-
Week 3
Day 3 (Arms)
Pre-Workout: NutriBullet smoothie (frozen fruit, avocado, banana, scoop of PB Fit, coconut oil, almonds, spinach, chia seed, almond milk)
Preacher Curls (EZ-bar)
110x8
110x8
110x8
Dumbbell Curls (dumbbells)
50x9
50x9
50x9
Hanging Isolation Curls (dumbbells)
40x10
40x10
40x10
Rope Hammer Curl
115x12
115x12
115x12
Pull-ups (hammer-grip)
3 sets of 10
Reverse Curls (EZ-bar)
85x10
85x10
85x10
Dumbbell Wrist Curls
40x20
40x20
40x20
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 and 15 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
-
Week 3
Day 4 (Shoulders/back- Light)
Pre-Workout: Coffee
Standing OHP (barbell)
155x12
155x12
170x8
170x8
Military Press (Swiss Bar)
155x8
155x8
155x8
Upright Row (EZ-bar)
145x10
145x10
145x10
Barbell Shrugs
295x15
295x15
295x15
Dumbbell Shrugs
60x25
60x25
60x25
Overhead Press--Rogue Bands
3 sets of 15
Upright Rows--Rogue Bands
3 sets of 15
Pull-ups (ultra wide-grip)
3 sets of 10
Post-workout: None
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
Note: Also shoveled a shat-load of snow today. MN in March is always like this.
-
So since starting squatting again back in my July, I know I have made some significant strength gains in my legs since I am doing a lot more weight. However, I wasn't sure if I had added much mass there since my legs were still decent sized from running over the years. My kids are on spring break this week, so we decided to do a quick overnight at a casino nearby that has a brand new indoor water park, adult pool section w/swim-up bar, etc. I put on my bathing suit that I bought new last summer and the liner felt like it was cutting off circulation in my thighs. Had to cut it out. That's definitely gains!
-
Week 3
Day 5 (Legs/Chest - Light)
Pre-Workout: NutriBullet smoothie (frozen fruit, avocado, oats, scoop of PB Fit, coconut oil, almonds, spinach, chia seed, almond milk)
Back Squats
215x12
215x12
235x8
235x8
Flat Bench Press (Barbell)
245x12
245x12
260x8
260x8
Incline Bench Press (Barbell)
185x12
185x12
200x8
200x8
Tricep rope push-downs
115x15
115x15
115x15
Tricep push-down with 20" bar
135x20
135x20
135x20
Dips
3 sets of 20
Butterflies--Rogue Bands
3 sets of 15
Post-workout: None
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg) and a Multi-vitamin
-
Week 3
Day 6 (cardio)
Pre-Workout: None
3.5 mile outdoor run
Time: 33 minutes
Post-workout: None
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
-
Week 4
Day 1 (Shoulders/back- Heavy)
Pre-Workout: NutriBullet smoothie (frozen fruit, avocado, grapes, scoop of PB Fit, coconut oil, almonds, spinach, chia seed, almond milk)
Standing OHP (barbell)
170x12
170x12
185x8
185x8
Military Press (Swiss Bar)
170x8
170x8
170x8
Upright Row (EZ-bar)
170x10
170x10
170x10
Lateral Raises (dumbbell)
45x10
45x10
45x10
Front Raises (Swiss Bar)
85x10
85x10
85x10
Pull-ups (ultra wide-grip)
3 sets of 12
Trunk Rotators (with 45 pound plate)
3 sets of 50
Bradford Presses (barbell)
130x20
130x20
130x20
Post-workout: None
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
-
Week 4
Day 2 (Legs/Chest - Heavy)
Pre-Workout: Coffee
Back Squats
235x12
235x12
255x8
255x8
Flat Bench Press (Swiss Bar)
230x12
230x12
245x8
245x8
Incline Bench Press (Swiss Bar)
190x12
190x12
205x8
205x8
Butterflies (dumbbell)
45x10
45x10
45x10
Raised push-ups
3 sets of 20
Flat Bench Press (Barbell with Rogue Bands added for resistance)
165x8
165x8
165x8
Post-workout: Phase8 (One scoop strawberry flavor w/water and almond milk)
Time of workout: 1 hour and 30 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg) and a Multi-vitamin
-
Happy Easter AJ! Great job on the leg gainz! Beastmode work going on in here as per usual dood! Awesome!
