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Week 7
Day 3 (Arms)
Pre-Workout: None
Cable Curls from squatting position
80x8
80x8
80x8
Standing Curls (EZ-bar)
95x10
95x10
95x10
Pull-ups (neutral-grip)
3 sets of 10
Rope Hammer Curls
100x10
100x10
100x10
Standing Curls (Swiss Bar - narrow grip)
90x10
90x10
90x10
Dumbbell Wrist Curls
45x15
45x15
45x15
Wrist-Roller
3 sets of 5 with 7.5 pounds
Post-workout: Gold Standard 100% Whey Protein (1.5 scoops peanut butter chocolate flavor)
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
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Week 7
Day 4 (Legs/Traps/Triceps)
Pre-Workout: Chicken & Rice
Back Squats
275x8
275x8
295x5
295x5
Barbell Shrugs
345x15
345x15
345x15
Dumbbell Shrugs
60x25
60x25
60x25
Tricep push-down with 20" bar
100x10
100x10
100x10
Tricep rope push-downs
85x10
85x10
85x10
Overhead Rope-Extension
65x10
65x10
65x10
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
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Week 7
Day 5 (abs)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, peanut butter, oats, almonds, almond milk)
Decline sit-ups w/45 pound plate
3 sets of 30
Hanging leg raises
3 sets of 20
Cable crunches
3 sets of 25 with 75 pounds
Kneeling Crunches--Rogue Bands
3 sets of 25
Time: 30 minutes
Additional cardio: 20 minute skip-rope routine
Post-workout: Gold Standard 100% Whey Protein (1.5 scoops peanut butter chocolate flavor)
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 7
Day 6 (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
Note: Fasted Cardio. Weight: 223.0 (BOOYAH!)
-
Week 8
Day 1 (Back)
Pre-Workout: None
Snatch-grip Deads (barbell)
235x12
285x8
310x5
335x3
T-Bar Rows (barbell)
190x10
190x10
190x10
Reverse Flies super-set with lateral raises
30x10
30x10
30x10
Face-Pulls (cable)
80x12
80x12
80x12
Lat-pulldowns
170x10
170x10
170x10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Seated Cable Rows with 20" bar
170x15
170x15
170x15
Post-workout: None
Time of workout: 1 hour and 15 minutes
Additional Cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
-
[QUOTE=ajdahlheimer;1548978951]5k run on treadmill
Note: Fasted Cardio. Weight: 223.0 (BOOYAH!)[/QUOTE]
Great job on the weightloss!
Do you ever run outside? If so, what's a typical pace for you running 5k? I used to like running, but I have switched over to biking, but my 5k pace in my 30's was ~8:30 min/mile. In my 40's, it was closer to 9:00 min/mile.
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[QUOTE=Payton1221;1549206891]Great job on the weightloss!
Do you ever run outside? If so, what's a typical pace for you running 5k? I used to like running, but I have switched over to biking, but my 5k pace in my 30's was ~8:30 min/mile. In my 40's, it was closer to 9:00 min/mile.[/QUOTE]
I always prefer running outside to the treadmill, but in MN it isn't always an option. We got 15" of snow over the weekend for example. The loop I do outside is 3.5 miles and takes me 30-32 minutes typically. Some days are fast than others depending on how I feel, but I certainly don't have the traditional runner's body, so just try to lumber along.
