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Week 8
Day 4 (Cardio/Forearms)
Pre-Workout: NutriBullet Shake (banana, frozen blueberries, frozen strawberries, almonds, coconut oil, spinach, avocado, flax seed, scoop of PB Fit, almond milk)
3.5 mile outdoor run
Post-workout: None
Time of run: 32 minutes
Reverse Cable Curl
70x15
70x15
70x15
Dumbbell Wrist Curl (Flat bench)
30x20
30x20
30x20
Wrist Roller
3 sets of 5 with 5 pound plate
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg), and a Multi-vitamin
[QUOTE=ajdahlheimer;1382223003]I just started doing them. Not sure how good my form is/if I am doing them right. They are actually a little scary to do in my opinion because the shoulder if stretched to the max. Seems like it would be easy to tear something, so I keep the weight low.[/QUOTE]
I totally avoid them. I did them once and I think a rib slightly fractured or something. Haven't done them since. Too freaking scary.
[QUOTE=bradandblake;1382590533]I totally avoid them. I did them once and I think a rib slightly fractured or something. Haven't done them since. Too freaking scary.[/QUOTE]
You ever tried a wrist-roller for forearms, brah? Holy death. But not an injury worry, just an on-fire worry. And that's just w/5 pounds on there.
What's PB Fit?
[QUOTE=mirroroferised;1382691953]What's PB Fit?[/QUOTE]
It's a powder that makes your smoothie/shake taste like peanut butter. Only it's much more healthy (and gives a stronger taste of peanut butter) than putting actual real peanut butter in it.
[url]http://www.samsclub.com/sams/pb-fit-powder-30-oz/prod16480147.ip[/url]
I probably looked at it on the shelf in the store for 6 months before I had the balls to try it---now I'm hooked.
Ah yeah okay I think JTBny uses that all the time too. Forgot the name. Never been able to find it around here.
[QUOTE=mirroroferised;1382696843]Ah yeah okay I think JTBny uses that all the time too. Forgot the name. Never been able to find it around here.[/QUOTE]
The NutriBullet is pretty much the GOAT, brah. You literally can put ANYTHING healthy in there and as long as you put a banana and scoop of PB Fit in there--it will taste the same/good. You should see how much kale/spinach mix I cram into the thing.
I highly recommend getting one. It's probably my highest calorie meal I have all day when cutting.
[QUOTE=ajdahlheimer;1382690643]You ever tried a wrist-roller for forearms, brah? Holy death. But not an injury worry, just an on-fire worry. And that's just w/5 pounds on there.[/QUOTE]
Yeah I need to strengthen my forearms so that would be a good go to. I can't hold my max deadlift without straps now, so I probably should start fixing that.
[QUOTE=bradandblake;1382705963]Yeah I need to strengthen my forearms so that would be a good go to. I can't hold my max deadlift without straps now, so I probably should start fixing that.[/QUOTE]
I always did very minimal forearm work too. I recently bought a 20" bar for my pull-down machine, so I've been doing reverse cable curls with that, in addition to the wrist-wroller I purchased. Wrist curls are also something I added. I just do them before my run on my cardio day because forearm workouts don't really fatigue the whole body like a chest, shoulders, or legs workout would. Plus it gets my arms pumped up for my outdoor run. Had a gal honk at me yesterday (just cuz it was my wife doesn't mean it doesn't count, right? :D )
Very good forearm exercises in this video/article. Check it out. More than worth the watch/read.
[url]http://www.bodybuilding.com/fun/the-guns-of-wrath-frank-mcgraths-biceps-and-forearms-smoker.html[/url]
[QUOTE=ajdahlheimer;1382706623]I always did very minimal forearm work too. I recently bought a 20" bar for my pull-down machine, so I've been doing reverse cable curls with that, in addition to the wrist-wroller I purchased. Wrist curls are also something I added. I just do them before my run on my cardio day because forearm workouts don't really fatigue the whole body like a chest, shoulders, or legs workout would. Plus it gets my arms pumped up for my outdoor run. Had a gal honk at me yesterday (just cuz it was my wife doesn't mean it doesn't count, right? :D )
Very good forearm exercises in this video/article. Check it out. More than worth the watch/read.
[url]http://www.bodybuilding.com/fun/the-guns-of-wrath-frank-mcgraths-biceps-and-forearms-smoker.html[/url][/QUOTE]
Hahaha nice. Of course, it counts even more! I'll check it out. McGrath has some stumps for sure.
