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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
Week 8
Day 5 (Back/Abs)
Pre-Workout: Undefined Nutrition Structure Creatine (7.5g)
Hex Bar Dead lifts
325x8
325x8
345x5
345x5
Seated Cable Pull-downs (14" bar)
170x8
170x8
170x8
Seated Cable Rows w/Super Lat-bar
215x8
215x8
215x8
Landmine Rows
105x8
105x8
105x8
Cable crunches
3 sets of 25 with 100 pounds
Wrist-Roller
3 sets of 5 with 10 pounds
Post-workout: Undefined Nutrition Persist Whey Protein Isolate - Vanilla flavor (one scoop)
Time of workout: 1 hour
Additional cardio: 20 minute skip rope routine and 3 mile run
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Week 8
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: Undefined Nutrition Structure Creatine (7.5g)
Standing OHP (Dumbbells)
80x8
80x8
80x8
Weighted Dips
BW+25x20
BW+25x20
BW+25x20
Lateral Raises (Dumbbells)
40x8
40x8
40x8
Y-T-W-L's
Lightweight Resistance Bands
Weighted Neutral-grip Pullups
BW+10x12
BW+10x12
BWx+1012
Laying Triceps pullovers (Dumbbells)
40x8
40x8
40x8
Hammer Curls (Dumbbells)
60x8
60x8
60x8
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 8
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 9
Day 1 (Back/abs)
Pre-Workout: Undefined Nutrition Structure Creatine (7.5g)
Landmine Rows with Lat-Blaster attachment +
235x5
235x5
235x5
Landmine Rows with neutral v-grip
215x5
215x5
215x5
Reverse grip Lat Pull-downs +
205x5
205x5
205x5
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 9
Day 2 (Chest/Shoulders)
Pre-Workout: Undefined Nutrition Structure Creatine (7.5g)
Incline Bench Press (Barbell) +
235x5
235x5
250x3
250x3
Flat Bench Press (Swiss Bar-Narrow Grip) +
190x5
190x5
190x5
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: 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 9
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
210x5
210x5
210x5
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 9
Day 4
Pre-Workout: Undefined Nutrition Structure Creatine (7.5g)
Back Squats
300x5
300x5
320X3
320X3
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
Week 9
Day 5 (Back/Abs)
Pre-Workout: Undefined Nutrition Structure Creatine (7.5g)
Hex Bar Dead lifts
355x5
355x5
375x3
375x3
Seated Cable Pull-downs (14" bar) +
190x5
190x5
190x5
Seated Cable Rows w/Super Lat-bar +
230x5
230x5
230x5
Landmine Rows
125x5
125x5
125x5
Cable crunches
3 sets of 25 with 100 pounds
Wrist-Roller
3 sets of 5 with 10 pounds
Post-workout: Undefined Nutrition Persist Whey Protein Isolate - Vanilla flavor (one scoop)
Time of workout: 1 hour
Additional cardio: 20 minute skip rope routine and 1 hour walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Week 9
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: Undefined Nutrition Structure Creatine (7.5g)
Standing OHP (Dumbbells)
80x8
80x8
80x8
Weighted Dips
BW+25x20
BW+25x20
BW+25x20
Lateral Raises (Dumbbells)
45x8
45x8
45x8
Y-T-W-L's
Lightweight Resistance Bands
Weighted Neutral-grip Pullups
BW+15x12
BW+15x12
BWx+1512
Laying Triceps pullovers (Dumbbells)
40x8
40x8
40x8
Hammer Curls (Dumbbells)
60x8
60x8
60x8
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 9
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 10
Day 1 (Back/abs)
Pre-Workout: Undefined Nutrition Structure Creatine (7.5g)
Landmine Rows with Lat-Blaster attachment +
240x5
240x5
240x5
Landmine Rows with neutral v-grip +
215x5
215x5
215x5
Reverse grip Lat Pull-downs +
210x5
210x5
210x5
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 10
Day 2 (Chest/Shoulders)
Pre-Workout: Undefined Nutrition Structure Creatine (7.5g)
Incline Bench Press (Barbell)
240x5
240x5
255x3
255x3
Flat Bench Press (Swiss Bar-Narrow Grip) +
195x5
195x5
195x5
Butterflies (Dumbbells)
60x10
60x10
60x10
Front Raises (Dumbbells) +
45x8
45x8
45x8
Cable Curls from a squatting position
85x8
85x8
85x8
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 10
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 10
Day 4
Pre-Workout: Undefined Nutrition Structure Creatine (7.5g)
Back Squats +
300x5
300x5
320X3
320X3
Hex Bar Shrugs
360x15
360x15
360x15
Single Arm Shrugs - Hex Bar
155x15
155x15
155x15
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
Week 10
Day 5 (Back/Abs)
Pre-Workout: Undefined Nutrition Structure Creatine (7.5g)
Hex Bar Dead lifts
355x5
355x5
375x3
375x3
Seated Cable Pull-downs (14" bar) +
195x5
195x5
195x5
Seated Cable Rows w/Super Lat-bar +
240x5
240x5
240x5
Landmine Rows
125x5
125x5
125x5
Cable crunches
3 sets of 25 with 100 pounds
Wrist-Roller
3 sets of 5 with 10 pounds
Post-workout: Undefined Nutrition Persist Whey Protein Isolate - Vanilla flavor (one scoop)
Time of workout: 1 hour
Additional cardio: 20 minute skip rope routine and 1 hour 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: Undefined Nutrition Structure Creatine (7.5g)
Standing OHP (Dumbbells)
80x8
80x8
80x8
Weighted Dips
BW+25x20
BW+25x20
BW+25x20
Lateral Raises (Dumbbells)
45x8
45x8
45x8
Y-T-W-L's
Lightweight Resistance Bands
Weighted Neutral-grip Pullups
BW+20x12
BW+20x12
BWx+20x12
Laying Triceps pullovers (Dumbbells)
40x8
40x8
40x8
Hammer Curls (Dumbbells)
60x8
60x8
60x8
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 10
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.
Video from Thursday workout:
[youtube]xQiqkpTnDro[/youtube]
Week 11
Day 1 (Back/abs)
Pre-Workout: Undefined Nutrition Structure Creatine (7.5g)
Landmine Rows with Lat-Blaster attachment +
245x5
245x5
245x5
Landmine Rows with neutral v-grip +
220x5
220x5
220x5
Reverse grip Lat Pull-downs +
215x5
215x5
215x5
Seal Rows (Dumbbells)
95x8
95x8
95x8
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 11
Day 2 (Chest/Shoulders)
Pre-Workout: Undefined Nutrition Structure Creatine (7.5g)
Incline Bench Press (Barbell)
245x5
245x5
260x3
260x3
Flat Bench Press (Swiss Bar-Narrow Grip)
200x5
200x5
200x5
Butterflies (Dumbbells)
60x10
60x10
60x10
Front Raises (Dumbbells)
50x8
50x8
50x8
Cable Curls from a squatting position
85x8
85x8
85x8
Triceps Cable Extension (Rope)
75x8
75x8
75x8
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