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Week 8
Day 2 (Chest/Shoulders)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk)
Flat Bench Press (Swiss Bar - Neutral Grip)
230x8
230x8
245x5
245x5
Standing Overhead Press (Dumbbells)
60x10
60x10
60x10
Decline Bench Press (Dumbbells)
60x12
60x12
60x12
Decline Dumbbell Flies
50x10
50x10
50x10
Floor Flies in Hollow Position (Dumbbells)
40x10
40x10
40x10
Juarez Valley 10 Dip
10 sets of 10, 1, 9, 2, 8, 3, 7, 4, 6, 5 reps, walk 16 feet between reps
Seated Front raises (dumbbell)
35x10
35x10
35x10
Post-workout: Gold Standard 100% Whey Protein (1.5 scoops peanut butter chocolate flavor)
Time of workout: 1 hour
Additional Cardio: 60 minute walk on treadmill (3.75 miles)
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, PB Fit Powder, oats, almonds, almond milk)
Cable Curls from squatting position
80x8
80x8
80x8
Dumbbell Curls
50x9
50x9
50x9
Pull-ups (neutral-grip)
3 sets of 10
Rope Hammer Curls
100x10
100x10
100x10
Standing Curls (Swiss Bar - narrow grip)
95x10
95x10
95x10
Dumbbell Wrist Curls
45x15
45x15
45x15
Wrist-Roller
3 sets of 5 with 7.5 pounds
Post-workout: Gold Standard 100% Whey Protein (1.5 scoops peanut butter chocolate flavor)
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 8
Day 4 (Legs/Traps/Triceps)
Pre-Workout: Shrimp & Rice
Back Squats
280x8
280x8
300x5
300x5
Barbell Shrugs
345x15
345x15
345x15
Dumbbell Shrugs
60x25
60x25
60x25
Tricep push-down with 20" bar
100x10
100x10
100x10
Tricep rope push-downs
85x10
85x10
85x10
Overhead Rope-Extension
65x10
65x10
65x10
Post-workout: Gold Standard 100% Whey Protein (1.5 scoops peanut butter chocolate flavor)
Time of workout: 1 hour and 15 minutes
Additional cardio: 40 minute walk on treadmill (2.5 miles)
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 30
Hanging leg raises
3 sets of 20
Cable crunches
3 sets of 25 with 75 pounds
Kneeling Crunches--Rogue Bands
3 sets of 25
Time: 30 minutes
Additional cardio: 20 minute skip-rope routine
Post-workout: Gold Standard 100% Whey Protein (1.5 scoops peanut butter chocolate flavor)
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 8
Day 6 (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
Note: Fasted Cardio. Weight: 222.8
-
Week 9
Day 1 (Back)
Pre-Workout: None
Snatch-grip Deads (barbell)
235x12
285x8
310x5
335x3
T-Bar Rows (barbell)
190x10
190x10
190x10
Reverse Flies super-set with lateral raises
30x10
30x10
30x10
Face-Pulls (cable)
80x12
80x12
80x12
Lat-pulldowns
170x10
170x10
170x10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Seated Cable Rows with 20" bar
170x15
170x15
170x15
Post-workout: None
Time of workout: 1 hour and 15 minutes
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: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk)
Flat Bench Press (Swiss Bar - Neutral Grip)
240x5
240x5
255x3
255x3
Standing Overhead Press (Dumbbells)
70x10
70x10
70x10
Decline Bench Press (Dumbbells)
70x12
70x12
70x12
Decline Dumbbell Flies
50x10
50x10
50x10
DB Floor Flies into Hex Press (Dumbbells)
30x10
30x10
30x10
Juarez Valley 10 Dip
10 sets of 10, 1, 9, 2, 8, 3, 7, 4, 6, 5 reps, walk 16 feet between reps
Seated Front raises (dumbbell)
35x10
35x10
35x10
Post-workout: Gold Standard 100% Whey Protein (1.5 scoops peanut butter chocolate flavor)
Time of workout: 1 hour
Additional Cardio: 45 minute walk on treadmill (2.7 miles)
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: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk)
Cable Curls from squatting position
80x8
80x8
80x8
Standing Curls (EZ-bar)
95x10
95x10
95x10
Pull-ups (neutral-grip)
3 sets of 10
Rope Hammer Curls
100x10
100x10
100x10
Standing Curls (Swiss Bar - narrow grip)
90x10
90x10
90x10
Dumbbell Wrist Curls
45x20
45x20
45x20
Wrist-Roller
3 sets of 5 with 7.5 pounds
Hammer Curls--Rogue Bands
3 sets of 15
Post-workout: Gold Standard 100% Whey Protein (1.5 scoops peanut butter chocolate flavor)
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 9
Day 4 (Legs/Traps/Triceps)
Pre-Workout: Chicken & Rice
Back Squats
300x5
300x5
320x3
320x3
Barbell Shrugs
345x15
345x15
345x15
Dumbbell Shrugs
60x25
60x25
60x25
Tricep push-down with 20" bar
100x10
100x10
100x10
Tricep rope push-downs
85x10
85x10
85x10
Overhead Rope-Extension
65x10
65x10
65x10
Post-workout: None
Time of workout: 1 hour and 15 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: Might be starting to feel the weight loss now because these squats kind of sucked. Finished my sets, but think I lost depth and form went to crap the last set (knees wanted to turn in).
