-
Week 12
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: None
Military Press (Barbell)
195x5
195x5
210x3
210x3
One Arm OHP (Landmine)
125x5
125x5
125x5
Weighted Dips
BW+25x20
BW+25x20
BW+25x20
Bradford Presses (Barbell)
175x6
175x6
175x6
Spider Curls (Dumbbells)
45x6
45x6
45x6
Laying Triceps pullovers (Dumbbells)
40x8
40x8
40x8
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute walk and 3 mile run
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 12
Day 7 (Cardio)
Pre-Workout: None
3.5 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), and a Multi-vitamin
Note: Fasted cardio.
-
Week 1
Day 1 (Back/abs)
Pre-Workout: None
Landmine Rows with Lat-Blaster attachment
180x12
180x12
180x12
Landmine Rows with neutral v-grip
160x12
160x12
160x12
Reverse grip Lat Pull-downs
160x12
160x12
160x12
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: None
Incline Bench Press (Barbell)
200x12
200x12
215x8
215x8
Flat Bench Press (Swiss Bar-Narrow Grip) +
155x12
155x12
155x12
Butterflies (Dumbbells)
50x12
50x12
50x12
Front Raises (Dumbbells)
40x12
40x12
40x12
Cable Curls from a squatting position
75x8
75x8
75x8
Triceps Cable Extension (Rope)
60x12
60x12
60x12
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: None
20 minute skip-rope routine
1 hour walk
Weighted Pull-ups
BW+25 x10
BW+25 x10
BW+25 x10
Lat Pull-downs w/Neutral Grip Super Lat Bar
160x12
160x12
160x12
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: Also did a little banded flat bench later in the evening.
-
Week 1
Day 4
Pre-Workout: None
Back Squats
230x12
230x12
250x8
250x8
Hex Bar Shrugs
345x15
345x15
345x15
Single Arm Shrugs - Hex Bar
145x15
145x15
145x15
Post-workout: None
Time of workout: 40 minutes
Additional cardio: 3 mile run and 45 minute walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 1
Day 5 (Back/Abs)
Pre-Workout: None
Hex Bar Dead lifts +
275x12
275x12
295x8
295x8
Seated Cable Pull-downs (14" bar)
140x12
140x12
140x12
Seated Cable Rows w/Super Lat-bar +
160x12
160x12
160x12
Landmine Rows +
70x12
70x12
70x12
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-routine and 40 minute walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
-
Week 1
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: None
Standing OHP (Dumbbells) +
60x12
60x12
60x12
Weighted Dips
BW+25x20
BW+25x20
BW+25x20
Lateral Raises (Dumbbells)
35x12
35x12
35x12
Landmine Rows +
70x12
70x12
70x12
Neutral-grip Pullups
BWx12
BWx12
BWx12
Laying Triceps pullovers (Dumbbells)
35x12
35x12
35x12
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 1
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. Too cold to run outside this morning.
-
Week 2
Day 1 (Back/abs)
Pre-Workout: None
Landmine Rows with Lat-Blaster attachment +
180x12
180x12
180x12
Landmine Rows with neutral v-grip +
160x12
160x12
160x12
Reverse grip Lat Pull-downs +
160x12
160x12
160x12
Seal Rows (Dumbbells)
65x12
65x12
65x12
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 2
Day 2 (Chest/Shoulders)
Pre-Workout: None
Incline Bench Press (Barbell)
200x12
200x12
215x8
215x8
Flat Bench Press (Swiss Bar-Narrow Grip)
160x12
160x12
160x12
Butterflies (Dumbbells)
50x12
50x12
50x12
Front Raises (Dumbbells)
40x12
40x12
40x12
Cable Curls from a squatting position
75x8
75x8
75x8
Triceps Cable Extension (Rope)
60x12
60x12
60x12
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 2
Day 4
Pre-Workout: None
Back Squats +
230x12
230x12
250x8
250x8
Hex Bar Shrugs
345x15
345x15
345x15
Single Arm Shrugs - Hex Bar
145x15
145x15
145x15
Post-workout: None
Time of workout: 40 minutes
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 5 (Back/Abs)
Pre-Workout: None
Hex Bar Dead lifts
280x12
280x12
300x8
300x8
Seated Cable Pull-downs (14" bar) +
140x12
140x12
140x12
Seated Cable Rows w/Super Lat-bar +
165x12
165x12
165x12
Landmine Rows
75x12
75x12
75x12
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: 3 mile run
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
-
Week 2
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: None
Standing OHP (Dumbbells) +
60x12
60x12
60x12
Weighted Dips
BW+25x20
BW+25x20
BW+25x20
Lateral Raises (Dumbbells)
35x12
35x12
35x12
Y-T-W-L's
Lightweight Resistance Bands
Neutral-grip Pullups
BWx12
BWx12
BWx12
Laying Triceps pullovers (Dumbbells)
35x12
35x12
35x12
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 2
Day 7 (Cardio)
Pre-Workout: None
3.5 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), and a Multi-vitamin
Note: Fasted cardio.
-
Week 3
Day 1 (Back/abs)
Pre-Workout: None
Landmine Rows with Lat-Blaster attachment +
185x12
185x12
185x12
Landmine Rows with neutral v-grip +
165x12
165x12
165x12
Reverse grip Lat Pull-downs
165x12
165x12
165x12
Seal Rows (Dumbbells) +
65x12
65x12
65x12
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 3
Day 2 (Chest/Shoulders)
Pre-Workout: None
Incline Bench Press (Barbell)
200x12
200x12
215x8
215x8
Flat Bench Press (Swiss Bar-Narrow Grip)
160x12
160x12
160x12
Butterflies (Dumbbells)
50x12
50x12
50x12
Front Raises (Dumbbells)
40x12
40x12
40x12
Cable Curls from a squatting position
75x8
75x8
75x8
Triceps Cable Extension (Rope)
60x12
60x12
60x12
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
-
Pic from weekend:
[img]https://scontent-msp1-1.xx.fbcdn.net/v/t1.6435-9/fr/cp0/e15/q65/185919115_10226497974295740_4334728564495115475_n.jpg?_nc_cat=100&ccb=1-3&_nc_sid=8024bb&efg=eyJpIjoidCJ9&_nc_ohc=kqe8L1saIn4AX9n3I39&_nc_ht=scontent-msp1-1.xx&tp=14&oh=d50ed6cfa0a8003313b76014fc70b3f4&oe=60E47B72[/img]
-
Week 3
Day 3 (Cardio)
Pre-Workout: None
20 minute skip-rope routine
1 hour walk
Y-T-W-L's with light weight bands
Lat Pull-downs w/Neutral Grip Super Lat Bar
160x12
160x12
160x12
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 3
Day 4
Pre-Workout: None
Back Squats +
235x12
235x12
255x8
255x8
Hex Bar Shrugs
350x15
350x15
350x15
Single Arm Shrugs - Hex Bar
145x15
145x15
145x15
Post-workout: None
Time of workout: 40 minutes
Additional cardio: 1 hour walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 3
Day 5 (Back/Abs)
Pre-Workout: None
Hex Bar Dead lifts +
280x12
280x12
300x8
300x8
Seated Cable Pull-downs (14" bar)
145x12
145x12
145x12
Seated Cable Rows w/Super Lat-bar +
170x12
170x12
170x12
Landmine Rows
75x12
75x12
75x12
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 walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
-
Week 3
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: None
Standing OHP (Dumbbells) +
60x12
60x12
60x12
Weighted Dips
BW+25x20
BW+25x20
BW+25x20
Lateral Raises (Dumbbells)
35x12
35x12
35x12
Y-T-W-L's
Lightweight Resistance Bands
Neutral-grip Pullups
BWx12
BWx12
BWx12
Laying Triceps pullovers (Dumbbells)
35x12
35x12
35x12
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 3
Day 7 (Cardio)
Pre-Workout: None
3.5 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), and a Multi-vitamin
Note: Fasted cardio.
-
Week 4
Day 1 (Back/abs)
Pre-Workout: None
Landmine Rows with Lat-Blaster attachment +
190x12
190x12
190x12
Landmine Rows with neutral v-grip +
170x12
170x12
170x12
Reverse grip Lat Pull-downs
165x12
165x12
165x12
Seal Rows (Dumbbells) +
70x12
70x12
70x12
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 4
Day 2 (Chest/Shoulders)
Pre-Workout: None
Incline Bench Press (Barbell)
200x12
200x12
215x8
215x8
Flat Bench Press (Swiss Bar-Narrow Grip)
160x12
160x12
160x12
Butterflies (Dumbbells)
50x12
50x12
50x12
Front Raises (Dumbbells)
40x12
40x12
40x12
Cable Curls from a squatting position
75x8
75x8
75x8
Triceps Cable Extension (Rope)
60x12
60x12
60x12
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 4
Day 3 (Cardio)
Pre-Workout: None
20 minute skip-rope routine
1 hour walk
Y-T-W-L's with light weight bands
Lat Pull-downs w/Neutral Grip Super Lat Bar
160x12
160x12
160x12
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: Also did some weighted sit-ups
-
Week 4
Day 4
Pre-Workout: None
Back Squats
240x12
240x12
260x8
260x8
Hex Bar Shrugs
350x15
350x15
350x15
Single Arm Shrugs - Hex Bar
145x15
145x15
145x15
Post-workout: None
Time of workout: 40 minutes
Additional cardio: 3 mile run
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 4
Day 5 (Back/Abs)
Pre-Workout: None
Hex Bar Dead lifts
285x12
285x12
305x8
305x8
Seated Cable Pull-downs (14" bar)
145x12
145x12
145x12
Seated Cable Rows w/Super Lat-bar
175x12
175x12
175x12
Landmine Rows
75x12
75x12
75x12
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 walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Note: Tremendous workout
-
Week 4
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: None
Standing OHP (Dumbbells)
65x12
65x12
65x12
Weighted Dips
BW+25x20
BW+25x20
BW+25x20
Lateral Raises (Dumbbells)
35x12
35x12
35x12
Y-T-W-L's
Lightweight Resistance Bands
Neutral-grip Pullups
BWx12
BWx12
BWx12
Laying Triceps pullovers (Dumbbells)
35x12
35x12
35x12
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 4
Day 7 (Cardio)
Pre-Workout: None
3.5 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), and a Multi-vitamin
Note: Fasted cardio.
