-
Week 11
Day 4 (Back/Abs)
Pre-Workout: None
Snatch-grip Deads (barbell)
340x5
340x5
360x3
360x3
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: Gold Standard 100% Whey Protein (1.5 scoops Extreme Milk Chocolate flavor)
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 11
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: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 11
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 12
Day 1 (Back/abs)
Pre-Workout: Bacon & Eggs
Upright Rows (EZ bar)
215x5
215x5
230x3
230x3
Landmine Rows with Lat-Blaster attachment
240x5
240x5
260x3
260x3
T-bar Rows
180x10
180x10
180x10
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 12
Day 2 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: None
Flat Bench Press (Barbell)
285x5
285x5
300x3
300x3
Incline Bench Press (Swiss Bar) - Wide-Grip +
230x5
230x5
245x3
245x3
Military Press (Dumbbells) +
75x10
75x10
75x10
Front Raises (Dumbbells)
45x10
45x10
45x10
Cable Curls from squatting position
90x8
90x8
90x8
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 12
Day 3 (Legs/Traps)
Pre-Workout: None
Back Squats
305x5
305x5
325x3
325x3
Barbell Shrugs
400x15
400x15
400x15
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 12
Day 4 (Back/Abs)
Pre-Workout: None
Snatch-grip Deads (barbell)
345x5
345x5
365x3
365x3
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 12
Day 5 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: None
Standing OHP (barbell)
200x5
200x5
215x3
215x3
Standing One-armed Landmine Presses
125x8
125x8
125x8
Butterflies (Dumbbells)
55x10
55x10
55x10
Lateral Raises (Dumbbells)
50x10
50x10
50x10
Standing Dumbbell Curls (dumbbells)
55x8
55x8
55x8
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
-
[QUOTE=ajdahlheimer;1591648371]Week 12
Standing OHP (barbell)
200x5
200x5
215x3
215x3[/quote]
That's some serious overhead pressing, nice work!
-
Week 12
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
Note: That wraps another 12 week workout cycle for me. Definitely added some mass, as I was eating more and lifting fairly heavy for me. Deload week next week and then start all over with some variations in lifts.
-AJ
-
[QUOTE=blue9steel;1591671801]That's some serious overhead pressing, nice work![/QUOTE]
Less weight and form not where it was when I was a lot bigger/stronger, but appreciate it.
And as always, thanks for checking out my journal.
-AJ
-
Deloading and recovering this week. Still jumped some rope and did some chest, shoulders, biceps, to stay sane yesterday though.
-
Starting a fresh 12 week program after a week deload.
Week 1
Day 1 (Back/abs)
Pre-Workout: Egg sandwic
Upright Rows (EZ bar)
185x12
185x12
185x12
Landmine Rows with Lat-Blaster attachment
195x12
195x12
195x12
Seated Cable Rows +
180x12
180x12
180x12
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 1
Day 2 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: NutriBullet smoothie w/banana, frozen fruit, walnuts, oats, PB Fit Powder and almond milk.
Incline Bench Press (Barbell) +
185x12
185x12
200x8
200x8
Flat Bench Press (Swiss Bar) - Wide-Grip +
195x12
195x12
210x8
210x8
Standing OHP (Dumbbells) +
60x12
60x12
60x12
Front Raises (Dumbbells)
40x10
40x10
40x10
Cable Curls from squatting position
90x8
90x8
90x8
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 1
Day 3 (Legs/Traps)
Pre-Workout: None
Back Squats
235x12
235x12
255x8
255x8
Barbell Shrugs
400x15
400x15
400x15
Dumbbell Shrugs
60x25
60x25
60x25
Post-workout: Gold Standard 100% Whey Protein (1.5 scoops Extreme Milk Chocolate flavor)
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 1
Day 4 (Back/Abs)
Pre-Workout: None
Snatch-grip Deads (barbell)
275x12
275x12
295x8
295x8
Lat pull-downs
160x10
160x10
160x10
T-bar cable pull-downs
140x10
140x10
140x10
Face-pulls
90x10
90x10
90x10
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 1
Day 5 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: Coffee
Military Press (barbell)
155x12
155x12
170x8
170x8
Standing One-armed Landmine Presses
105x12
105x12
105x12
Butterflies (Dumbbells)
55x10
55x10
55x10
Lateral Raises (Dumbbells)
50x10
50x10
50x10
Standing Dumbbell Curls (dumbbells)
50x10
50x10
50x10
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
Note: Tremendous Thanksgiving morning workout!
-
Week 1
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 2
Day 1 (Back/abs)
Pre-Workout: Coffee, chicken & rice
Upright Rows (EZ bar)
185x12
185x12
185x12
Landmine Rows with Lat-Blaster attachment
195x12
195x12
195x12
Seated Cable Rows +
190x12
190x12
190x12
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 2
Day 2 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: Turkey
Incline Bench Press (Barbell) +
190x12
190x12
205x8
205x8
Flat Bench Press (Swiss Bar) - Wide-Grip +
200x12
200x12
215x8
215x8
Standing OHP (Dumbbells) +
65x12
65x12
65x12
Front Raises (Dumbbells)
40x10
40x10
40x10
Cable Curls from squatting position
80x8
80x8
80x8
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 2
Day 3 (Legs/Traps)
Pre-Workout: None
Back Squats
240x12
240x12
260x8
260x8
Barbell Shrugs
400x15
400x15
400x15
Dumbbell Shrugs
60x25
60x25
60x25
Post-workout: Gold Standard 100% Whey Protein (1.5 scoops Extreme Milk Chocolate flavor)
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 2
Day 4 (Back/Abs)
Pre-Workout: Chicken & Rice
Snatch-grip Deads (barbell)
275x12
275x12
295x8
295x8
Lat pull-downs
160x10
160x10
160x10
T-bar cable pull-downs
140x10
140x10
140x10
Face-pulls
90x10
90x10
90x10
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 2
Day 5 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: None
Military Press (barbell)
155x12
155x12
170x8
170x8
Standing One-armed Landmine Presses
110x12
110x12
110x12
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 2
Day 6 (Cardio)
Pre-Workout: Breakfast Burrito
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 3
Day 1 (Back/abs)
Pre-Workout: Coffee
Upright Rows (EZ bar)
185x12
185x12
185x12
Landmine Rows with Lat-Blaster attachment
205x12
205x12
205x12
Seated Cable Rows +
195x12
195x12
195x12
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 3
Day 2 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: Banana
Incline Bench Press (Barbell) +
195x12
195x12
210x8
210x8
Flat Bench Press (Swiss Bar) - Wide-Grip +
205x12
205x12
220x8
220x8
Standing OHP (Dumbbells)
70x10
70x10
70x10
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
105x10
105x10
105x10
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 3
Day 3 (Legs/Traps)
Pre-Workout: None
Back Squats
245x12
245x12
265x8
265x8
Barbell Shrugs
400x15
400x15
400x15
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 3
Day 4 (Back/Abs)
Pre-Workout: None
Snatch-grip Deads (barbell)
280x12
280x12
300x8
300x8
Lat pull-downs
160x10
160x10
160x10
T-bar cable pull-downs +
145x10
145x10
145x10
Face-pulls
90x10
90x10
90x10
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: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
-
Week 3
Day 5 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: None
Military Press (barbell)
160x12
160x12
175x8
175x8
Standing One-armed Landmine Presses
110x12
110x12
110x12
Butterflies (Dumbbells)
55x10
55x10
55x10
Lateral Raises (Dumbbells)
50x10
50x10
50x10
Standing Dumbbell Curls (dumbbells)
50x10
50x10
50x10
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 3
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
