-
Week 10
Day 1 (Back)
Pre-Workout: None
Inverted Rows
BWx10
BWx10
BWx10
Snatch-grip Deads (barbell)
265x8
265x8
265x8
T-Bar Rows (barbell)
185x10
185x10
185x10
Bent Over Rear Lateral Cable Raise
35x8
35x8
35x8
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
Landmines seated on ball
125x12
125x12
125x12
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
Post skip-rope routine pic. Hanging right at 230 for body weight at the moment.
[img]https://imagecdn.bodybuilding.com/gallery-photo/11262717/593ba5330697426fb4f65dc7b7d607b8-610xh.jpg[/img]
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Week 10
Day 2 (Chest)
Pre-Workout: None
Flat Bench Press (Barbell)
285x5
285x5
300x3
300x3
Squeeze Press (dumbbell)
60x10
60x10
60x10
Flat Bench Press (Swiss Bar)
205x10
205x10
205x10
Floor Flies in Hollow Position (Dumbbells)
35x8
35x8
35x8
Floor Press (dumbbells)
55x12
55x12
55x12
Push-ups on Swiss ball
3 sets of 15
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
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 3 (Arms)
Pre-Workout: None
Cable Curls from squatting position
75x8
75x8
75x8
Dumbbell Curls (dumbbells)
50x9
50x9
50x9
Bent-over Cable Concentration Curls
45x8
45x8
45x8
Pull-ups (neutral-grip)
3 sets of 10
Rope Hammer Curls
100x8
100x8
100x8
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 (cardio)
Pre-Workout: None
3.5 mile outdoor run
Time of run: 34 minutes
Post-workout: Muscle Pharm Combat 100% Whey Protein (1 scoop vanilla flavor)
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: This run sucked. Humid and my feet felt heavy.
-
Week 10
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
Post-workout: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 10
Day 6 (Legs/Traps/Triceps)
Pre-Workout: None
Back Squats
285x5
285x5
300x3
300x3
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
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Week 11
Day 1 (Chest)
Pre-Workout: Coffee
Flat Bench Press (Barbell)
285x5
285x5
305x3
305x3
Squeeze Press (dumbbell)
60x10
60x10
60x10
Flat Bench Press (Swiss Bar)
205x10
205x10
205x10
Floor Flies in Hollow Position (Dumbbells)
35x8
35x8
35x8
Floor Press (dumbbells)
55x12
55x12
55x12
Push-ups on Swiss ball
3 sets of 15
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
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: Normally my back day, but I had a neighbor brah lift with me and wanted to show him what my chest day consists of.
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Week 11
Day 2 (Back)
Pre-Workout: None
Inverted Rows
BWx10
BWx10
BWx10
Wide-grip Upright Rows (barbell)
115x10
115x10
115x10
T-Bar Rows (barbell)
185x10
185x10
185x10
Bent Over Rear Lateral Cable Raise
35x8
35x8
35x8
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
Landmines seated on ball
125x12
125x12
125x12
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 11
Day 3 (Arms)
Pre-Workout: None
Cable Curls from squatting position
75x8
75x8
75x8
Standing Curls (EZ-bar)
95x10
95x10
95x10
Bent-over Cable Concentration Curls
45x8
45x8
45x8
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 11
Day 4 (cardio)
Pre-Workout: None
3.5 mile outdoor run
Time of run: 31 minutes
Post-workout: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: Nice and cool outside but started raining pretty hard with a little over a mile left to run. Oh well!
