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Week 12
Day 3 (Cardio)
Pre-Workout: None
20 minute skip-rope routine
1 hour 30 minute walk
Y-T-W-L's with light weight bands
Reverse-grip Lat Pull-downs w/Super Lat Bar
180x8
180x8
180x8
Weighted Pullup's (neutral-grip)
BW+25x10
BW+25x10
BW+25x10
Hanging Leg Raises
BWx20
BWx20
BWx20
Post-workout: None
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 12
Day 4 (Legs/Traps)
Pre-Workout: Smoothie
Back Squats
315x5
315x5
335x3
335x3
Hex Bar Shrugs
365x15
365x15
365x15
Single Arm Shrugs - Hex Bar
145x15
145x15
145x15
Post-workout: None
Time of workout: 40 minutes
Additional cardio: 1 hour 20 minute walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 12
Day 5 (Back/Abs)
Pre-Workout: Smoothie
Hex Bar Dead lifts +
365x5
365x5
385x3
385x3
Seated Cable Pull-downs (V-Grip)
210x5
210x5
210x5
Seated Reverse-Grip Cable Rows w/Lat-bar +
265x5
265x5
265x5
Landmine Rows +
125x5
125x5
125x5
Cable crunches
3 sets of 25 with 100 pounds
Wrist-Roller
3 sets of 5 with 10 pounds
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 2 hour walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 12
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: None
Military Press
200x5
200x5
215x3
215x3
Weighted Dips
BW+25x20
BW+25x20
BW+25x20
Lateral Raises (Dumbbells)
50x8
50x8
50x8
Y-T-W-L's
Lightweight Resistance Bands
Cable Curls from a Squatting position
90x8
90x8
90x8
Kneeling Cable Triceps Push-downs (Rope)
85x8
85x8
85x8
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 12
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), Zinc (50mg), and a Multi-vitamin
Note: Fasted cardio.
Taking a much needed deload week. Trying to get through a few minor aches and pains. Putting together my workout for the next 12 weeks. Gonna focus less on back and add in more arms exercises.
Week 1
Day 1 (Back/abs)
Pre-Workout: Con-Cret Creatine HCl - Lemon Lime flavor (one scoop)
Landmine Rows with Lat-Blaster attachment +
185x12
185x12
185x12
Landmine Rows with neutral v-grip +
160x12
160x12
160x12
Seal Rows (Dumbbells) +
60x12
60x12
60x12
Seated Barbell Curl - EZ Bar +
75x12
75x12
75x12
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour walk with weighted vest
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Note: Kicking off a fresh new 12 week cycle and these light weights felt great. Focusing on less back and more chest/shoulder/arms.
Week 1
Day 2 (Chest/Shoulders)
Pre-Workout: Con-Cret Creatine HCl - Lemon Lime flavor (one scoop)
Flat Bench Press (Barbell)
225x12
225x12
240x8
240x8
Incline Bench Press (Swiss Bar-wide Grip) +
165x12
165x12
165x12
Incline Butterflies (Dumbbells)
55x12
55x12
55x12
Bradford Presses (Barbell) +
100x12
100x12
100x12
Dumbbell Curls
50x10
50x10
50x10
Triceps Pulldown w/14" bar
80x12
80x12
80x12
Post-workout: None
Time of workout: 1 hour
Additional cardio: 30 minute walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 1
Day 3 (Cardio)
Pre-Workout: Con-Cret Creatine HCl - Lemon Lime flavor (one scoop)
20 minute skip-rope routine
1 hour 30 minute walk
Y-T-W-L's with light weight bands
Weighted Pullup's (wide-grip)
BW+25x10
BW+25x10
BW+25x10
Hanging Leg Raises
BWx20
BWx20
BWx20
Spider Curls (Dumbbells)
35x20
35x20
35x20
Post-workout: None
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 1
Day 4 (Legs/Traps)
Pre-Workout: Con-Cret Creatine HCl - Lemon Lime flavor (one scoop)
Back Squats +
225x12
225x12
245x8
245x8
Angled Cable Upright Row +
90x12
90x12
90x12
Single Arm Shrugs - Hex Bar
140x15
140x15
140x15
Single Arm Overhead Triceps Extension (Dumbbell) +
35x12
35x12
35x12
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour walk and 1 hour shoveling snow
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 1
Day 5 (Back/Abs)
Pre-Workout: Smoothie and Con-Cret Creatine HCl - Lemon Lime flavor (one scoop)
Hex Bar Dead lifts +
275x12
275x12
295x8
295x8
Lat Pull-downs (Super Lat bar) +
150x12
150x12
150x12
Meadows Rows +
70x12
70x12
70x12
Cable Curls
60x12
60x12
60x12
Cable crunches +
3 sets of 25 with 90 pounds
Wrist-Roller
3 sets of 5 with 12.5 pounds
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour walk with weighted vest
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 1
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: Con-Cret Creatine HCl - Lemon Lime flavor (one scoop)
Standing OHP (Dumbbells) +
60x12
60x12
60x12
Weighted Dips
BW+25x20
BW+25x20
BW+25x20
Lateral Raises (Dumbbells)
35x12
35x12
35x12
Y-T-W-L's
Lightweight Resistance Bands
Concentration curls
40x12
40x12
40x12
Triceps Cable Extension (Rope) +
55x12
55x12
55x12
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 1 hour walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 1
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), Zinc (50mg), and a Multi-vitamin
Note: Fasted cardio.
Week 2
Day 1 (Back/abs)
Pre-Workout: Con-Cret Creatine HCl - Lemon Lime flavor (one scoop)
Landmine Rows with Lat-Blaster attachment +
190x12
190x12
190x12
Landmine Rows with neutral v-grip +
165x12
165x12
165x12
Seal Rows (Dumbbells) +
65x12
65x12
65x12
Seated Barbell Curl - EZ Bar +
80x12
80x12
80x12
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour walk with weighted vest
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 2
Day 2 (Chest/Shoulders)
Pre-Workout: Con-Cret Creatine HCl - Lemon Lime flavor (one scoop)
Flat Bench Press (Barbell)
225x12
225x12
240x8
240x8
Incline Bench Press (Swiss Bar-wide Grip)
170x12
170x12
170x12
Incline Butterflies (Dumbbells)
55x12
55x12
55x12
Bradford Presses (Barbell) +
105x12
105x12
105x12
Dumbbell Curls
50x10
50x10
50x10
Triceps Pulldown w/14" bar
80x12
80x12
80x12
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour walk with weighted vest
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 2
Day 3 (Cardio)
Pre-Workout: Con-Cret Creatine HCl - Lemon Lime flavor (one scoop)
20 minute skip-rope routine
1 hour walk
Y-T-W-L's with light weight bands
Weighted Pullup's (wide-grip)
BW+25x10
BW+25x10
BW+25x10
Hanging Leg Raises
BWx20
BWx20
BWx20
Spider Curls (Dumbbells)
35x12
35x12
35x12
Post-workout: None
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 2
Day 4 (Legs/Traps)
Pre-Workout: Con-Cret Creatine HCl - Lemon Lime flavor (one scoop)
Back Squats +
230x12
230x12
250x8
250x8
Angled Cable Upright Row +
95x12
95x12
95x12
Single Arm Shrugs - Hex Bar
140x15
140x15
140x15
Single Arm Overhead Triceps Extension (Dumbbell)
40x12
40x12
40x12
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour walk with weighted vest
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 2
Day 5 (Back/Abs)
Pre-Workout: Banana, avocado, and Con-Cret Creatine HCl - Lemon Lime flavor (one scoop)
Hex Bar Dead lifts +
280x12
280x12
300x8
300x8
Lat Pull-downs (Super Lat bar) +
155x12
155x12
155x12
Meadows Rows
75x12
75x12
75x12
Cable Curls +
60x12
60x12
60x12
Cable crunches
3 sets of 25 with 95 pounds
Wrist-Roller
3 sets of 5 with 12.5 pounds
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour walk with weighted vest
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 2
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: Con-Cret Creatine HCl - Lemon Lime flavor (one scoop)
Standing OHP (Dumbbells) +
65x12
65x12
65x12
Weighted Dips
BW+25x20
BW+25x20
BW+25x20
Lateral Raises (Dumbbells)
35x12
35x12
35x12
Y-T-W-L's
Lightweight Resistance Bands
Concentration curls +
40x12
40x12
40x12
Triceps Cable Extension (Rope)
60x12
60x12
60x12
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 1 hour walk with weighted vest
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 2
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), Zinc (50mg), and a Multi-vitamin
Note: Fasted cardio.
Week 3
Day 1 (Back/abs)
Pre-Workout: Con-Cret Creatine HCl - Lemon Lime flavor (one scoop)
Landmine Rows with Lat-Blaster attachment +
195x12
195x12
195x12
Landmine Rows with neutral v-grip +
170x12
170x12
170x12
Seal Rows (Dumbbells)
90x12
90x12
90x12
Seated Barbell Curl - EZ Bar +
85x12
85x12
85x12
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour walk with weighted vest
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 3
Day 2 (Chest/Shoulders)
Pre-Workout: Con-Cret Creatine HCl - Lemon Lime flavor (one scoop)
Flat Bench Press (Barbell)
225x12
225x12
240x8
240x8
Incline Bench Press (Swiss Bar-wide Grip) +
170x12
170x12
170x12
Incline Butterflies (Dumbbells)
55x12
55x12
55x12
Bradford Presses (Barbell) +
110x12
110x12
110x12
Dumbbell Curls
50x10
50x10
50x10
Triceps Pulldown w/14" bar +
80x12
80x12
80x12
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour walk with weighted vest
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Note: Great workout. Felt much stronger than last week.
Week 3
Day 3 (Cardio)
Pre-Workout: Con-Cret Creatine HCl - Lemon Lime flavor (one scoop)
20 minute skip-rope routine
1 hour walk with weighted vest
Y-T-W-L's with light weight bands
Weighted Pullup's (wide-grip)
BW+25x10
BW+25x10
BW+25x10
Hanging Leg Raises
BWx20
BWx20
BWx20
Incline Curls (Dumbbells)
35x12
35x12
35x12
Post-workout: None
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 3
Day 4 (Legs/Traps)
Pre-Workout: Con-Cret Creatine HCl - Lemon Lime flavor (one scoop)
Back Squats +
235x12
235x12
255x8
255x8
Angled Cable Upright Row +
100x12
100x12
100x12
Single Arm Shrugs - Hex Bar
140x15
140x15
140x15
Single Arm Overhead Triceps Extension (Dumbbell)
40x12
40x12
40x12
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour walk with weighted vest
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 3
Day 5 (Back/Abs)
Pre-Workout: Tuna, avocado, and Con-Cret Creatine HCl - Lemon Lime flavor (one scoop)
Hex Bar Dead lifts +
285x12
285x12
305x8
305x8
Lat Pull-downs (Super Lat bar) +
160x12
160x12
160x12
Meadows Rows +
75x12
75x12
75x12
Cable Curls
65x12
65x12
65x12
Cable crunches
3 sets of 25 with 95 pounds
Wrist-Roller
3 sets of 5 with 12.5 pounds
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour walk with weighted vest
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 3
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: Con-Cret Creatine HCl - Lemon Lime flavor (one scoop)
Standing OHP (Dumbbells)
70x12
70x12
70x12
Weighted Dips
BW+25x20
BW+25x20
BW+25x20
Lateral Raises (Dumbbells)
35x12
35x12
35x12
Y-T-W-L's
Lightweight Resistance Bands
Concentration curls
45x12
45x12
45x12
Triceps Cable Extension (Rope) +
60x12
60x12
60x12
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 1 hour walk with weighted vest
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 3
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), Zinc (50mg), and a Multi-vitamin
Note: Fasted cardio.
Week 4
Day 1 (Back/abs)
Pre-Workout: Con-Cret Creatine HCl - Lemon Lime flavor (one scoop)
Landmine Rows with Lat-Blaster attachment
200x12
200x12
200x12
Landmine Rows with neutral v-grip
175x12
175x12
175x12
Seal Rows (Dumbbells)
90x12
90x12
90x12
Seated Barbell Curl - EZ Bar
95x12
95x12
95x12
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour walk with weighted vest
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 4
Day 2 (Chest/Shoulders)
Pre-Workout: Con-Cret Creatine HCl - Lemon Lime flavor (one scoop)
Flat Bench Press (Barbell)
225x12
225x12
240x8
240x8
Incline Bench Press (Swiss Bar-wide Grip)
175x12
175x12
175x12
Incline Butterflies (Dumbbells)
55x12
55x12
55x12
Bradford Presses (Barbell)
115x12
115x12
115x12
Dumbbell Curls
50x10
50x10
50x10
Triceps Pulldown w/14" bar
85x12
85x12
85x12
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 4
Day 3 (Cardio)
Pre-Workout: Con-Cret Creatine HCl - Lemon Lime flavor (one scoop)
20 minute skip-rope routine
1 hour walk with weighted vest
Y-T-W-L's with light weight bands
Weighted Pullup's (wide-grip)
BW+25x10
BW+25x10
BW+25x10
Hanging Leg Raises
BWx20
BWx20
BWx20
Incline Curls (Dumbbells)
35x12
35x12
35x12
Post-workout: None
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin