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Week 5
Day 3 (Cardio)
Pre-Workout: None
20 minute skip-rope routine and 45 minute walk on treadmill
Post-workout: None
Time of workout: 1 hour 20 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 5
Day 4 (Legs/Traps)
Pre-Workout: Greek Yogurt, string cheese, banana
Back Squats +
270x8
270x8
290x5
290x5
Hex Bar Shrugs +
345x15
345x15
345x15
Single Arm Shrugs - Hex Bar +
145x15
145x15
145x15
Post-workout: None
Time of workout: 40 minutes
Additional cardio: 1 hour treadmill walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 5
Day 5 (Back/Abs)
Pre-Workout: Chicken & Rice
Hex Bar Dead lifts
315x8
315x8
335x5
335x5
Lat Pull-downs (cable) +
180x8
180x8
180x8
Seated Cable Rows w/neutral grip +
230x8
230x8
230x8
Landmine Rows +
80x8
80x8
80x8
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: 1 hour treadmill walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Week 5
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: Bacon, eggs, potatoes, coffee
Standing OHP (Barbell) +
170x8
170x8
185x5
185x5
Standing OHP (Hex bar)
160x8
160x8
160x8
Incline Bench Press (Dumbbells) +
80x8
80x8
80x8
Reverse-grip Bench Press (Barbell) +
205x8
205x8
205x8
Concentration Curls (Dumbbells)
50x8
50x8
50x8
Rope Triceps Extension (cable)
90x8
90x8
90x8
Post-workout: None
Time of workout: 1 hour
Additional cardio: Shoveled snow
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
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 6
Day 1 (Back/abs)
Pre-Workout: Coffee
Landmine Rows with Lat-Blaster attachment +
215x8
215x8
215x8
Landmine Rows with neutral v-grip
190x8
190x8
190x8
Upright Rows (EZ bar) +
160x8
160x8
160x8
Seal Rows (Dumbbells) +
60x12
60x12
60x12
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
Week 6
Day 2 (Chest/Shoulders)
Pre-Workout: Coffee
Incline Bench Press (Barbell)
225x8
225x8
240x5
240x5
Flat Bench Press (Swiss Bar-Wide Grip)
215x8
215x8
215x8
Butterflies (Dumbbells)
60x8
60x8
60x8
Front Raises (Dumbbells)
50x8
50x8
50x8
Cable curls from a squatting position
80x8
80x8
80x8
Skull-crushers (EZ bar)
110x8
110x8
110x8
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 (Cardio)
Pre-Workout: None
20 minute skip-rope routine and 45 minute walk on treadmill
Post-workout: None
Time of workout: 1 hour 5 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 6
Day 4 (Legs/Traps)
Pre-Workout: Greek Yogurt, string cheese
Back Squats +
275x8
275x8
295x5
295x5
Hex Bar Shrugs
350x15
350x15
350x15
Single Arm Shrugs - Hex Bar
150x15
150x15
150x15
Post-workout: None
Time of workout: 40 minutes
Additional cardio: 1 hour treadmill walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
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Week 6
Day 5 (Back/Abs)
Pre-Workout: String cheese, Greek yogurt, banana
Hex Bar Dead lifts +
315x8
315x8
335x5
335x5
Lat Pull-downs (cable)
185x8
185x8
185x8
Seated Cable Rows w/neutral grip +
235x8
235x8
235x8
Landmine Rows +
85x8
85x8
85x8
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: 1 hour treadmill walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Week 6
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: String cheese, Greek yogurt, banana, egg sandwich
Standing OHP (Barbell)
175x8
175x8
190x5
190x5
Standing OHP (Hex bar) +
160x8
160x8
160x8
Incline Bench Press (Dumbbells)
85x8
85x8
85x8
Reverse-grip Bench Press (Barbell) +
210x8
210x8
210x8
Concentration Curls (Dumbbells)
50x8
50x8
50x8
Rope Triceps Extension (cable)
90x8
90x8
90x8
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 7 (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
Week 7
Day 1 (Back/abs)
Pre-Workout: Coffee, eggs, bacon, potatoes
Landmine Rows with Lat-Blaster attachment +
220x8
220x8
220x8
Landmine Rows with neutral v-grip
195x8
195x8
195x8
Upright Rows (EZ bar) +
165x8
165x8
165x8
Seal Rows (Dumbbells) +
60x12
60x12
60x12
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
Week 7
Day 2 (Chest/Shoulders)
Pre-Workout: Coffee
Incline Bench Press (Barbell)
225x8
225x8
240x5
240x5
Flat Bench Press (Swiss Bar-Wide Grip)
215x8
215x8
215x8
Butterflies (Dumbbells)
60x8
60x8
60x8
Front Raises (Dumbbells)
50x8
50x8
50x8
Cable curls from a squatting position
80x8
80x8
80x8
Skull-crushers (EZ bar)
110x8
110x8
110x8
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 (Cardio)
Pre-Workout: None
20 minute skip-rope routine and 45 minute walk on treadmill
Post-workout: None
Time of workout: 1 hour 5 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 7
