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Week 11
Day 1 (Back/abs)
Pre-Workout: None
Landmine Rows with Lat-Blaster attachment
255x5
255x5
255x5
255x5
T-bar Rows
230x5
230x5
230x5
Upright Rows (Cable)
140x5
140x5
140x5
Pull-ups (Wide-Grip)
BWx12
BWx12
BWx12
Decline sit-ups
3 sets of 40
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 10 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
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Week 11
Day 2 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: Eggs, toast, sausage, coffee.
Flat Bench Press (Barbell)
265x5
265x5
280x3
280x3
Reverse-Grip Bench Press (Barbell) +
240x5
240x5
240x5
Standing OHP (Dumbbells)
85x5
85x5
85x5
Front Raises (Swiss Bar)
95x5
95x5
95x5
Standing Curls (EZ Bar)
135x10
135x10
135x10
Concentration Curls (Dumbbells)
55x5
55x5
55x5
Single Arm Triceps Extension (Cable)
40x8
40x8
40x8
Crush-Grip Bench Press (Dumbbells)
60x12
60x12
60x12
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
Note: Took the weight down a bit, since I have lost some strength as my body weight has decreased.
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Week 11
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 and 45 minute outdoor walk.
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 4 (Back/Abs)
Pre-Workout: Nutri-Bullet Smoothie (Banana, frozen fruit, walnuts, oats, PB Fit powder, almond milk)
Snatch-grip Deads (barbell)
345x5
345x5
365x3
365x3
Seated Cable Pulldowns (12" Bar)
170x8
170x8
170x8
Single Side-Delt Raises (Cable)
20x10
20x10
20x10
Seal Rows (Dumbbells)
60x12
60x12
60x12
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 and 5 minutes
Additional cardio: 3 mile outdoor run
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Note: These dead's were no joke. Was pretty maxed out on the last couple sets.
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Week 11
Day 5 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: Banana, Greek yogurt, string cheese
Standing Log Press (Swiss Bar)
190x5
190x5
205x3
205x3
Standing One-armed Landmine Presses
130x5
130x5
130x5
Decline Flies with Crunch (Dumbbells)
50x8
50x8
50x8
Chest Dips
BWx25
BWx25
BWx25
Chin-ups
BWx10
BWx10
BWx10
Lying Cable Curls
70x5
70x5
70x5
Overhead Rope-Extension
80x5
80x5
80x5
Reverse Grip Press Down (Cable)
90x10
90x10
90x10
Post-workout: None
Time of workout: 1 hour and 10 minutes
Additional cardio: 3 mile run
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 6 (Cardio)
Pre-Workout: None
20 minute skip-rope routine and 3 mile outdoor run
Post-workout: None
Time of workout: 50 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 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), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: Fasted Cardio.
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Week 12
Day 1 (Back/abs)
Pre-Workout: None
Landmine Rows with Lat-Blaster attachment
255x5
255x5
255x5
255x5
T-bar Rows
230x5
230x5
230x5
Upright Rows (Cable)
140x5
140x5
140x5
Pull-ups (Wide-Grip)
BWx12
BWx12
BWx12
Decline sit-ups
3 sets of 40
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 10 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Note: Great workout.
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Week 12
Day 2 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: Chicken & rice
Flat Bench Press (Barbell)
265x5
265x5
280x3
280x3
Reverse-Grip Bench Press (Barbell)
240x5
240x5
240x5
Standing OHP (Dumbbells)
85x5
85x5
85x5
Front Raises (Swiss Bar)
95x5
95x5
95x5
Standing Curls (EZ Bar)
135x10
135x10
135x10
Concentration Curls (Dumbbells)
55x5
55x5
55x5
Single Arm Triceps Extension (Cable)
40x8
40x8
40x8
Crush-Grip Bench Press (Dumbbells)
60x12
60x12
60x12
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
Note: First workout as a 40 year old. Felt old afterwards, but maybe that isn't such a bad thing........:D
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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: 40 minutes
Additional cardio: 20 minute skip-rope routine and 45 minute outdoor walk.