[QUOTE=bradandblake;1382707303]Hahaha nice. Of course, it counts even more! I'll check it out. McGrath has some stumps for sure.[/QUOTE]
McGrath seems like a cool down to Earth guy. I've found his meal prep vids quite helpful as well. And he's a fellow Epic Beard'er. :D
Week 8
Day 5 (legs/triceps/abs)
Pre-Workout: NutriBullet Shake (frozen blueberries, frozen strawberries, banana, avocado, flax seed, scoop of PB Fit, coconut oil, spinach, almonds, almond milk)
Back Squats +
135x10
205x8
205x8
222x5
225x5
Tricep rope push-downs
70x15
75x15
75x15
Tricep push-down with 20" bar
105x15
105x15
105x15
Skull-crushers (EZ-bar)
95x12
95x12
95x12
Dips
3 sets of 20
Behind the neck tricep rope push-down
60x15
60x15
60x15
Decline sit-ups w/45 pound plate
3 sets of 25
Hanging leg raises
3 sets of 20
Post-workout: Phase8 (1 scoop peanut butter chocolate w/water)
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg), and a Multi-vitamin
A little shot after ab-day. Looks like my phone is blowing up, but abs are looking better. :D 218 pounds this morning.
[IMG]http://i59.tinypic.com/x1nl8h.jpg[/IMG]
Week 8
Day 6 (Cardio)
Pre-Workout: Coffee
3.5 mile outdoor run
Post-workout: NutriBullet Shake (avocado, frozen blueberries, frozen strawberries, banana, Greek yogurt, flax seed, scoop of PB Fit, walnuts, coconut oil, almond milk)
Time of workout: 31 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg), and a Multi-vitamin
Note: Fasted cardio (other than coffee). Wish I could run in the morning all the time. So beautiful and cool outside compared to my afternoon runs.
218.8 this morning
[img]http://imagecdn.bodybuilding.com/img/user_images/growable/2015/08/07/71726211/gallerypic/FpjTTtVSSlYKreGeFtPZNLZPjEAGoWziFMRW-610xh.jpg[/img]
Week 9
Day 1 (Shoulders)
Pre-Workout: None
Military Press (barbell)
135x12
175x12
185x7
195x5
205x3
Standing OHP(dumbbell)
50x15
50x15
55x12
Lateral Raises (dumbbell)
35x15
35x15
40x15
Front Raises (Swiss Bar)
75x15
75x15
75x15
Shrugs (barbell)
295x15
295x15
295x15
Shrugs (dumbell)
60x25
60x25
60x25
Pull-ups (ultra wide-grip)
3 sets of 10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Resistance Tube bands-Lateral Raises
3 sets of 15
Resistance Tube bands-OHP
3 sets of 15
Post-workout: None
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg), and a Multi-vitamin
Week 9
Day 2 (Chest)
Pre-Workout: NutriBullet Shake (banana, frozen blueberries, frozen strawberries, walnuts, coconut oil, spinach, flax seed, scoop of PB Fit, almond milk)
Flat Bench Press (barbell)
225x12
255x8
275x5
295x3
Incline Bench Press (barbell) +
185x12
205x8
225x5
245x3
Incline Bench Press (Swiss bar)
150x12
170x8
190x5
210x3
Close-Grip Bench Press (Swiss bar)
135x12
150x8
170x5
Dumbell Pullovers (dumbbell)
40x15
40x15
40x15
Butterflies (dumbbell)
40x15
40x15
40x15
Resistance Tube bands-Butterflies
3 sets of 15
Resistance Tube bands-Pulls
3 sets of 15 (each arm)
Post-workout: Phase8 (1 scoop peanut butter chocolate flavor w/water)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg) and a Multi-vitamin
I see you're still throwing around a lot of poundage AJ. Huge chest day! But does your beard even lift?
[QUOTE=Jbizzlechizzle;1383785873]I see you're still throwing around a lot of poundage AJ. Huge chest day! But does your beard even lift?[/QUOTE]
Yeah, I had to rev up the poundage a little bit. 7 weeks of that lower weight/higher rep stuff was enough for me. I do think it helped me overcome my weight loss plateau though. Now I'm choosing to lift more instinctively instead of a planned out regimented sets/reps workout. I felt strong yesterday, particularly on incline. Could have done quite a bit more w/both the straight and swiss bar.
My son's football started yesterday and I am coaching him again, so I needed to get my swole on before throwing around some 6th graders out on the field last night! :D
Week 9
Day 3 (Back and Biceps)
Pre-Workout: NutriBullet Shake (frozen blueberries, frozen strawberries, banana, scoop of PB Fit, spinach, walnuts, coconut oil, flax seed, almond milk)
Upright Row (EZ-bar)
175x12
175x12
195x8
195x8
Bent-over Rows (Swiss bar)
175x10
175x10
175x10
Preacher Curls (EZ-bar)
95x12
110x8
125x5
Bicep Curls (dumbbells)
45x12
50x10
55x8
Bicep Curls (Swiss bar)
75x15
85x10
95x8
Pull-ups (hammer-grip)
3 sets of 10
Cable curls
80x15
80x15
80x15
Rope Hammer Curl
80x15
80x15
80x15
Trunk Rotators (with 45 pound plate)
3 sets of 50
Resistance Tube bands-Bent over row
3 sets of 15
Resistance Tube bands-bicep curls
3 sets of 15
Post-workout: Phase8 (1 scoop peanut butter chocolate flavor w/water)
Time of workout: 1 hour and 20 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg), and a Multi-vitamin
Week 9
Day 4 (Cardio/Forearms)
Pre-Workout: NutriBullet Shake (banana, frozen blueberries, frozen strawberries, walnuts, coconut oil, spinach, flax seed, scoop of PB Fit, almond milk)
3.5 mile outdoor run
Post-workout: None
Time of run: 32 minutes
Reverse Cable Curl
70x15
70x15
70x15
Dumbbell Wrist Curl (Flat bench)
35x20
35x20
35x20
Wrist Roller
3 sets of 5 with 5 pound plate
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg), and a Multi-vitamin
Note: Very hot and humid run. Got honked at by a chick (my wife again). :D
Week 9
Day 5 (legs/triceps/abs)
Pre-Workout: N.O. X-Plode (1 scoop grape flavor w/water).
Back Squats +
135x10
(Couldn't do rest of my squat workout. Back was much too tight from coaching my kid in football the last 4 nights. Hopefully I can make it up this weekend, if my back feels better)
Tricep rope push-downs
80x15
80x15
80x15
Tricep push-down with 20" bar
105x15
105x15
105x15
Skull-crushers (EZ-bar)
95x12
95x12
95x12
Dips
3 sets of 20
Behind the neck tricep rope push-down
70x15
70x15
70x15
Decline sit-ups w/45 pound plate
3 sets of 25
Hanging leg raises
3 sets of 20
Post-workout: NutriBullet Shake (frozen blueberries, frozen strawberries, banana, flax seed, scoop of PB Fit, coconut oil, spinach, walnuts, almond milk)
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg), and a Multi-vitamin
Hope the back is ok. You never know with those things how is gonna feel from one day to the next. Your body will let you know when you're ready. You still got some quality work done.
[QUOTE=Jbizzlechizzle;1384550523]Hope the back is ok. You never know with those things how is gonna feel from one day to the next. Your body will let you know when you're ready. You still got some quality work done.[/QUOTE]
Thanks Bizz. I felt like I didn't get anything accomplished yesterday.......THEN I woke this morning and my triceps have some crazy DOM's going on. So you were absolutely right in your assumption. Thanks for continuing to follow my journal, brah...
Also, RG3 looked good in his first preseason game. :D
Week 9
Day 6 (Cardio)
Pre-Workout: Coffee and 3 eggs
3.5 mile outdoor run
Post-workout: None
Time of workout: 33 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg), and a Multi-vitamin
Note: I paid for not getting my a$$ in gear earlier this morning. 83 degrees with a 92 degree real feel thanks to the humidity. Hammered it out though.
Week 10
Day 1 (Shoulders)
Pre-Workout: Coffee
Standing OHP (barbell)
135x12
155x10
170x8
185x4
185x3
Standing OHP(dumbbell)
50x15
50x15
55x12
Lateral Raises (dumbbell)
40x15
40x15
40x15
Front Raises (Swiss Bar)
75x15
75x15
75x15
Shrugs (barbell)
295x15
295x15
295x15
Shrugs (dumbell)
60x25
60x25
60x25
Pull-ups (ultra wide-grip)
3 sets of 10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Resistance Tube bands-Lateral Raises
3 sets of 15
Resistance Tube bands-OHP
3 sets of 15
Post-workout: Phase8 (1 scoop peanut butter chocolate flavor w/water)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg), and a Multi-vitamin
Week 10
Day 2 (Chest)
Pre-Workout: NutriBullet Shake (banana, frozen blueberries, frozen strawberries, walnuts, coconut oil, spinach, a sample of vanilla protein powder, scoop of PB Fit, almond milk)
Flat Bench Press (barbell)
230x12
260x8
280x5
300x3
Incline Bench Press (barbell) +
190x12
210x8
230x5
250x3
Flat Bench Press (Swiss bar)
205x12
225x7
240x5
240x4
Close-Grip Bench Press (Swiss bar)
135x12
150x8
170x5
Dumbell Pullovers (dumbbell)
40x15
40x15
40x15
Butterflies (dumbbell) +
40x15
40x15
40x15
Resistance Tube bands-Butterflies
3 sets of 15
Resistance Tube bands-Pulls
3 sets of 15 (each arm)
Post-workout: None
Time of workout: 1 hour and 10 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg) and a Multi-vitamin
Week 10
Day 3 (Back and Biceps)
Pre-Workout: NutriBullet Shake (frozen blueberries, frozen strawberries, banana, scoop of PB Fit, spinach, walnuts, coconut oil, flax seed, almond milk)
Upright Row (EZ-bar)
175x12
175x12
195x8
195x8
Bent-over Rows (Swiss bar)
175x10
175x10
175x10
Preacher Curls (EZ-bar)
95x12
110x8
125x5
Bicep Curls (dumbbells)
45x12
50x10
55x8
Bicep Curls (Swiss bar)
85x10
85x10
85x10
Pull-ups (hammer-grip)
3 sets of 10
Cable curls
80x15
80x15
80x15
Rope Hammer Curl
80x15
80x15
80x15
Trunk Rotators (with 45 pound plate)
3 sets of 50
Resistance Tube bands-Bent over row
3 sets of 15
Resistance Tube bands-bicep curls
3 sets of 15
Post-workout: Phase8 (1 scoop peanut butter chocolate flavor w/water)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg), and a Multi-vitamin
Week 10
Day 4 (legs/triceps/abs)
Pre-Workout: NutriBullet Shake (frozen blueberries, frozen strawberries, banana, flax seed, scoop of PB Fit, coconut oil, spinach, walnuts, almond milk)
Back Squats +
135x10
185x8
205x8
205x8
225x5
Tricep rope push-downs
85x15
85x15
85x15
Tricep push-down with 20" bar
110x15
110x15
110x15
Skull-crushers (EZ-bar)
95x12
95x12
95x12
Dips
3 sets of 20
Behind the neck tricep rope push-down
60x15
60x15
60x15
Decline sit-ups w/45 pound plate
3 sets of 25
Hanging leg raises
3 sets of 20
Post-workout: Phase8 (1 scoop peanut butter chocolate w/almond milk)
Time of workout: 1 hour and 5 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg), and a Multi-vitamin
Note: I bumped this workout up one day because my back was feeling better and I wanted to get legs in just in case my back got tight again after my son's football practice tonight. Back felt pretty good up until my very last set of squats and it got tight again. Whatever.
Looks like your making some nice headway man.
BTW, McGrath, my idle.
Keep it up.
[QUOTE=ajdahlheimer;1382928173]
A little shot after ab-day. Looks like my phone is blowing up, but abs are looking better. :D 218 pounds this morning.
[IMG]http://i59.tinypic.com/x1nl8h.jpg[/IMG][/QUOTE]
Looking great man especially for 218. You're doing great with your cut!
[QUOTE=DocJekyll;1385690993]Looks like your making some nice headway man.
BTW, McGrath, my idle.
Keep it up.[/QUOTE]
Thanks brah. Slowly but surely. I feel like I'm starting to get my strength back after the shock of the initial weight loss. McGrath is tha man. He's a straight-shooter, but doesn't do it in an arrogant way like a lot of the other big-timers.
[QUOTE=mirroroferised;1385707553]Looking great man especially for 218. You're doing great with your cut![/QUOTE]
Appreciate it, brah. Goal is 213 (no idea why I picked that number btw). :D