-
Week 11
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
Post-workout: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 11
Day 6 (Legs/Traps/Triceps)
Pre-Workout: None
Back Squats
285x5
285x5
305x3
305x3
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
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Week 12
Day 1 (Back)
Pre-Workout: None
Wide-grip Upright Rows (barbell)
135x10
135x10
135x10
T-Bar Rows (barbell)
185x10
185x10
185x10
Bent Over Rear Lateral Cable Raise
35x8
35x8
35x8
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
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 12
Day 2 (Chest)
Pre-Workout: None
Flat Bench Press (Barbell)
285x5
285x5
305x3
305x3
Squeeze Press (dumbbell)
60x10
60x10
60x10
Incline Bench Press (Dumbbells)
60x10
60x10
60x10
Floor Flies in Hollow Position (Dumbbells)
35x8
35x8
35x8
Floor Press (dumbbells)
60x12
60x12
60x12
Push-ups on Swiss ball
3 sets of 15
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
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 3 (Arms)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, scoop of PB Fit, walnuts, spinach, oats, almond milk)
Cable Curls from squatting position
75x8
75x8
75x8
Dumbbell Curls (dumbbells)
50x9
50x9
50x9
Bent-over Cable Concentration Curls
45x8
45x8
45x8
Pull-ups (neutral-grip)
3 sets of 10
Rope Hammer Curls
100x8
100x8
100x8
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 12
Day 4 (cardio)
Pre-Workout: None
3.5 mile outdoor run
Time of run: 32 minutes
Post-workout: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: A little humid, but cloudy with a bit of a breeze. So not too bad out. I've been keeping up with my burpees in the morning this week and that really gives my lung capacity a boost for these runs.
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Week 12
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
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
Note: Had two left feet trying to skip-rope this day for some reason.
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Week 12
Day 6 (Legs/Traps/Triceps)
Pre-Workout: None
Back Squats
290x5
290x5
310x3
310x3
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
Note: And so ends another productive 12 week cycle of workouts. Good progress was made. Currently at 225 for weight. Deload next week.
-
Day 1 of Deloading
Did a 20 minute skip-rope routine. Not much else. Still meal prepping, but letting the body recover this week.
-
Day 2 of deload in the books. Was going a bit stir crazy not lifting, so did a bunch of cooking and then an ab workout.
-
Still Deloading.
Did a 3.5 mile run and had a protein shake afterwards.
-
Deload continues.
Did a 20 minute skip-rope routine. Amazing how not lifting since last Friday makes those minor aches and pains disappear.......
-
Last day of deload. Did a 3.5 mile run.
Anxious to get back on the lifting horse now.
-
Kicked off a fresh new 12 weeks of lifting. Adding a few new exercises and changing things up. Want to get more consistent with having my pre-workout smoothies and post-workout protein shakes this cycle. Weight at 223.8
Week 1
Day 1 (Back)
Pre-Workout: None
Wide-Grip Upright Rows (barbell)
135x10
135x10
135x10
Snatch-grip Deads (barbell)
255x8
255x8
255x8
T-Bar Rows (barbell)
175x10
175x10
175x10
Bent Over Rear Lateral Cable Raise
35x8
35x8
35x8
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
-
Week 1
Day 2 (Chest/Shoulders)
Pre-Workout: None
Reverse-Grip OHP (barbell)
115x12
115x12
135x8
135x8
Incline Bench Press (barbell)
175x12
175x12
190x8
190x8
Standing Lateral raises (dumbbell)
25x10
25x10
25x10
Seated Front raises (dumbbell)
30x10
30x10
30x10
Floor Flies in Hollow Position (Dumbbells)
35x8
35x8
35x8
Floor Press (dumbbells)
50x12
50x12
50x12
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 1
Day 3 (Arms)
Pre-Workout: None
Cable Curls from squatting position
75x8
75x8
75x8
Standing Curls (dumbbells)
50x9
50x9
50x9
Bent-over Cable Concentration Curls
45x8
45x8
45x8
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
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 1
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: 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 1
Day 5 (Legs/Traps/Triceps)
Pre-Workout: None
Back Squats
235x12
235x12
255x8
255x8
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 1
Day 6 (cardio)
Pre-Workout: None
3.5 mile outdoor run
Time of run: 32 minutes
Post-workout: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 2
