-
Week 5
Day 4 (Legs/Traps/Triceps)
Pre-Workout: None
Back Squats
265x8
265x8
285x8
285x8
Barbell Shrugs
305x15
305x15
305x15
Dumbbell Shrugs
60x25
60x25
60x25
Tricep push-down with 20" bar
95x10
95x10
95x10
Tricep rope push-downs
80x10
80x10
80x10
Overhead Rope-Extension
60x10
60x10
60x10
Post-workout: Muscle Pharm Combat 100% Whey Protein (1.5 scoops vanilla flavor)
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
-
Week 5
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 70 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 5
Day 6 (cardio)
Pre-Workout: None
3.5 mile outdoor run
Time of run: 34 minutes
Post-workout: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: Beautiful cool fall day for a run. Didn't even mind having to detour my route due to construction.
-
Week 6
Day 1 (Back)
Pre-Workout: None
Wide-Grip Upright Rows (barbell)
145x10
145x10
145x10
Snatch-grip Deads (barbell)
275x8
275x8
275x8
T-Bar Rows (barbell)
185x10
185x10
185x10
Bent Over Rear Lateral Cable Raise
50x10
50x10
50x10
Face-Pulls (cable)
75x12
75x12
75x12
Lat-pullowns
170x10
170x10
170x10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Seated Cable Rows
170x15
170x15
170x15
Post-workout: None
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
-
Week 6
Day 2 (Chest/Shoulders)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, scoop of PB Fit, walnuts, avocado, oats, almond milk)
Reverse-Grip OHP (barbell)
155x8
155x8
175x5
175x5
Flat Bench Press (Swiss Bar)
225x8
225x8
240x5
240x5
Standing Lateral raises (dumbbell)
30x10
30x10
30x10
Seated Front raises (dumbbell)
30x10
30x10
30x10
Floor Flies in Hollow Position (Dumbbells)
35x8
35x8
35x8
Floor Press (dumbbells)
60x12
60x12
60x12
Landmines seated on ball
125x12
125x12
125x12
Juarez Valley 10 Dip
10 sets of 10, 1, 9, 2, 8, 3, 7, 4, 6, 5 reps, walk 16 feet between reps
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 6
Day 3 (Arms)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, scoop of PB Fit, walnuts, oats, almond milk)
Cable Curls from squatting position
75x8
75x8
75x8
Standing Curls (EZ-bar)
95x10
95x10
95x10
Bent-over Cable Concentration Curls
50x8
50x8
50x8
Pull-ups (neutral-grip)
3 sets of 10
Rope Hammer Curls
95x10
95x10
95x10
Dumbbell Wrist Curls
45x15
45x15
45x15
Wrist-Roller
3 sets of 5 with 7.5 pounds
Hammer Curls--Rogue Bands
3 sets of 15
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 6
Day 4 (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 70 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 6
Day 5 (Legs/Traps/Triceps)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, scoop of PB Fit, walnuts, oats, almond milk)
Back Squats
270x8
270x8
290x5
290x5
Barbell Shrugs
305x15
305x15
305x15
Dumbbell Shrugs
60x25
60x25
60x25
Tricep push-down with 20" bar
95x10
95x10
95x10
Tricep rope push-downs
80x10
80x10
80x10
Overhead Rope-Extension
60x10
60x10
60x10
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
-
Week 6
Day 6 (cardio)
Pre-Workout: None
3.5 mile outdoor run
Time of run: 34 minutes
Post-workout: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: A brisk 50 degrees this morning. Fasted cardio.
-
Week 7
Day 1 (Back)
Pre-Workout: None
Wide-Grip Upright Rows (barbell)
145x10
145x10
145x10
Snatch-grip Deads (barbell)
285x8
285x8
285x8
T-Bar Rows (barbell)
185x10
185x10
185x10
Bent Over Rear Lateral Cable Raise
50x10
50x10
50x10
Face-Pulls (cable)
75x12
75x12
75x12
Lat-pullowns
170x10
170x10
170x10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Seated Cable Rows
170x15
170x15
170x15
Post-workout: None
Time of workout: 1 hour and 15 minutes
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
Reverse-Grip OHP (barbell)
155x8
155x8
175x5
175x5
Incline Bench Press (barbell)
230x8
230x8
245x5
245x5
Standing Lateral raises (dumbbell)
30x10
30x10
30x10
Seated Front raises (dumbbell)
30x10
30x10
30x10
Floor Flies in Hollow Position (Dumbbells)
35x8
35x8
35x8
Floor Press (dumbbells)
60x12
60x12
60x12
Juarez Valley 10 Dip
10 sets of 10, 1, 9, 2, 8, 3, 7, 4, 6, 5 reps, walk 16 feet between reps
Squeeze Press (dumbbells)
60x10
60x10
60x10
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 3 (Arms)
Pre-Workout: None
Cable Curls from squatting position
80x8
80x8
80x8
Dumbbell Curls
50x9
50x9
50x9
Bent-over Cable Concentration Curls
50x8
50x8
50x8
Pull-ups (neutral-grip)
3 sets of 10
Rope Hammer Curls
95x10
95x10
95x10
Dumbbell Wrist Curls
45x15
45x15
45x15
Wrist-Roller
3 sets of 5 with 7.5 pounds
Hammer Curls--Rogue Bands
3 sets of 15
Post-workout: Muscle Pharm Combat 100% Whey Protein (1.5 scoops vanilla flavor)
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 7
Day 4 (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 70 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 7
Day 5 (Legs/Traps/Triceps)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, scoop of PB Fit, walnuts, oats, almond milk)
Back Squats
270x8
270x8
290x5
290x5
Barbell Shrugs
305x15
305x15
305x15
Dumbbell Shrugs
60x25
60x25
60x25
Tricep push-down with 20" bar
95x10
95x10
95x10
Tricep rope push-downs
80x10
80x10
80x10
Overhead Rope-Extension
60x10
60x10
60x10
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
-
Week 7
Day 6 (cardio)
Pre-Workout: None
3.5 mile outdoor run
Time of run: 33 minutes
Post-workout: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 8
Day 1 (Back)
Pre-Workout: None
Wide-Grip Upright Rows (barbell)
145x10
145x10
145x10
Snatch-grip Deads (barbell)
285x8
285x8
285x8
T-Bar Rows (barbell)
185x10
185x10
185x10
Bent Over Rear Lateral Cable Raise
50x10
50x10
50x10
Face-Pulls (cable)
75x12
75x12
75x12
Lat-pullowns
170x10
170x10
170x10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Seated Cable Rows
170x15
170x15
170x15
Post-workout: None
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
-
Strong looking work AJ. Whats the focus, goal(s) and current plan right now?
-
[QUOTE=DocJekyll;1522766821]Strong looking work AJ. Whats the focus, goal(s) and current plan right now?[/QUOTE]
Still mixing up some new exercises and whatnot. Keeping up my cardio with skipping rope and running. Also, I try to do 30 burpees in the morning. That has really helped to expand my lungs for higher rep squat sets.
I found a good "functional" weight for my day to day life at 225. So I've been staying at that consistently. I used to be closer to 245 and was obviously a lot bigger and stronger, but being only 5-10 in height, I found being that weight (despite still being in pretty good shape) made everyday things harder and more cumbersome.
This pic was from around that 245 weight.
[img]https://imagecdn.bodybuilding.com/gallery-photo/11262717/f770739c7f874ee58a9211eeed637b8b-610xh.jpg[/img]
Here is one close to current:
[img]https://imagecdn.bodybuilding.com/gallery-photo/11262717/012a79adc024435aa078aae2890ea2bc-610xh.jpg[/img]
As for goals, I think just sticking to my diet, avoiding injuries, and not missing workouts. I've taken an extended break now from overhead presses and heavy benching, and my shoulders feel a lot better. It has been tough though, since OHP was my best lift. Doing more back exercises, snatch-grip dead's, and continuing to improve my squat #'s (I took close to 15 years off of doing squats, before buying a rack a couple year ago). The wheels are coming back nicely.
-
Week 8
Day 2 (Chest/Shoulders)
Pre-Workout: None
Reverse-Grip OHP (barbell)
155x8
155x8
175x5
175x5
Flat Bench Press (Swiss Bar)
230x8
230x8
245x5
245x5
Standing Lateral raises (dumbbell)
30x10
30x10
30x10
Seated Front raises (dumbbell)
30x10
30x10
30x10
Floor Flies in Hollow Position (Dumbbells)
35x8
35x8
35x8
Floor Press (dumbbells)
60x12
60x12
60x12
Juarez Valley 10 Dip
10 sets of 10, 1, 9, 2, 8, 3, 7, 4, 6, 5 reps, walk 16 feet between reps
Squeeze Press (dumbbells)
60x10
60x10
60x10
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
-
hell ya. 245 at your height has mass written all over it. You look good in current shots. I blew out my shoulder as well and took 7 months off. Its been a little shaky coming back. I am staying away from both lifts as well for now. No heavy pressing.
Looking good man. Keep it up!
-
Week 8
Day 3 (Arms)
Pre-Workout: None
Cable Curls from squatting position
80x8
80x8
80x8
Standing Curls (EZ-bar)
95x10
95x10
95x10
Bent-over Cable Concentration Curls
50x8
50x8
50x8
Pull-ups (neutral-grip)
3 sets of 10
Rope Hammer Curls
95x10
95x10
95x10
Dumbbell Wrist Curls
45x15
45x15
45x15
Wrist-Roller
3 sets of 5 with 7.5 pounds
Hammer Curls--Rogue Bands
3 sets of 15
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 8
Day 4 (abs)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, scoop of PB Fit, walnuts, oats, 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 70 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 8
Day 5 (Legs/Traps/Triceps)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, scoop of PB Fit, walnuts, oats, almond milk)
Back Squats
275x8
275x8
295x5
295x5
Barbell Shrugs
305x15
305x15
305x15
Dumbbell Shrugs
60x25
60x25
60x25
Tricep push-down with 20" bar
95x10
95x10
95x10
Tricep rope push-downs
80x10
80x10
80x10
Overhead Rope-Extension
60x10
60x10
60x10
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
-
Week 8
Day 6 (cardio)
Pre-Workout: None
3.5 mile outdoor run
Time of run: 35 minutes
Post-workout: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: Slow treading today. Beautiful outside, but windy and upped the weight a bit on my squats yesterday.
-
Week 9
Day 1 (Back)
Pre-Workout: None
Wide-Grip Upright Rows (barbell)
145x10
145x10
145x10
Snatch-grip Deads (barbell)
285x8
285x8
285x8
T-Bar Rows (barbell)
185x10
185x10
185x10
Bent Over Rear Lateral Cable Raise
50x10
50x10
50x10
Face-Pulls (cable)
75x12
75x12
75x12
Lat-pullowns
170x10
170x10
170x10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Seated Cable Rows
170x15
170x15
170x15
Post-workout: None
Time of workout: 1 hour and 15 minutes
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: None
Incline Bench Press (barbell)
250x5
250x5
265x3
265x3
Standing Lateral raises (dumbbell)
35x10
35x10
35x10
Seated Front raises (dumbbell)
30x10
30x10
30x10
Floor Flies in Hollow Position (Dumbbells)
40x8
40x8
40x8
Floor Press (dumbbells)
60x12
60x12
60x12
Juarez Valley 10 Dip
10 sets of 10, 1, 9, 2, 8, 3, 7, 4, 6, 5 reps, walk 16 feet between reps
Squeeze Press (dumbbells)
60x10
60x10
60x10
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 9
Day 3 (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 70 pounds
Kneeling Crunches--Rogue Bands
3 sets of 25
Time: 30 minutes
Post-workout: Muscle Pharm Combat 100% Whey Protein (1.5 scoops vanilla flavor)
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 9
Day 4 (Arms)
Pre-Workout: None
Cable Curls from squatting position
80x8
80x8
80x8
Dumbbell Curls
50x9
50x9
50x9
Bent-over Cable Concentration Curls
50x8
50x8
50x8
Pull-ups (neutral-grip)
3 sets of 10
Rope Hammer Curls
100x10
100x10
100x10
Dumbbell Wrist Curls
45x15
45x15
45x15
Wrist-Roller
3 sets of 5 with 7.5 pounds
Hammer Curls--Rogue Bands
3 sets of 15
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 5 (Legs/Traps/Triceps)
Pre-Workout: None
Back Squats
295x5
295x5
315x3 (could not finish sets, back tightened up)
Barbell Shrugs
305x15
305x15
305x15
Dumbbell Shrugs
60x25
60x25
60x25
Tricep push-down with 20" bar
100x10
100x10
100x10
Tricep rope push-downs
85x10
85x10
85x10
Overhead Rope-Extension
60x10
60x10
60x10
Post-workout: None
Time of workout: 1 hour and 15 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 10
Day 1 (Back)
Pre-Workout: None
Wide-Grip Upright Rows (barbell)
145x10
145x10
145x10
Snatch-grip Deads (barbell)
285x8
285x8
285x8
T-Bar Rows (barbell)
185x10
185x10
185x10
Bent Over Rear Lateral Cable Raise
50x10
50x10
50x10
Face-Pulls (cable)
75x12
75x12
75x12
Lat-pullowns
170x10
170x10
170x10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Seated Cable Rows
170x15
170x15
170x15
Post-workout: None
Time of workout: 1 hour and 15 minutes
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: None
Flat Bench Press (Swiss Bar)
255x5
255x5
270x3
270x3
Standing Lateral raises (dumbbell)
35x10
35x10
35x10
Seated Front raises (dumbbell)
30x10
30x10
30x10
Floor Flies in Hollow Position (Dumbbells)
40x8
40x8
40x8
Floor Press (dumbbells)
60x12
60x12
60x12
Juarez Valley 10 Dip
10 sets of 10, 1, 9, 2, 8, 3, 7, 4, 6, 5 reps, walk 16 feet between reps
Squeeze Press (dumbbells)
60x10
60x10
60x10
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 3 (Arms)
Pre-Workout: NutriBullet smoothie (frozen fruit, avocado, scoop of PB Fit, walnuts, oats, almond milk)
Cable Curls from squatting position
80x8
80x8
80x8
Standing Curls (EZ-bar)
95x10
95x10
95x10
Bent-over Cable Concentration Curls
50x8
50x8
50x8
Pull-ups (neutral-grip)
3 sets of 10
Rope Hammer Curls
100x10
100x10
100x10
Dumbbell Wrist Curls
45x15
45x15
45x15
Wrist-Roller
3 sets of 5 with 7.5 pounds
Hammer Curls--Rogue Bands
3 sets of 15
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 (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 70 pounds
Kneeling Crunches--Rogue Bands
3 sets of 25
Time: 30 minutes
Post-workout: None
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 5 (Legs/Traps/Triceps)
Pre-Workout: None
Back Squats
295x5
295x5
315x3
315x3
Barbell Shrugs
305x15
305x15
305x15
Dumbbell Shrugs
60x25
60x25
60x25
Tricep push-down with 20" bar
100x10
100x10
100x10
Tricep rope push-downs
85x10
85x10
85x10
Overhead Rope-Extension
60x10
60x10
60x10
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
Note: Was a little nervous about my back tightening up during squats again, but I took some ibuprofen earlier in the day that I think helped loosen me up.
-
Week 10
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: First time I have been forced use the treadmill instead of running outside since last winter. I forgot that right at the beginning of last spring I put about $300-$400 worth of repairs into the thing and a good tune up. Have to say, huge difference. It ran amazingly smooth.
-
Week 11
Day 1 (Back)
Pre-Workout: None
Wide-Grip Upright Rows (barbell)
145x10
145x10
145x10
Snatch-grip Deads (barbell)
285x8
285x8
285x8
T-Bar Rows (barbell)
185x10
185x10
185x10
Bent Over Rear Lateral Cable Raise
50x10
50x10
50x10
Face-Pulls (cable)
75x12
75x12
75x12
Lat-pullowns
170x10
170x10
170x10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Seated Cable Rows
170x15
170x15
170x15
Post-workout: None
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
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Week 11
Day 2 (Chest/Shoulders)
Pre-Workout: None
Incline Bench Press (barbell)
255x5
255x5
270x3
270x3
Standing Lateral raises (dumbbell)
35x10
35x10
35x10
Seated Front raises (dumbbell)
30x10
30x10
30x10
Floor Flies in Hollow Position (Dumbbells)
40x8
40x8
40x8
Floor Press (dumbbells)
60x12
60x12
60x12
Juarez Valley 10 Dip
10 sets of 10, 1, 9, 2, 8, 3, 7, 4, 6, 5 reps, walk 16 feet between reps
Squeeze Press (dumbbells)
60x10
60x10
60x10
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
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Week 11
Day 3 (abs)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, scoop of PB Fit, walnuts, oats, 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
Post-workout: None
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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Great looking work outs AJ. Movement choices are great and the numbers look strong. Keep at it.
