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Week 4
Day 4 (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), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 4
Day 5 (Legs/Traps/Triceps)
Pre-Workout: None
Back Squats
240x12
240x12
260x8
260x8
Barbell Shrugs
295x15
295x15
295x15
Dumbbell Shrugs
60x25
60x25
60x25
Tricep rope push-downs
125x15
125x15
125x15
Tricep push-down with 20" bar
140x15
140x15
140x15
Butterflies--Rogue Bands
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), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 4
Day 6 (abs)
Pre-Workout: None
Decline sit-ups with 45 pound plate
3x25
Hanging leg raises
3x20
Kneeling Crunches--Rogue Bands
3 sets of 25
Time: 30 minutes
Post-workout: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 4
Day 1 (Shoulders/back)
Pre-Workout: Coffee
Upright Row (EZ-bar)
170x10
170x10
170x10
Front Raises (Swiss Bar)
65x10
65x10
65x10
Pull-ups (ultra wide-grip)
3 sets of 10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Post-workout: None
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Note: Made the decision to layoff the exercises that seem to be irritating my upper right arm. I feel a twinge when I do an OHP or lateral raise. Also, going to avoid bench press for bit. Have to listen to my body. Throw in some additional cardio and extra ab work, and focus more on diet/nutrition (thank God holidays are finally done).
Week 5
Day 2
Pre-Workout: None
Raised push-ups
3 sets of 20
Plate Press
45x15
45x15
45x15
Dips
BWx15
BWx15
BWx15
Decline sit-ups with 45 pound plate
3x25
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 5
Day 3 (Arms)
Pre-Workout: None
Preacher Curls (EZ-bar)
100x8
100x8
100x8
Dumbbell Curls (dumbbells)
50x9
50x9
50x9
Hanging Isolation Curls (dumbbells)
40x10
40x10
40x10
Rope Hammer Curl
120x15
120x15
120x15
Pull-ups (hammer-grip)
3 sets of 10
Dumbbell Rows
60x10
60x10
60x10
Dumbbell Wrist Curls
40x20
40x20
40x20
Wrist-Roller
3 sets of 5 with 7.5 pounds
Hammer Curls--Rogue Bands
3 sets of 15
Post-workout: Phase8 (1 scoop milk chocolate flavor)
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 5
Day 4 (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), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
[QUOTE=ajdahlheimer;1476591781]
Note: Made the decision to layoff the exercises that seem to be irritating my upper right arm. I feel a twinge when I do an OHP or lateral raise. Also, going to avoid bench press for bit. Have to listen to my body. Throw in some additional cardio and extra ab work, and focus more on diet/nutrition (thank God holidays are finally done).[/QUOTE]
Have to listen to the body at our advanced age :D
Agree about the holidays. My wife kept bringing home stuff from work- cookies, cheesecake ect ect. I found myself grazing all day :p
Happy New Year!
Week 5
Day 5 (Legs/Traps/Triceps)
Pre-Workout: None
Back Squats
265x8
265x8
285x5
285x5
Barbell Shrugs
300x15
300x15
300x15
Dumbbell Shrugs
60x25
60x25
60x25
Tricep rope push-downs
125x15
125x15
125x15
Tricep push-down with 20" bar
140x15
140x15
140x15
Post-workout: None
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
[QUOTE=Jtbny;1476983991]Have to listen to the body at our advanced age :D
Agree about the holidays. My wife kept bringing home stuff from work- cookies, cheesecake ect ect. I found myself grazing all day :p
Happy New Year![/QUOTE]
I've NEVER been a sweets person in my life, but a couple of the things people at work brought in--I felt like a drug addict who couldn't put down the pipe. Chocolate chip pecan pie bars. Pure evil.
Week 6
Day 1 (Shoulders/back)
Pre-Workout: Coffee
Standing OHP--Narrow Grip (Barbell)
165x8
165x8
180x5
180x5
Military Press--Narrow Grip (Barbell)
135x8
135x8
135x8
Upright Row (EZ-bar)
165x10
165x10
165x10
Lateral Raises (dumbbell)
45x10
45x10
45x10
Front Raises (Swiss Bar)
75x10
75x10
75x10
Pull-ups (ultra wide-grip)
3 sets of 10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Upright Row (Rogue Bands)
3 sets of 15
Post-workout: Phase8 (1 scoop milk chocolate flavor)
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Week 6
Day 2 (Chest)
Pre-Workout: None
Reverse Bench Press (Barbell) +
185x8
185x8
200x5
200x5
Dumbbell Wide to Close Press (dumbbell)
50x8
50x8
50x8
Plate Press
45x20
45x20
45x20
Raised push-ups
3 sets of 20
Butterflies with Rogue Bands
3 sets of 15
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
Note: Trying out a couple new chest exercises. First time ever trying reverse-grip bench press. Those Wide to Close Presses with dumbbells are absolute burners. Vid of how to do them here at the 2:00 minute mark.
[youtube]_cBWqtsPOWo&t=187s[/youtube]
Week 6
Day 3 (Arms)
Pre-Workout: None
Preacher Curls (EZ-bar)
100x8
100x8
100x8
Hammer Curls (dumbbells)
50x10
50x10
50x10
Hanging Isolation Curls (dumbbells)
40x10
40x10
40x10
Rope Hammer Curl
120x15
120x15
120x15
Pull-ups (hammer-grip)
3 sets of 10
Dumbbell Rows
60x10
60x10
60x10
Dumbbell Wrist Curls
40x20
40x20
40x20
Hammer Curls--Rogue Bands
3 sets of 15
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 6
Day 4 (Legs/Traps/Triceps)
Pre-Workout: None
Back Squats
265x8
265x8
285x5
285x5
Barbell Shrugs
300x15
300x15
300x15
Dumbbell Shrugs
60x25
60x25
60x25
Tricep rope push-downs
125x15
125x15
125x15
Tricep push-down with 20" bar
140x15
140x15
140x15
Post-workout: None
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 6
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), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 7
Day 1 (Shoulders/back)
Pre-Workout: Coffee
Standing OHP--Narrow Grip (Barbell)
170x8
170x8
185x5
185x5
Military Press--Narrow Grip (Barbell)
145x8
145x8
145x8
Upright Row (EZ-bar)
165x10
165x10
165x10
Lateral Raises (dumbbell)
45x10
45x10
45x10
Front Raises (Swiss Bar)
75x10
75x10
75x10
Pull-ups (ultra wide-grip)
3 sets of 10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Upright Row (Rogue Bands)
3 sets of 15
Post-workout: Phase8 (1 scoop milk chocolate flavor)
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Week 7
Day 2 (Chest)
Pre-Workout: None
Reverse Bench Press (Barbell) +
195x8
195x8
210x5
210x5
Dumbbell Wide to Close Press (dumbbell)
50x8
50x8
50x8
Plate Press
45x20
45x20
45x20
Raised push-ups
3 sets of 20
Butterflies with Rogue Bands
3 sets of 15
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 7
Day 3 (Arms)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, scoop of PB Fit, avocado, almonds, spinach, oats, almond milk)
Preacher Curls (EZ-bar)
105x8
105x8
105x8
Dumbbell Curls (dumbbells)
50x9
50x9
50x9
Hanging Isolation Curls (dumbbells)
40x10
40x10
40x10
Rope Hammer Curl
120x15
120x15
120x15
Pull-ups (hammer-grip)
3 sets of 10
Dumbbell Rows
60x10
60x10
60x10
Dumbbell Wrist Curls
40x20
40x20
40x20
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 and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 7
Day 4 (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), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 7
Day 5 (Legs/Traps/Triceps)
Pre-Workout: None
Back Squats
270x8
270x8
290x5
290x5
Barbell Shrugs
300x15
300x15
300x15
Dumbbell Shrugs
60x25
60x25
60x25
Tricep rope push-downs
125x15
125x15
125x15
Tricep push-down with 20" bar
140x15
140x15
140x15
Post-workout: None
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 8
Day 1 (Shoulders/back)
Pre-Workout: Coffee
Standing OHP--Narrow Grip (Barbell)
175x8
175x8
190x5
190x5
Military Press--Narrow Grip (Barbell)
155x8
155x8
155x8
Upright Row (EZ-bar)
165x10
165x10
165x10
Lateral Raises (dumbbell)
45x10
45x10
45x10
Front Raises (Swiss Bar)
75x10
75x10
75x10
Pull-ups (ultra wide-grip)
3 sets of 10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Upright Row (Rogue Bands)
3 sets of 15
Post-workout: Phase8 (1 scoop milk chocolate flavor)
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Additional Cardio: 2.10 mile walk on Treadmill
Week 8
Day 2 (Chest)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, scoop of PB Fit, almonds, spinach, oats, almond milk)
Reverse-Grip Bench Press (Barbell) +
205x8
205x8
220x5
220x5
Dumbbell Wide to Close Press (dumbbell)
50x8
50x8
50x8
Incline Bench Press (Dumbbells)
50x10
50x10
50x10
Plate Press
45x20
45x20
45x20
Raised push-ups
3 sets of 20
Butterflies with Rogue Bands
3 sets of 15
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 8
Day 3 (Arms)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, scoop of PB Fit, almonds, spinach, oats, almond milk)
Preacher Curls (EZ-bar)
105x8
105x8
105x8
Hammer-Curls (dumbbells)
55x10
55x10
55x10
Hanging Isolation Curls (dumbbells)
40x10
40x10
40x10
Rope Hammer Curl
120x15
120x15
120x15
Pull-ups (hammer-grip)
3 sets of 10
Dumbbell Rows
60x10
60x10
60x10
Dumbbell Wrist Curls
40x20
40x20
40x20
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 and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 8
Day 4 (cardio)
Pre-Workout: None
5k run on treadmill
Time of run: 40 minutes (program has built in warm-up and cool-down)
Post-workout: Phase8 (1 scoop milk chocolate flavor)
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 8
Day 5 (abs)
Pre-Workout: None
Decline sit-ups w/45 pound plate
3 sets of 25
Hanging leg raises
3 sets of 20
Kneeling Crunches--Rogue Bands
3 sets of 25
Time: 25 minutes
Post-workout: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 8
Day 6 (Legs/Traps/Triceps)
Pre-Workout: None
Back Squats
275x8
275x8
295x5
295x5
Barbell Shrugs
305x15
305x15
305x15
Dumbbell Shrugs
60x25
60x25
60x25
Tricep rope push-downs
125x15
125x15
125x15
Tricep push-down with 20" bar
140x15
140x15
140x15
Squat Recovery w/Pauses
135x4
135x4
135x4
135x4
Post-workout: None
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 9
Day 1 (Shoulders/back)
Pre-Workout: Coffee
Standing OHP--Narrow Grip (Barbell)
190x5
190x5
205x3
205x3
Military Press--Narrow Grip (Barbell)
165x8
165x8
165x8
Upright Row (EZ-bar)
165x10
165x10
165x10
Lateral Raises (dumbbell)
45x10
45x10
45x10
Front Raises (Swiss Bar)
75x10
75x10
75x10
Pull-ups (ultra wide-grip)
3 sets of 10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Upright Row (Rogue Bands)
3 sets of 15
Post-workout: Phase8 (1 scoop milk chocolate flavor)
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Week 9
Day 2 (Chest)
Pre-Workout: None
Reverse-Grip Bench Press (Barbell) +
225x5
225x5
245x3
245x3
Dumbbell Wide to Close Press (dumbbell)
50x8
50x8
50x8
Incline Bench Press (Dumbbells)
50x10
50x10
50x10
Plate Press
45x20
45x20
45x20
Raised push-ups
3 sets of 20
Butterflies with Rogue Bands
3 sets of 15
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 9
Day 3 (Arms)
Pre-Workout: None
Preacher Curls (EZ-bar)
105x8
105x8
105x8
Dumbbell Curls (dumbbells)
50x9
50x9
50x9
Hanging Isolation Curls (dumbbells)
40x10
40x10
40x10
Rope Hammer Curl
120x15
120x15
120x15
Pull-ups (hammer-grip)
3 sets of 10
Dumbbell Rows
60x10
60x10
60x10
Dumbbell Wrist Curls
40x20
40x20
40x20
Wrist-Roller
3 sets of 5 with 7.5 pounds
Hammer Curls--Rogue Bands
3 sets of 15
Post-workout: Muscle Pharm Combat 100% Whey Protein (1 scoop vanilla flavor)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 9
Day 4 (cardio)
Pre-Workout: None
5k run on treadmill
Time of run: 40 minutes (program has built in warm-up and cool-down)
Post-workout: Phase8 (1 scoop milk chocolate flavor)
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 9
Day 5 (Legs/Traps/Triceps)
Pre-Workout: None
Back Squats
290x5
290x5
305x3
305x3
Barbell Shrugs
300x15
300x15
300x15
Dumbbell Shrugs
60x25
60x25
60x25
Tricep rope push-downs
125x15
125x15
125x15
Tricep push-down with 20" bar
140x15
140x15
140x15
Squat Recovery w/Pauses
155x4
155x4
155x4
155x4
Post-workout: None
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 10
Day 1 (Shoulders/back)
Pre-Workout: Coffee
Standing OHP--Narrow Grip (Barbell)
190x5
190x5
205x3
205x3
Military Press--Narrow Grip (Barbell)
175x8
175x8
175x8
Upright Row (EZ-bar)
165x10
165x10
165x10
Lateral Raises (dumbbell)
45x10
45x10
45x10
