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[QUOTE=ajdahlheimer;1333329191]It's just two days a week, brah. Used to do three days, but I missed lifting heavy things 4 days--so had to remedy that. :D[/QUOTE]
For me lifting heavy beats out cardio every time.
Overall, strong lifts.
How do you like the swiss bar?
[QUOTE=Korr;1334190041]
How do you like the swiss bar?[/QUOTE]
It's tha bomb, brah. Totally got me reinvigorated to lift. I plan in bumping the original swiss bar threads once I get some videos of various lifts with the bar taken. It's just tough cuz I'm a lift alone/home gym guy.
It's really to bench and OHP with the thing. Really look forward to it.
[QUOTE=ajdahlheimer;1334196671]It's tha bomb, brah. Totally got me reinvigorated to lift. I plan in bumping the original swiss bar threads once I get some videos of various lifts with the bar taken. It's just tough cuz I'm a lift alone/home gym guy.
It's really to bench and OHP with the thing. Really look forward to it.[/QUOTE]I'm looking forward to the swiss bar videos. Git 'er dun!
Week 7
Day 2 (Chest)
Pre-Workout: None
Flat Bench Press (barbell)
285x8
285x8
300x5
300x5
Butterflies (dumbbell)
55x10
55x10
55x10
Incline Bench Press (barbell)
225x8
225x8
240x5
240x5
Incline Bench Press (dumbbell)
60x12
60x12
60x12
Dips
3 sets of 20
Raised push-ups
3 sets of 20
Weighted Decline sit-ups (with 45 pound plate)
3 sets of 20
Trunk Rotators (with 45 pound plate)
3 sets of 50
Resistance Tube bands-Butterflies
3 sets of 15
Resistance Tube bands-Pulls
3 sets of 15 (each arm)
Post-workout: Phase8 (1 scoop Cookies 'N' Cream flavor)
Time of workout: 1 hour and 20 minutes
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
Week 7
Day 3 (Accessory Day)
Pre-Workout: None
Upright Row (EZ bar)
175x10
175x10
175x10
Bent Over Rows (Swiss bar)
145x10
145x10
145x10
Triceps Kickbacks (dumbbell)
45x10 (each arm)
45x10 (each arm)
45x10 (each arm)
Single arm tricep pulley
50x12 (each arm)
50x12 (each arm)
50x12 (each arm)
Shoulder shrugs (barbell)
275x15
275x15
275x15
Shoulder shrugs (dumbbell)
60x25
60x25
60x25
Pull-ups
3 sets of 10
Front Raises (Swiss bar)
90x10
90x10
90x10
Resistance Tube bands-Lateral raises
3 sets of 15
Resistance Tube bands-Behind head triceps extensions
3 sets of 15
Behind head triceps extensions (dumbbell)
60x15
60x15
60x15
Post-workout: Phase8 (1 scoop Cookies 'N' Cream flavor)
Time of workout: 1 hour and 20 minutes
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
Week 7
Day 4 (Cardio)
Pre-Workout: None
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) and a Multi-vitamin
Week 7
Day 5 (secondary chest/ab day)
Pre-Workout: None
Flat Bench Press (w/35 pound Swiss Bar)
230x8
230x8
245x5
[b]245x10 (went to exhaustion for video)[/b]
Incline Bench Press (w/35 pound Swiss Bar)
210x8
210x8
225x5
[b]225x10 (went to exhaustion for video)[/b]
Close-grip Bench Press (w/35 pound Swiss Bar)
190x8
190x8
205x5
[b]205x10 (went to exhaustion for video)[/b]
Leg raises (while hanging from pull-up bar)
3 sets of 20
Post-workout: Phase8 (1 scoop Cookies 'N' Cream flavor)
Time of workout: 45 minutes
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
Lift vids:
[youtube]jXz3yJj4h14[/youtube]
[youtube]Wzb-oUTXFEQ[/youtube]
[youtube]S0NEbb55kgk[/youtube]
Person videoing accidentally took a picture instead of video before the first vid--I thought it was a pretty cool pic of me "getting into to my beast-mode".