-
Week 9
Day 5 (abs)
Pre-Workout: None
Decline sit-ups w/45 pound plate
3 sets of 30
Hanging leg raises
3 sets of 20
Cable crunches
3 sets of 25 with 75 pounds
Kneeling Crunches--Rogue Bands
3 sets of 25
Time: 30 minutes
Additional cardio: 20 minute skip-rope routine
Post-workout: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 9
Day 6 (cardio)
Pre-Workout: None
3.5 mile outdoor run
Time of run: 31 minutes
Post-workout: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: Finally warm enough for an outdoor run here instead of treadmill. Not trying to brag, but I am in a way better shape than last time I ran outside. Felt great.
-
Week 10
Day 1 (Back)
Pre-Workout: None
Snatch-grip Deads (barbell)
235x12
285x8
310x5
335x3
T-Bar Rows (barbell)
190x10
190x10
190x10
Reverse Flies super-set with lateral raises
30x10
30x10
30x10
Face-Pulls (cable)
80x12
80x12
80x12
Lat-pulldowns
175x10
175x10
175x10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Seated Cable Rows with neutral Double-Grip
175x15
175x15
175x15
Post-workout: None
Time of workout: 1 hour and 15 minutes
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: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk)
Flat Bench Press (Swiss Bar - Neutral Grip)
245x5
245x5
260x3
260x3
Standing Overhead Press (Dumbbells)
70x10
70x10
70x10
Decline Bench Press (Dumbbells)
70x12
70x12
70x12
Decline Dumbbell Flies
50x10
50x10
50x10
DB Floor Flies into Hex Press (Dumbbells)
30x10
30x10
30x10
Juarez Valley 10 Dip
10 sets of 10, 1, 9, 2, 8, 3, 7, 4, 6, 5 reps, walk 16 feet between reps
Seated Front raises (dumbbell)
35x10
35x10
35x10
Post-workout: Gold Standard 100% Whey Protein (1.5 scoops peanut butter chocolate flavor)
Time of workout: 1 hour
Additional Cardio: 45 minute outdoor walk
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, banana, PB Fit Powder, oats, almonds, almond milk)
Cable Curls from squatting position
80x8
80x8
80x8
Dumbbell Curls
50x9
50x9
50x9
Pull-ups (neutral-grip)
3 sets of 10
Rope Hammer Curls
100x10
100x10
100x10
Standing Curls (Swiss Bar - narrow grip)
95x10
95x10
95x10
Dumbbell Wrist Curls
45x15
45x15
45x15
Wrist-Roller
3 sets of 5 with 7.5 pounds
Post-workout: Gold Standard 100% Whey Protein (1.5 scoops peanut butter chocolate flavor)
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 10
Day 4 (Legs/Traps/Triceps)
Pre-Workout: Chicken & Rice
Back Squats
300x5
300x5
320x3
320x3
Barbell Shrugs
345x15
345x15
345x15
Dumbbell Shrugs
60x25
60x25
60x25
Tricep push-down with 20" bar
100x10
100x10
100x10
Tricep rope push-downs
85x10
85x10
85x10
Overhead Rope-Extension
65x10
65x10
65x10
Post-workout: Gold Standard 100% Whey Protein (1.5 scoops peanut butter chocolate flavor)
Time of workout: 1 hour and 15 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: Damn back tightened up on my last set of squats. Sucks.
-
Week 10
Day 5 (abs)
Pre-Workout: None
Decline sit-ups w/45 pound plate
3 sets of 30
Hanging leg raises
3 sets of 20
Cable crunches
3 sets of 25 with 75 pounds
Kneeling Crunches--Rogue Bands
3 sets of 25
Time: 30 minutes
Additional cardio: 20 minute skip-rope routine
Post-workout: Gold Standard 100% Whey Protein (1.5 scoops peanut butter chocolate flavor)
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 10
Day 6 (cardio)
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
Note: Fasted Cardio. Weight: 220.6 BOOYAH!
-
Week 11
Day 1 (Back)
Pre-Workout: Bacon & Eggs
Snatch-grip Deads (barbell)
235x12
285x8
310x5
335x3
T-Bar Rows (barbell)
190x10
190x10
190x10
Reverse Flies super-set with lateral raises
30x10
30x10
30x10
Face-Pulls (cable)
80x12
80x12
80x12
Lat-pulldowns
175x10
175x10
175x10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Seated Cable Rows with neutral Double-Grip
175x15
175x15
175x15
Post-workout: None
Time of workout: 1 hour and 15 minutes
Additional Cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
-
[QUOTE=ajdahlheimer;1550757331]Weight: 220.6 BOOYAH![/QUOTE]
Nice drop over the last few weeks. I can't remember if you have a goal weight in mind or not. Do you?
-
[QUOTE=Payton1221;1550960621]Nice drop over the last few weeks. I can't remember if you have a goal weight in mind or not. Do you?[/QUOTE]
215 by June 22nd. Should be on track for that right now.
After that, I may just keep going w/dieting and see where it takes me though.
-
[QUOTE=ajdahlheimer;1550961671]215 by June 22nd. Should be on track for that right now.
After that, I may just keep going w/dieting and see where it takes me though.[/QUOTE]
Do it...If your not chasing numbers its another way to keep it interesting and is really rewarding. I'm just getting to a really good spot now even though I'm now a lightweight :p.
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[QUOTE=Plateauplower;1550962901]Do it...If your not chasing numbers its another way to keep it interesting and is really rewarding. I'm just getting to a really good spot now even though I'm now a lightweight :p.[/QUOTE]
Yeah, most people are used to seeing me walking around at 235-240. When I get down to 215, I get the "you look a little too skinny" comments from people, believe it or not. I couldn't imagine people's reaction if I ever got in that 200-205 range.....
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[QUOTE=ajdahlheimer;1550963261]Yeah, most people are used to seeing me walking around at 235-240. When I get down to 215, I get the "you look a little too skinny" comments from people, believe it or not. I couldn't imagine people's reaction if I ever got in that 200-205 range.....[/QUOTE]
Ya, I've been getting a lot of the "You have lost A LOT of weight". Just got it again now by some lady that came by my office. IDGAF, I'm starting to look like a freak shirtless :p. You would likely need to be well below 200 at 5'10" to be ripped (srs). You would lose some LBM on the way no doubt, but I just posted this in another thread. Frank Zane 3X Olympia winner (likely on mild gear) was 5'9" and under 190 likely 175-180...So that's kinda my reality check of where I will need to be in terms of nearing single digit BF%. I'm getting closer by the day, and as mentioned it is something different and pretty rewarding. I enjoy(ed) chasing numbers, but with my left shoulder being wonky and being stuck on Deads for almost a year in the low 500s it just made me decide to try something new. Its not like you can't go back to being "fluffier" if you decide you don't like looking freaky ripped....