Day 4 (Legs/Traps)
Pre-Workout: Greek Yogurt, string cheese
Back Squats +
280x8
280x8
300x5
300x5
Hex Bar Shrugs
350x15
350x15
350x15
Single Arm Shrugs - Hex Bar
150x15
150x15
150x15
Post-workout: None
Time of workout: 40 minutes
Additional cardio: 1 hour treadmill walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 7
Day 5 (Back/Abs)
Pre-Workout: String cheese, Greek yogurt, banana
Hex Bar Dead lifts +
320x8
320x8
340x5
340x5
Lat Pull-downs (cable)
185x8
185x8
185x8
Seated Cable Rows w/neutral grip +
240x8
240x8
240x8
Landmine Rows +
90x8
90x8
90x8
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: 20 skip-rope routine and 25 minute treadmill walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Week 7
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: String cheese, Greek yogurt
Standing OHP (Barbell)
175x8
175x8
190x5
190x5
Standing OHP (Hex bar)
165x8
165x8
165x8
Incline Bench Press (Dumbbells)
90x8
90x8
90x8
Reverse-grip Bench Press (Barbell) +
215x8
215x8
215x8
Concentration Curls (Dumbbells) +
50x8
50x8
50x8
Rope Triceps Extension (cable)
90x8
90x8
90x8
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 7 (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
Week 8
Day 1 (Back/abs)
Pre-Workout: Coffee
Landmine Rows with Lat-Blaster attachment +
225x8
225x8
225x8
Landmine Rows with neutral v-grip +
195x8
195x8
195x8
Upright Rows (EZ bar) +
170x8
170x8
170x8
Seal Rows (Dumbbells) +
70x10
70x10
70x10
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
Week 8
Day 2 (Chest/Shoulders)
Pre-Workout: Coffee, eggs, sausage, oatmeal
Incline Bench Press (Barbell)
230x8
230x8
245x5
245x5
Flat Bench Press (Swiss Bar-Wide Grip)
215x8
215x8
215x8
Butterflies (Dumbbells)
60x8
60x8
60x8
Front Raises (Dumbbells)
50x8
50x8
50x8
Cable curls from a squatting position
85x8
80x8
85x8
Skull-crushers (EZ bar)
110x8
110x8
110x8
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: Felt strong. Upped the weight a bit.
Week 8
Day 3 (Cardio)
Pre-Workout: None
20 minute skip-rope routine and 45 minute walk on treadmill
Post-workout: None
Time of workout: 1 hour 5 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 8
Day 4 (Legs/Traps)
Pre-Workout: Greek Yogurt, string cheese
Back Squats
285x8
285x8
305x5
305x5
Hex Bar Shrugs
350x15
350x15
350x15
Single Arm Shrugs - Hex Bar
155x15
155x15
155x15
Post-workout: None
Time of workout: 40 minutes
Additional cardio: 1 hour treadmill walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 8
Day 5 (Back/Abs)
Pre-Workout: String cheese, Greek yogurt
Hex Bar Dead lifts +
325x8
325x8
345x5
345x5
Lat Pull-downs (cable)
185x8
185x8
185x8
Seated Cable Rows w/neutral grip
245x8
245x8
245x8
Landmine Rows
95x8
95x8
95x8
Cable crunches
3 sets of 25 with 95 pounds
Wrist-Roller
3 sets of 5 with 10 pounds
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour treadmill walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Week 8
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: String cheese, Greek yogurt
Standing OHP (Barbell)
175x8
175x8
190x5
190x5
Standing OHP (Hex bar)
165x8
165x8
165x8
Incline Bench Press (Dumbbells)
90x8
90x8
90x8
Reverse-grip Bench Press (Barbell)
225x8
225x8
225x8
Concentration Curls (Dumbbells)
55x8
55x8
55x8
Rope Triceps Extension (cable)
90x8
90x8
90x8
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 45 minute walk on treadmill
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 8
Day 7 (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
Week 9
Day 1 (Back/abs)
Pre-Workout: Coffee
Landmine Rows with Lat-Blaster attachment +
240x5
240x5
240x5
Landmine Rows with neutral v-grip +
210x5
210x5
210x5
Upright Rows (EZ bar) +
185x5
185x5
185x5
Seal Rows (Dumbbells) +
75x10
75x10
75x10
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[
Week 9
Day 2 (Chest/Shoulders)
Pre-Workout: Coffee, eggs, bacon
Incline Bench Press (Barbell)
250x5
250x5
265x3
265x3
Flat Bench Press (Swiss Bar-Wide Grip)
230x5
230x5
230x5
Butterflies (Dumbbells)
60x8
60x8
60x8
Front Raises (Dumbbells)
50x8
50x8
50x8
Cable curls from a squatting position
85x8
80x8
85x8
Skull-crushers (EZ bar)
110x8
110x8
110x8
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: Going heavy.
Week 9
Day 4 (Legs/Traps)
Pre-Workout: Greek Yogurt, string cheese
Back Squats
305x5
305x5
325x3
325x3
Hex Bar Shrugs
350x15
350x15
350x15
Single Arm Shrugs - Hex Bar
155x15
155x15
155x15
Post-workout: None
Time of workout: 40 minutes
Additional cardio: 1 hour treadmill walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin