-
Week 9
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: None
Military Press
190x5
190x5
205x3
205x3
Weighted Dips
BW+25x20
BW+25x20
BW+25x20
Y-T-W-L's
Lightweight Resistance Bands
Landmine Press
115x5
115x5
115x5
Standing Dumbbell Curls
55x8
55x8
55x8
Single Arm Triceps Extension (cable) +
40x8
40x8
40x8
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 1 hour walk with weighted vest
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 9
Day 7 (Cardio)
Pre-Workout: None
3.4 mile outdoor run
Post-workout: None
Time of workout: 33 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Note: Fasted cardio.
-
Subbed! Just out of interest, what equipment do you have in the home gym?
-
[QUOTE=therealocgamer;1664784393]Subbed! Just out of interest, what equipment do you have in the home gym?[/QUOTE]
-Olympic bench that allows decline, flat, incline, and military press
-Half rack for squats, OHP, pin press, etc.
-Over 800 pounds in Olympic barbell plates, some other Standard stuff I got for free
-Dumbbell pairs from 25 pounds up to 60
-Separate dumbbells that are plate-loaded
-Pull-down machine that has 3 different pulleys (low, mid, high)
-Power tower for pullups, dips, leg raises, etc.
-Landmine attachment for rows, presses, etc.
-Several different types of lat bar, neutral grip, etc. attachments
-Dip belt for weighted dips and weighted pullups
-Various Rogue bands for stretching and also banded lifts
-Two barbells
-Swiss bar
-Hex bar
-EZ curl bar
-Separate flat bench
-Separate decline bench
-Two 45 pound bumper plates
-Wrist-roller
-Also have 3 big mirrors on the wall which helps me with form
You can get a few different views of my home gym from the videos below. It isn't a very big area at all, but I've used it since 2004 and have been accumulating equipment since beginning lifting in 1996:
[youtube]hMVTbly_fek[/youtube]
[youtube]xQiqkpTnDro[/youtube]
[youtube]X00-63Pdwt0[/youtube]
[youtube]KZ3wbSyAxm0[/youtube]
Thanks for taking an interest in my journal. Been lifting hard for 25+ years without any breaks. Have a soon to be 18 year old son that also is a big time lifter and blows away most of my lifts already.
-AJ
-
Week 10
Day 1 (Back/abs)
Pre-Workout: None
Landmine Rows with Lat-Blaster attachment +
235x5
235x5
235x5
Upright Rows - EZ Bar
180x5
180x5
180x5
Seal Rows (Dumbbells)
110x6
110x6
110x6
Close Grip Pin Press +
265x5
265x5
265x5
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 10
Day 2 (Chest/Shoulders)
Pre-Workout: None
Incline Bench Press (Barbell)
245x5
245x5
260x3
260x3
Reverse-grip Bench Press
225x5
225x5
225x5
Decline Butterflies (Dumbbells)
60x8
60x8
60x8
Stranding OHP (Hex bar)
180x5
180x5
180x5
Cable Curls from squatting position
85x8
85x8
85x8
Triceps Pulldown w/14" bar
105x10
105x10
105x10
Post-workout: None
Time of workout: 1 hour
Additional cardio: 30 minute walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 10
Day 3 (Cardio)
Pre-Workout: None
20 minute skip-rope routine
1 hour walk with weighted vest
Y-T-W-L's with light weight bands
Weighted Pullup's (wide-grip)
BW+25x10
BW+25x10
BW+25x10
Hanging Leg Raises
BWx20
BWx20
BWx20
Triceps Cable Push-aways (Rope)
70x8
70x8
70x8
Standing Single Arm Cable Rows +
70x8
70x8
70x8
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 10
Day 4 (Legs/Traps)
Pre-Workout: None
Back Squats
310x5
310x5
330x3
330x3
Hex Bar Shrugs
350x15
350x15
350x15
Single Arm Shrugs - Hex Bar
145x15
145x15
145x15
Single Arm Overhead Triceps Extension (Dumbbell)
45x8
45x8
45x8
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour walk with weighted vest