-
Week 4
Day 3 (Arms)
Pre-Workout: NutriBullet smoothie (frozen fruit, vegetables, grapes, scoop of PB Fit, coconut oil, almonds, spinach, chia seed, almond milk)
Preacher Curls (EZ-bar)
110x8
110x8
110x8
Dumbbell Curls (dumbbells)
50x9
50x9
50x9
Hanging Isolation Curls (dumbbells)
40x10
40x10
40x10
Rope Hammer Curl
115x12
115x12
115x12
Pull-ups (hammer-grip)
3 sets of 10
Reverse Cable-Curls
115x15
115x15
115x15
Dumbbell Wrist Curls
40x20
40x20
40x20
Wrist-Roller
3 sets of 5 with 7.5 pounds
Hammer Curls--Rogue Bands
3 sets of 15
Post-workout: Phase8 (One scoop strawberry flavor w/water and almond milk)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
-
Week 4
Day 4 (Shoulders/back- Light)
Pre-Workout: NutriBullet smoothie (frozen fruit, vegetables, grapes, scoop of PB Fit, coconut oil, almonds, spinach, chia seed, almond milk)
Standing OHP (barbell)
155x12
155x12
170x8
170x8
Military Press (Swiss Bar)
155x8
155x8
155x8
Upright Row (EZ-bar)
145x10
145x10
145x10
Barbell Shrugs
295x15
295x15
295x15
Dumbbell Shrugs
60x25
60x25
60x25
Overhead Press--Rogue Bands
3 sets of 15
Upright Rows--Rogue Bands
3 sets of 15
Pull-ups (ultra wide-grip)
3 sets of 10
Post-workout: None
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
-
Week 4
Day 5 (Legs/Chest - Light)
Pre-Workout: NutriBullet smoothie (frozen fruit, grapes, scoop of PB Fit, coconut oil, almonds, spinach, chia seed, almond milk)
Back Squats
215x12
215x12
235x8
235x8
Flat Bench Press (Swiss Bar)
215x12
215x12
230x8
230x8
Incline Bench Press (Barbell)
175x12
175x12
190x8
190x8
Tricep rope push-downs
115x15
115x15
115x15
Tricep push-down with 20" bar
135x20
135x20
135x20
Dips
3 sets of 20
Butterflies--Rogue Bands
3 sets of 15
Post-workout: None
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg) and a Multi-vitamin
-
Week 4
Day 6 (cardio/abs)
Pre-Workout: None
5k run on treadmill (program has built in warm-up and cool-down)
Time: 40 minutes
Decline sit-ups w/45 pound plate
3 sets of 30
Hanging leg raises
3 sets of 20
Kneeling Crunches--Rogue Bands
3 sets of 25
Post-workout: None
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
-
Week 5
Day 2 (Legs/Chest - Heavy)
Pre-Workout: None
Back Squats
265x8
265x8
285x5
285x5
Flat Bench Press (Barbell)
275x8
275x8
290x5
290x5
Incline Bench Press (Barbell)
220x8
220x8
235x5
235x5
Butterflies (dumbbell)
50x10
50x10
50x10
Raised push-ups
3 sets of 20
Flat Bench Press (Barbell with Rogue Bands added for resistance)
175x8
175x8
175x8
Post-workout: Phase8 (One scoop vanilla flavor w/water and almond milk)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg) and a Multi-vitamin
-
Week 5
Day 3 (Arms)
Pre-Workout: NutriBullet smoothie (frozen fruit, scoop of PB Fit, coconut oil, almonds, spinach, chia seed, almond milk)
Preacher Curls (EZ-bar)
110x8
110x8
110x8
Dumbbell Curls (dumbbells)
50x9
50x9
50x9
Hanging Isolation Curls (dumbbells)
40x10
40x10
40x10
Rope Hammer Curl
115x12
115x12
115x12
Pull-ups (hammer-grip)
3 sets of 10
Reverse Curls (EZ-bar)
90x10
90x10
90x10
Dumbbell Wrist Curls
40x20
40x20
40x20
Wrist-Roller
3 sets of 5 with 7.5 pounds
Hammer Curls--Rogue Bands
3 sets of 15
Post-workout: Phase8 (One scoop vanilla flavor w/water and almond milk)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
-
Week 5
Day 1 (Shoulders/back- Heavy)