[IMG]http://i57.tinypic.com/o6dv6u.jpg[/IMG]
Week 7
Day 6 (Cardio)
Pre-Workout: None
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) and a Multi-vitamin
Week 8
Day 1 (Shoulders/Biceps)
Pre-Workout: Arnold Schwarzenegger Series - Iron CRE3 (1 scoop Fruit Punch flavor)
Overhead Press (w/35 pound Swiss bar)
175x8
175x8
185x5
[b]185x9 (video below)[/b]
Overhead Press (dumbbells)
60x10
60x10
60x10
Preacher Curls (EZ bar)
125x8
125x8
125x8
Dumbbell Curls
55x9
55x9
55x9
Barbell Curls (w/35 pound Swiss Bar)
[b]105x10 (video below)[/b]
105x10
105x10
Pull-ups (hammer-grip)
3 sets of 10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Preacher Curls (dumbbell)
45x10
45x10
45x10
Resistance Tube bands-OHP
3 sets of 15
Resistance Tube bands-Bent over row
3 sets of 15
Resistance Tube bands-bicep curls
3 sets of 15
Post-workout: Phase8 (1 scoop vanilla flavor) and Arnold Schwarzenegger Series - Iron CRE3 (1/2 scoop Fruit Punch flavor)
Time of workout: 1 hour and 30 minutes
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
Videos:
[youtube]y5Rgoq7RfGA[/youtube]
[youtube]WPnoXm1X87I[/youtube]
Week 8
Day 2 (Chest)
Pre-Workout: Arnold Schwarzenegger Series - Iron CRE3 (1 scoop Fruit Punch flavor)
Flat Bench Press (barbell)
285x8
285x8
300x5
300x5
Butterflies (dumbbell)
55x10
55x10
55x10
Incline Bench Press (barbell)
230x8
230x8
245x5
245x5
Incline Bench Press (dumbbell)
60x12
60x12
60x12
Dips
3 sets of 20
Raised push-ups
3 sets of 20
Weighted Decline sit-ups (with 45 pound plate)
3 sets of 20
Trunk Rotators (with 45 pound plate)
3 sets of 50
Resistance Tube bands-Butterflies
3 sets of 15
Resistance Tube bands-Pulls
3 sets of 15 (each arm)
Post-workout: Phase8 (1 scoop vanilla flavor) and Arnold Schwarzenegger Series - Iron CRE3 (1/2 scoop Fruit Punch flavor)
Time of workout: 1 hour and 20 minutes
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
Week 8
Day 3 (Accessory Day)
Pre-Workout: Arnold Schwarzenegger Series - Iron CRE3 (1 scoop Fruit Punch flavor)
Upright Row (EZ bar)
175x10
175x10
175x10
Bent Over Rows (Swiss bar)
145x10
145x10
145x10
Triceps Kickbacks (dumbbell)
45x10 (each arm)
45x10 (each arm)
45x10 (each arm)
Single arm tricep pulley
50x12 (each arm)
50x12 (each arm)
50x12 (each arm)
Shoulder shrugs (barbell)
2875x15
285x15
285x15
Shoulder shrugs (dumbbell)
60x25
60x25
60x25
Pull-ups
3 sets of 10
Front Raises (Swiss bar)
90x10
90x10
90x10
Resistance Tube bands-Lateral raises
3 sets of 15
Resistance Tube bands-Behind head triceps extensions
3 sets of 15
Behind head triceps extensions (dumbbell)
60x15
60x15
60x15
Post-workout: Phase8 (1 scoop vanilla flavor) and Arnold Schwarzenegger Series - Iron CRE3 (1/2 scoop Fruit Punch flavor)
Time of workout: 1 hour and 10 minutes
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
[QUOTE=ajdahlheimer;1336670241]Week 8
Day 3 (Accessory Day)
Pre-Workout: Arnold Schwarzenegger Series - Iron CRE3 (1 scoop Fruit Punch flavor)
Upright Row (EZ bar)
175x10
175x10
175x10
Bent Over Rows (Swiss bar)
145x10
145x10
145x10
Triceps Kickbacks (dumbbell)
45x10 (each arm)
45x10 (each arm)
45x10 (each arm)
Single arm tricep pulley
50x12 (each arm)
50x12 (each arm)
50x12 (each arm)
Shoulder shrugs (barbell)
2875x15
285x15
285x15
Shoulder shrugs (dumbbell)
60x25
60x25
60x25
Pull-ups
3 sets of 10
Front Raises (Swiss bar)
90x10
90x10
90x10
Resistance Tube bands-Lateral raises
3 sets of 15
Resistance Tube bands-Behind head triceps extensions
3 sets of 15
Behind head triceps extensions (dumbbell)
60x15
60x15
60x15
Post-workout: Phase8 (1 scoop vanilla flavor) and Arnold Schwarzenegger Series - Iron CRE3 (1/2 scoop Fruit Punch flavor)
Time of workout: 1 hour and 10 minutes
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin[/QUOTE]That's a big money accessory day right there... keep it up AJ.
