolate flavor)
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 1
Day 3 (Arms)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk)
Cable Curls from squatting position
80x8
80x8
80x8
Standing Dumbbell Curls (dumbbells)
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
45x20
45x20
45x20
Wrist-Roller
3 sets of 5 with 7.5 pounds
Hammer Curls--Rogue Bands
3 sets of 15
Post-workout: Optimum Nutrition Micronized Creatine Powder (5g), Gold Standard 100% Whey Protein (1.5 scoops 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 1
Day 4 (Legs/Traps/Triceps)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk)
Back Squats
230x12
230x12
250x8
250x8
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: Optimum Nutrition Micronized Creatine Powder (5g), Gold Standard 100% Whey Protein (1.5 scoops chocolate flavor)
Time of workout: 1 hour
Additional cardio: 1 hour and 15 minute outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 1
Day 5 (cardio)
Pre-Workout: None
3.5 mile outdoor run
Time of run: 34 minutes
Post-workout: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin[/QUOTE]
-
Week 1
Day 6 (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: Optimum Nutrition Micronized Creatine Powder (5g)
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 2
Day 1 (Back)
Pre-Workout: None
Snatch-grip Deads (barbell)
225x12
275x8
305x5
335x3
T-Bar Rows (barbell)
190x10
190x10
190x10
Upright Rows (EZ bar)
155x10
155x10
155x10
Face-Pulls (cable)
90x10
90x10
90x10
Lat-pullowns
180x10
180x10
180x10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Seated Cable Rows
180x10
180x10
180x10
Post-workout: Optimum Nutrition Micronized Creatine Powder (5g)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
-
Week 2
Day 2 (Chest/Shoulders)
Pre-Workout: None
Flat Bench Press (Barbell)
230x12
230x12
245x8
245x8
Standing Log Press (Swiss Bar) +
115x12
115x12
135x8
135x8
Standing OHP (Dumbbells)
60x10
60x10
60x10
Dumbbell Flies
50x10
50x10
50x10
Juarez Valley 10 Dip
10 sets of 10, 1, 9, 2, 8, 3, 7, 4, 6, 5 reps, walk 16 feet between reps
Standing Front raises (Swiss Bar)
70x10
70x10
70x10
DB Floor Flies into Hex Press (Dumbbells)
35x10
35x10
35x10
Post-workout: Optimum Nutrition Micronized Creatine Powder (5g)
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 2
Day 3 (Arms)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, 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)
95x10
95x10
95x10
Dumbbell Wrist Curls
45x20
45x20
45x20
Wrist-Roller
3 sets of 5 with 7.5 pounds
Hammer Curls--Rogue Bands
3 sets of 15
Post-workout: Optimum Nutrition Micronized Creatine Powder (5g), Gold Standard 100% Whey Protein (1.5 scoops 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 2
Day 4 (Legs/Traps/Triceps)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk)
Back Squats
235x12
235x12
255x8
255x8
Barbell Shrugs
345x15
345x15
345x15
Dumbbell Shrugs
60x25
60x25
60x25
Tricep push-down with 20" bar
105x10
105x10
105x10
Tricep rope push-downs
90x10
90x10
90x10
Overhead Rope-Extension
70x10
70x10
70x10
Post-workout: Optimum Nutrition Micronized Creatine Powder (5g), Gold Standard 100% Whey Protein (1.5 scoops chocolate flavor)
Time of workout: 1 hour
Additional cardio: 1 hour outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 2
Day 5 (abs)
Pre-Workout: None
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: Optimum Nutrition Micronized Creatine Powder (5g), Gold Standard 100% Whey Protein (1.5 scoops chocolate flavor)
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 2
Day 6 (cardio)
Pre-Workout: None
3.5 mile outdoor run
Time of run: 34 minutes
Post-workout: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 3
Day 1 (Back)
Pre-Workout: Bacon & Eggs
Snatch-grip Deads (barbell)
235x12
285x8
315x5
345x3
T-Bar Rows (barbell)
195x10
195x10
195x10
Upright Rows (EZ bar)
165x10
165x10
165x10
Face-Pulls (cable)
90x10
90x10
90x10
Lat-pullowns
180x10
180x10
180x10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Seated Cable Rows
180x10
180x10
180x10
Post-workout: Optimum Nutrition Micronized Creatine Powder (5g)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
-
Week 3
Day 2 (Chest/Shoulders)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk)
Flat Bench Press (Barbell)
230x12
230x12
245x8
245x8
Standing Log Press (Swiss Bar) +
120x12
120x12
140x8
140x8
Standing OHP (Dumbbells)
60x10
60x10
60x10
Dumbbell Flies
50x10
50x10
50x10
Juarez Valley 10 Dip
10 sets of 10, 1, 9, 2, 8, 3, 7, 4, 6, 5 reps, walk 16 feet between reps
Standing Front raises (Swiss Bar)
75x10
75x10
75x10
DB Floor Flies into Hex Press (Dumbbells)
35x10
35x10
35x10
Post-workout: Optimum Nutrition Micronized Creatine Powder (5g), Gold Standard 100% Whey Protein (1.5 scoops 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 3
Day 3 (Arms)
Pre-Workout: None
Cable Curls from squatting position
80x8
80x8
80x8
Standing Dumbbell Curls (dumbbells)
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
45x20
45x20
45x20
Wrist-Roller
3 sets of 5 with 7.5 pounds
Hammer Curls--Rogue Bands
3 sets of 15
Post-workout: Optimum Nutrition Micronized Creatine Powder (5g), Gold Standard 100% Whey Protein (1.5 scoops 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