Pre-Workout: None
Standing OHP (barbell)
190x8
190x8
205x5
205x5
Military Press (Swiss Bar)
175x8
175x8
175x8
Upright Row (EZ-bar)
170x10
170x10
170x10
Lateral Raises (dumbbell)
45x10
45x10
45x10
Front Raises (Swiss Bar)
85x10
85x10
85x10
Pull-ups (ultra wide-grip)
3 sets of 12
Trunk Rotators (with 45 pound plate)
3 sets of 50
Bradford Presses (barbell)
130x20
130x20
130x20
Post-workout: Phase8 (One scoop vanilla flavor w/water and almond milk)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
Note: Forgot to log this workout earlier this week
-
Week 5
Day 4 (Shoulders/back- Light)
Pre-Workout: NutriBullet smoothie (frozen fruit, scoop of PB Fit, coconut oil, almonds, spinach, chia seed, almond milk)
Standing OHP (barbell)
160x12
160x12
175x8
175x8
Military Press (Swiss Bar)
160x8
160x8
160x8
Upright Row (EZ-bar)
145x10
145x10
145x10
Barbell Shrugs
295x15
295x15
295x15
Dumbbell Shrugs
60x25
60x25
60x25
Overhead Press--Rogue Bands
3 sets of 15
Upright Rows--Rogue Bands
3 sets of 15
Pull-ups (ultra wide-grip)
3 sets of 10
Post-workout: Phase8 (One scoop vanilla flavor w/water and almond milk)
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
-
Week 5
Day 5 (Legs/Chest - Light)
Pre-Workout: NutriBullet smoothie (frozen fruit, avocado, banana, scoop of PB Fit, coconut oil, almonds, spinach, chia seed, almond milk)
Back Squats
245x8
245x8
265x5
265x5
Flat Bench Press (Barbell)
260x8
2605x8
275x5
275x5
Incline Bench Press (Barbell)
210x8
210x8
225x5
225x5
Tricep rope push-downs
115x15
115x15
115x15
Tricep push-down with 20" bar
135x20
135x20
135x20
Dips
3 sets of 20
Butterflies--Rogue Bands
3 sets of 15
Post-workout: None
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg) and a Multi-vitamin
-
Week 5
Day 6 (cardio/abs)
Pre-Workout: None
5k run on treadmill (program has built in warm-up and cool-down)
Time: 40 minutes
Decline sit-ups w/45 pound plate
3 sets of 30
Hanging leg raises
3 sets of 20
Kneeling Crunches--Rogue Bands
3 sets of 25
Post-workout: None
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
-
Week 6
Day 1 (Shoulders/back- Heavy)
Pre-Workout: None
Standing OHP (barbell)
190x8
190x8
205x5
205x5
Military Press (Swiss Bar)
175x8
175x8
175x8
Upright Row (EZ-bar)
170x10
170x10
170x10
Lateral Raises (dumbbell)
45x10
45x10
45x10
Front Raises (Swiss Bar)
85x10
85x10
85x10
Pull-ups (ultra wide-grip)
3 sets of 12
Trunk Rotators (with 45 pound plate)
3 sets of 50
Bradford Presses (barbell)
130x20
130x20
130x20
Post-workout: Phase8 (One scoop vanilla flavor w/water and almond milk)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
-
Damn.. that's a impressive WO for the shoulders. You don't have any problems with impingement, pain or anything after that kind of session? Do you have som kind of warm up/stretch routine before or after to keep your shoulders healthy?
-
[QUOTE=stefansoder78;1435409781]Damn.. that's a impressive WO for the shoulders. You don't have any problems with impingement, pain or anything after that kind of session? Do you have som kind of warm up/stretch routine before or after to keep your shoulders healthy?[/QUOTE]
Nothing beforehand, just jump right in. I do stretch periodically throughout my workout though between sets.
No shoulder issues for the most part, my problems are more w/my elbows and ROM in my right one.
-
Week 6
Day 2 (Legs/Chest - Heavy)
Pre-Workout: Coffee
Back Squats
265x8
265x8
285x5
285x5
Flat Bench Press (Swiss Bar)
250x8
250x8
265x5
265x5
Incline Bench Press (Swiss Bar)
210x8
210x8
225x5
225x5
Butterflies (dumbbell)
50x10
50x10
50x10
Raised push-ups
3 sets of 20
Flat Bench Press (Barbell with Rogue Bands added for resistance)
170x8
170x8
170x8
Post-workout: Phase8 (One scoop strawberry flavor w/water and almond milk)
Time of workout: 1 hour and 30 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg) and a Multi-vitamin
-
Week 6
Day 3 (Arms)
Pre-Workout: NutriBullet smoothie (frozen fruit, avocado, scoop of PB Fit, coconut oil, almonds, carrots, broccoli, spinach, chia seed, almond milk)
Preacher Curls (EZ-bar)
110x8
110x8
110x8
Hammer-Curls (dumbbells)
50x9
50x9
50x9
Hanging Isolation Curls (dumbbells)
40x10
40x10
40x10
Rope Hammer Curl
135x12
135x12
135x12
Pull-ups (hammer-grip)
3 sets of 10
Reverse Cable-Curls
115x12
115x12
115x12
Dumbbell Wrist Curls
40x20
40x20
40x20
Wrist-Roller
3 sets of 5 with 7.5 pounds
Hammer Curls--Rogue Bands
3 sets of 15
Post-workout: Phase8 (One scoop vanilla flavor w/water and almond milk)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
-
Week 6
Day 4 (Shoulders/back- Light)
Pre-Workout: None
Standing OHP (barbell)
175x8
175x8
190x5
190x5
Military Press (Swiss Bar)
165x8
165x8
165x8
Upright Row (EZ-bar)
145x10
145x10
145x10
Barbell Shrugs
295x15
295x15
295x15
Dumbbell Shrugs
60x25
60x25
60x25
Overhead Press--Rogue Bands
3 sets of 15
Upright Rows--Rogue Bands
3 sets of 15
Pull-ups (ultra wide-grip)
3 sets of 10
Post-workout: Phase8 (One scoop vanilla flavor w/water and almond milk)
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
-
Week 6
Day 5 (Legs/Chest - Light)
Pre-Workout: None
Back Squats
245x8
245x8
265x5
265x5
Flat Bench Press (Swiss Bar)
235x8
235x8
250x5
250x5
Incline Bench Press (Swiss Bar)
190x8
190x8
205x5
205x5
Tricep rope push-downs
125x15
125x15
125x15
Tricep push-down with 20" bar
135x20
135x20
135x20
Dips
3 sets of 20
Butterflies--Rogue Bands
3 sets of 15
Post-workout: None
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg) and a Multi-vitamin
-
Ouch!! 4 day straight hard WO:s now. How are you handling fatigue?
-
[QUOTE=stefansoder78;1436413631]Ouch!! 4 day straight hard WO:s now. How are you handling fatigue?[/QUOTE]
Hey brah, not bragging or anything, but check back in my journal from its inception. This is just the way I have always rolled (for over a decade). All my body knows. Don't notice fatigue.
-
Week 6
Day 6 (cardio/abs)
Pre-Workout: None
3.5 mile outdoor run
Time: 33 minutes
Decline sit-ups w/45 pound plate
3 sets of 30
Hanging leg raises
3 sets of 20
Kneeling Crunches--Rogue Bands
3 sets of 25
Post-workout: None
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
-
Week 7
Day 1 (Shoulders/back- Heavy)
Pre-Workout: None
Standing OHP (barbell)
190x8
190x8
205x5
205x5
Military Press (Swiss Bar)
175x8
175x8
175x8
Upright Row (EZ-bar)
175x10
175x10
175x10
Lateral Raises (dumbbell)
45x10
45x10
45x10
Front Raises (Swiss Bar)
85x10
85x10
85x10
Pull-ups (ultra wide-grip)
3 sets of 12
Trunk Rotators (with 45 pound plate)
3 sets of 50
Bradford Presses (barbell)
130x20
130x20
130x20
Post-workout: Phase8 (One scoop vanilla flavor w/water and almond milk)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
-
Week 7
Day 2 (Legs/Chest - Heavy)
Pre-Workout: NutriBullet smoothie (frozen fruit, avocado, scoop of PB Fit, coconut oil, almonds, spinach, chia seed, almond milk)
Back Squats
270x8
270x8
290x5
290x5
Flat Bench Press (Barbell)
275x8
275x8
290x5
290x5
Incline Bench Press (Barbell)
225x8
225x8
245x5
245x5
Butterflies (dumbbell)
50x10
50x10
50x10
Raised push-ups
3 sets of 20
Flat Bench Press (Barbell with Rogue Bands added for resistance)
175x8
175x8
175x8
Post-workout: Phase8 (One scoop vanilla flavor w/water and almond milk)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg) and a Multi-vitamin
-
Week 7
Day 3 (Arms)
Pre-Workout: NutriBullet smoothie (frozen fruit, grapes, scoop of PB Fit, coconut oil, almonds, spinach, chia seed, almond milk)
Preacher Curls (EZ-bar)
110x8
110x8
110x8
Dumbbell Curls (dumbbells)
50x9
50x9
50x9
Hanging Isolation Curls (dumbbells)
40x10
40x10
40x10
Rope Hammer Curl
135x12
135x12
135x12
Pull-ups (hammer-grip)
3 sets of 10
Reverse Curls (EZ-bar)
115x12
115x12
115x12
Dumbbell Wrist Curls
40x20
40x20
40x20
Wrist-Roller
3 sets of 5 with 7.5 pounds
Hammer Curls--Rogue Bands
3 sets of 15
Post-workout: Phase8 (One scoop vanilla flavor w/water and almond milk)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
-
Week 7
Day 4 (Shoulders/back- Light)
Pre-Workout: None
Standing OHP (barbell)
175x8
175x8
190x5
190x5
Military Press (Swiss Bar)
165x8
165x8
165x8
Upright Row (EZ-bar)
155x10
155x10
155x10
Barbell Shrugs
305x15
305x15
305x15
Dumbbell Shrugs
60x25
60x25
60x25
Overhead Press--Rogue Bands
3 sets of 15
Upright Rows--Rogue Bands
3 sets of 15
Pull-ups (ultra wide-grip)
3 sets of 10
Post-workout: None
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
-
Week 7
Day 5 (Legs/Chest - Light)
Pre-Workout: None
Back Squats
250x8
250x8
270x5
270x5
Flat Bench Press (Barbell)
260x8
260x8
275x5
275x5
Incline Bench Press (Barbell)
215x8
215x8
230x5
230x5
Tricep rope push-downs
115x15
115x15
115x15
Tricep push-down with 20" bar
135x20
135x20
135x20
Dips
3 sets of 20
Butterflies--Rogue Bands
3 sets of 15
Post-workout: None
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg) and a Multi-vitamin
-
Week 7
Day 6 (cardio)
Pre-Workout: None
3.5 mile outdoor run
Time: 31 minutes
Post-workout: None
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
-
Week 8
Day 1 (Shoulders/back- Heavy)
Pre-Workout: Bacon, eggs, coffee
Standing OHP (barbell)
190x8
190x8
205x5
205x5
Military Press (Swiss Bar)
175x8
175x8
175x8
Upright Row (EZ-bar)
175x10
175x10
175x10
Lateral Raises (dumbbell)
45x10
45x10
45x10
Front Raises (Swiss Bar)
85x10
85x10
85x10
Pull-ups (ultra wide-grip)
3 sets of 12
Trunk Rotators (with 45 pound plate)
3 sets of 50
Bradford Presses (barbell)
130x20
130x20
130x20
Post-workout: Phase8 (One scoop vanilla flavor w/water and almond milk)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
-
Week 8
Day 2 (Legs/Chest - Heavy)
Pre-Workout: None
Back Squats
270x8
270x8
290x5
290x5
Flat Bench Press (Swiss Bar)
250x8
250x8
265x5
265x5
Incline Bench Press (Swiss Bar)
210x8
210x8
225x5
225x5
Butterflies (dumbbell)
50x10
50x10
50x10
Raised push-ups
3 sets of 20
Flat Bench Press (Barbell with Rogue Bands added for resistance)
170x8
170x8
170x8
Post-workout: None
Time of workout: 1 hour and 30 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg) and a Multi-vitamin
-
Week 8
Day 3 (Arms)
Pre-Workout: None
Preacher Curls (EZ-bar)
110x8
110x8
110x8
Dumbbell Curls (dumbbells)
50x9
50x9
50x9
Hanging Isolation Curls (dumbbells)
40x10
40x10
40x10
Rope Hammer Curl
135x12
135x12
135x12
Pull-ups (hammer-grip)
3 sets of 10
Reverse Curls (EZ-bar)
95x10
95x10
95x10
Dumbbell Wrist Curls
40x20
40x20
40x20
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 and 15 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
Additional cardio: 30 minute walk on treadmill
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Week 8
Day 4 (Shoulders/back- Light)
Pre-Workout: None
Standing OHP (barbell)
175x8
175x8
190x5
190x5
Military Press (Swiss Bar)