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 10
Day 5 (Back/Abs)
Pre-Workout: None
Hex Bar Dead lifts
355x5
355x5
375x3
375x3
Seated Pull-downs (Super Lat bar) +
195x5
195x5
195x5
Landmine Rows +
125x5
125x5
125x5
Banding lying Dumbbell Triceps Extension
35x8
35x8
35x8
Cable crunches
3 sets of 25 with 100 pounds
Wrist-Roller
3 sets of 5 with 12.5 pounds
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour walk with weighted vest
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 10
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: None
Military Press
190x5
190x5
205x3
205x3
Weighted Dips
BW+25x20
BW+25x20
BW+25x20
Y-T-W-L's
Lightweight Resistance Bands
Landmine Press
115x5
115x5
115x5
Standing Dumbbell Curls +
55x8
55x8
55x8
Single Arm Triceps Extension (cable)
45x8
45x8
45x8
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 1 hour walk with weighted vest
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 10
Day 7 (Cardio)
Pre-Workout: None
3.4 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), Zinc (50mg), and a Multi-vitamin
Note: Fasted cardio.
-
Week 11
Day 1 (Back/abs)
Pre-Workout: None
Landmine Rows with Lat-Blaster attachment
240x5
240x5
240x5
Upright Rows - EZ Bar
185x5
185x5
185x5
Seal Rows (Dumbbells)
110x6
110x6
110x6
Close Grip Pin Press +
270x5
270x5
270x5
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 11
Day 2 (Chest/Shoulders)
Pre-Workout: None
Incline Bench Press (Barbell)
245x5
245x5
260x3
260x3
Reverse-grip Bench Press
225x5
225x5
225x5
Decline Butterflies (Dumbbells)
60x8
60x8
60x8
Stranding OHP (Hex bar) +
180x5
180x5
180x5
Cable Curls from squatting position
85x8
85x8
85x8
Triceps Pulldown w/14" bar
105x10
105x10
105x10
Post-workout: None
Time of workout: 1 hour
Additional cardio: 30 minute walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 11
Day 3 (Cardio)
Pre-Workout: None
20 minute skip-rope routine
1 hour walk with weighted vest
Y-T-W-L's with light weight bands
Weighted Pullup's (wide-grip)
BW+25x10
BW+25x10
BW+25x10
Hanging Leg Raises
BWx20
BWx20
BWx20
Triceps Cable Push-aways (Rope)
70x8
70x8
70x8
Standing Single Arm Cable Rows
75x8
75x8
75x8
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 11
Day 4 (Legs/Traps)
Pre-Workout: None
Back Squats
310x5
310x5
330x3
330x3
Hex Bar Shrugs
350x15
350x15
350x15
Single Arm Shrugs - Hex Bar
145x15
145x15
145x15
Single Arm Overhead Triceps Extension (Dumbbell)
45x8
45x8
45x8
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour walk with weighted vest
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 11
Day 5 (Back/Abs)
Pre-Workout: None
Hex Bar Dead lifts +
355x5
355x5
375x3
375x3
Seated Pull-downs (Super Lat bar) +
200x5
200x5
200x5
Landmine Rows
130x5
130x5
130x5
Banding lying Dumbbell Triceps Extension
35x8
35x8
35x8
Cable crunches
3 sets of 25 with 100 pounds
Wrist-Roller
3 sets of 5 with 12.5 pounds
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour walk with weighted vest
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 11
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: None
Military Press
190x5
190x5
205x3
205x3
Weighted Dips
BW+25x20
BW+25x20
BW+25x20
Y-T-W-L's
Lightweight Resistance Bands
Landmine Press
115x5
115x5
115x5
Standing Dumbbell Curls
60x8
60x8
60x8
Single Arm Triceps Extension (cable)
50x8
50x8
50x8
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 1 hour walk with weighted vest
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 11
Day 7 (Cardio)
Pre-Workout: None
3.4 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), Zinc (50mg), and a Multi-vitamin
Note: Fasted cardio.
