-
Week 4
Day 1 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: 1 scoop Kaged Muscle C-HC Creatine
Flat Bench Press (Barbell)
230x12
230x12
250x8
250x8
Incline Bench Press (Swiss Bar) - Wide-Grip
165x12
165x12
185x8
185x8
Military Press (Dumbbells)
60x10
60x10
60x10
Front Raises (Dumbbells)
40x10
40x10
40x10
Cable Curls from squatting position
70x8
70x8
70x8
Pull-ups (neutral-grip)
3 sets of 10
Tricep push-down with 20" bar
80x8
80x8
80x8
Tricep rope push-downs
70x8
70x8
70x8
Post-workout: None
Time of workout: 1 hour and 10 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: Knocked the weight amounts down quite a bit on biceps/triceps stuff. Right elbow still problematic. Doesn't hurt when pressing at least.
-
Week 4
Day 2 (Back/abs)
Pre-Workout: 1 scoop Kaged Muscle C-HC Creatine
Upright Rows (EZ bar)
165x12
165x12
180x8
180x8
Landmine Rows with Lat-Blaster attachment
185x12
185x12
200x8
200x8
T-bar Rows
160x10
160x10
160x10
Seal Rows (Dumbbells)
60x12
60x12
60x12
Decline sit-ups w/45 pound plate
3 sets of 30
Hanging leg raises
3 sets of 20
Trunk Rotators (with 45 pound plate)
3 sets of 50
Post-workout: None
Time of workout: 1 hour and 5 minutes
Additional cardio: 1 hour outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
-
Good rowing session, I actually had to look up the seal rows, hadn't heard of those before.
-
[QUOTE=blue9steel;1588039601]Good rowing session, I actually had to look up the seal rows, hadn't heard of those before.[/QUOTE]
Do them in front of a mirror if possible, see your traps/shoulders level at the top of the rep when you squeeze--and you know you are going full ROM. You don't even have to go super heavy. Give them a shot. Thanks for checking out my journal.
-AJ
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Week 4
Day 3 (Legs/Traps)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, walnuts, almond milk)
Back Squats
245x12
245x12
265x8
265x8
Barbell Shrugs
385x15
385x15
385x15
Dumbbell Shrugs
60x25
60x25
60x25
Post-workout: None
Time of workout: 45 minutes
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 4
Day 4 (Back/Abs)
Pre-Workout: 1 scoop Kaged Muscle C-HC Creatine
Snatch-grip Deads (barbell)
270x12
270x12
290x8
290x8
Lat-pullowns
160x10
160x10
160x10
Face-Pulls
80x10
80x10
80x10
Meadows Rows super set with Landmine Rows (skipped due to elbow)
90x8
90x8
90x8
Wrist Curls (Dumbbells)
50x20
50x20
50x20
Cable crunches
3 sets of 25 with 90 pounds
Kneeling Crunches--Rogue Bands
3 sets of 25
Wrist-Roller
3 sets of 5 with 7.5 pounds
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 1 hour outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
-
[QUOTE=ajdahlheimer;1588154851]Wrist-Roller
3 sets of 5 with 7.5 pounds
[/QUOTE]
I use a strap that fits over the end of the barbell, that way you're not limited by how much weight you can hold at arms length. (There are other designs that work as well like the Sorinex rack mounted one) With that advantage the last time I did that I managed three sets at 83lbs each way and I don't consider myself particularly strong. It gives a wicked forearm pump. Something to think about.