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[QUOTE=DocJekyll;1534011591]Great looking work outs AJ. Movement choices are great and the numbers look strong. Keep at it.[/QUOTE]
Thanks, brah. One more week left in this 12 week cycle, then deload and probably change some things up a bit again. My shoulders are feeling better, but I really miss doing overhead stuff. :( So maybe incorporate some lighter weight seated military press again........gotta let go of weight amounts from back in the hey-days.... :-)
[youtube]dvroCGX1ecI[/youtube]
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Week 11
Day 4 (Arms)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, scoop of PB Fit, walnuts, oats, almond milk)
Cable Curls from squatting position
80x8
80x8
80x8
Dumbbell Curls
50x9
50x9
50x9
Bent-over Cable Concentration Curls
50x8
50x8
50x8
Pull-ups (neutral-grip)
3 sets of 10
Rope Hammer Curls
100x10
100x10
100x10
Dumbbell Wrist Curls
45x15
45x15
45x15
Wrist-Roller
3 sets of 5 with 7.5 pounds
Hammer Curls--Rogue Bands
3 sets of 15
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
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Week 11
Day 5 (Legs/Traps/Triceps)
Pre-Workout: None
Back Squats
295x5
295x5
315x3
315x3
Barbell Shrugs
305x15
305x15
305x15
Dumbbell Shrugs
60x25
60x25
60x25
Tricep push-down with 20" bar
100x10
100x10
100x10
Tricep rope push-downs
85x10
85x10
85x10
Overhead Rope-Extension
60x10
60x10
60x10
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 12
Day 1 (Back)
Pre-Workout: None
Wide-Grip Upright Rows (barbell)
145x10
145x10
145x10
Snatch-grip Deads (barbell)
285x8
285x8
285x8
T-Bar Rows (barbell)
185x10
185x10
185x10
Bent Over Rear Lateral Cable Raise
50x10
50x10
50x10
Face-Pulls (cable)
80x12
80x12
80x12
Lat-pullowns
170x10
170x10
170x10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Seated Cable Rows
170x15
170x15
170x15
Post-workout: None
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
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Week 12
Day 2 (Chest/Shoulders)
Pre-Workout: None
Flat Bench Press (Swiss Bar)
260x5
260x5
275x3
275x3
Standing Lateral raises (dumbbell)
40x10
40x10
40x10
Seated Front raises (dumbbell)
35x10
35x10
35x10
Floor Flies in Hollow Position (Dumbbells)
40x8
40x8
40x8
Floor Press (dumbbells)
60x12
60x12
60x12
Juarez Valley 10 Dip
10 sets of 10, 1, 9, 2, 8, 3, 7, 4, 6, 5 reps, walk 16 feet between reps
Squeeze Press (dumbbells)
60x10
60x10
60x10
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
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Week 12
Day 3 (Arms)
Pre-Workout: None
Cable Curls from squatting position
80x8
80x8
80x8
Standing Curls (EZ-bar)
95x10
95x10
95x10
Bent-over Cable Concentration Curls
50x8
50x8
50x8
Pull-ups (neutral-grip)
3 sets of 10
Rope Hammer Curls
100x10
100x10
100x10
Dumbbell Wrist Curls
45x15
45x15
45x15
Wrist-Roller
3 sets of 5 with 7.5 pounds
Hammer Curls--Rogue Bands
3 sets of 15
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
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Week 12
Day 4 (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
Post-workout: None
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 12
Day 5 (Legs/Traps/Triceps)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, scoop of PB Fit, avocado, oats, almond milk)
Back Squats
300x5
300x5
320x3
320x3
Barbell Shrugs
305x15
305x15
305x15
Dumbbell Shrugs
60x25
60x25
60x25
Tricep push-down with 20" bar
100x10
100x10
100x10
Tricep rope push-downs
85x10
85x10
85x10
Overhead Rope-Extension
60x10
60x10
60x10
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
Note: Not a PR by any means, but those 320x3 sets of squats are the most I've done weight-wise in over 15 years....
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Week 12
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: Another 12 week cycle completed. Deloading this week.
-
Enjoying deload week. Did a skip-routine and ab stuff yesterday just to do something.
Thinking I'll get back on the irons Saturday.
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Week 1
Day 1 (Back)
Pre-Workout: None
Snatch-grip Deads (barbell)
205x12
255x8
275x5
300x5
T-Bar Rows (barbell)
175x10
175x10
175x10
Reverse Flies super-set with lateral raises
25x10
25x10
25x10
Face-Pulls (cable)
75x12
75x12
75x12
Lat-pullowns
160x10
160x10
160x10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Seated Cable Rows
160x15
160x15
160x15
Post-workout: None
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