-
Week 12
Day 1 (Back/abs)
Pre-Workout: None
Landmine Rows with Lat-Blaster attachment
240x5
240x5
240x5
Upright Rows - EZ Bar
185x5
185x5
185x5
Seal Rows (Dumbbells)
110x6
110x6
110x6
Close Grip Pin Press
275x5
275x5
275x5
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 12
Day 2 (Chest/Shoulders)
Pre-Workout: None
Incline Bench Press (Barbell)
245x5
245x5
260x3
260x3
Reverse-grip Bench Press
225x5
225x5
225x5
Decline Butterflies (Dumbbells)
60x8
60x8
60x8
Stranding OHP (Hex bar) +
180x5
180x5
180x5
Cable Curls from squatting position
85x8
85x8
85x8
Triceps Pulldown w/14" bar
105x10
105x10
105x10
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 12
Day 3 (Cardio)
Pre-Workout: None
20 minute skip-rope routine
1 hour walk with weighted vest
Y-T-W-L's with light weight bands
Weighted Pullup's (wide-grip)
BW+25x10
BW+25x10
BW+25x10
Hanging Leg Raises
BWx20
BWx20
BWx20
Triceps Cable Push-aways (Rope)
70x8
70x8
70x8
Standing Single Arm Cable Rows
75x8
75x8
75x8
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: None
Back Squats
310x5
310x5
330x3
330x3
Hex Bar Shrugs
350x15
350x15
350x15
Single Arm Shrugs - Hex Bar
145x15
145x15
145x15
Single Arm Overhead Triceps Extension (Dumbbell)
45x8
45x8
45x8
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour walk with weighted vest
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: None
Hex Bar Dead lifts
365x5
365x5
385x3
385x3
Seated Pull-downs (Super Lat bar)
205x5
205x5
206x5
Landmine Rows
130x5
130x5
130x5
Banding lying Dumbbell Triceps Extension
35x8
35x8
35x8
Cable crunches
3 sets of 25 with 100 pounds
Wrist-Roller
3 sets of 5 with 12.5 pounds
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour walk with weighted vest
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
Military Press
195x5
195x5
210x3
210x3
Weighted Dips
BW+25x20
BW+25x20
BW+25x20
Y-T-W-L's
Lightweight Resistance Bands
Landmine Press
115x5
115x5
115x5
Standing Dumbbell Curls
60x8
60x8
60x8
Single Arm Triceps Extension (cable)
50x8
50x8
50x8
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 1 hour walk with weighted vest
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
4.5 mile treadmill walk
Post-workout: None
Time of workout: 75 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Note: Fasted cardio. Raining outside this morning, so couldn't run.
-
Deloading this week before starting a new 12 week workout cycle....
-
Nice deload week. Still messed around a little lifting, but nothing structured. Kept my cardio up and ran this morning. Back on the horse starting a new workout routine tomorrow morning.