-
Week 5
Day 1 (Back/abs)
Pre-Workout: None
Landmine Rows with Lat-Blaster attachment +
210x8
210x8
210x8
Landmine Rows with neutral v-grip +
190x8
190x8
190x8
Reverse grip Lat Pull-downs
185x8
185x8
185x8
Seal Rows (Dumbbells) +
85x8
85x8
85x8
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 5
Day 2 (Chest/Shoulders)
Pre-Workout: None
Incline Bench Press (Barbell)
215x8
215x8
230x5
230x5
Flat Bench Press (Swiss Bar-Narrow Grip)
175x8
175x8
175x8
Butterflies (Dumbbells)
55x10
55x10
55x10
Front Raises (Dumbbells)
40x8
40x8
40x8
Cable Curls from a squatting position
75x8
75x8
75x8
Triceps Cable Extension (Rope)
70x8
70x8
70x8
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 5
Day 3 (Cardio)
Pre-Workout: None
20 minute skip-rope routine
3 mile run
Y-T-W-L's with light weight bands
Lat Pull-downs w/Neutral Grip Super Lat Bar
180x8
180x8
180x8
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 4
Pre-Workout: None
Back Squats
265x8
265x8
285x5
285x5
Hex Bar Shrugs
355x15
355x15
355x15
Single Arm Shrugs - Hex Bar
150x15
150x15
150x15
Post-workout: None
Time of workout: 40 minutes
Additional cardio: 3 mile run
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 5
Day 5 (Back/Abs)
Pre-Workout: None
Hex Bar Dead lifts
315x8
315x8
335x5
335x5
Seated Cable Pull-downs (14" bar) +
165x8
165x8
165x8
Seated Cable Rows w/Super Lat-bar +
190x8
190x8
190x8
Landmine Rows +
90x8
90x8
90x8
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
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
-
Been on vacation the last 5 days. Fortunately there was a great gym at the resort I stayed at in Sedona, AZ. I was able to keep up with all my workouts with dumbbells and machines.
Pic of my son and I from vacation:
[img]https://imagecdn.bodybuilding.com/gallery-photo/11262717/83d6539aab2e4689ab08a41e1a3f2726-610xh.jpg[/img]
-
Week 6
Day 4
Pre-Workout: None
Back Squats
265x8
265x8
285x5
285x5
Hex Bar Shrugs
355x15
355x15
355x15
Single Arm Shrugs - Hex Bar
150x15
150x15
150x15
Post-workout: None
Time of workout: 40 minutes
Additional cardio: 20 minute skip-rope routine and 1 hour outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 6
Day 5 (Back/Abs)
Pre-Workout: None
Hex Bar Dead lifts +
315x8
315x8
335x5
335x5
Seated Cable Pull-downs (14" bar)
170x8
170x8
170x8
Seated Cable Rows w/Super Lat-bar +
200x8
200x8
200x8
Landmine Rows +
95x8
95x8
95x8
Cable crunches
3 sets of 25 with 100 pounds
Wrist-Roller
3 sets of 5 with 10 pounds
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
-
Week 6
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: None
Standing OHP (Dumbbells) +
70x8
70x8
70x8
Weighted Dips
BW+25x20
BW+25x20
BW+25x20
Lateral Raises (Dumbbells)
40x8
40x8
40x8
Y-T-W-L's
Lightweight Resistance Bands
Neutral-grip Pullups
BWx12
BWx12
BWx12
Laying Triceps pullovers (Dumbbells)
40x8
40x8
40x8
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 45 minute walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 6
Day 7 (Cardio)
Pre-Workout: None
3.5 mile outdoor run
Post-workout: None
Time of workout: 35 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: Fasted cardio.
-
Week 7
Day 1 (Back/abs)
Pre-Workout: None
Landmine Rows with Lat-Blaster attachment +
215x8
215x8
215x8
Landmine Rows with neutral v-grip +
195x8
195x8
195x8
Reverse grip Lat Pull-downs
185x8
185x8
185x8
Seal Rows (Dumbbells)
90x8
90x8
90x8
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 7
Day 2 (Chest/Shoulders)
Pre-Workout: None
Incline Bench Press (Barbell)
215x8
215x8
230x5
230x5
Flat Bench Press (Swiss Bar-Narrow Grip)
175x8
175x8
175x8
Butterflies (Dumbbells) +
55x10
55x10
55x10
Front Raises (Dumbbells) +
40x8
40x8
40x8
Cable Curls from a squatting position +
75x8
75x8
75x8
Triceps Cable Extension (Rope)
70x8
70x8
70x8
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 7
Day 4
Pre-Workout: None
Back Squats
270x8
270x8
290x5
290x5
Hex Bar Shrugs
355x15
355x15
355x15
Single Arm Shrugs - Hex Bar
150x15
150x15
150x15
Post-workout: None
Time of workout: 40 minutes
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: Did some additional lat pull-downs and pull-ups later on.
-
Week 7
Day 5 (Back/Abs)
Pre-Workout: None
Hex Bar Dead lifts +
320x8
320x8
340x5
340x5
Seated Cable Pull-downs (14" bar)
170x8
170x8
170x8
Seated Cable Rows w/Super Lat-bar +
210x8
210x8
210x8
Landmine Rows +
100x8
100x8
100x8
Cable crunches
3 sets of 25 with 100 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 40 minute walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
-
Week 7
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: None
Standing OHP (Dumbbells) +
75x8
75x8
75x8
Weighted Dips
BW+25x20
BW+25x20
BW+25x20
Lateral Raises (Dumbbells)
40x8
40x8
40x8
Y-T-W-L's
Lightweight Resistance Bands
Neutral-grip Pullups
BWx12
BWx12
BWx12
Laying Triceps pullovers (Dumbbells)
40x8
40x8
40x8
Hammer Curls (Dumbbells)
60x8
60x8
60x8
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 7
Day 7 (Cardio)
Pre-Workout: None
3.5 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), and a Multi-vitamin
Note: Fasted cardio.
-
Week 8
Day 1 (Back/abs)
Pre-Workout: Undefined Nutrition Structure Creatine (7.5g)
Landmine Rows with Lat-Blaster attachment +
220x8
220x8
220x8
Landmine Rows with neutral v-grip +
200x8
200x8
200x8
Reverse grip Lat Pull-downs +
190x8
190x8
190x8
Seal Rows (Dumbbells)
90x8
90x8
90x8
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
Post-workout: Undefined Nutrition Persist Whey Protein Isolate - Vanilla flavor (one scoop)
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 8
Day 2 (Chest/Shoulders)
Pre-Workout: Undefined Nutrition Structure Creatine (7.5g)
Incline Bench Press (Barbell)
215x8
215x8
230x5
230x5
Flat Bench Press (Swiss Bar-Narrow Grip)
175x8
175x8
175x8
Butterflies (Dumbbells)
60x10
60x10
60x10
Front Raises (Dumbbells)
45x8
45x8
45x8
Cable Curls from a squatting position
80x8
80x8
80x8
Triceps Cable Extension (Rope)
70x8
70x8
70x8
Post-workout: Undefined Nutrition Persist Whey Protein Isolate - Vanilla flavor (one scoop)
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 8
Day 3 (Cardio)
Pre-Workout: Undefined Nutrition Structure Creatine (7.5g)
20 minute skip-rope routine
1 hour walk
Y-T-W-L's with light weight bands
Lat Pull-downs w/Neutral Grip Super Lat Bar
190x8
190x8
190x8
Weighted Pullup's (Wide-grip)
BW+25x10
BW+25x10
BW+25x10
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 4
Pre-Workout: Undefined Nutrition Structure Creatine (7.5g)
Back Squats
275x8
275x8
295x5
295x5
Hex Bar Shrugs
355x15
355x15
355x15
Single Arm Shrugs - Hex Bar
150x15
150x15
150x15
Post-workout: Undefined Nutrition Persist Whey Protein Isolate - Vanilla flavor (one scoop)
Time of workout: 40 minutes
Additional cardio: 1 hour outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