-
Week 4
Day 5 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: 1 scoop Kaged Muscle C-HC Creatine
Standing OHP (barbell)
150x12
150x12
165x8
165x8
Standing One-armed Landmine Presses
100x12
100x12
100x12
Butterflies (Dumbbells)
55x10
55x10
55x10
Lateral Raises (Dumbbells)
50x10
50x10
50x10
Standing Dumbbell Hammer Curls (dumbbells)
55x10
55x10
55x10
Standing Curls (Swiss Bar)
115x10
115x10
115x10
Overhead Rope-Extension
75x10
75x10
75x10
Triceps Dips
3 sets of 25
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 4
Day 6 (Cardio)
Pre-Workout: None
3.5 mile outdoor run
Post-workout: 1 scoop Kaged Muscle C-HC Creatine
Time of workout: 33 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 5
Day 1 (Back/abs)
Pre-Workout: 1 scoop Kaged Muscle C-HC Creatine
Upright Rows (EZ bar)
180x8
180x8
195x5
195x5
Landmine Rows with Lat-Blaster attachment
200x8
200x8
215x5
215x5
T-bar Rows
160x10
160x10
160x10
Seal Rows (Dumbbells)
60x12
60x12
60x12
Decline sit-ups w/45 pound plate
3 sets of 30
Hanging leg raises
3 sets of 20
Trunk Rotators (with 45 pound plate)
3 sets of 50
Post-workout: None
Time of workout: 1 hour and 5 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
-
Week 5
Day 2 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: 1 scoop Kaged Muscle C-HC Creatine
Flat Bench Press (Barbell)
255x8
255x8
270x5
270x5
Incline Bench Press (Swiss Bar) - Wide-Grip
185x8
185x8
205x5
205x5
Military Press (Dumbbells)
60x10
60x10
60x10
Front Raises (Dumbbells)
40x10
40x10
40x10
Cable Curls from squatting position
70x8
70x8
70x8
Pull-ups (neutral-grip)
3 sets of 10
Tricep push-down with 20" bar
80x8
80x8
80x8
Tricep rope push-downs
70x8
70x8
70x8
Post-workout: None
Time of workout: 1 hour and 10 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 5
Day 3 (Legs/Traps)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, walnuts, almond milk) and 1 scoop Kaged Muscle C-HC Creatine
Back Squats
265x8
265x8
285x8
285x8
Barbell Shrugs
385x15
385x15
385x15
Dumbbell Shrugs
60x25
60x25
60x25
Post-workout: None
Time of workout: 45 minutes
Additional cardio: 20 minute skip-rope routine and 45 minute outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 5
Day 4 (Back/Abs)
Pre-Workout: 1 scoop Kaged Muscle C-HC Creatine
Snatch-grip Deads (barbell)
300x8
300x8
320x5
320x5
Lat-pullowns
160x10
160x10
160x10
Face-Pulls +
80x10
80x10
80x10
Wrist Curls (Dumbbells)
50x20
50x20
50x20
Cable crunches
3 sets of 25 with 90 pounds
Kneeling Crunches--Rogue Bands
3 sets of 25
Wrist-Roller
3 sets of 5 with 7.5 pounds
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 1 hour outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
-
Week 5
Day 5 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: 1 scoop Kaged Muscle C-HC Creatine
Standing OHP (barbell)
170x8
170x8
185x5
185x5
Standing One-armed Landmine Presses
120x8
120x8
120x8
Butterflies (Dumbbells)
55x10
55x10
55x10
Lateral Raises (Dumbbells)
50x10
50x10
50x10
Standing Dumbbell Curls (dumbbells)
50x10
50x10
50x10
Standing Curls (Swiss Bar)
115x10
115x10
115x10
Overhead Rope-Extension
75x10
75x10
75x10
Triceps Dips
3 sets of 25
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 5
Day 6 (Cardio)
Pre-Workout: None
3.5 mile outdoor run
Post-workout: 1 scoop Kaged Muscle C-HC Creatine
Time of workout: 33 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
[QUOTE=ajdahlheimer;1588665531]
Standing OHP (barbell)
170x8
170x8[/QUOTE]
You are one StRoNg dude! This is some very big weight for an OHP.
-
[QUOTE=Payton1221;1588714951]You are one StRoNg dude! This is some very big weight for an OHP.[/QUOTE]
No joke, I'm not sure I could push press that for a set of 8 let alone just bang out some reps. Time for me to get stronger apparently.
-
Week 6
Day 1 (Back/abs)
Pre-Workout: 1 scoop Kaged Muscle C-HC Creatine
Upright Rows (EZ bar)
180x8
180x8
195x5
195x5
Landmine Rows with Lat-Blaster attachment
200x8
200x8
215x5
215x5
T-bar Rows +
160x10
160x10
160x10
Seal Rows (Dumbbells)
60x12
60x12
60x12
Decline sit-ups w/45 pound plate
3 sets of 30
Hanging leg raises
3 sets of 20
Trunk Rotators (with 45 pound plate)
3 sets of 50
Post-workout: None
Time of workout: 1 hour and 5 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Note: My 15 year old son did this whole workout with me. They emphasize bench, squat, cleans, for lifting on his football team--but do very little direct back work like this. So it was fun to see him push himself/struggle with some lifts he isn't used to. Kid is fkn strong though. :D
-
[QUOTE=Payton1221;1588714951]You are one StRoNg dude! This is some very big weight for an OHP.[/QUOTE]
[QUOTE=blue9steel;1588741581]No joke, I'm not sure I could push press that for a set of 8 let alone just bang out some reps. Time for me to get stronger apparently.[/QUOTE]
Thanks for the kind words, brahs. I am at a significantly less body weight than what I used to be, so I don't really think of this as even heavy anymore.
Here is a vid from 2016 of some STRONG OHP. Not exactly sure what I weighed at the time, but it was certainly 230+......
[youtube]rf3l-XmSQp4[/youtube]
On spread with both of you...........
-
Week 6
Day 2 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: 1 scoop Kaged Muscle C-HC Creatine
Flat Bench Press (Barbell)
255x8
255x8
270x5
270x5
Incline Bench Press (Swiss Bar) - Wide-Grip +
190x8
190x8
210x5
210x5
Military Press (Dumbbells)
60x10
60x10
60x10
Front Raises (Dumbbells) +
40x10
40x10
40x10
Cable Curls from squatting position
75x8
75x8
75x8
Pull-ups (neutral-grip)
3 sets of 10
Tricep push-down with 20" bar
80x8
80x8
80x8
Tricep rope push-downs
70x8
70x8
70x8
Post-workout: None
Time of workout: 1 hour and 10 minutes
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 6
Day 3 (Legs/Traps)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, walnuts, almond milk) and 1 scoop Kaged Muscle C-HC Creatine
Back Squats
270x8
270x8
290x8
290x8
Barbell Shrugs
385x15
385x15
385x15
Dumbbell Shrugs
60x25
60x25
60x25
Post-workout: None
Time of workout: 45 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 6
Day 4 (Back/Abs)
Pre-Workout: 1 scoop Kaged Muscle C-HC Creatine
Snatch-grip Deads (barbell)
305x8
305x8
325x5
325x5
Lat-pullowns
160x10
160x10
160x10
Face-Pulls +
85x10
85x10
85x10
Wrist Curls (Dumbbells)
50x20
50x20
50x20
Cable crunches
3 sets of 25 with 90 pounds
Kneeling Crunches--Rogue Bands
3 sets of 25
Wrist-Roller
3 sets of 5 with 7.5 pounds
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), Chrondroitin (275mg), and a Multi-vitamin
-
Week 6
Day 5 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: 1 scoop Kaged Muscle C-HC Creatine
Standing OHP (barbell)
170x8
170x8
185x5
185x5
Standing One-armed Landmine Presses
120x8
120x8
120x8
Butterflies (Dumbbells)
55x10
55x10
55x10
Lateral Raises (Dumbbells)
50x10
50x10
50x10
Standing Dumbbell Hammer Curls (dumbbells)
60x10
60x10
60x10
Standing Curls (Swiss Bar)
120x10
120x10
120x10
Overhead Rope-Extension
75x10
75x10
75x10
Triceps Dips
3 sets of 25
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 6
Day 6 (Cardio)
Pre-Workout: Coffee & a banana
5k run (on treadmill)
Post-workout: 1 scoop Kaged Muscle C-HC Creatine
Time of workout: 40 minutes (treadmill program has a warm-up walk and cool-down walk built into it).
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 7
Day 1 (Back/abs)
Pre-Workout: 1 scoop Kaged Muscle C-HC Creatine
Upright Rows (EZ bar)
185x8
185x8
200x5
200x5
Landmine Rows with Lat-Blaster attachment
200x8
200x8
220x5
220x5
T-bar Rows +
165x10
165x10
165x10
Seal Rows (Dumbbells)
60x12
60x12
60x12
Decline sit-ups w/45 pound plate
3 sets of 30
Hanging leg raises
3 sets of 20
Trunk Rotators (with 45 pound plate)
3 sets of 50
Post-workout: None
Time of workout: 1 hour and 5 minutes
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/Bi's/Tri's)
Pre-Workout: 1 scoop Kaged Muscle C-HC Creatine
Flat Bench Press (Barbell)
255x8
255x8
270x5
270x5
Incline Bench Press (Swiss Bar) - Wide-Grip
200x8
200x8
220x5
220x5
Military Press (Dumbbells)
60x10
60x10
60x10
Front Raises (Dumbbells) +
40x10
40x10
40x10
Cable Curls from squatting position
75x8
75x8
75x8
Pull-ups (neutral-grip)
3 sets of 10
Tricep push-down with 20" bar +
80x8
80x8
80x8
Tricep rope push-downs +
70x8
70x8
70x8
Post-workout: Gold Standard 100% Whey Protein (1.5 scoops Extreme Milk Chocolate flavor)
Time of workout: 1 hour and 10 minutes
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 7
Day 3 (Legs/Traps)
Pre-Workout: Oatmeal w/bananas and 1 scoop Kaged Muscle C-HC Creatine
Back Squats
270x8
270x8
290x8
290x8
Barbell Shrugs
385x15
385x15
385x15
Dumbbell Shrugs
60x25
60x25
60x25
Post-workout: None
Time of workout: 45 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 7
Day 4 (Back/Abs)
Pre-Workout: 1 scoop Kaged Muscle C-HC Creatine and a banana
Snatch-grip Deads (barbell)
305x8
305x8
325x5
325x5
Lat-pullowns
165x10
165x10
165x10
Face-Pulls
90x10
90x10
90x10
Wrist Curls (Dumbbells)
50x20
50x20
50x20
Cable crunches
3 sets of 25 with 90 pounds
Kneeling Crunches--Rogue Bands
3 sets of 25
Wrist-Roller
3 sets of 5 with 10 pounds
Post-workout: Gold Standard 100% Whey Protein (1.5 scoops Extreme Milk 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), Chrondroitin (275mg), and a Multi-vitamin
-
Week 7
Day 5 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: 1 scoop Kaged Muscle C-HC Creatine
Standing OHP (barbell)
170x8
170x8
185x5
185x5
Standing One-armed Landmine Presses
120x8
120x8
120x8
Butterflies (Dumbbells)
55x10
55x10
55x10
Lateral Raises (Dumbbells)
50x10
50x10
50x10
Standing Dumbbell Curls (dumbbells)
50x10
50x10
50x10
Standing Curls (Swiss Bar)
120x10
120x10
120x10
Overhead Rope-Extension
75x10
75x10
75x10
Triceps Dips
3 sets of 25
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
Note: OHP felt good.
-
Week 7
Day 6 (Cardio)
Pre-Workout: Coffee
5k run (on treadmill)
Post-workout: 1 scoop Kaged Muscle C-HC Creatine
Time of workout: 40 minutes (treadmill program has a warm-up walk and cool-down walk built into it).
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: Snowing outside this morning, so had to use the treadmill.
-
Week 8
Day 1 (Back/abs)
Pre-Workout: 1 scoop Kaged Muscle C-HC Creatine
Upright Rows (EZ bar)
190x8
190x8
205x5
205x5
Landmine Rows with Lat-Blaster attachment
205x8
205x8
225x5
225x5
T-bar Rows +
170x10
170x10
170x10
Seal Rows (Dumbbells)
60x12
60x12
60x12
Decline sit-ups w/45 pound plate
3 sets of 30
Hanging leg raises
3 sets of 20
Trunk Rotators (with 45 pound plate)
3 sets of 50
Post-workout: None
Time of workout: 1 hour and 5 minutes
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/Bi's/Tri's)
Pre-Workout: 1 scoop Kaged Muscle C-HC Creatine
Flat Bench Press (Barbell)
260x8
260x8
275x5
275x5
Incline Bench Press (Swiss Bar) - Wide-Grip
205x8
205x8
225x5
225x5
Military Press (Dumbbells)
60x10
60x10
60x10
Front Raises (Dumbbells)
45x10
45x10
45x10
Cable Curls from squatting position
75x8
75x8
75x8
Pull-ups (neutral-grip)
3 sets of 10
Tricep push-down with 20" bar
85x8
85x8
85x8
Tricep rope push-downs
75x8
75x8
75x8
Post-workout: None
Time of workout: 1 hour and 10 minutes
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 8
Day 3 (Legs/Traps)
Pre-Workout: 1 scoop Kaged Muscle C-HC Creatine
Back Squats
275x8
275x8
295x5
295x5
Barbell Shrugs
385x15
385x15
385x15
Dumbbell Shrugs
60x25
60x25
60x25
Post-workout: None
Time of workout: 45 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 8
Day 4 (Back/Abs)
Pre-Workout: 1 scoop Kaged Muscle C-HC Creatine
Snatch-grip Deads (barbell)
310x8
310x8
330x5
330x5
Lat-pullowns
165x10
165x10
165x10
Face-Pulls
90x10
90x10
90x10
Wrist Curls (Dumbbells)
50x20
50x20
50x20
Cable crunches
3 sets of 25 with 90 pounds
Kneeling Crunches--Rogue Bands
3 sets of 25
Wrist-Roller
3 sets of 5 with 10 pounds
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), Chrondroitin (275mg), and a Multi-vitamin
-
Week 8
Day 5 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: 1 scoop Kaged Muscle C-HC Creatine and a banana
Standing OHP (barbell)
175x8
175x8
190x5
190x5
Standing One-armed Landmine Presses
120x8
120x8
120x8
Butterflies (Dumbbells)
55x10
55x10
55x10
Lateral Raises (Dumbbells)
50x10
50x10
50x10
Standing Dumbbell Hammer-Curls (dumbbells)
60x10
60x10
60x10
Standing Curls (Swiss Bar)
125x10
125x10
125x10
Overhead Rope-Extension
75x10
75x10
75x10
Triceps Dips
3 sets of 25
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 40 minute outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: Not sure if it is just because it happens at the end of the week or not, but this is my most favorite workout of the week.
-
Week 8
Day 6 (Cardio)
Pre-Workout: Coffee
5k run (on treadmill)
Post-workout: 1 scoop Kaged Muscle C-HC Creatine
Time of workout: 40 minutes (treadmill program has a warm-up walk and cool-down walk built into it).
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 9
Day 1 (Back/abs)
Pre-Workout: 1 scoop Kaged Muscle C-HC Creatine
Upright Rows (EZ bar)
205x5
205x5
220x3
220x3
Landmine Rows with Lat-Blaster attachment
225x5
225x5
240x3
240x3
T-bar Rows
175x10
175x10
175x10
Seal Rows (Dumbbells)
60x12
60x12
60x12
Decline sit-ups w/45 pound plate
3 sets of 30
Hanging leg raises
3 sets of 20
Trunk Rotators (with 45 pound plate)
3 sets of 50
Post-workout: None
Time of workout: 1 hour and 5 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/Bi's/Tri's)
Pre-Workout: 1 scoop Kaged Muscle C-HC Creatine
Flat Bench Press (Barbell)
275x5
275x5
290x3
290x3
Incline Bench Press (Swiss Bar) - Wide-Grip
220x5
220x5
235x3
235x3
Military Press (Dumbbells)
60x10
60x10
60x10
Front Raises (Dumbbells) +
45x10
45x10
45x10
Cable Curls from squatting position
80x8
80x8
80x8
Pull-ups (neutral-grip)
3 sets of 10
Tricep push-down with 20" bar
90x10
90x10
90x10
Tricep rope push-downs
80x10
80x10
80x10
Post-workout: Gold Standard 100% Whey Protein (1.5 scoops Extreme Milk Chocolate flavor)
Time of workout: 1 hour and 10 minutes
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 (Legs/Traps)
Pre-Workout: 1 scoop Kaged Muscle C-HC Creatine and a banana
Back Squats
300x5
300x5
320x3
320x3
Barbell Shrugs
385x15
385x15
385x15
Dumbbell Shrugs
60x25
60x25
60x25
Post-workout: None
Time of workout: 45 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 9
Day 4 (Back/Abs)
Pre-Workout: 1 scoop Kaged Muscle C-HC Creatine and a banana
Snatch-grip Deads (barbell)
335x5
335x5
355x3
355x3
Lat-pullowns
170x10
170x10
170x10
Face-Pulls
90x10
90x10
90x10
Wrist Curls (Dumbbells)
50x20
50x20
50x20
Cable crunches
3 sets of 25 with 90 pounds
Kneeling Crunches--Rogue Bands
3 sets of 25
Wrist-Roller
3 sets of 5 with 10 pounds
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), Chrondroitin (275mg), and a Multi-vitamin
-
Week 9
Day 5 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: 1 scoop Kaged Muscle C-HC Creatine
Standing OHP (barbell)
175x8
175x8
190x5
190x5
Standing One-armed Landmine Presses
120x8
120x8
120x8
Butterflies (Dumbbells)
55x10
55x10
55x10
Lateral Raises (Dumbbells)
50x10
50x10
50x10
Standing Dumbbell Hammer-Curls (dumbbells)
60x10
60x10
60x10
Standing Curls (Swiss Bar)
125x10
125x10
125x10
Overhead Rope-Extension
75x10
75x10
75x10
Triceps Dips
3 sets of 25
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 1 (Back/abs)
Pre-Workout: 1 scoop Kaged Muscle C-HC Creatine
Upright Rows (EZ bar)
210x5
210x5
225x3
225x3
Landmine Rows with Lat-Blaster attachment
235x5
235x5
255x3
255x3
T-bar Rows
175x10
175x10
175x10
Seal Rows (Dumbbells)
60x12
60x12
60x12
Decline sit-ups w/45 pound plate
3 sets of 30
Hanging leg raises
3 sets of 20
Trunk Rotators (with 45 pound plate)
3 sets of 50
Post-workout: None
Time of workout: 1 hour and 5 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/Bi's/Tri's)
Pre-Workout: 1 scoop Kaged Muscle C-HC Creatine and a banana
Flat Bench Press (Barbell)
280x5
280x5
295x3
295x3
Incline Bench Press (Swiss Bar) - Wide-Grip +
220x5
220x5
235x3
235x3
Military Press (Dumbbells) +
60x10
60x10
60x10
Front Raises (Dumbbells)
45x10
45x10
45x10
Cable Curls from squatting position
85x8
85x8
85x8
Pull-ups (neutral-grip)
3 sets of 10
Tricep push-down with 20" bar
100x10
100x10
100x10
Tricep rope push-downs
90x10
90x10
90x10
Post-workout: Gold Standard 100% Whey Protein (1.5 scoops Extreme Milk Chocolate flavor)
Time of workout: 1 hour and 10 minutes
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 (Legs/Traps)
Pre-Workout: 1 scoop Kaged Muscle C-HC Creatine
Back Squats
300x5
300x5
320x3
320x3
Barbell Shrugs
385x15
385x15
385x15
Dumbbell Shrugs
60x25
60x25
60x25
Post-workout: None
Time of workout: 45 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
Note: Did a second miscellaneous workout later in the evening with my son.
-
Week 10
Day 4 (Back/Abs)
Pre-Workout: 1 scoop Kaged Muscle C-HC Creatine
Snatch-grip Deads (barbell)
335x5
335x5
355x3
355x3
Lat-pullowns
170x10
170x10
170x10
Face-Pulls
90x10
90x10
90x10
Wrist Curls (Dumbbells)
50x20
50x20
50x20
Cable crunches
3 sets of 25 with 90 pounds
Kneeling Crunches--Rogue Bands
3 sets of 25
Wrist-Roller
3 sets of 5 with 10 pounds
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 5 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: None
Standing OHP (barbell)
195x5
195x5
210x3
210x3
Standing One-armed Landmine Presses
120x8
120x8
120x8
Butterflies (Dumbbells)
55x10
55x10
55x10
Lateral Raises (Dumbbells)
50x10
50x10
50x10
Standing Dumbbell Hammer-Curls (dumbbells)
60x10
60x10
60x10
Standing Curls (Swiss Bar)
125x10
125x10
125x10
Overhead Rope-Extension
75x10
75x10
75x10
Triceps Dips
3 sets of 25
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 10
Day 6 (Cardio)
Pre-Workout: Coffee
5k run (on treadmill)
Post-workout: None
Time of workout: 40 minutes (treadmill program has a warm-up walk and cool-down walk built into it).
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 11
Day 1 (Back/abs)
Pre-Workout: Omelette
Upright Rows (EZ bar)
210x5
210x5
225x3
225x3
Landmine Rows with Lat-Blaster attachment
235x5
235x5
255x3
255x3
T-bar Rows
175x10
175x10
175x10
Seal Rows (Dumbbells)
60x12
60x12
60x12
Decline sit-ups w/45 pound plate
3 sets of 30
Hanging leg raises
3 sets of 20
Trunk Rotators (with 45 pound plate)
3 sets of 50
Post-workout: None
Time of workout: 1 hour and 5 minutes
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/Bi's/Tri's)
Pre-Workout: None
Flat Bench Press (Barbell)
280x5
280x5
295x3
295x3
Incline Bench Press (Swiss Bar) - Wide-Grip +
225x5
225x5
240x3
240x3
Military Press (Dumbbells) +
70x10
70x10
70x10
Front Raises (Dumbbells)
45x10
45x10
45x10
Cable Curls from squatting position
85x8
85x8
85x8
Pull-ups (neutral-grip)
3 sets of 10
Tricep push-down with 20" bar
100x10
100x10
100x10
Tricep rope push-downs
90x10
90x10
90x10
Post-workout: None
Time of workout: 1 hour and 10 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 11
Day 3 (Legs/Traps)
Pre-Workout: None
Back Squats
300x5
300x5
320x3
320x3
Barbell Shrugs
385x15
385x15
385x15
Dumbbell Shrugs
60x25
60x25
60x25
Post-workout: None
Time of workout: 45 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
Note: Did a second miscellaneous workout later in the evening with my son. Some Military Press, Dumbbell OHP, T-bar pull-downs, and skull-crushers.