-AJ
-
Week 1
Day 1 (Back/abs)
Pre-Workout: Bacon & eggs
Landmine Rows with neutral v-grip +
170x12
170x12
170x12
Lat Pull-downs +
140x12
140x12
140x12
Seated Cable Rows w/neutral v-grip +
200x12
200x12
200x12
Squeeze Press (Dumbbells)
60x12
60x12
60x12
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: Egg sandwich
Bench Press (Barbell)
225x12
225x12
240x8
240x8
Incline Bench Press (Swiss Bar) +
145x12
145x12
145x12
Butterflies (Dumbbells)
50x12
50x12
50x12
Bradford Presses +
115x12
115x12
115x12
Concentration Curls (Dumbbells)
45x12
45x12
45x12
Triceps Pulldown w/14" bar
80x12
80x12
80x12
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 with weighted vest
Y-T-W-L's with light weight bands
Weighted Pullup's (neutral-grip)
BW+25x10
BW+25x10
BW+25x10
Hanging Leg Raises
BWx20
BWx20
BWx20
Banded Bench Press
135x8+100 pound band
185x8+100 pound band
225x8+100 pound band
Standing Single Arm Cable Rows
70x8
70x8
70x8
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
225x12
225x12
245x8
245x8
Hex Bar Shrugs
345x15
345x15
345x15
Single Arm Shrugs - Hex Bar
135x15
135x15
135x15
Hammer-grip Incline Bench Press (Dumbbell)
55x12
55x12
55x12
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour walk with weighted vest
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
300x8
Seated Pull-downs (neutral v-grip) +
140x12
140x12
140x12
Meadows Rows w/Landmine
70x12
70x12
70x12
Lateral Raises (Dumbbells)
35x12
35x12
35x12
Cable crunches
3 sets of 25 with 90 pounds
Wrist-Roller
3 sets of 5 with 12.5 pounds
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour walk with weighted vest
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 1
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: None
Standing Overhead Press (Barbell) +
145x12
145x12
160x8
160x8
Weighted Dips
BW+25x20
BW+25x20
BW+25x20
Y-T-W-L's
Lightweight Resistance Bands
Arnold Presses
50x12
50x12
50x12
Standing Dumbbell Curls
45x10
45x10
45x10
Single Arm Triceps Extension (cable)
40x12
40x12
40x12
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 1 hour walk with weighted vest
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
3.4 mile outdoor run
Post-workout: None
Time of workout: 33 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Note: Fasted cardio.
-
Week 2
Day 1 (Back/abs)
Pre-Workout: Bacon & eggs
Landmine Rows with neutral v-grip +
175x12
175x12
175x12
Lat Pull-downs
145x12
145x12
145x12
Seated Cable Rows w/neutral v-grip +
205x12
205x12
205x12
Squeeze Press (Dumbbells)
60x12
60x12
60x12
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: Bacon and Eggs
Bench Press (Barbell)
225x12
225x12
240x8
240x8
Incline Bench Press (Swiss Bar) +
150x12
150x12
150x12
Butterflies (Dumbbells)
50x12
50x12
50x12
Bradford Presses +
120x12
120x12
120x12
Concentration Curls (Dumbbells)
45x12
45x12
45x12
Triceps Pulldown w/14" bar
80x12
80x12
80x12
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 with weighted vest
Y-T-W-L's with light weight bands
Weighted Pullup's (neutral-grip)
BW+25x10
BW+25x10
BW+25x10
Hanging Leg Raises
BWx20
BWx20
BWx20
Banded Bench Press
135x8+100 pound band
185x8+100 pound band
225x8+100 pound band
Standing Single Arm Cable Rows
70x8
70x8
70x8
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 +
230x12
230x12
230x8
230x8
Hex Bar Shrugs
345x15
345x15
345x15
Single Arm Shrugs - Hex Bar +
135x15
135x15
135x15
Hammer-grip Incline Bench Press (Dumbbell) +
55x12
55x12
55x12
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour walk with weighted vest
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 2
Day 5 (Back/Abs)
Pre-Workout: None
Hex Bar Dead lifts +
285x12
285x12
305x8
305x8
Seated Pull-downs (neutral v-grip)
145x12
145x12
145x12
Meadows Rows w/Landmine
70x12
70x12
70x12
Lateral Raises (Dumbbells)
35x12
35x12
35x12
Cable crunches