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 4 (Back/Abs)
Pre-Workout: Nutri-Bullet Smoothie (Banana, frozen fruit, walnuts, oats, PB Fit powder, almond milk)
Snatch-grip Deads (barbell)
345x5
345x5
365x3
365x3
Seated Cable Pulldowns (12" Bar)
170x8
170x8
170x8
Single Side-Delt Raises (Cable)
20x10
20x10
20x10
Seal Rows (Dumbbells)
60x12
60x12
60x12
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 and 5 minutes
Additional cardio: 3 mile outdoor run
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Note: Was tough to get motivated for this workout for some reason, but it ended up being tremendous!
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Week 12
Day 5 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: None
Standing Log Press (Swiss Bar)
190x5
190x5
205x3
205x3
Standing One-armed Landmine Presses
130x5
130x5
130x5
Decline Flies with Crunch (Dumbbells)
50x8
50x8
50x8
Chest Dips
BWx25
BWx25
BWx25
Chin-ups
BWx10
BWx10
BWx10
Lying Cable Curls
70x5
70x5
70x5
Overhead Rope-Extension
80x5
80x5
80x5
Reverse Grip Press Down (Cable)
90x10
90x10
90x10
Post-workout: None
Time of workout: 1 hour and 10 minutes
Additional cardio: 3 mile run
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 6 (Cardio)
Pre-Workout: None
3.5 mile outdoor run
Post-workout: None
Time of workout: 34 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: Fasted Cardio. Post-run weight: 207.6
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Deloading all this week. Do some cardio and a little lifting here and there, but letting the old body recover mostly.......
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Finished a good deload week. Light lifting and lots of cardio (ran over 15 miles).
Down to 206.6 for weight. Lightest in over 20 years. Gonna enjoy weekend at the lake and back lifting Sunday.
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Week 1
Day 1 (Legs/Back/Abs)
Pre-Workout: Ham & Cheese omelette
Back Squats
225x12
245x8
265x5
285x3
Landmine Rows with Lat-Blaster attachment
200x12
200x12
200x12
Seated Cable Rows
230x5
230x5
230x5
Upright Rows (Cable)
210x12
210x12
210x12
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
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
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Week 1
Day 2 (Chest/Shoulders)
Pre-Workout: None
Incline Bench Press (Barbell)
200x12
200x12
215x8
215x8
Flat Bench Press (Swiss Bar-Medium Grip)
165x12
165x12
165x12
Military Press (Dumbbells)
60x12
60x12
60x12
Lateral Raises (Dumbbells)
95x5
95x5
95x5
Neutral-grip Pull-ups
BWx10
BWx10
BWx10
Raised Pushups
BWx25
BWx25
BWx25
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
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Week 1
Day 3 (Legs/Traps)
Pre-Workout: None
Back Squats
235x12
235x12
255x8
255x8
Barbell Shrugs
405x15
405x15
405x15
Dumbbell Shrugs
60x25
60x25
60x25
Post-workout: None
Time of workout: 40 minutes
Additional cardio: 20 minute skip-rope routine and 45 minute outdoor walk.
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
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Week 1
Day 4 (Back/Abs)
Pre-Workout: None
Snatch-grip Deads (barbell)
275x12
275x12
295x8
295x8
Lat Pull-downs (wide-grip)
180x10
180x10
180x10
Seal Rows (Dumbbells)
60x12
60x12
60x12
Landmine Rows
65x10
65x10
65x10
Cable crunches
3 sets of 25 with 90 pounds
Wrist-Roller
3 sets of 5 with 10 pounds
Post-workout: None
Time of workout: 1 hour
Additional cardio: 3 mile outdoor run
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
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Week 1
Day 5 (Light Legs/Shoulders/Bi's)
Pre-Workout: None
Back Squats
205x12
225x8
245x5
265x3
Standing OHP (Barbell) +
135x12
135x12
150x8
150x8
Landmine Press
90x12
90x12
90x12
Arnold Press (Dumbbells) +
40x12
40x12
40x12
Cable Curls
90x10
90x10
70x90x105
Y-T-W-L's w/Rogue Lightweight bands
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
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Week 1
Day 6 (Cardio)
Pre-Workout: None
3.5 mile outdoor run
Post-workout: None
Time of workout: 34 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: Fasted Cardio.
