-
Week 11
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: None
Standing Overhead Press (Swiss Bar)
200x5
200x5
200x5
Weighted Chest Dips w/Fat Gripz
BW+30x20
BW+30x20
BW+30x20
Y-T-W-L's
Lightweight Resistance Bands
Lateral Raises (Dumbbells)
50x6
50x6
50x6
Standing Biceps Curls (Dumbbells)
60x6
60x6
60x6
Behind the neck Cable Triceps Extension (Rope)
80x8
80x8
80x8
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 3.5 mile walk w/weighted vest
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 11
Day 7 (Cardio)
Pre-Workout: None
3.4 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), Zinc (50mg), and a Multi-vitamin
Note: Fasted cardio.
-
Week 12
Day 1
Pre-Workout: None
Pullups (Normal, Neutral, Reverse-Grip)
BWx10
BWx10
BWx10
Lat Pull-downs to mid-chest (Wide-Grip)
210x5
210x5
210x5
Reverse-Grip Bent Over Rows (Barbell)
275x5
275x5
275x5
Rack Pulls
415x5
415x5
415x5
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
Post-workout: None
Time of workout: 1 hour
Additional cardio: 3.5 mile outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 12
Day 2 (Chest/Shoulders)
Pre-Workout: None
Bench Press (Barbell)
270x5
270x5
285x3
285x3
Incline Bench Press (Swiss Bar)
230x5
230x5
230x5
Decline Butterflies (Dumbbells)
60x8
60x8
60x8
Front Raises (Dumbbells)
55x5
55x5
55x5
Standing Curls w/Fat Gripz (EZ Bar)
120x8
120x8
120x8
Cable Push-downs (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), Zinc (50mg), and a Multi-vitamin
-
Week 12
Day 3 (Cardio)
Pre-Workout: None
20 minute skip-rope routine
3 mile walk with weighted vest
Y-T-W-L's with light weight bands
Weighted Chin-up's
BW+25x10
BW+25x10
BW+25x10
Decline weighted sit-up's
BW+45x30
BW+45x30
BW+45x30
Standing Neutral-Grip Cable Rows
120x8
120x8
120x8
Trunk Rotators with 45 pound plate
3 set of 50
Post-workout: None
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 12
Day 4 (Legs/Traps)
Pre-Workout: None
Back Squats
315x5
315x5
335x3
335x3
350x1
Hex Bar Shrugs
365x15
365x15
365x15
Single Arm Shrugs - Hex Bar
150x15
150x15
150x15
Hanging Leg Raises
3 sets of 20
Post-workout: None
Time of workout: 1 hour
Additional cardio: 4 mile walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Took a few 43rd Birthday videos:
[youtube]GiX2o1i1XcY[/youtube]
[youtube]3RRqE1uEjs0[/youtube]
[youtube]VZ2JQgEYDGg[/youtube]
[youtube]im21A6Pfr5E[/youtube]
-
Week 12
Day 5 (Back/Abs)
Pre-Workout: None
Hex Bar Dead lifts
385x5
385x5
405x3
405x3
Reverse-Grip Lat Pull-downs to mid-chest
225x5
225x5
225x5
Meadows Rows (Landmine)
135x5
135x5
135x5
Seal Rows (Dumbbells)
105x6
105x6
105x6
Cable crunches
3 sets of 25 with 105 pounds
Wrist-Roller
3 sets of 5 with 12.5 pounds
Post-workout: None
Time of workout: 1 hour
Additional cardio: 3.5 mile walk w/weighted vest
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 12
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: None
Standing Overhead Press (Swiss Bar)
200x5
200x5
200x5
Weighted Chest Dips w/Fat Gripz
BW+30x20
BW+30x20
BW+30x20
Y-T-W-L's
Lightweight Resistance Bands
Lateral Raises (Dumbbells)
50x6
50x6
50x6
Standing Biceps Curls (Dumbbells)
60x6
60x6
60x6
Behind the neck Cable Triceps Extension (Rope)
80x8
80x8
80x8
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 3.5 mile walk w/weighted vest
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 12
Day 7 (Cardio)
Pre-Workout: None
3.4 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), Zinc (50mg), and a Multi-vitamin
Note: Fasted cardio.
-
On deload this week. Starting a whole new program after that.
-
Kicking off a whole new program (doggcrapp style) focusing on less volume/sets and more rest pause stuff.
Cycle 1 - A1
Pre-Workout: None
Dumbbell Flies - Rest-Pause-reps
45x15
45x15
Bradford Press - Rest-Pause-reps
95x15
95x15
Close-Grip Bench Press - Rest-Pause-reps
145x19
145x19
Weighted Pull-ups
BW+15x13
BW+15x12
Landmine Rows w/Lat-Blaster attachment - Rest-Pause-reps
170x11
170x11
Decline Sit-ups
BWx40
BWx40
BWx40
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), Zinc (50mg), and a Multi-vitamin
-
Cycle 1 - B1
Pre-Workout: None
Cable Curls from squatting position - Rest-Pause-reps
70x12
70x12
Wrist-Roller
2 sets of 5 with 12.5 pounds
Landmine Squats
135x6
135x6
Good Mornings
135x15
135x15
Single Arm Shrugs w/Hex Bar - Rest-Pause-reps
145x15
145x15
Hanging Leg Raises
BWx20
BWx20
BWx20
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), Zinc (50mg), and a Multi-vitamin
-
Cycle 1 - A2
Pre-Workout: None
Flat Bench Press - Rest-Pause-reps
185x13
185x13
Military Press - Rest-Pause-reps
115x15
115x15
Overhead Triceps Extensions (Dumbbells) - Rest-Pause-reps
50x20
50x20
Lat Pulldown w/Super Lat Bar - Rest-Pause-reps
120x15
120x15
Landmine Rows w/Neutral Grip - Rest-Pause-reps
160x10
160x10
160x10
Decline weighted sit-up's
BW+45x30
BW+45x30
BW+45x30
Post-workout: None
Time of workout: 1 hour
Additional cardio: 3.5 mile outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Cycle 1 - B2
Pre-Workout: Banana
Barbell Curls w/Fat Gripz - Rest-Pause-reps
95x13
95x13
Hammer Curls (Dumbbells)
45x15
45x15
Back Squats
265x10
265x10
135x20 (widow maker)
Rack Pulls - Rest-Pause-reps
315x15
315x15
Barbell Shrugs - Rest-Pause-reps
365x15
365x15
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 4.5 mile walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Cycle 1 - A3
Pre-Workout: Smoothie
Inclined Bench Press - Rest-Pause-reps
150x13
150x13
Upright Row w/EZ Bar - Rest-Pause-reps
115x20
115x20
Weighted Triceps Dips - Rest-Pause-reps
BW+25x15
BW+25x15
Seated Neutral-Grip Pulldowns - Rest-Pause-reps
120x15
120x15
Hex Bar Deadlifts
345x8
345x8
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 3.5 mile outdoor walk w/weighted vest
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Cycle 1 - B3
Pre-Workout: None
Dumbbell Curls - Rest-Pause-reps
45x13
45x13
Wrist Curls (Dumbbells)
45x28
45x28
Dumbbell Lunges
50x6
50x6
Romanian Deadlifts
225x15
225x15
Hex Bar Shrugs - Rest-Pause-reps
345x15
345x15
Post-workout: None
Time of workout: 1 hour
Additional cardio: 4.5 mile walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Cycle 1 - Cardio
Pre-Workout: None
3.6 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), Zinc (50mg), and a Multi-vitamin
Note: Fasted cardio.
-
Cycle 2 - A1
Pre-Workout: None
Dumbbell Flies - Rest-Pause-reps +
45x15
45x15
Bradford Press - Rest-Pause-reps +
100x15
100x15
Close-Grip Bench Press - Rest-Pause-reps
145x19
145x19
Weighted Pull-ups
BW+15x13
BW+15x12
Landmine Rows w/Lat-Blaster attachment - Rest-Pause-reps +
175x11
175x11
Decline Sit-ups
BWx40
BWx40
BWx40
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), Zinc (50mg), and a Multi-vitamin
-
Cycle 2 - B1
Pre-Workout: None
Cable Curls from squatting position - Rest-Pause-reps
70x12
70x12
Wrist-Roller
2 sets of 5 with 12.5 pounds
Landmine Squats
135x6
135x6
Good Mornings
135x15
135x15
Single Arm Shrugs w/Hex Bar - Rest-Pause-reps
145x15
145x15
Hanging Leg Raises
BWx20
BWx20
BWx20
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), Zinc (50mg), and a Multi-vitamin
-
Cycle 2 - A2
Pre-Workout: None
Flat Bench Press - Rest-Pause-reps
190x13
190x13
Military Press - Rest-Pause-reps
115x15
115x15
Overhead Triceps Extensions (Dumbbells) - Rest-Pause-reps
50x20
50x20
Lat Pulldown w/Super Lat Bar - Rest-Pause-reps
120x15
120x15
Landmine Rows w/Neutral Grip - Rest-Pause-reps
160x10
160x10
160x10
Decline weighted sit-up's
BW+45x30
BW+45x30
BW+45x30
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 mile outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Cycle 2 - B2
Pre-Workout: None
Barbell Curls w/Fat Gripz - Rest-Pause-reps
100x13
100x13
Hammer Curls (Dumbbells) +
45x15
45x15
Back Squats
275x8
275x9
135x20 (widow maker) +
Rack Pulls - Rest-Pause-reps
315x15
315x15
Barbell Shrugs - Rest-Pause-reps
365x15
365x15
Post-workout: None
Time of workout: 1 hour
Additional cardio: 4.5 mile walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Cycle 2 - A3
Pre-Workout: None
Inclined Bench Press - Rest-Pause-reps
155x13
155x14
Upright Row w/EZ Bar - Rest-Pause-reps
120x20
120x20
Weighted Triceps Dips - Rest-Pause-reps
BW+25x15
BW+25x15
Seated Neutral-Grip Pulldowns - Rest-Pause-reps
125x15
125x15
Hex Bar Deadlifts
345x8
345x8
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 3.5 mile outdoor walk w/weighted vest
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Cycle 2 - B3
Pre-Workout: None
Dumbbell Curls - Rest-Pause-reps
45x13
45x14
Wrist Curls (Dumbbells)
45x30
45x30
Dumbbell Lunges
50x7
50x7
Romanian Deadlifts
230x15
230x15
Hex Bar Shrugs - Rest-Pause-reps
345x15
345x15
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 3.5 mile outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Cycle 2 - Cardio
Pre-Workout: None
3.6 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), Zinc (50mg), and a Multi-vitamin
Note: Fasted cardio.
-
Cycle 3 - A1
Pre-Workout: BAcon & Eggs
Dumbbell Flies - Rest-Pause-reps
50x15
50x15
Bradford Press - Rest-Pause-reps +
105x15
105x15
Close-Grip Bench Press - Rest-Pause-reps +
150x19
150x19
Weighted Pull-ups
BW+15x13
BW+15x12
Landmine Rows w/Lat-Blaster attachment - Rest-Pause-reps +
180x12
180x12
Decline Sit-ups
BWx40
BWx40
BWx40
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), Zinc (50mg), and a Multi-vitamin
-
Cycle 3 - B1
Pre-Workout: Egg Sandwich
Cable Curls from squatting position - Rest-Pause-reps
70x12
70x12
Wrist-Roller
2 sets of 5 with 12.5 pounds
Landmine Squats
135x6
135x6
Good Mornings +
135x15
135x15
Single Arm Shrugs w/Hex Bar - Rest-Pause-reps
145x15
145x15
Hanging Leg Raises
BWx20
BWx20
BWx20
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), Zinc (50mg), and a Multi-vitamin
-
Cycle 3 - A2
Pre-Workout: None
Flat Bench Press - Rest-Pause-reps
195x13
195x13
Military Press - Rest-Pause-reps +
115x15
115x15
Overhead Triceps Extensions (Dumbbells) - Rest-Pause-reps +
50x20
50x20
Lat Pulldown w/Super Lat Bar - Rest-Pause-reps +
125x15
125x15
Landmine Rows w/Neutral Grip - Rest-Pause-reps +
170x10
170x10
170x10
Decline weighted sit-up's
BW+45x30
BW+45x30
BW+45x30
Post-workout: None
Time of workout: 1 hour
Additional cardio: 4.5 mile outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Cycle 3 - B2
Pre-Workout: None
Barbell Curls w/Fat Gripz - Rest-Pause-reps
105x13
105x13
Hammer Curls (Dumbbells)
50x15
50x15
Back Squats
275x8
275x8
135x20 (widow maker)
Rack Pulls - Rest-Pause-reps
320x15
320x15
Barbell Shrugs - Rest-Pause-reps
365x15
365x15
YTWL's w/lightweight bands
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 3.5 mile outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Cycle 3 - A3
Pre-Workout: None
Inclined Bench Press - Rest-Pause-reps
155x14
155x14
Upright Row w/EZ Bar - Rest-Pause-reps
125x20
125x20
Weighted Triceps Dips - Rest-Pause-reps +
BW+25x15
BW+25x15
Seated Neutral-Grip Pulldowns - Rest-Pause-reps +
130x15
130x15
Hex Bar Deadlifts
350x8
350x8
Post-workout: None
Time of workout: 1 hour
Additional cardio: 3.5 mile outdoor walk w/weighted vest
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