Front Raises (Swiss Bar)
75x10
75x10
75x10
Pull-ups (ultra wide-grip)
3 sets of 10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Upright Row (Rogue Bands)
3 sets of 15
Post-workout: Muscle Pharm Combat 100% Whey Protein (1 scoop vanilla flavor)
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Week 10
Day 2 (Chest)
Pre-Workout: NutriBullet smoothie (frozen fruit, scoop of PB Fit, almonds, spinach, oats, almond milk)
Reverse-Grip Bench Press (Barbell) +
230x5
230x5
250x3
250x3
Dumbbell Wide to Close Press (dumbbell)
50x8
50x8
50x8
Incline Bench Press (Dumbbells)
55x10
55x10
55x10
Plate Press
45x20
45x20
45x20
Raised push-ups
3 sets of 20
Butterflies with Rogue Bands
3 sets of 15
Post-workout: Muscle Pharm Combat 100% Whey Protein (1 scoop vanilla flavor)
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 10
Day 3 (Arms)
Pre-Workout: NutriBullet smoothie (frozen fruit, Greek yogurt, scoop of PB Fit, almonds, spinach, oats, almond milk)
Preacher Curls (EZ-bar)
105x8
105x8
105x8
Hammer-Curls (dumbbells)
55x10
55x10
55x10
Hanging Isolation Curls (dumbbells)
40x10
40x10
40x10
Rope Hammer Curl
120x15
120x15
120x15
Pull-ups (hammer-grip)
3 sets of 10
Dumbbell Rows
60x10
60x10
60x10
Dumbbell Wrist Curls
40x20
40x20
40x20
Wrist-Roller
3 sets of 5 with 7.5 pounds
Hammer Curls--Rogue Bands
3 sets of 15
Post-workout: Muscle Pharm Combat 100% Whey Protein (1 scoop vanilla flavor)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 10
Day 4 (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), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 10
Day 5 (Legs/Traps/Triceps)
Pre-Workout: Coffee
Back Squats
295x5
295x5
310x3
310x3
Barbell Shrugs
305x15
305x15
305x15
Dumbbell Shrugs
60x25
60x25
60x25
Tricep rope push-downs
125x15
125x15
125x15
Tricep push-down with 20" bar
140x15
140x15
140x15
Squat Recovery w/Pauses
155x4
155x4
155x4
155x4
Post-workout: None
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 11
Day 1 (Shoulders/back)
Pre-Workout: Coffee
Standing OHP--Narrow Grip (Barbell)
190x5
190x5
205x3
205x3
Military Press--Narrow Grip (Barbell)
175x8
175x8
175x8
Upright Row (EZ-bar)
165x10
165x10
165x10
Lateral Raises (dumbbell)
45x10
45x10
45x10
Front Raises (Swiss Bar)
75x10
75x10
75x10
Pull-ups (ultra wide-grip)
3 sets of 10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Upright Row (Rogue Bands)
3 sets of 15
Post-workout: None
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin[
Week 11
Day 2 (Chest)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, avocado, scoop of PB Fit, almonds, spinach, oats, almond milk)
Reverse-Grip Bench Press (Barbell) +
235x5
235x5
255x3
255x3
Dumbbell Wide to Close Press (dumbbell)
50x8
50x8
50x8
Incline Bench Press (Dumbbells)
55x10
55x10
55x10
Plate Press
45x20
45x20
45x20
Raised push-ups
3 sets of 20
Flat Bench Press-Neutral Grip (Swiss Bar)
175x8
175x8
175x8
Post-workout: Muscle Pharm Combat 100% Whey Protein (1 scoop vanilla flavor)
Time of workout: 1 hour
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: NutriBullet smoothie (frozen fruit, banana, scoop of PB Fit, almonds, spinach, oats, almond milk)
Preacher Curls (EZ-bar)
105x8
105x8
105x8
Bicep Curls (dumbbells)
50x9
50x9
50x9
Hanging Isolation Curls (dumbbells)
40x10
40x10
40x10
Rope Hammer Curl
120x15
120x15
120x15
Pull-ups (hammer-grip)
3 sets of 10
Dumbbell Wrist Curls
40x20
40x20
40x20
Hammer Curls--Rogue Bands
3 sets of 15
Post-workout: Muscle Pharm Combat 100% Whey Protein (1 scoop vanilla flavor)
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 11
Day 4 (cardio)
Pre-Workout: None
5k run on treadmill
Time of run: 40 minutes (program has built in warm-up and cool-down)
