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Cycle 8 - B1
Pre-Workout: None
Cable Curls from squatting position - Rest-Pause-reps
80x12
80x12
Wrist-Roller
2 sets of 5 with 12.5 pounds
Landmine Squats
135x8
135x8
Good Mornings
145x15
145x15
Single Arm Shrugs w/Hex Bar - Rest-Pause-reps
150x15
150x15
Hanging Leg Raises
BWx20
BWx20
BWx20
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), Zinc (50mg), and a Multi-vitamin
Cycle 8 - A2
Pre-Workout: None
Flat Bench Press - Rest-Pause-reps
205x13
205x13
Military Press - Rest-Pause-reps
135x15
135x15
Overhead Triceps Extensions (Dumbbells) - Rest-Pause-reps
55x20
55x20
Lat Pulldown w/Super Lat Bar - Rest-Pause-reps +
150x15
150x15
Landmine Rows w/Neutral Grip - Rest-Pause-reps +
195x10
195x10
Decline weighted sit-up's
BW+45x30
BW+45x30
BW+45x30
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 3.5 mile outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Cycle 8 - B2
Pre-Workout: None
Barbell Curls w/Fat Gripz - Rest-Pause-reps
115x13
115x13
Hammer Curls (Dumbbells)
55x15
55x15
Back Squats
285x8
285x8
135x20 (widow maker) +
Rack Pulls - Rest-Pause-reps +
325x15
325x15
Barbell Shrugs - Rest-Pause-reps
365x15
365x15
YTWL's w/lightweight bands
Post-workout: None
Time of workout: 1 hour
Additional cardio: 3.5 mile outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Cycle 8 - A3
Pre-Workout: None
Inclined Bench Press - Rest-Pause-reps +
175x15
175x15
Upright Row w/EZ Bar - Rest-Pause-reps
135x20
135x20
Weighted Triceps Dips - Rest-Pause-reps
BW+35x15
BW+35x15
Seated Neutral-Grip Pulldowns - Rest-Pause-reps +
155x15
155x15
Hex Bar Deadlifts +
360x8
360x8
Post-workout: None
Time of workout: 1 hour
Additional cardio: 3.5 mile outdoor walk w/weighted vest
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Cycle 8 - B3
Pre-Workout: None
Dumbbell Curls - Rest-Pause-reps
45x15
45x15
Wrist Curls (Dumbbells)
45x30
45x30
Dumbbell Lunges
60x8
60x8
Romanian Deadlifts +
245x15
245x15
Hex Bar Shrugs - Rest-Pause-reps
345x15
345x15
Cable Crunches
100x25
100x25
100x25
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 3.5 mile outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Cycle 8 - Cardio
Pre-Workout: None
3.4 mile outdoor run
Post-workout: None
Time of workout: 35 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Note: Fasted cardio.
Cycle 9 - A1
Pre-Workout: None
Dumbbell Flies - Rest-Pause-reps
55x15
55x15
Bradford Press - Rest-Pause-reps +
125x15
125x15
Close-Grip Bench Press - Rest-Pause-reps +
165x18
165x18
Weighted Pull-ups
BW+15x12
BW+15x12
Landmine Rows w/Lat-Blaster attachment - Rest-Pause-reps +
210x12
210x12
Decline Sit-ups
BWx40
BWx40
BWx40
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), Zinc (50mg), and a Multi-vitamin
Cycle 9 - B1
Pre-Workout: None
Cable Curls from squatting position - Rest-Pause-reps
80x12
80x12
Wrist-Roller
2 sets of 5 with 12.5 pounds
Landmine Squats +
135x8
135x8
Good Mornings
145x15
145x15
Single Arm Shrugs w/Hex Bar - Rest-Pause-reps
150x15
150x15
Hanging Leg Raises
BWx20
BWx20
BWx20
Post-workout: None
Time of workout: 1 hour
Additional cardio: 3.5 mile outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Cycle 9 - A2
Pre-Workout: None
Flat Bench Press - Rest-Pause-reps +
205x13
205x13
Military Press - Rest-Pause-reps
135x15
135x15
Overhead Triceps Extensions (Dumbbells) - Rest-Pause-reps
55x20
55x20
Lat Pulldown w/Super Lat Bar - Rest-Pause-reps +
155x15
155x15
Landmine Rows w/Neutral Grip - Rest-Pause-reps +
200x10
200x10
Decline weighted sit-up's
BW+45x30
BW+45x30
BW+45x30
Post-workout: None
Time of workout: 1 hour
Additional cardio: 3.5 mile outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Cycle 9 - B2
Pre-Workout: None
Barbell Curls w/Fat Gripz - Rest-Pause-reps
115x13
115x13
Hammer Curls (Dumbbells)
55x15
55x15
Back Squats +
285x8
285x8
140x20 (widow maker)
Rack Pulls - Rest-Pause-reps +
330x15
330x15
Barbell Shrugs - Rest-Pause-reps
365x15
365x15
YTWL's w/lightweight bands
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 3.5 mile outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Cycle 9 - A3
Pre-Workout: None
Inclined Bench Press - Rest-Pause-reps
180x14
180x14
Upright Row w/EZ Bar - Rest-Pause-reps
135x20
135x20
Weighted Triceps Dips - Rest-Pause-reps
BW+35x15
BW+35x15
Seated Neutral-Grip Pulldowns - Rest-Pause-reps
160x15
160x15
Hex Bar Deadlifts
365x8
365x8
Post-workout: None
Time of workout: 1 hour
Additional cardio: 3.5 mile outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
First Beard Contest in the books.
