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Week 12
Day 1 (Shoulders/Biceps)
Pre-Workout: None
Overhead Press (w/35 pound Swiss bar)
200x5
200x5
215x3
215x3
Overhead Press (dumbbells)
60x10
60x10
60x10
Preacher Curls (EZ bar)
120x8
120x8
120x8
Dumbbell Curls
50x9
50x9
50x9
Barbell Curls (w/35 pound Swiss Bar)
105x8
105x8
105x8
Pull-ups (hammer-grip)
3 sets of 10
Reverse Curls (seated w/EZ bar)
75x5
75x5
75x5
Trunk Rotators (with 45 pound plate)
3 sets of 50
Resistance Tube bands-OHP
3 sets of 15
Resistance Tube bands-Bent over row
3 sets of 15
Resistance Tube bands-bicep curls
3 sets of 15
Post-workout: Phase8 (1 scoop vanilla flavor)
Time of workout: 1 hour and 25 minutes
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
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Week 12
Day 2 (Chest)
Pre-Workout: NutriBullet Shake (banana, strawberries, spinach, sliced apple, pumpkin seeds, coconut milk, water)
Flat Bench Press (barbell)
300x5
300x5
315x3
315x3
Butterflies (dumbbell)
55x10
55x10
55x10
Incline Bench Press (barbell)
260x5
260x5
275x3
275x3
Incline Bench Press (dumbbell)
60x12
60x12
60x12
Dips
3 sets of 20
Raised push-ups
3 sets of 20
Weighted Decline sit-ups (with 45 pound plate)
3 sets of 20
Trunk Rotators (with 45 pound plate)
3 sets of 50
Resistance Tube bands-Butterflies
3 sets of 15
Resistance Tube bands-Pulls
3 sets of 15 (each arm)
Post-workout: Phase8 (1 scoop vanilla flavor w/coconut milk)
Time of workout: 1 hour and 20 minutes
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
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Week 12
Day 3 (Accessory Day)
Pre-Workout: NutriBullet Shake (banana, frozen berries, spinach, peanut butter, strawberries, raw egg, almonds, chocolate milk)
Upright Row (EZ bar)
185x10
185x10
185x10
Bent Over Rows (Swiss bar)
165x10
165x10
165x10
Triceps Kickbacks (dumbbell)
45x10 (each arm)
45x10 (each arm)
45x10 (each arm)
Single arm tricep pulley
60x12 (each arm)
60x12 (each arm)
60x12 (each arm)
Shoulder shrugs (barbell)
315x15
315x15
315x15
Shoulder shrugs (dumbbell)
60x25
60x25
60x25
Pull-ups
3 sets of 10
Front Raises (Swiss bar)
90x10
90x10
90x10
Resistance Tube bands-Lateral raises
3 sets of 15
Resistance Tube bands-Behind head triceps extensions
3 sets of 15
Behind head triceps extensions (dumbbell)
60x15
60x15
60x15
Post-workout: None
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
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Week 12
Day 4 (Cardio)
Pre-Workout: NutriBullet Shake (apple, banana, frozen berries, almonds, almond milk, water)
3.5 mile outdoor run
Post-workout: None
Time of workout: 30 minutes
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
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Week 12
Day 5 (secondary chest/ab day)
Pre-Workout: NutriBullet Shake (banana, frozen berries, frozen pineapple, apple, kale, spinach, almond milk, water)
Flat Bench Press (w/35 pound Swiss Bar)
285x5
285x5
295x3
295x3
Incline Bench Press (w/35 pound Swiss Bar)
235x5
235x5
250x3
250x3
Close-grip Bench Press (w/35 pound Swiss Bar)
215x5
215x5
230x3
230x3
Leg raises (while hanging from pull-up bar)
3 sets of 20
Post-workout: None
Time of workout: 45 minutes
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
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Week 12
Day 6 (Cardio)
Pre-Workout: None
3.5 mile outdoor run
Post-workout: None
Time of workout: 30 minutes
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
And thus ends another 12 week-cycle. Welcoming a much needed deload next week....
-
About halfway through my deload week and body really feeling recovered/repaired.
Went for a 5k run on the treadmill yesterday for something to do. Was way too hot to run outside (90 degrees). Welcome to MN! It finally gets warm enough to run outside around May and by June it's already too hot for it!
Can't wait to start my new lifting program next week! Trying some lower weight/higher rep stuff out to hopefully assist with cutting further!
-
[QUOTE=ajdahlheimer;1369409141]About halfway through my deload week and body really feeling recovered/repaired.
Went for a 5k run on the treadmill yesterday for something to do. Was way too hot to run outside (90 degrees). Welcome to MN! It finally gets warm enough to run outside around May and by June it's already too hot for it!
Can't wait to start my new lifting program next week! Trying some lower weight/higher rep stuff out to hopefully assist with cutting further![/QUOTE]
I'm with you on the weather. Here in in OK, it goes from mid 70s to upper 80s in the course of about three weeks. Looking forward to see how the new split routine works.
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[QUOTE=bradandblake;1369411271] Looking forward to see how the new split routine works.[/QUOTE]
Thanks, brah. I've been jotting down the exercises and rep amounts I have in mind, but the weight amounts used are really going to be a shot in the dark/trial & error for the at least the first couple weeks. Never done sets of 15 and 20 before.
Speaking of OK, my Vikings got a certain Oklahoma Kid back last week! Thank God for #28!
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[QUOTE=ajdahlheimer;1369411671]Thanks, brah. I've been jotting down the exercises and rep amounts I have in mind, but the weight amounts used are really going to be a shot in the dark/trial & error for the at least the first couple weeks. Never done sets of 15 and 20 before.
Speaking of OK, my Vikings got a certain Oklahoma Kid back last week! Thank God for #28![/QUOTE]
I would started lighter than you think. Being you haven't done it before, it might hit your muscles fibers more than you are used to.
Hell yeahz. [youtube]RQbb6DOH7Mk[/youtube]
Can never get bored of that man. I'm jelly.
-
Strong finish there man. Your numbers are enviable.
Enjoy the deload. Going to 5x5?
-
[QUOTE=bradandblake;1369413601]I would started lighter than you think. Being you haven't done it before, it might hit your muscles fibers more than you are used to.[/QUOTE]
That's the plan. I'm also going to be moving back to the traditional olympic bar for my OHP's this cycle. I had been using my Swiss Bar for OHP's the last 12 weeks. So that will be fun. :D
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[QUOTE=DocJekyll;1369414461] Going to 5x5?[/QUOTE]
Nah, just a custom high rep/lower weight plan I came up with myself. This is the first cut of my life (gone from 244 to 226 since early April) and the way I have always worked out (lower reps/heavy weight) just didn't jive with the strength losses that come with losing a decent amount of body fat. The last 2-3 weeks of my cycle were brutal. 315x3 on the flat bench for my last set is not very good for me. There's a vid in this journal of me throwing 325 up 5 times pretty easily. But I am at a point where cutting/diet is more important to me than putting up big numbers--hence the overhaul of my program. Who knows, maybe it won't work for me/I'll hate it--and I'll end up going back to the way I've always done things. I'm just ready for a change and am really starting to buy into the notion that "losing body fat actually creates the illusion that you are bigger than before" which I have learned from peeps like Bustas and ID here.
-
Did another 3.5 mile outdoor run today. Felt like a million bucks despite the heat. Love deload weeks...
-
[QUOTE=ajdahlheimer;1369415721]Nah, just a custom high rep/lower weight plan I came up with myself. This is the first cut of my life (gone from 244 to 226 since early April) and the way I have always worked out (lower reps/heavy weight) just didn't jive with the strength losses that come with losing a decent amount of body fat. The last 2-3 weeks of my cycle were brutal. 315x3 on the flat bench for my last set is not very good for me. There's a vid in this journal of me throwing 325 up 5 times pretty easily. But I am at a point where cutting/diet is more important to me than putting up big numbers--hence the overhaul of my program. Who knows, maybe it won't work for me/I'll hate it--and I'll end up going back to the way I've always done things. I'm just ready for a change and am really starting to buy into the notion that "losing body fat actually creates the illusion that you are bigger than before" which I have learned from peeps like Bustas and ID here.[/QUOTE]
Well, certainly no telling if you will like or not. Different strokes and all that. I just did my first real cut this past fall and winter. I was always lifting 7-12 reps and trying to fail at 7-8 last working set. That's when I was 225. Switched to a superset high intensity high volume program that an IFBB pro set up for me. Diet is by far the key element. I hated the program at first - HATED IT. now all the programs I build are based on ithat philosophy, go figure. Guess the moral is, give it a whirl for a bit if you don't like it at first.
I agree, the illusion is real. When not depleted, at my now much lighter weigh ins I look bigger than I did pre cut.
Good luck. I'll be following along.
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[QUOTE=DocJekyll;1369651771] Diet is by far the key element. I hated the program at first - HATED IT. now all the programs I build are based on ithat philosophy, go figure. Guess the moral is, give it a whirl for a bit if you don't like it at first. [/QUOTE]
I have absolutely come around the globe and back as far as my diet has gone. Everything from eating extremely clean, to eating much less, to buying a Nutribullet, to dramatically reducing my alcohol intake (cut out hard alcohol completely). Sticking to my diet almost seems to hit the same part of the brain as training. i.e. it's an addiction
[QUOTE=DocJekyll;1369651771] I hated the program at first - HATED IT. now all the programs I build are based on ithat philosophy, go figure. Guess the moral is, give it a whirl for a bit if you don't like it at first. [/QUOTE]
That is very encouraging. On spread.
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Total props for your dietary changes bro. I love me a nice Goose on the rocks...or three or four..so I know how that goes. I got rid of all of it, but for weekends - and at that, it isn't anything near like it use to be. I am just to social for it to go away completely...plus you need a little sanity, so long as its not a "problem".
Hey man, anything i can add from that standpoint I am happy to do. All i ever wanted to do was hit 256 at 4-6%.....My how things change!
GL Brother!
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Ran another 3.5 mile outdoor run yesterday. About 11 miles the last 3 days total. Still on deload week, but am not the type to just sit around. Suppose to start my new lifting cycle Sunday, but I am getting very antsy and may start it Saturday instead.
-
First Day of new high-rep/low-weight workout routine!
Week 1
Day 1 (Shoulders)
Pre-Workout: N.O. X-plode (1 scoop grape flavor)
Military Press (barbell)
135x20
150x15
135x20
Standing OHP(dumbbell)
35x20
50x15
35x20
Lateral Raises (dumbell)
25x20
30x15
25x20
Front Raises (Swiss Bar)
55x20
65x15
55x20
Shrugs (barbell)
275x20
300x15
275x20
Shrugs (dumbell)
60x25
60x25
60x25
Pull-ups (ultra wide-grip)
3 sets of 7
Trunk Rotators (with 45 pound plate)
3 sets of 50
Resistance Tube bands-Lateral Raises
3 sets of 20
Resistance Tube bands-OHP
3 sets of 20
Post-workout: Phase8 (1 scoop strawberry flavor w/almond milk)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg), and a Multi-vitamin
Interesting workout. Very exhausted and sweaty, but don't feel beaten down by heavy weight like in the past!
-
Strong shoulders bro, hitting those for reps.
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[QUOTE=DocJekyll;1370446491]Strong shoulders bro, hitting those for reps.[/QUOTE]
Holy DOMS today, brah! Chest this afternoon could be quite the adventure!
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Week 1
Day 2 (Chest)
Pre-Workout: NutriBullet Shake (frozen berries, frozen pineapple, scoop of peanut butter, spinach, blueberries, sliced apple, banana, almond milk)
Flat Bench Press (barbell)
225x15
240x10
225x15
Incline Bench Press (barbell)
155x15
170x10
155x15
Flat Bench Press (Swiss bar)
180x15
200x10
180x15
Incline Bench Press (Swiss bar)
145x15
160x10
145x15
Close-Grip Bench Press (Swiss bar)
125x15
140x10
125x15
Raised push-ups
3 sets of 20
Butterflies (dumbbell)
40x15
40x15
40x15
Resistance Tube bands-Butterflies
3 sets of 15
Resistance Tube bands-Pulls
3 sets of 15 (each arm)
Post-workout: None
Time of workout: 1 hour and 10 minutes
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
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Week 1
Day 3 (Back and Biceps)
Pre-Workout: NutriBullet Shake (oats, frozen berries, frozen strawberries, scoop of peanut butter, spinach, blueberries, banana, coconut milk, water)
Upright Row (EZ-bar)
135x15
155x10
135x15
Bent-over Rows (Swiss bar)
125x15
145x10
125x15
Preacher Curls (EZ-bar)
80x15
100x10
80x15
Bicep Curls (dumbbells)
35x15
40x10
35x15
Bicep Curls (Swiss bar)
75x15
95x10
75x15
Pull-ups (hammer-grip)
3 sets of 8
Reverse Curls (EZ-bar)
75x15
90x10
75x10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Resistance Tube bands-Bent over row
3 sets of 15
Resistance Tube bands-bicep curls
3 sets of 15
Post-workout: Phase8 (1 scoop strawberry flavor w/almond milk)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg), and a Multi-vitamin
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Week 1
Day 4 (Cardio)
Pre-Workout: NutriBullet Shake (banana, apple, frozen berries, scoop of peanut butter, frozen pineapple, spinach, coconut milk)
3.5 mile outdoor run
Post-workout: None
Time of workout: 31 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg), and a Multi-vitamin
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Week 1
Day 5 (triceps/abs)
Pre-Workout: N.O. X-plode (1 scoop grape flavor)
Tricep kickbacks (dumbbell)
25x15
25x15
25x15
Single arm triceps push-downs
50x15
50x15
50x15
Skull-crushers (EZ-bar)
45x20
65x15
45x20
Dips
3 sets of 20
Decline sit-ups w/45 pound plate
3 sets of 25
Hanging leg raises
3 sets of 20
Post-workout: None
Time of workout: 50 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg), and a Multi-vitamin
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Hey bro, how are you liking the volume now?
-
[QUOTE=bradandblake;1371865283]Hey bro, how are you liking the volume now?[/QUOTE]
I think it is what my body needs tbh. I'm back to getting DOMS after lifting instead of the beaten-down/fragile feeling I was getting when lifting super heavy weights. I also like that when doing less weight--you don't have to sacrifice form to complete the set. Watched a few videos and it turns out I have been doing tricep kickbacks incorrectly for years. Doing them correctly for a set of 15 with a 25 pound dumbbell felt a whole lot better (pump/burn) then doing them incorrectly with 45's. I'll have a much better idea of number of reps and weights to select now that I have a week under my belt doing this too. On some exercises, 20 reps is simply too many. I figured that out this week. 15 can be plenty.
I went and ate at a Mexican place after that triceps workout yesterday. Finished a burrito the size of my gym bag. Was just wearing a Corona tank top and couldn't help but notice everyone's eyes being drawn to the guns. :D
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Week 1
Day 6 (Cardio)
Pre-Workout: None
3.5 mile outdoor run
Post-workout: None
Time of workout: 31 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg), and a Multi-vitamin
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Week 2
Day 1 (Shoulders)
Pre-Workout: Large coffee
Military Press (barbell)
145x15
160x10
145x15
Standing OHP(dumbbell)
35x20
50x15
35x20
Lateral Raises (dumbell) +
25x20
30x15
25x20
Front Raises (Swiss Bar) +
55x20
65x15
55x20
Shrugs (barbell)
275x20
300x15
275x20
Shrugs (dumbell)
60x25
60x25
60x25
Pull-ups (ultra wide-grip)
3 sets of 8
Trunk Rotators (with 45 pound plate)
3 sets of 50
Resistance Tube bands-Lateral Raises
3 sets of 20
Resistance Tube bands-OHP
3 sets of 20
Post-workout: Phase8 (1 scoop strawberry flavor w/almond milk)
Time of workout: 1 hour and 10 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg), and a Multi-vitamin
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[QUOTE=ajdahlheimer;1371922253]Week 1
Day 6 (Cardio)
Pre-Workout: None
3.5 mile outdoor run
Post-workout: None
Time of workout: 31 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg), and a Multi-vitamin[/QUOTE]
I forget about the journals here, now that I'm following the workouts on BS. lol
Just wanted to say kudos on your run. Good job. :) Have the temps been hot by you?
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[QUOTE=whatevergirl;1372084713]I forget about the journals here, now that I'm following the workouts on BS. lol
Just wanted to say kudos on your run. Good job. :) Have the temps been hot by you?[/QUOTE]
85 degrees and humid today, but the nice thing about weekend runs is you can get them in early in the morning when it is still nice and cool. Spent Father's Day at the beach today (after killing the old shoulders of course)!
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Week 2
Day 2 (Chest)
Pre-Workout: NutriBullet Shake (frozen berries, frozen strawberries, flaxseed, spinach, walnuts, banana, almond milk)
Flat Bench Press (barbell)
230x15
245x10
230x15
Incline Bench Press (barbell)
155x15
170x10
155x15
Flat Bench Press (Swiss bar)
180x15
200x10
180x15
Incline Bench Press (Swiss bar)
145x15
160x10
145x15
Close-Grip Bench Press (Swiss bar)
125x15
140x10
125x15
Raised push-ups
3 sets of 20
Butterflies (dumbbell)
40x15
40x15
40x15
Resistance Tube bands-Butterflies
3 sets of 20
Resistance Tube bands-Pulls
3 sets of 15 (each arm)
Post-workout: Phase8 (1 scoop strawberry w/water)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg) and a Multi-vitamin
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Week 2
Day 3 (Back and Biceps)
Pre-Workout: NutriBullet Shake (frozen berries, frozen strawberries, scoop of peanut butter, spinach, walnuts, banana, flax seed, almond milk)
Upright Row (EZ-bar) +
140x15
160x10
140x15
Bent-over Rows (Swiss bar)
130x15
150x10
130x15
Preacher Curls (EZ-bar)
85x15
105x10
85x15
Bicep Curls (dumbbells) +
35x15
40x10
35x15
Bicep Curls (Swiss bar)
80x15
100x10
80x15
Pull-ups (hammer-grip)
3 sets of 10
Standing straight-bar curls +
65x15
65x15
65x15
Trunk Rotators (with 45 pound plate)
3 sets of 50
Resistance Tube bands-Bent over row
3 sets of 15
Resistance Tube bands-bicep curls
3 sets of 15
Post-workout: Phase8 (1 scoop strawberry flavor w/water)
Time of workout: 1 hour and 20 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg), and a Multi-vitamin
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Week 2
Day 4 (Cardio)
Pre-Workout: NutriBullet Shake (banana, apple, frozen strawberries, avocado, walnuts, spinach, flax seed, almond milk)
3.5 mile outdoor run
Post-workout: None
Time of workout: 30 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg), and a Multi-vitamin
Note: apparently that smoothie was exactly what I needed cuz I was dragging all day, but dominated this run. Instant energy!
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Week 2
Day 5 (triceps/abs)
Pre-Workout: Large coffee
Tricep kickbacks (dumbbell)
25x15
25x15
25x15
Single arm triceps push-downs
50x15
50x15
50x15
Skull-crushers (EZ-bar) +
50x20
70x15
55x20
Dips
3 sets of 20
Decline sit-ups w/45 pound plate
3 sets of 25
Hanging leg raises
3 sets of 20
Post-workout: NutriBullet Shake (banana, frozen strawberries, frozen berries, avocado, walnuts, flax seed, scoop of peanut butter, spinach, almond milk)
Time of workout: 50 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg), and a Multi-vitamin
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Pic from April and this morning (cold). 244 and 223 (21 pound difference).
[IMG]http://i58.tinypic.com/r2rj7n.jpg[/IMG]
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Week 2
Day 6 (Cardio)
Pre-Workout: None
3.5 mile outdoor run
Post-workout: None
Time of workout: 30 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg), and a Multi-vitamin
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Week 3
Day 1 (Shoulders)
Pre-Workout: Large coffee
Military Press (barbell) +
145x15
160x10
145x15
Standing OHP(dumbbell)
35x20
50x15
35x20
Lateral Raises (dumbbell)
30x20
35x15
30x20
Front Raises (Swiss Bar) +
60x20
70x15
60x20
Shrugs (barbell) +
275x20
300x15
275x20
Shrugs (dumbell)
60x25
60x25
60x25
Pull-ups (ultra wide-grip)
3 sets of 8
Trunk Rotators (with 45 pound plate)
3 sets of 50
Resistance Tube bands-Lateral Raises
3 sets of 20
Resistance Tube bands-OHP
3 sets of 20
Post-workout: Phase8 (1 scoop strawberry flavor w/water)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg), and a Multi-vitamin
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Week 3
Day 2 (Chest)
Pre-Workout: NutriBullet Shake (frozen berries, frozen strawberries, flax seed, spinach, walnuts, banana, scoop of peanut butter, almond milk)
Flat Bench Press (barbell)
230x15
245x10
230x15
Incline Bench Press (barbell) +
155x15
170x10
155x15
Flat Bench Press (Swiss bar)
180x15
200x10
180x15
Incline Bench Press (Swiss bar)
145x15
160x10
145x15
Close-Grip Bench Press (Swiss bar)
125x15
140x10
125x15
Raised push-ups
3 sets of 20
Butterflies (dumbbell)
40x15
40x15
40x15
Resistance Tube bands-Butterflies
3 sets of 20
Resistance Tube bands-Pulls
3 sets of 20 (each arm)
Post-workout: Phase8 (1 scoop strawberry w/water)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg) and a Multi-vitamin
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Week 3
Day 3 (Back and Biceps)
Pre-Workout: NutriBullet Shake (frozen berries, frozen strawberries, scoop of peanut butter, spinach, walnuts, banana, flax seed, almond milk)
Upright Row (EZ-bar) +
145x15
165x10
145x15
Bent-over Rows (Swiss bar)
135x15
155x10
135x15
Preacher Curls (EZ-bar)
95x15
110x10
95x15
Bicep Curls (dumbbells)
40x15
45x10
40x15
Bicep Curls (Swiss bar)
80x15
100x10
80x15
Pull-ups (hammer-grip)
3 sets of 10
Incline bench curls (dumbbell)
30x15
30x15
30x15
Trunk Rotators (with 45 pound plate)
3 sets of 50
Resistance Tube bands-Bent over row
3 sets of 15
Resistance Tube bands-bicep curls
3 sets of 15
Post-workout: Phase8 (1 scoop strawberry flavor w/water)
Time of workout: 1 hour and 20 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg), and a Multi-vitamin
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Big difference in those pics man. How long you keeping it going for?
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[QUOTE=mirroroferised;1374334143]Big difference in those pics man. How long you keeping it going for?[/QUOTE]
If I can drop 10 more pounds (getting me down to 213), I'm gonna do something I never have done in my life and never thought I would do---shave my chest. :D
I am to the point now where if I'm even the slightest bit not strict with my diet--I don't lose any weight (just maintain). The 3 pounds last week were a bit of an anomaly cuz I was basically in starvation mode. Dinners consisting of a couple scrambled eggs or a half cup of oat meal with berries/honey. That's not much.
Thanks for reading my journal!
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Week 3
Day 4 (Cardio)
Pre-Workout: NutriBullet Shake (banana, frozen berries, frozen strawberries, walnuts, spinach, flax seed, scoop of peanut butter, almond milk)
3.5 mile outdoor run
Post-workout: None
Time of workout: 30 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg), and a Multi-vitamin
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Week 3
Day 5 (legs/triceps/abs)
Pre-Workout: None
Squats (first set of squats in ~15 years, just got a squat rack in my home gym so gonna take it slow)
135x10
165x8
165x8
185x5
185x5
Tricep kickbacks (dumbbell)
25x15
25x15
25x15
Single arm triceps push-downs
50x15
50x15
50x15
Skull-crushers (EZ-bar) +
55x20
75x15
55x20
Dips
3 sets of 20
Decline sit-ups w/45 pound plate
3 sets of 25
Hanging leg raises
3 sets of 20
Post-workout: Phase8 (1 scoop strawberry w/water)
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg), and a Multi-vitamin
-
Week 4
Day 1 (Shoulders)
Pre-Workout: None
Military Press (barbell)
150x15
165x10
150x15
Standing OHP(dumbbell)
35x20
50x15
35x20
Lateral Raises (dumbbell)
30x20
35x15
30x20
Front Raises (Swiss Bar) +
60x20
70x15
60x20
Shrugs (barbell)
285x20
310x15
285x20
Shrugs (dumbell)
60x25
60x25
60x25
Pull-ups (ultra wide-grip)
3 sets of 10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Resistance Tube bands-Lateral Raises
3 sets of 20
Resistance Tube bands-OHP
3 sets of 20
Post-workout: Phase8 (1 scoop strawberry flavor w/almond milk)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg), and a Multi-vitamin
-
Week 4
Day 2 (Chest)
Pre-Workout: N.O. X-Plode (1 scoop grape flavor)
Flat Bench Press (barbell)
230x15
245x10
230x15
Incline Bench Press (barbell)
160x15
175x10
160x15
Flat Bench Press (Swiss bar)
180x15
200x10
180x15
Incline Bench Press (Swiss bar)
145x15
160x10
145x15
Close-Grip Bench Press (Swiss bar)
125x15
140x10
125x15
Raised push-ups
3 sets of 20
Butterflies (dumbbell)
40x15
40x15
40x15
Resistance Tube bands-Butterflies
3 sets of 20
Resistance Tube bands-Pulls
3 sets of 20 (each arm)
Post-workout: None
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg) and a Multi-vitamin
-
Week 4
Day 3 (Back and Biceps)
Pre-Workout: NutriBullet Shake (frozen berries, frozen strawberries, scoop of peanut butter, spinach, walnuts, banana, flax seed, almond milk)
Upright Row (EZ-bar) +
150x15
170x10
150x15
Bent-over Rows (Swiss bar)
135x15
155x10
135x15
Preacher Curls (EZ-bar)
95x15
110x10
95x15
Bicep Curls (dumbbells)
40x15
45x10
40x15
Bicep Curls (Swiss bar)
80x15
100x10
80x15
Pull-ups (hammer-grip)
3 sets of 10
Straight bar curls (barbell)
70x15
70x15
70x15
Trunk Rotators (with 45 pound plate)
3 sets of 50
Resistance Tube bands-Bent over row
3 sets of 15
Resistance Tube bands-bicep curls
3 sets of 15
Post-workout: Phase8 (1 scoop strawberry flavor w/water)
Time of workout: 1 hour and 20 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg), and a Multi-vitamin
-
Week 4
Day 4 (Cardio)
Pre-Workout: NutriBullet Shake (banana, frozen berries, frozen strawberries, walnuts, spinach, flax seed, scoop of peanut butter, almond milk)
3.5 mile outdoor run
Post-workout: None
Time of workout: 32 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg), and a Multi-vitamin
-
Week 4
Day 5 (legs/triceps/abs)
Pre-Workout: NutriBullet Shake (banana, frozen berries, frozen strawberries, avocado, spinach, flax seed, scoop of peanut butter, almond milk)
Back Squats
135x10
175x8
175x8
195x5
195x5
Tricep kickbacks (dumbbell)
25x15
25x15
25x15
Single arm triceps push-downs
50x15
50x15
50x15
Skull-crushers (EZ-bar)
70x20
85x15
70x20
Dips
3 sets of 20
Decline sit-ups w/45 pound plate
3 sets of 20
Hanging leg raises
3 sets of 20
Post-workout: Phase8 (1 scoop strawberry w/water)
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg), and a Multi-vitamin
-
Week 5
Day 1 (Shoulders)
Pre-Workout: NutriBullet Shake (avocado, frozen berries, frozen strawberries, apple, spinach, scoop of peanut butter, almond milk)
Military Press (barbell)
150x15
165x10
150x15
Standing OHP(dumbbell)
35x20
50x15
35x20
Lateral Raises (dumbbell)
30x20
35x15
30x20
Front Raises (Swiss Bar)
65x20
75x15
65x20
Shrugs (barbell) +
285x20
310x15
285x20
Shrugs (dumbell)
60x25
60x25
60x25
Pull-ups (ultra wide-grip)
3 sets of 10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Resistance Tube bands-Lateral Raises
3 sets of 20
Resistance Tube bands-OHP
3 sets of 20
Post-workout: Phase8 (1 scoop strawberry flavor w/water)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg), and a Multi-vitamin
A couple post-workout shots:
[img]http://imagecdn.bodybuilding.com/img/user_images/growable/2015/07/12/71726211/gallerypic/diqlZVJujeGIRCixNabgqlKsohalWSySkwOu-610xh.jpg[/img]
[img]http://imagecdn.bodybuilding.com/img/user_images/growable/2015/07/12/71726211/gallerypic/PrXSBReyZPkkhARMlmiJPLyqrNbqmgpVpjxZ-610xh.jpg[/img]