Week 8
Day 4 (Cardio)
Pre-Workout: None
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) and a Multi-vitamin
impressive work in here! it's been a while since I've stopped in. curious how you do the upright row @ 175. I feel like that kind of weight would rip my shoulders apart LOL some days I struggle to do reps with 90 lb + bar
mirin the bench reps!
[QUOTE=hmmmm16417;1337317051]impressive work in here! it's been a while since I've stopped in. curious how you do the upright row @ 175. I feel like that kind of weight would rip my shoulders apart LOL some days I struggle to do reps with 90 lb + bar
[/QUOTE]
hmmmm16417--I have always done upright row with an EZ-bar and my frame is so shoulder dominant that they have always been pretty easy. 175x10 really isn't challenging. I just am typically gassed from the prior two days of heavy lifting (shoulder/bi day and chest day) that I don't like to push it too much on that assistant day. 3 days of lifting in a row is rough for the amount of volume I do.
But try them with an easy bar, if you have one...
Week 8
Day 5 (secondary chest/ab day)
Pre-Workout: None
Flat Bench Press (w/35 pound Swiss Bar)
235x8
235x8
250x5
250x5
Incline Bench Press (w/35 pound Swiss Bar)
215x8
215x8
230x5
230x5
Close-grip Bench Press (w/35 pound Swiss Bar)
195x8
195x8
210x5
210x5
Leg raises (while hanging from pull-up bar)
3 sets of 20
Post-workout: None
Time of workout: 45 minutes
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
Week 8
Day 6 (Cardio)
Pre-Workout: None
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) and a Multi-vitamin
Back on the horse after a 3 day break. Been sick (upper respiratory) and had a non-lifting injury I was dealing with (deep bone bruise on elbow, so did standing barbell curls instead of preacher).
Week 9
Day 1 (Shoulders/Biceps)
Pre-Workout: None
Overhead Press (w/35 pound Swiss bar)
190x5
190x5
205x3
205x3
Overhead Press (dumbbells)
60x10
60x10
60x10
Standing Curls (EZ bar)
115x10
115x10
115x10
Dumbbell Curls
55x9
55x9
55x9
Barbell Curls (w/35 pound Swiss Bar)
105x10
105x10
105x10
Pull-ups (hammer-grip)
3 sets of 10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Resistance Tube bands-OHP
3 sets of 15
Resistance Tube bands-Bent over row
3 sets of 15
Resistance Tube bands-bicep curls
3 sets of 15
Post-workout: Phase8 (1 scoop vanilla flavor)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
Week 9
Day 2 (Chest)
Pre-Workout: Arnold Schwarzenegger Series - Iron CRE3 (1 scoop Fruit Punch flavor)
Flat Bench Press (barbell)
300x5
300x5
315x3
315x3
Butterflies (dumbbell)
55x10
55x10
55x10
Incline Bench Press (barbell)
250x5
250x5
265x3
265x3
Incline Bench Press (dumbbell)
60x12
60x12
60x12
Dips
3 sets of 20
Raised push-ups
3 sets of 20
Weighted Decline sit-ups (with 45 pound plate)
3 sets of 20
Trunk Rotators (with 45 pound plate)
3 sets of 50
Resistance Tube bands-Butterflies
3 sets of 15
Resistance Tube bands-Pulls
3 sets of 15 (each arm)
Post-workout: Phase8 (1 scoop vanilla flavor) and Arnold Schwarzenegger Series - Iron CRE3 (1/2 scoop Fruit Punch flavor)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
Week 9
Day 3 (Accessory Day)
Pre-Workout: Arnold Schwarzenegger Series - Iron CRE3 (1 scoop Fruit Punch flavor)
Upright Row (EZ bar)
175x10
175x10
175x10
Bent Over Rows (Swiss bar)
145x10
145x10
145x10
Triceps Kickbacks (dumbbell)
45x10 (each arm)
45x10 (each arm)
45x10 (each arm)
Single arm tricep pulley
50x12 (each arm)
50x12 (each arm)
50x12 (each arm)
Shoulder shrugs (barbell)
285x15
285x15
285x15
Shoulder shrugs (dumbbell)
60x25
60x25
60x25
Pull-ups
3 sets of 10
Front Raises (Swiss bar)
90x10
90x10
90x10
Resistance Tube bands-Lateral raises
3 sets of 15
Resistance Tube bands-Behind head triceps extensions
3 sets of 15
Behind head triceps extensions (dumbbell)
60x15
60x15
60x15