165x8
165x8
165x8
Upright Row (EZ-bar)
155x10
155x10
155x10
Barbell Shrugs
305x15
305x15
305x15
Dumbbell Shrugs
60x25
60x25
60x25
Overhead Press--Rogue Bands
3 sets of 15
Upright Rows--Rogue Bands
3 sets of 15
Pull-ups (ultra wide-grip)
3 sets of 10
Post-workout: None
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
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Week 8
Day 5 (Legs/Chest - Light)
Pre-Workout: None
Back Squats
250x8
250x8
270x5
270x5
Flat Bench Press (Swiss Bar)
235x8
235x8
250x5
250x5
Incline Bench Press (Swiss Bar)
195x8
195x8
210x5
210x5
Tricep rope push-downs
125x15
125x15
125x15
Tricep push-down with 20" bar
135x20
135x20
135x20
Dips
3 sets of 20
Butterflies--Rogue Bands
3 sets of 15
Post-workout: None
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg) and a Multi-vitamin
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Week 8
Day 6 (cardio/abs)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, avocado, PB Fit powder, almonds, coconut oil, spinach, almond milk)
3.5 mile outdoor run
Time: 33 minutes
Decline sit-ups w/45 pound plate
3 sets of 30
Hanging leg raises
3 sets of 20
Kneeling Crunches--Rogue Bands
3 sets of 25
Post-workout: None
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
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Week 9
Day 1 (Shoulders/back- Heavy)
Pre-Workout: Sausage, eggs, coffee
Standing OHP (barbell)
205x5
205x5
220x3
220x3
Military Press (Swiss Bar)
175x8
175x8
175x8
Upright Row (EZ-bar)
175x10
175x10
175x10
Lateral Raises (dumbbell)
50x10
50x10
50x10
Front Raises (Swiss Bar)
85x10
85x10
85x10
Pull-ups (ultra wide-grip)
3 sets of 12
Trunk Rotators (with 45 pound plate)
3 sets of 50
Bradford Presses (barbell)
130x20
130x20
130x20
Post-workout: Phase8 (One scoop vanilla flavor w/water and almond milk)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
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Week 9
Day 2 (Legs/Chest - Heavy)
Pre-Workout: Steak, eggs, coffee
Back Squats
275x5
275x5
295x3
295x3
Flat Bench Press (Barbell)
295x5
295x5
310x3
310x3
Incline Bench Press (Barbell)
260x5
260x5
275x3
275x3
Butterflies (dumbbell)
50x10
50x10
50x10
Raised push-ups
3 sets of 20
Flat Bench Press (Barbell with Rogue Bands added for resistance)
175x8
175x8
175x8
Post-workout: Phase8 (One scoop vanilla flavor w/water and almond milk)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg) and a Multi-vitamin
Note: Had to back the weight off squats a bit as my lower back is giving me issues. Bench felt good.
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[QUOTE=ajdahlheimer;1439663691]Week 9
Day 2 (Legs/Chest - Heavy)
Pre-Workout: Steak, eggs, coffee
Back Squats
275x5
275x5
295x3
295x3
Flat Bench Press (Barbell)
295x5
295x5
310x3
310x3
Incline Bench Press (Barbell)
260x5
260x5
275x3
275x3
Butterflies (dumbbell)
50x10
50x10
50x10
Raised push-ups
3 sets of 20
Flat Bench Press (Barbell with Rogue Bands added for resistance)
175x8
175x8
175x8
Post-workout: Phase8 (One scoop vanilla flavor w/water and almond milk)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg) and a Multi-vitamin
Note: Had to back the weight off squats a bit as my lower back is giving me issues. Bench felt good.[/QUOTE]Hope the back takes care of itself soon! Besides that, good session!
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[QUOTE=Jbizzlechizzle;1439735311]Hope the back takes care of itself soon! Besides that, good session![/QUOTE]
Thanks broseph. It's weird cuz it doesn't hurt when I'm actually deep in my squat, it hurts when I am just standing there upright with the bar on my shoulders. Feels like pins jabbing into my lower back.