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Week 2
Day 1 (Legs/Back/Abs)
Pre-Workout: None
Back Squats
225x12
245x8
265x5
285x3
Landmine Rows with Lat-Blaster attachment
200x12
200x12
200x12
Seated Cable Rows
210x12
210x12
210x12
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
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
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Week 2
Day 2 (Chest/Shoulders)
Pre-Workout: None
Incline Bench Press (Barbell)
200x12
200x12
215x8
215x8
Flat Bench Press (Swiss Bar-Medium Grip) +
165x12
165x12
165x12
Military Press (Dumbbells)
60x12
60x12
60x12
Lateral Raises (Dumbbells)
35x12
35x12
35x12
Neutral-grip Pull-ups
BWx10
BWx10
BWx10
Raised Push-ups
BWx25
BWx25
BWx25
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
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Week 2
Day 3 (Legs/Traps)
Pre-Workout: None
Back Squats
235x12
235x12
255x8
255x8
Hex Bar Shrugs +
315x15
315x15
315x15
Single Arm Shrugs - Hex Bar +
135x15
135x15
135x15
Post-workout: None
Time of workout: 40 minutes
Additional cardio: 20 minute skip-rope routine and 3 mile outdoor run
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
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Week 2
Day 4 (Back/Abs)
Pre-Workout: None
Hex Bar Dead lifts +
275x12
275x12
295x8
295x8
Lat Pull-downs (wide-grip)
180x10
180x10
180x10
Seal Rows (Dumbbells)
60x12
60x12
60x12
Landmine Rows +
65x10
65x10
65x10
Cable crunches
3 sets of 25 with 90 pounds
Wrist-Roller
3 sets of 5 with 10 pounds
Post-workout: None
Time of workout: 1 hour and 5 minutes
Additional cardio: Way too hot for a run (90 degrees), so I just opted for an hour and 20 minute walk outside instead.
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
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Week 2
Day 5 (Light Legs/Shoulders/Bi's)
Pre-Workout: String cheese/Greek Yogurt/Banana
Back Squats
205x12
225x8
245x5
265x3
Standing OHP (Barbell)
140x12
140x12
155x8
155x8
Landmine Press
90x12
90x12
90x12
Standing OHP (Hex Bar)
135x12
135x12
135x12
Cable Curls (Rope)
90x10
90x10
90x10
Y-T-W-L's w/Rogue Lightweight bands
Post-workout: None
Time of workout: 1 hour
Additional cardio: 3 mile run and 45 minute walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
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Week 2
Day 6 (Cardio)
Pre-Workout: None
20 minute skip-rope routine and 3 mile outdoor run
Post-workout: None
Time of workout: 50 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
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Week 2
Day 7 (Cardio)
Pre-Workout: None
3.5 mile outdoor run
Post-workout: None
Time of workout: 34 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: Fasted Cardio. Post-run weight: 205.0
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Week 3
Day 1 (Legs/Back/Abs)
Pre-Workout: None
Back Squats
225x12
245x8
265x5
285x3
Landmine Rows with Lat-Blaster attachment
200x12
200x12
200x12
Seated Cable Rows
210x12
210x12
210x12
Bent over Rows (Hex Bar)
225x8
225x8
225x8
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
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), Chrondroitin (275mg), and a Multi-vitamin
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Week 3
Day 2 (Chest/Shoulders)
Pre-Workout: Egg Sandwich
Incline Bench Press (Barbell)
200x12
200x12
215x8
215x8
Flat Bench Press (Swiss Bar-Medium Grip)
170x12
170x12
170x12
Military Press (Dumbbells)
60x12
60x12
60x12
Lateral Raises (Dumbbells)
35x12
35x12
35x12
Neutral-grip Pull-ups
BWx10
BWx10
BWx10
Raised Push-ups
BWx25
BWx25
BWx25
Y-T-W-L's w/Rogue Lightweight bands
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