Took 1st Place. :D
[img]https://i.imgur.com/XYkyvopl.jpg[/img] [img]https://i.imgur.com/mm0PzPMl.jpg[/img]
Cycle 9 - B3
Pre-Workout: None
Dumbbell Curls - Rest-Pause-reps
45x15
45x15
Wrist Curls (Dumbbells)
45x30
45x30
Dumbbell Lunges
60x8
60x8
Romanian Deadlifts +
250x15
250x15
Hex Bar Shrugs - Rest-Pause-reps
345x15
345x15
Cable Crunches
100x25
100x25
100x25
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 3.5 mile outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Cycle 9 - Cardio
Pre-Workout: None
3 mile outdoor run
Post-workout: None
Time of workout: 30 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Note: Fasted cardio.
Cycle 10 - A1
Pre-Workout: None
Dumbbell Flies - Rest-Pause-reps
55x15
55x15
Bradford Press - Rest-Pause-reps +
130x15
130x15
Close-Grip Bench Press - Rest-Pause-reps
170x18
170x18
Weighted Pull-ups
BW+15x12
BW+15x12
Landmine Rows w/Lat-Blaster attachment - Rest-Pause-reps +
215x12
215x12
Decline Sit-ups
BWx40
BWx40
BWx40
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), Zinc (50mg), and a Multi-vitamin
Cycle 10 - B1
Pre-Workout: None
Cable Curls from squatting position - Rest-Pause-reps
80x12
80x12
Wrist-Roller
2 sets of 5 with 12.5 pounds
Landmine Squats +
135x8
135x8
Good Mornings
145x15
145x15
Single Arm Shrugs w/Hex Bar - Rest-Pause-reps
150x15
150x15
Hanging Leg Raises
BWx20
BWx20
BWx20
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), Zinc (50mg), and a Multi-vitamin
Cycle 10 - A2
Pre-Workout: None
Flat Bench Press - Rest-Pause-reps
210x13
210x13
Military Press - Rest-Pause-reps
135x15
135x15
Overhead Triceps Extensions (Dumbbells) - Rest-Pause-reps
55x20
55x20
Lat Pulldown w/Super Lat Bar - Rest-Pause-reps
160x15
160x15
Landmine Rows w/Neutral Grip - Rest-Pause-reps
205x10
205x10
Decline weighted sit-up's
BW+45x30
BW+45x30
BW+45x30
Post-workout: None
Time of workout: 1 hour
Additional cardio: 5 mile outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Cycle 10 - B2
Pre-Workout: None
Barbell Curls w/Fat Gripz - Rest-Pause-reps
115x13
115x13
Hammer Curls (Dumbbells)
55x15
55x15
Back Squats
305x6
305x6
140x20 (widow maker)
Rack Pulls - Rest-Pause-reps +
335x15
335x15
Barbell Shrugs - Rest-Pause-reps
365x15
365x15
YTWL's w/lightweight bands
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 3.5 mile outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Cycle 10 - A3
Pre-Workout: None
Inclined Bench Press - Rest-Pause-reps
185x13
185x13
Upright Row w/EZ Bar - Rest-Pause-reps
135x20
135x20
Weighted Triceps Dips - Rest-Pause-reps
BW+35x15
BW+35x15
Seated Neutral-Grip Pulldowns - Rest-Pause-reps
160x15
160x15
Hex Bar Deadlifts
380x6
380x6
Post-workout: None
Time of workout: 1 hour
Additional cardio: 4.5 mile outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Cycle 10 - B3
Pre-Workout: None
Dumbbell Curls - Rest-Pause-reps
45x15
45x15
Wrist Curls (Dumbbells)
45x30
45x30
Dumbbell Lunges
60x8
60x8
Romanian Deadlifts +
255x15
255x15
Hex Bar Shrugs - Rest-Pause-reps
345x15
345x15
Cable Crunches
100x25
100x25
100x25
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 3.5 mile outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Cycle 10 - Cardio
Pre-Workout: None
3 mile outdoor run
Post-workout: None
Time of workout: 31 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Note: Fasted cardio.
Cycle 11 - A1
Pre-Workout: None
Dumbbell Flies - Rest-Pause-reps
55x15
55x15
Bradford Press - Rest-Pause-reps
135x15
135x15
Close-Grip Bench Press - Rest-Pause-reps
170x18
170x18
Weighted Pull-ups
BW+15x12
BW+15x12
Landmine Rows w/Lat-Blaster attachment - Rest-Pause-reps +
220x12
220x12
Decline Sit-ups
BWx40
BWx40
BWx40
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), Zinc (50mg), and a Multi-vitamin
Cycle 11 - B1
Pre-Workout: None
Cable Curls from squatting position - Rest-Pause-reps
80x12
80x12
Wrist-Roller
2 sets of 5 with 12.5 pounds
Landmine Squats
145x8
145x8
Good Mornings
145x15
145x15
Single Arm Shrugs w/Hex Bar - Rest-Pause-reps
150x15
150x15
Hanging Leg Raises
BWx20
BWx20
BWx20
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), Zinc (50mg), and a Multi-vitamin
Cycle 11 - A2
Pre-Workout: None
Flat Bench Press - Rest-Pause-reps
210x13
210x13
Military Press - Rest-Pause-reps
135x15
135x15
Overhead Triceps Extensions (Dumbbells) - Rest-Pause-reps
55x20
55x20
Lat Pulldown w/Super Lat Bar - Rest-Pause-reps
160x15
160x15
Landmine Rows w/Neutral Grip - Rest-Pause-reps
205x10
205x10
Decline weighted sit-up's
BW+45x30
BW+45x30
BW+45x30
Post-workout: None
Time of workout: 1 hour
Additional cardio: 3.5 mile outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Cycle 11 - B2
Pre-Workout: None
Barbell Curls w/Fat Gripz - Rest-Pause-reps
115x13
115x13
Hammer Curls (Dumbbells)
55x15
55x15
Back Squats
305x6
305x6
140x20 (widow maker)
Rack Pulls - Rest-Pause-reps +
335x15
335x15
Barbell Shrugs - Rest-Pause-reps
365x15
365x15
YTWL's w/lightweight bands
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 3.5 mile outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Cycle 11 - A3
Pre-Workout: None
Inclined Bench Press - Rest-Pause-reps
185x13
185x13
Upright Row w/EZ Bar - Rest-Pause-reps
135x20
135x20
Weighted Triceps Dips - Rest-Pause-reps
BW+35x15
BW+35x15
Seated Neutral-Grip Pulldowns - Rest-Pause-reps
160x15
160x15
Hex Bar Deadlifts
380x6
380x6
Post-workout: None
Time of workout: 1 hour
Additional cardio: 3.5 mile outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Cycle 11 - B3
Pre-Workout: None
Dumbbell Curls - Rest-Pause-reps
45x15
45x15
Wrist Curls (Dumbbells)
45x30
45x30
Dumbbell Lunges
60x8
60x8
Romanian Deadlifts +
255x15
255x15
Hex Bar Shrugs - Rest-Pause-reps
345x15
345x15
Cable Crunches
100x25
100x25
100x25
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 3.5 mile outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Cycle 12 - A1
Pre-Workout: None
Dumbbell Flies - Rest-Pause-reps
55x15
55x15
Bradford Press - Rest-Pause-reps
135x15
135x15
Close-Grip Bench Press - Rest-Pause-reps
170x18
170x18
Weighted Pull-ups
BW+15x12
BW+15x12
Landmine Rows w/Lat-Blaster attachment - Rest-Pause-reps
225x12
225x12
Decline Sit-ups
BWx40
BWx40
BWx40
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), Zinc (50mg), and a Multi-vitamin
Cycle 12 - B1
Pre-Workout: None
Cable Curls from squatting position - Rest-Pause-reps
80x12
80x12
Wrist-Roller
2 sets of 5 with 12.5 pounds
Landmine Squats
145x8
145x8
Good Mornings
145x15
145x15
Single Arm Shrugs w/Hex Bar - Rest-Pause-reps
150x15
150x15
Hanging Leg Raises
BWx20
BWx20
BWx20
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), Zinc (50mg), and a Multi-vitamin
Cycle 1 - A2
Pre-Workout: None
Flat Bench Press - Rest-Pause-reps
215x12
215x12
Military Press - Rest-Pause-reps
135x15
135x15
Overhead Triceps Extensions (Dumbbells) - Rest-Pause-reps
55x20
55x20
Lat Pulldown w/Super Lat Bar - Rest-Pause-reps
160x15
160x15
Landmine Rows w/Neutral Grip - Rest-Pause-reps
205x10
205x10
Decline weighted sit-up's
BW+45x30
BW+45x30
BW+45x30
Post-workout: None
Time of workout: 1 hour
Additional cardio: 4.5 mile outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin