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Week 3
Day 3 (Legs/Traps)
Pre-Workout: None
Back Squats
240x12
240x12
260x8
260x8
Hex Bar Shrugs
335x15
335x15
335x15
Single Arm Shrugs - Hex Bar
145x15
145x15
145x15
Post-workout: None
Time of workout: 40 minutes
Additional cardio: 20 minute skip-rope routine and 1 hour 20 minute outdoor walk
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
Hex Bar Dead lifts
280x12
280x12
300x8
300x8
Lat Pull-downs (wide-grip)
180x10
180x10
180x10
Seal Rows (Dumbbells)
60x12
60x12
60x12
Meadows Rows (Landmine)
70x10
70x10
70x10
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: 3 mile outdoor run
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Week 3
Day 5 (Light Legs/Shoulders/Bi's)
Pre-Workout: String cheese/Greek Yogurt
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
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
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
Week 3
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.
Week 4
Day 1 (Legs/Back/Abs)
Pre-Workout: Egg sandwich
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
Week 4
Day 2 (Chest/Shoulders)
Pre-Workout: None
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
Week 4
Day 3 (Legs/Traps)
Pre-Workout: None
Back Squats
240x12
240x12
260x8
260x8
Hex Bar Shrugs
335x15
335x15
335x15
Single Arm Shrugs - Hex Bar
145x15
145x15
145x15
Post-workout: Gold Standard 100% Whey Protein (1.5 scoops Extreme Milk Chocolate flavor)
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
Week 4
Day 4 (Back/Abs)
Pre-Workout: None
Hex Bar Dead lifts
285x12
285x12
305x8
305x8
Lat Pull-downs (wide-grip)
180x10
180x10
180x10
Seal Rows (Dumbbells)
60x12
60x12
60x12
Single Arm Rows (Landmine)
75x10
75x10
75x10
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: 3 mile outdoor run
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Week 4
Day 5 (Light Legs/Shoulders/Bi's)
Pre-Workout: String cheese/Greek Yogurt
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
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
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
Week 4
Day 7 (Cardio)
Pre-Workout: None
3.5 mile outdoor run
Post-workout: None
Time of workout: 32 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: Fasted Cardio.
Week 5
Day 1 (Legs/Back/Abs)
Pre-Workout: None
Back Squats
225x12
245x8
265x5
285x3
Landmine Rows with Lat-Blaster attachment
215x8
215x8
215x8
Seated Cable Rows
230x8
230x8
230x8
Bent over Rows (Hex Bar)
205x8
205x8
205x8
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
Week 5
Day 2 (Chest/Shoulders)
Pre-Workout: Bacon & Eggs
Incline Bench Press (Barbell) +
215x8
215x8
230x5
230x5
Flat Bench Press (Swiss Bar-Medium Grip) +
185x8
185x8
185x8
Military Press (Dumbbells)
60x12
60x12
60x12
Lateral Raises (Dumbbells)
40x10
40x10
40x10
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
Note: Neighbor guy came and lifted with me for this. He is gonna be hurting tomorrow. :D
Week 5
Day 3 (Legs/Traps)
Pre-Workout: None
Back Squats
265x8
265x8
285x5
285x5
Hex Bar Shrugs
335x15
335x15
335x15
Single Arm Shrugs - Hex Bar
145x15
145x15
145x15
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
Week 5
Day 4 (Back/Abs)
Pre-Workout: None
Hex Bar Dead lifts
310x8
310x8
330x5
330x5
Lat Pull-downs (wide-grip)
180x10
180x10
180x10
Seal Rows (Dumbbells)
60x12
60x12
60x12
Meadows Rows (Landmine)
80x10
80x10
80x10
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: 3 mile outdoor run
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Week 5
Day 5 (Light Legs/Shoulders/Bi's)
Pre-Workout: String cheese/Greek Yogurt
Back Squats
205x12
225x8
245x5
265x3
Standing OHP (Barbell) +
155x8
155x8
170x5
170x5
Landmine Press
105x8
105x8
105x8
Standing OHP (Hex Bar)
150x8
150x8
150x8
Cable Curls (Rope)
95x10
95x10
95x10
Y-T-W-L's w/Rogue Lightweight bands
Post-workout: None
Time of workout: 1 hour
Additional cardio: 3 mile run
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 5
Day 6 (Cardio)
Pre-Workout: None
20 minute skip-rope routine and 1 hour and 20 minute outdoor walk.
Post-workout: None
Time of workout: 1 hour 40 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 5
Day 7 (Cardio)
Pre-Workout: None
3.5 mile outdoor run
Post-workout: None
Time of workout: 33 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: Fasted Cardio.
Week 6
Day 1 (Legs/Back/Abs)
Pre-Workout: None
Back Squats
225x12
245x8
265x5
285x3
Landmine Rows with Lat-Blaster attachment
215x8
215x8
215x8
Seated Cable Rows
230x8
230x8
230x8
Bent over Rows (Hex Bar)
205x8
205x8
205x8
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
Week 6
Day 2 (Chest/Shoulders)
Pre-Workout: Sausage & Eggs
Incline Bench Press (Barbell) +
215x8
215x8
230x5
230x5
Flat Bench Press (Swiss Bar-Medium Grip) +
185x8
185x8
185x8
Military Press (Dumbbells)
60x12
60x12
60x12
Lateral Raises (Dumbbells)
40x10
40x10
40x10
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
Week 6
Day 3 (Legs/Traps)
Pre-Workout: None
Back Squats
265x8
265x8
285x5
285x5
Hex Bar Shrugs
335x15
335x15
335x15
Single Arm Shrugs - Hex Bar
145x15
145x15
145x15
Post-workout: None
Time of workout: 40 minutes
Additional cardio: 20 minute skip-rope routine and 1 hour 20 minute outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 6
Day 4 (Back/Abs)
Pre-Workout: None
Hex Bar Dead lifts +
310x8
310x8
330x5
330x5
Lat Pull-downs (wide-grip)
180x10
180x10
180x10
Seal Rows (Dumbbells)
60x12
60x12
60x12
Landmine Rows (Landmine)
80x10
80x10
80x10
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: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Week 6
Day 5 (Light Legs/Shoulders/Bi's)
Pre-Workout: String cheese/Greek Yogurt
Back Squats
205x12
225x8
245x5
265x3
Standing OHP (Barbell)
160x8
160x8
175x5
175x5
Landmine Press
105x8
105x8
105x8
Standing OHP (Hex Bar)
150x8
150x8
150x8
Cable Curls (Rope)
95x10
95x10
95x10
Y-T-W-L's w/Rogue Lightweight bands
Post-workout: None
Time of workout: 1 hour
Additional cardio: 3 mile run
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: Real feel was 92 degrees during that run. Not fun.
Week 6
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
Note: Another really really hot run.
Week 6
Day 7 (Cardio)
Pre-Workout: None
3.5 mile outdoor run
Post-workout: None
Time of workout: 33 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: Fasted Cardio.
Week 7
Day 1 (Legs/Back/Abs)
Pre-Workout: None
Back Squats
225x12
245x8
265x5
285x3
Landmine Rows with Lat-Blaster attachment
220x8
220x8
21x8
Seated Cable Rows
230x8
230x8
230x8
Bent over Rows (Hex Bar)
205x8
205x8
205x8
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
Week 7
Day 2 (Chest/Shoulders)
Pre-Workout: Egg sandwich
Incline Bench Press (Barbell) +
215x8
215x8
230x5
230x5
Flat Bench Press (Swiss Bar-Medium Grip) +
185x8
185x8
185x8
Military Press (Dumbbells)
60x12
60x12
60x12
Lateral Raises (Dumbbells)
40x10
40x10
40x10
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
Week 7
Day 3 (Legs/Traps)
Pre-Workout: None
Back Squats +
265x8
265x8
285x5
285x5
Hex Bar Shrugs
335x15
335x15
335x15
Single Arm Shrugs - Hex Bar
145x15
145x15
145x15
Post-workout: None
Time of workout: 40 minutes
Additional cardio: 20 minute skip-rope routine and 1 hour 20 minute outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 7
Day 4 (Back/Abs)
Pre-Workout: Banana, string cheese, Greek yogurt
Hex Bar Dead lifts
315x8
315x8
335x5
335x5
Lat Pull-downs (wide-grip)
180x10
180x10
180x10
Seal Rows (Dumbbells)
60x12
60x12
60x12
Meadows Rows (Landmine)
80x10
80x10
80x10
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