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Week 9
Day 3 (Arms)
Pre-Workout: None
Preacher Curls (EZ-bar)
110x8
110x8
110x8
Hammer Curls (dumbbells)
50x10
50x10
50x10
Hanging Isolation Curls (dumbbells)
40x10
40x10
40x10
Rope Hammer Curl
135x12
135x12
135x12
Pull-ups (hammer-grip)
3 sets of 10
Reverse Cable Curls
115x12
115x12
115x12
Dumbbell Wrist Curls
40x20
40x20
40x20
Wrist-Roller
3 sets of 5 with 7.5 pounds
Hammer Curls--Rogue Bands
3 sets of 15
Post-workout: Phase8 (One scoop vanilla flavor w/water and almond milk)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
Additional Cardio: 3.5 mile outdoor run (33 minutes)
Note: the run really wasn't planned, just had some extra time on my hands and it was gorgeous outside.
-
Week 9
Day 4 (Shoulders/back- Light)
Pre-Workout: None
Standing OHP (barbell)
190x5
190x5
205x3
205x3
Military Press (Swiss Bar)
165x8
165x8
165x8
Upright Row (EZ-bar)
155x10
155x10
155x10
Barbell Shrugs
305x15
305x15
305x15
Dumbbell Shrugs
60x25
60x25
60x25
Overhead Press--Rogue Bands
3 sets of 15
Upright Rows--Rogue Bands
3 sets of 15
Pull-ups (ultra wide-grip)
3 sets of 10
Post-workout: None
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
-
Week 9
Day 5 (Legs/Chest - Light)
Pre-Workout: Coffee and banana
Back Squats
255x5
255x5
275x3
275x3
Flat Bench Press (barbell)
280x5
280x5
295x3
295x3
Incline Bench Press (barbell)
245x5
245x5
260x3
260x3
Tricep rope push-downs
125x15
125x15
125x15
Tricep push-down with 20" bar
135x20
135x20
135x20
Dips
3 sets of 20
Butterflies--Rogue Bands
3 sets of 15
Post-workout: Phase8 (One scoop vanilla flavor w/water and almond milk)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg) and a Multi-vitamin
Note: Continuing to keep the weight low on squats (even for light day). Back was still tight, but at least was still able to complete the sets. I'll take it.
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Week 10
Day 1 (Shoulders/back- Heavy)
Pre-Workout: Coffee
Standing OHP (barbell)
205x5
205x5
220x3
220x3
Military Press (Swiss Bar)
175x8
175x8
175x8
Upright Row (EZ-bar)
175x10
175x10
175x10
Lateral Raises (dumbbell)
50x10
50x10
50x10
Front Raises (Swiss Bar)
85x10
85x10
85x10
Pull-ups (ultra wide-grip)
3 sets of 12
Trunk Rotators (with 45 pound plate)
3 sets of 50
Bradford Presses (barbell)
130x20
130x20
130x20
Post-workout: Phase8 (One scoop vanilla flavor w/water and almond milk)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
-
Week 10
Day 2 (Legs/Chest - Heavy)
Pre-Workout: None
Back Squats
285x5
285x5
305x3
305x3
Flat Bench Press (Barbell)
295x5
295x5
310x3
310x3
Incline Bench Press (Barbell)
260x5
260x5
275x3
275x3
Butterflies (dumbbell)
50x10
50x10
50x10
Raised push-ups
3 sets of 20
Flat Bench Press (Barbell with Rogue Bands added for resistance)
175x8
175x8
175x8
Post-workout: None
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg) and a Multi-vitamin
Note: Lower back felt much much better for this workout
-
Week 10
Day 3 (Arms)
Pre-Workout: NutriBullet smoothie (frozen fruit, strawberries, scoop of PB Fit, coconut oil, almonds, spinach, oats, almond milk)
Preacher Curls (EZ-bar)
110x8
110x8
110x8
Dumbbell Curls (dumbbells)
50x10
50x10
50x10
Hanging Isolation Curls (dumbbells)
40x10
40x10
40x10
Rope Hammer Curl
135x12
135x12
135x12
Pull-ups (hammer-grip)
3 sets of 10
Reverse Curls (EZ-bar)
95x10
95x10
95x10
Dumbbell Wrist Curls
40x20
40x20
40x20
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 and 15 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
