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Week 9
Day 5 (Back/Abs)
Pre-Workout: String cheese, Greek yogurt
Hex Bar Dead lifts +
355x5
355x5
375x3
375x3
Lat Pull-downs (cable)
185x8
185x8
185x8
Seated Cable Rows w/neutral grip +
265x5
265x5
265x5
Landmine Rows
110x5
110x5
110x5
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 45 minute treadmill walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
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Week 9
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: String cheese, Greek yogurt
Standing OHP (Barbell)
195x5
195x5
210x3
210x3
Standing OHP (Hex bar) +
180x5
180x5
180x5
Incline Bench Press (Dumbbells) +
100x8
100x8
100x8
Reverse-grip Bench Press (Barbell)
240x8
240x8
240x8
Concentration Curls (Dumbbells)
60x6
60x6
60x6
Rope Triceps Extension (cable)
120x5
120x5
120x5
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 45 minute walk on treadmill
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
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Week 9
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), and a Multi-vitamin
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Week 10
Day 1 (Back/abs)
Pre-Workout: Coffee
Landmine Rows with Lat-Blaster attachment +
245x5
245x5
245x5
Landmine Rows with neutral v-grip +
215x5
215x5
215x5
Upright Rows (EZ bar) +
190x5
190x5
190x5
Seal Rows (Dumbbells) +
80x10
80x10
80x10
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
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Week 10
Day 2 (Chest/Shoulders)
Pre-Workout: Coffee
Incline Bench Press (Barbell)
250x5
250x5
265x3
265x3
Flat Bench Press (Swiss Bar-Wide Grip)
230x5
230x5
230x5
Butterflies (Dumbbells)
60x8
60x8
60x8
Front Raises (Dumbbells)
50x8
50x8
50x8
Cable curls from a squatting position
85x8
80x8
85x8
Skull-crushers (EZ bar)
110x8
110x8
110x8
Post-workout: None
Time of workout: 1 hour
Additional cardio: Shoveled snow
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: Happy with those weight amounts on incline. That was after shoveling snow for an hour too.
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Week 10
Day 3 (Cardio)
Pre-Workout: None
20 minute skip-rope routine
Post-workout: None
Time of workout: 20 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
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Week 10
Day 4 (Legs/Traps)
Pre-Workout: Greek Yogurt, string cheese
Back Squats
305x5
305x5
325x3
325x3
Hex Bar Shrugs
350x15
350x15
350x15
Single Arm Shrugs - Hex Bar
155x15
155x15
155x15
Post-workout: None
Time of workout: 40 minutes
Additional cardio: 1 hour treadmill walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
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Week 10
Day 5 (Back/Abs)
Pre-Workout: String cheese, Greek yogurt
Hex Bar Dead lifts +
360x5
360x5
380x3
380x3
Lat Pull-downs (cable) +
185x8
185x8
185x8
Seated Cable Rows w/neutral grip +
270x5
270x5
270x5
Landmine Rows
110x5
110x5
110x5
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 45 minute treadmill walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
-
Week 10
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: String cheese, Greek yogurt
Standing OHP (Barbell)
195x5
195x5
210x3
210x3
Standing OHP (Hex bar)
185x5
185x5
185x5
Incline Bench Press (Dumbbells)
100x8
100x8
100x8
Reverse-grip Bench Press (Barbell)
240x8
240x8
240x8
Concentration Curls (Dumbbells)
60x6
60x6
60x6
Rope Triceps Extension (cable)
120x5
120x5
120x5
Post-workout: None
Time of workout: 1 hour
Additional cardio: 60 minute walk on treadmill
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
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Week 10
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), and a Multi-vitamin
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Week 11
Day 1 (Back/abs)
Pre-Workout: Coffee, ham, eggs
Landmine Rows with Lat-Blaster attachment
250x5
250x5
250x5
Landmine Rows with neutral v-grip
220x5
220x5
220x5
Upright Rows (EZ bar) +
195x5
195x5
195x5
Seal Rows (Dumbbells)
85x10
85x10
85x10
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
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Week 11
Day 2 (Chest/Shoulders)
Pre-Workout: Coffee, Egg sandwich
Incline Bench Press (Barbell) +
250x5
250x5
265x3
265x3
Flat Bench Press (Swiss Bar-Wide Grip) +
230x5
230x5
230x5
Butterflies (Dumbbells)
60x8
60x8
60x8
Front Raises (Dumbbells) +
50x8
50x8
50x8
Cable curls from a squatting position
85x8
80x8
85x8
Skull-crushers (EZ bar)
110x8
110x8
110x8
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
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Week 11
Day 3 (Cardio)
Pre-Workout: Undefined Nutrition Structure Creatine (1 scoop)
20 minute skip-rope routine
45 minute treadmill walk
Weight Pull-ups
BW+25 x8
BW+25 x8
BW+25 x8
Post-workout: None
Time of workout: 1 hour 20 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
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Week 11
Day 4 (Legs/Traps)
Pre-Workout: Undefined Nutrition Structure Creatine (1 scoop)
Back Squats
305x5
305x5
325x3
325x3
Hex Bar Shrugs
365x15
365x15
365x15
Single Arm Shrugs - Hex Bar
155x15
155x15
155x15
Post-workout: None
Time of workout: 40 minutes
Additional cardio: 1 hour treadmill walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 11
Day 5 (Back/Abs)
Pre-Workout: Undefined Nutrition Structure Creatine (1 scoop)
Hex Bar Dead lifts +
365x5
365x5
385x3
385x3
Lat Pull-downs (cable)
190x8
190x8
190x8
Seated Cable Rows w/neutral grip +
275x5
275x5
275x5
Landmine Rows
110x5
110x5
110x5
Cable crunches
3 sets of 25 with 95 pounds
Wrist-Roller
3 sets of 5 with 10 pounds
Post-workout: Gold Standard Whey Protein 1.5 scoops Chocolate Malt flavor
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 30 minute treadmill walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
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Week 11
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: Undefined Nutrition Structure Creatine (1 scoop)
Standing OHP (Barbell)
200x5
200x5
215x3
215x3
Standing OHP (Hex bar)
185x5
185x5
185x5
Incline Bench Press (Dumbbells)
100x8
100x8
100x8
Reverse-grip Bench Press (Barbell)
240x8
240x8
240x8
Concentration Curls (Dumbbells)
60x6
60x6
60x6
Rope Triceps Extension (cable)
120x5
120x5
120x5
Post-workout: None
Time of workout: 1 hour
Additional cardio: Shoveled snow
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
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Week 12
Day 1 (Back/abs)
Pre-Workout: Undefined Nutrition Structure Creatine (1 scoop)
Landmine Rows with Lat-Blaster attachment
250x5
250x5
250x5
Landmine Rows with neutral v-grip
220x5
220x5
220x5
Upright Rows (EZ bar)
200x5
200x5
200x5
Seal Rows (Dumbbells)
85x10
85x10
85x10
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
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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), and a Multi-vitamin
Note: Fasted cardio.