Post-workout: Phase8 (1 scoop vanilla flavor) and Arnold Schwarzenegger Series - Iron CRE3 (1/2 scoop Fruit Punch flavor)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
Week 9
Day 5 (secondary chest/ab day)
Pre-Workout: Arnold Schwarzenegger Series - Iron CRE3 (1 scoop Fruit Punch flavor)
Flat Bench Press (w/35 pound Swiss Bar)
255x5
255x5
270x3
270x3
Incline Bench Press (w/35 pound Swiss Bar)
235x5
235x5
250x3
250x3
Close-grip Bench Press (w/35 pound Swiss Bar)
210x5
210x5
225x3
225x3
Leg raises (while hanging from pull-up bar)
3 sets of 20
Post-workout: Phase8 (1 scoop vanilla flavor)
Time of workout: 45 minutes
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
Week 9
Day 6 (Cardio)
Pre-Workout: None
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) and a Multi-vitamin
Week 10
Day 1 (Shoulders/Biceps)
Pre-Workout: Arnold Schwarzenegger Series - Iron CRE3 (1 scoop Fruit Punch flavor)
Overhead Press (w/35 pound Swiss bar)
190x5
190x5
205x3
205x3
Overhead Press (dumbbells)
60x10
60x10
60x10
Standing Curls (EZ bar)
115x10
115x10
115x10
Dumbbell Curls
55x9
55x9
55x9
Barbell Curls (w/35 pound Swiss Bar)
105x10
105x10
105x10
Pull-ups (hammer-grip)
3 sets of 10
Reverse Curls (EZ bar)
75x10
75x10
75x10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Resistance Tube bands-OHP
3 sets of 15
Resistance Tube bands-Bent over row
3 sets of 15
Resistance Tube bands-bicep curls
3 sets of 15
Post-workout: Phase8 (1 scoop vanilla flavor) and Arnold Schwarzenegger Series - Iron CRE3 (1/2 scoop Fruit Punch flavor)
Time of workout: 1 hour and 20 minutes
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
Week 10
Day 2 (Chest)
Pre-Workout: Arnold Schwarzenegger Series - Iron CRE3 (1 scoop Fruit Punch flavor)
Flat Bench Press (barbell)
305x5
305x5
320x3
320x3
Butterflies (dumbbell)
55x10
55x10
55x10
Incline Bench Press (barbell)
255x5
255x5
270x3
270x3
Incline Bench Press (dumbbell)
60x12
60x12
60x12
Dips
3 sets of 20
Raised push-ups
3 sets of 20
Weighted Decline sit-ups (with 45 pound plate)
3 sets of 20
Trunk Rotators (with 45 pound plate)
3 sets of 50
Resistance Tube bands-Butterflies
3 sets of 15
Resistance Tube bands-Pulls
3 sets of 15 (each arm)
Post-workout: Phase8 (1 scoop vanilla flavor) and Arnold Schwarzenegger Series - Iron CRE3 (1/2 scoop Fruit Punch flavor)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin[/QUOTE]
Week 10
Day 3 (Accessory Day)
Pre-Workout: Arnold Schwarzenegger Series - Iron CRE3 (1 scoop Fruit Punch flavor)
Upright Row (EZ bar)
175x10
175x10
175x10
Bent Over Rows (Swiss bar)
150x10
150x10
150x10
Triceps Kickbacks (dumbbell)
45x10 (each arm)
45x10 (each arm)
45x10 (each arm)
Single arm tricep pulley
50x12 (each arm)
50x12 (each arm)
50x12 (each arm)
Shoulder shrugs (barbell)
295x15
295x15
295x15
Shoulder shrugs (dumbbell)
60x25
60x25
60x25
Pull-ups
3 sets of 10
Front Raises (Swiss bar)
90x10
90x10
90x10
Resistance Tube bands-Lateral raises
3 sets of 15
Resistance Tube bands-Behind head triceps extensions
3 sets of 15
Behind head triceps extensions (dumbbell)
60x15
60x15
60x15
Post-workout: Phase8 (1 scoop vanilla flavor) and Arnold Schwarzenegger Series - Iron CRE3 (1/2 scoop Fruit Punch flavor)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
Week 10
Day 5 (secondary chest/ab day)
Pre-Workout: Arnold Schwarzenegger Series - Iron CRE3 (1 scoop Fruit Punch flavor)
Flat Bench Press (w/35 pound Swiss Bar)
255x5
255x5
270x3
270x3
Incline Bench Press (w/35 pound Swiss Bar)
235x5
235x5
250x3
250x3
Close-grip Bench Press (w/35 pound Swiss Bar)
210x5
210x5
225x3
225x3
Leg raises (while hanging from pull-up bar)
3 sets of 20
Post-workout: None
Time of workout: 45 minutes
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
Was really pushing it today w/o a spotter. I had a spotter last week when I did this same workout. Damn.
Skipping my cardio days this week as I am off to go spear fishing through the ice this weekend. Peace out!
[IMG]http://i57.tinypic.com/b4exqo.jpg[/IMG]
Week 11
Day 1 (Shoulders/Biceps)
Pre-Workout: Arnold Schwarzenegger Series - Iron CRE3 (1 scoop Fruit Punch flavor)
Overhead Press (w/35 pound Swiss bar)
190x5
190x5
205x3
205x3
Overhead Press (dumbbells)
60x10
60x10
60x10
Standing Curls (EZ bar)
115x10
115x10
115x10
Dumbbell Curls
55x9
55x9
55x9
Barbell Curls (w/35 pound Swiss Bar)
105x10
105x10
105x10
Pull-ups (hammer-grip)
3 sets of 10
Reverse Curls (EZ bar)
75x10
75x10
75x10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Resistance Tube bands-OHP
3 sets of 15
Resistance Tube bands-Bent over row
3 sets of 15
Resistance Tube bands-bicep curls
3 sets of 15
Post-workout: Phase8 (1 scoop vanilla flavor) and Arnold Schwarzenegger Series - Iron CRE3 (1/2 scoop Fruit Punch flavor)
Time of workout: 1 hour and 20 minutes
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
Week 11
Day 2 (Chest)
Pre-Workout: Arnold Schwarzenegger Series - Iron CRE3 (1 scoop Fruit Punch flavor)
Flat Bench Press (barbell)
305x5
305x5
320x3
320x3
Butterflies (dumbbell)
55x10
55x10
55x10
Incline Bench Press (barbell)
260x5
260x5
275x3
275x3
Incline Bench Press (dumbbell)
60x12
60x12
60x12
Dips
3 sets of 20
Raised push-ups
3 sets of 20
Weighted Decline sit-ups (with 45 pound plate)
3 sets of 20
Trunk Rotators (with 45 pound plate)
3 sets of 50
Resistance Tube bands-Butterflies
3 sets of 15
Resistance Tube bands-Pulls
3 sets of 15 (each arm)
Post-workout: Phase8 (1 scoop vanilla flavor) and Arnold Schwarzenegger Series - Iron CRE3 (1/2 scoop Fruit Punch flavor)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
Week 11
Day 3 (Accessory Day)
Pre-Workout: Arnold Schwarzenegger Series - Iron CRE3 (1 scoop Fruit Punch flavor)
Upright Row (EZ bar)
175x10
175x10
175x10
Bent Over Rows (Swiss bar)
155x10
155x10
155x10
Triceps Kickbacks (dumbbell)
45x10 (each arm)
45x10 (each arm)
45x10 (each arm)
Single arm tricep pulley
50x12 (each arm)
50x12 (each arm)
50x12 (each arm)
Shoulder shrugs (barbell)
295x15
295x15
295x15
Shoulder shrugs (dumbbell)
60x25
60x25
60x25
Pull-ups
3 sets of 10
Front Raises (Swiss bar)
90x10
90x10
90x10
Resistance Tube bands-Lateral raises
3 sets of 15
Resistance Tube bands-Behind head triceps extensions
3 sets of 15
Behind head triceps extensions (dumbbell)
60x15
60x15
60x15
Post-workout: Phase8 (1 scoop vanilla flavor) and Arnold Schwarzenegger Series - Iron CRE3 (1/2 scoop Fruit Punch flavor)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
Week 11
Day 4 (Cardio)
Pre-Workout: None
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) and a Multi-vitamin