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Week 7
Day 4 (legs/forearms)
Pre-Workout: BPI Best Creatine (1 scoop snow cone flavor)
Back Squats
270x8
270x8
290x5
290x5
Reverse Cable Curl
115x20
115x20
115x20
Dumbbell Wrist Curl (Flat bench)
40x20
40x20
40x20
Wrist Roller
3 sets of 5 with 7.5 pounds
Post-workout: Phase8 (One scoop peanut butter chocolate flavor w/water & almond milk)
Time of workout: 55 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), and a Multi-vitamin
Week 7
Day 5 (cardio/abs)
Pre-Workout: None
5k run on treadmill (program has built in warm-up and cool-down)
Time: 40 minutes
Decline sit-ups w/45 pound plate
3 sets of 30
Hanging leg raises
3 sets of 20
Kneeling Crunches--Rogue Bands
3 sets of 25
Post-workout: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), and a Multi-vitamin
Week 7
Day 6 (triceps)
Pre-Workout: None
Tricep rope push-downs
115x20
115x20
115x20
Tricep push-down with 20" bar
135x20
135x20
135x20
Skull-crushers (EZ-bar)
110x12
110x12
110x12
Dips
3 sets of 20
Behind the neck triceps rope push-down
90x15
90x15
90x15
Triceps Extensions--Rogue Bands
3 sets of 15
Post-workout: None
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), and a Multi-vitamin
Note: First workout post-lasik/PRK surgery. Eyes still hurt and very sensitive to light. I couldn't lay around another day though, so this at least made me feel normal. I get the bandage contact lenses off on Tuesday, so should be good to go after that.
Week 8
Day 1 (Shoulders)
Pre-Workout: BPI Best Creatine (1 scoop snow cone flavor)
Standing OHP (barbell)
180x8
180x8
195x5
195x5
Military Press (Swiss Bar)
170x8
170x8
170x8
Lateral Raises (dumbbell)
45x10
45x10
45x10
Front Raises (Swiss Bar)
90x10
90x10
90x10
Shrugs (barbell)
305x15
305x15
305x15
Shrugs (dumbell)
60x25
60x25
60x25
Pull-ups (ultra wide-grip)
3 sets of 12
Trunk Rotators (with 45 pound plate)
3 sets of 50
Overhead Press--Rogue Bands
3 sets of 15
Bradford Presses (barbell)
130x20
130x20
130x20
Post-workout: Phase8 (One scoop peanut butter chocolate flavor w/water)
Time of workout: 1 hour and 25 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), and a Multi-vitamin
Week 8
Day 2 (Chest)
Pre-Workout: NutriBullet smoothie (frozen fruit, oats, avocado, scoop of PB Fit, coconut oil, spinach, walnuts, chia seed, almond milk) and BPI Best Creatine (1 scoop snow cone flavor).
Flat Bench Press (Swiss bar)
250x8
250x8
265x5
265x5
Incline Bench Press (Swiss bar)
210x8
210x8
225x5
225x5
Close-Grip Bench Press (Swiss bar)
195x8
195x8
195x8
Butterflies (dumbbell)
50x10
50x10
50x10
Butterflies--Rogue Bands
3 sets of 15
Cross-overs--Rogue Bands
3 sets of 15 (each arm)
Raised push-ups
3 sets of 20
Flat Bench Press (Barbell with Rogue Bands added for resistance)
165x10
165x10
165x10
Post-workout: Phase8 (One scoop peanut butter chocolate flavor w/water & almond milk)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg) and a Multi-vitamin
Week 8
Day 3 (Back and Biceps)
Pre-Workout: BPI Best Creatine (1 scoop snow cone flavor).
Upright Row (EZ-bar)
175x10
175x10
175x10
Bent-over Rows (barbell)
225x10
225x10
225x10
Hammer Curls (dumbbells)
50x10
50x10
50x10
Concentration Curls (dumbbells)
40x10
40x10
40x10
Preacher curls (dumbbell)
45x10
45x10
45x10
Pull-ups (hammer-grip)
3 sets of 12
Cable curls
115x12
115x12
115x12
Rope Hammer Curl
115x12
115x12
115x12
Upright Rows--Rogue Bands
3 sets of 15
Hammer Curls--Rogue Bands
3 sets of 15
Trunk Rotators (with 45 pound plate)
3 sets of 50
Post-workout: Phase8 (1 and a half scoops peanut butter chocolate flavor)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
Week 8
Day 4 (forearms/abs)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, avocado, scoop of PB Fit, coconut oil, spinach, walnuts, oats, chia seed, almond milk) and BPI Best Creatine (1 scoop snow cone flavor).