3 sets of 25 with 90 pounds
Wrist-Roller
3 sets of 5 with 12.5 pounds
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour walk with weighted vest
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
Standing Overhead Press (Barbell) +
150x12
150x12
165x8
165x8
Weighted Dips
BW+25x20
BW+25x20
BW+25x20
Y-T-W-L's
Lightweight Resistance Bands
Arnold Presses
50x12
50x12
50x12
Standing Dumbbell Curls
45x10
45x10
45x10
Single Arm Triceps Extension (cable)
40x12
40x12
40x12
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 1 hour walk with weighted vest
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
3.4 mile outdoor run
Post-workout: None
Time of workout: 32 minutes
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: Bacon & eggs
Landmine Rows with neutral v-grip +
180x12
180x12
180x12
Lat Pull-downs
145x12
145x12
145x12
Seated Cable Rows w/neutral v-grip +
210x12
210x12
210x12
Squeeze Press (Dumbbells)
60x12
60x12
60x12
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: Sausage and Eggs
Bench Press (Barbell) +
225x12
225x12
240x8
240x8
Incline Bench Press (Swiss Bar) +
155x12
155x12
155x12
Butterflies (Dumbbells) +
50x12
50x12
50x12
Bradford Presses +
125x12
125x12
125x12
Concentration Curls (Dumbbells)
45x12
45x12
45x12
Triceps Pulldown w/14" bar
80x12
80x12
80x12
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 with weighted vest
Y-T-W-L's with light weight bands
Weighted Pullup's (neutral-grip)
BW+25x10
BW+25x10
BW+25x10
Hanging Leg Raises
BWx20
BWx20
BWx20
Banded Bench Press
135x8+100 pound band
185x8+100 pound band
225x8+100 pound band
Standing Single Arm Cable Rows
70x8
70x8
70x8
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: None
Back Squats +
235x12
235x12
255x8
255x8
Hex Bar Shrugs
345x15
345x15
345x15
Single Arm Shrugs - Hex Bar +
135x15
135x15
135x15
Hammer-grip Incline Bench Press (Dumbbell)
60x12
60x12
60x12
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour walk with weighted vest
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 3
Day 5 (Back/Abs)
Pre-Workout: None
Hex Bar Dead lifts +
290x12
290x12
310x8
310x8
Seated Pull-downs (neutral v-grip) +
145x12
145x12
145x12
Meadows Rows w/Landmine +
70x12
70x12
70x12
Lateral Raises (Dumbbells)
35x12
35x12
35x12
Cable crunches
3 sets of 25 with 95 pounds
Wrist-Roller
3 sets of 5 with 12.5 pounds
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour walk with weighted vest
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 3
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: None
Standing Overhead Press (Barbell)
155x12
155x12
170x8
170x8
Weighted Dips
BW+25x20
BW+25x20
BW+25x20
Y-T-W-L's
Lightweight Resistance Bands
Arnold Presses
50x12
50x12
50x12
Standing Dumbbell Curls
45x10
45x10
45x10
Single Arm Triceps Extension (cable) +
40x12
40x12
40x12
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 1 hour walk with weighted vest
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 3
Day 7 (Cardio)
Pre-Workout: None
3.4 mile outdoor run
Post-workout: None
Time of workout: 33 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Note: Fasted cardio.
-
Week 4
Day 1 (Back/abs)
Pre-Workout: Oatmeal and bananas
Landmine Rows with neutral v-grip +
185x12
185x12
185x12
Lat Pull-downs
145x12
145x12
145x12
Seated Cable Rows w/neutral v-grip +
215x12
215x12
215x12
Squeeze Press (Dumbbells)
60x12
60x12
60x12
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 4
Day 2 (Chest/Shoulders)
Pre-Workout: Bacon and Eggs
Bench Press (Barbell) +
230x12
230x12
245x8
245x8
Incline Bench Press (Swiss Bar) +
160x12
160x12
160x12
Butterflies (Dumbbells)
55x12
55x12
55x12
Bradford Presses
130x12
130x12
130x12
Concentration Curls (Dumbbells)
45x12
45x12
45x12
Triceps Pulldown w/14" bar
80x12
80x12
80x12
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