Day 1 (Back)
Pre-Workout: None
Wide-Grip Upright Rows (barbell)
135x10
135x10
135x10
Snatch-grip Deads (barbell)
265x8
265x8
265x8
T-Bar Rows (barbell)
175x10
175x10
175x10
Bent Over Rear Lateral Cable Raise
35x8
35x8
35x8
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
-
Week 2
Day 2 (Chest/Shoulders)
Pre-Workout: None
Reverse-Grip OHP (barbell)
125x12
125x12
145x8
145x8
Flat Bench Press (Swiss Bar)
195x12
195x12
210x8
210x8
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)
55x12
55x12
55x12
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 and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 2
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
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 2
Day 4 (Arms)
Pre-Workout: None
Cable Curls from squatting position
75x8
75x8
75x8
Standing Curls (EZ-bar)
95x10
95x10
95x10
Bent-over Cable Concentration Curls
45x8
45x8
45x8
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 2
Day 5 (Legs/Traps/Triceps)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, scoop of PB Fit, walnuts, spinach, oats, almond milk)
Back Squats
235x12
235x12
255x8
255x8
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 2
Day 6 (cardio)
Pre-Workout: None
3.5 mile outdoor run
Time of run: 32 minutes
Post-workout: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 3
Day 1 (Back)
Pre-Workout: None
Wide-Grip Upright Rows (barbell)
135x10
135x10
135x10
Snatch-grip Deads (barbell)
275x8
275x8
275x8
T-Bar Rows (barbell)
175x10
175x10
175x10
Bent Over Rear Lateral Cable Raise +
35x8
35x8
35x8
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
-
Week 3
Day 2 (Chest/Shoulders)
Pre-Workout: None
Reverse-Grip OHP (barbell)
135x12
135x12
155x8
155x8
Incline Bench Press (barbell)
185x12
185x12
200x8
200x8
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)
55x12
55x12
55x12
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
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 3
Day 3 (Arms)
Pre-Workout: None
Cable Curls from squatting position
75x8
75x8
75x8
Dumbbell Curls
50x9
50x9
50x9
Bent-over Cable Concentration Curls
45x8
45x8
45x8
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 3
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 3
Day 5 (Legs/Traps/Triceps)
Pre-Workout: None
Back Squats
240x12
240x12
260x8
260x8
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 3
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 4
Day 1 (Back)
Pre-Workout: None
Wide-Grip Upright Rows (barbell)
135x10
135x10
135x10
Snatch-grip Deads (barbell)
275x8
275x8
275x8
T-Bar Rows (barbell)
175x10
175x10
175x10
Bent Over Rear Lateral Cable Raise
40x10
40x10
40x10
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
-
Week 4
Day 2 (Chest/Shoulders)
Pre-Workout: None
Reverse-Grip OHP (barbell)
135x12
135x12
155x8
155x8
Flat Bench Press (Swiss Bar)
205x12
205x12
220x8
220x8
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)
55x12
55x12
55x12
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 4
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
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
-
Week4
Day 4 (Arms)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, scoop of PB Fit, walnuts, spinach, oats, almond milk)
Cable Curls from squatting position
75x8
75x8
75x8
Standing Curls (EZ-bar)
95x10
95x10
95x10
Bent-over Cable Concentration Curls
45x8
45x8
45x8
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 4
Day 5 (Legs/Traps/Triceps)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, scoop of PB Fit, walnuts, spinach, oats, almond milk)
Back Squats
240x12
240x12
260x8
260x8
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 4
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: Very humid for this run. 84 degrees with a real feel of 92.
-
Week 5
Day 1 (Back)
Pre-Workout: None
Wide-Grip Upright Rows (barbell)
135x10
135x10
135x10
Snatch-grip Deads (barbell)
275x8
275x8
275x8
T-Bar Rows (barbell)
175x10
175x10
175x10
Bent Over Rear Lateral Cable Raise
50x10
50x10
50x10
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
-
Week 5
Day 2 (Chest/Shoulders)
Pre-Workout: None
Reverse-Grip OHP (barbell)
155x8
155x8
175x5
175x5
Incline Bench Press (barbell)
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
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 5
Day 3 (Arms)
Pre-Workout: None
Cable Curls from squatting position
75x8
75x8
75x8
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: None
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