Post-workout: Muscle Pharm Combat 100% Whey Protein (1 scoop vanilla flavor)
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 11
Day 5 (Legs/Traps/Triceps)
Pre-Workout: Coffee
Back Squats
295x5
295x5
310x3
310x3
Barbell Shrugs
295x15
295x15
295x15
Dumbbell Shrugs
60x25
60x25
60x25
Face-Pulls
50x10
50x10
50x10
Tricep push-down with 20" bar
140x15
140x15
140x15
Squat Recovery w/Pauses
165x4
165x4
165x4
165x4
Post-workout: None
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 12
Day 1 (Shoulders/back)
Pre-Workout: Coffee
Standing OHP--Narrow Grip (Barbell)
190x5
190x5
205x3
205x3
Military Press--Narrow Grip (Barbell)
175x8
175x8
175x8
Upright Row (EZ-bar)
165x10
165x10
165x10
Lateral Raises (dumbbell)
45x10
45x10
45x10
Front Raises (Swiss Bar)
75x10
75x10
75x10
Pull-ups (ultra wide-grip)
3 sets of 10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Upright Row (Rogue Bands)
3 sets of 15
Post-workout: Muscle Pharm Combat 100% Whey Protein (1 scoop vanilla flavor)
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Week 12
Day 2 (Chest)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, strawberries, scoop of PB Fit, almonds, spinach, oats, almond milk)
Reverse-Grip Bench Press (Barbell)
255x8 (PR, vid below)
255x5
265x3
265x3
Dumbbell Wide to Close Press (dumbbell)
50x8
50x8
50x8
Incline Bench Press (Dumbbells)
55x10
55x10
55x10
Plate Press
45x20
45x20
45x20
Raised push-ups
3 sets of 20
Decline Bench Press (barbell)
225x8
225x8
225x8
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
[youtube]TqexxnzUE2c[/youtube]
Week 12
Day 3 (Arms)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, strawberries, scoop of PB Fit, almonds, spinach, oats, almond milk)
Preacher Curls (EZ-bar)
105x8
105x8
105x8
Hammer Curls (dumbbells)
55x10
55x10
55x10
Hanging Isolation Curls (dumbbells)
40x10
40x10
40x10
Rope Hammer Curl
120x15
120x15
120x15
Pull-ups (hammer-grip)
3 sets of 10
Dumbbell Wrist Curls
40x20
40x20
40x20
Hammer Curls--Rogue Bands
3 sets of 15
Post-workout: Muscle Pharm Combat 100% Whey Protein (1 scoop vanilla flavor)
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 (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), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 12
Day 5 (Legs/Traps/Triceps)
Pre-Workout: Coffee
Back Squats
295x5
295x5
310x3
310x3
Barbell Shrugs
295x15
295x15
295x15
Dumbbell Shrugs
60x25
60x25
60x25
Face-Pulls
75x10
75x10
75x10
Tricep push-down with 20" bar
140x12
140x12
140x12
Tricep rope push-down
120x12
120x12
120x12
Post-workout: None
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Deload week, so taking it easy this week. Was a beautiful 60 degree day in February here, so took a run outside yesterday.
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
Still on deload. Did some abs and another nice run yesterday.
Decline sit-ups w/45 pound plate
3 sets of 25
Hanging leg raises
3 sets of 20
Kneeling Crunches--Rogue Bands
3 sets of 25
Pre-Workout: None
3.5 mile outdoor run
Time of run: 33 minutes
Post-workout: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Blizzard coming this weekend, so sadly no more outdoor runs for a while. Gonna get one more in before the storm hits Friday.
Still on Deload, but itching to get back to bending the bar. Got another run in yesterday though. Conditioning feeling pretty good. Over 10 miles (all outside) this week.
Pre-Workout: None
3.5 mile outdoor run
Time of run: 32 minutes
Post-workout: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Great job on the reverse bench PR! Looks like a very natural movement for you. Mirin all the runs on deload week, think I could run to my fridge right now :p