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Week 12
Day 2 (Chest/Shoulders)
Pre-Workout: Coffee
Incline Bench Press (Barbell)
255x5
255x5
270x3
270x3
Flat Bench Press (Swiss Bar-Wide Grip)
235x5
235x5
235x5
Butterflies (Dumbbells)
60x8
60x8
60x8
Front Raises (Dumbbells)
55x8
55x8
55x8
Cable curls from a squatting position
85x8
80x8
85x8
Skull-crushers (EZ bar)
110x8
110x8
110x8
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
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Week 12
Day 3 (Cardio)
Pre-Workout: Undefined Nutrition Structure Creatine (1 scoop)
45 minute treadmill walk
Weighted Pull-ups
BW+25 x8
BW+25 x8
BW+25 x8
Post-workout: None
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 12
Day 4 (Legs/Traps)
Pre-Workout: Undefined Nutrition Structure Creatine (1 scoop)
Back Squats
310x5
310x5
330x3
330x3
Hex Bar Shrugs
365x15
365x15
365x15
Single Arm Shrugs - Hex Bar
155x15
155x15
155x15
Post-workout: None
Time of workout: 40 minutes
Additional cardio: 20 minute skip-rope routine and 30 minute treadmill walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 12
Day 5 (Back/Abs)
Pre-Workout: Undefined Nutrition Structure Creatine (1 scoop)
Hex Bar Dead lifts
370x5
370x5
390x3
390x3
Lat Pull-downs (cable)
190x8
190x8
190x8
Seated Cable Rows w/neutral grip
280x5
280x5
280x5
Landmine Rows
110x5
110x5
110x5
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: 1 hour treadmill walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
-
Week 12
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: Undefined Nutrition Structure Creatine (1 scoop)
Standing OHP (Barbell)
200x5
200x5
215x3
215x3
Standing OHP (Hex bar)
185x5
185x5
185x5
Incline Bench Press (Dumbbells)
100x8
100x8
100x8
Reverse-grip Bench Press (Barbell)
240x8
240x8
240x8
Concentration Curls (Dumbbells)
60x6
60x6
60x6
Rope Triceps Extension (cable)
120x5
120x5
120x5
Post-workout: Gold Standard Whey Protein 1.5 scoops Chocolate Malt flavor
Time of workout: 1 hour
Additional cardio: 1 hour walk on treadmill
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
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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), and a Multi-vitamin
Note: Fasted cardio.
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Deloading this week, but did some chest work for something to do.
[youtube]ppY3kuiS63c[/youtube]
-
Some squats during my deload week:
[youtube]ijtwlZK0ohs[/youtube]
-
Standing OHP video:
[youtube]kgkeboMbOvI[/youtube]
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Week 1
Day 1 (Back/abs)
Pre-Workout: Undefined Nutrition Structure Creatine (1 scoop)
Landmine Rows with Lat-Blaster attachment +
185x12
185x12
185x12
Upright Rows (EZ bar)
165x12
165x12
165x12
Heavy Laterals (Dumbbells)
55x12
55x12
55x12
Seal Rows (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), Chrondroitin (275mg), and a Multi-vitamin
-
Week 1
Day 2 (Chest/Shoulders)
Pre-Workout: Undefined Nutrition Structure Creatine (1 scoop)
Bench Press (Barbell)
225x12
225x12
240x8
240x8
Incline Bench Press (Swiss Bar-Wide Grip)
160x12
160x12
160x12
Incline Butterflies (Dumbbells)
55x10
55x10
55x10
Front Raises (Dumbbells)
45x10
45x10
45x10
Standing Curls (Dumbbells)
50x8
50x8
50x8
One arm triceps extension (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), and a Multi-vitamin
-
Week 1
Day 3 (Cardio)
Pre-Workout: Undefined Nutrition Structure Creatine (1 scoop)
20 minute skip-rope routine
1 hour treadmill walk
Weighted Pull-ups
BW+25 x10
BW+25 x10
BW+25 x10
Post-workout: None
Time of workout: 1 hour 30 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