Reverse Cable Curl
115x20
115x20
115x20
Dumbbell Wrist Curl (Flat bench)
40x20
40x20
40x20
Wrist Roller
3 sets of 5 with 7.5 pounds
Decline sit-ups w/45 pound plate
3 sets of 30
Hanging leg raises
3 sets of 20
Kneeling Crunches--Rogue Bands
3 sets of 25
Post-workout: Phase8 (One scoop peanut butter chocolate flavor w/water & almond milk)
Time of workout: 60 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), and a Multi-vitamin
Week 8
Day 5 (legs)
Pre-Workout: NutriBullet smoothie (strawberries, banana, scoop of PB Fit, coconut oil, Greek yogurt, walnuts, oats, chia seed, almond milk) and BPI Best Creatine (1 scoop snow cone flavor)
Back Squats
225x8
275x8
275x8
295x5
295x5
Time of workout: 30 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), and a Multi-vitamin
Week 8
Day 6 (triceps)
Pre-Workout: BPI Best Creatine (1 scoop snow cone flavor)
Tricep rope push-downs
115x20
115x20
115x20
Tricep push-down with 20" bar
135x20
135x20
135x20
Skull-crushers (EZ-bar)
110x12
110x12
110x12
Dips
3 sets of 20
Behind the neck triceps rope push-down +
90x15
90x15
90x15
Triceps Extensions--Rogue Bands
3 sets of 15
Post-workout: Phase8 (One scoop peanut butter chocolate flavor w/water & almond milk)
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
Week 9
Day 1 (Shoulders)
Pre-Workout: BPI Best Creatine (1 scoop snow cone flavor)
Standing OHP (barbell)
200x5 (PR for sets)
200x5
215x3 (PR for sets)
215x3
Military Press (Swiss Bar)
175x8
175x8
175x8
Lateral Raises (dumbbell)
45x10
45x10
45x10
Front Raises (Swiss Bar)
90x10
90x10
90x10
Shrugs (barbell)
305x15
305x15
305x15
Shrugs (dumbell)
60x25
60x25
60x25
Pull-ups (ultra wide-grip)
3 sets of 12
Trunk Rotators (with 45 pound plate)
3 sets of 50
Overhead Press--Rogue Bands
3 sets of 15
Bradford Presses (barbell)
130x20
130x20
130x20
Post-workout: Phase8 (One scoop peanut butter chocolate flavor w/water)
Time of workout: 1 hour and 25 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), and a Multi-vitamin
Note: Strongest workout I can remember in a LONG time....
Week 9
Day 2 (Chest)
Pre-Workout: BPI Best Creatine (1 scoop snow cone flavor)
Flat Bench Press (Barbell)
295x5
295x5
310x3
310x3
Incline Bench Press (Barbell)
255x5
255x5
270x3
270x3
Close-Grip Bench Press (Barbell)
215x8
215x8
215x8
Butterflies (dumbbell)
55x10
55x10
55x10
Butterflies--Rogue Bands
3 sets of 15
Cross-overs--Rogue Bands
3 sets of 15 (each arm)
Raised push-ups
3 sets of 20
Flat Bench Press (Barbell with Rogue Bands added for resistance)
165x10
165x10
165x10
Post-workout: Phase8 (One scoop peanut butter chocolate flavor w/water)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg) and a Multi-vitamin
Week 9
Day 3 (Back and Biceps)
Pre-Workout: BPI Best Creatine (1 scoop snow cone flavor).
Upright Row (EZ-bar)
175x10
175x10
175x10
Bent-over Rows (barbell)
225x10
225x10
225x10
Seated Dumbbell Curls (dumbbells)
45x8
45x8
45x8
Hanging Isolation Curls (dumbbells)
30x10
30x10
30x10
Standing Reverse Curls (EZ-bar)
75x10
75x10
75x10
Pull-ups (hammer-grip)
3 sets of 12
Rope Hammer Curl
115x12
115x12
115x12
Upright Rows--Rogue Bands
3 sets of 15
Hammer Curls--Rogue Bands
3 sets of 15
Trunk Rotators (with 45 pound plate)
3 sets of 50
Post-workout: Phase8 (1 and a half scoops peanut butter chocolate flavor)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
Week 9
Day 4 (legs/forearms)
Pre-Workout: BPI Best Creatine (1 scoop snow cone flavor).
Back Squats
225x8
295x5
295x5
310x3
310x3
Reverse Cable Curl
115x20
115x20
115x20
Dumbbell Wrist Curl (Flat bench)
40x20
40x20
40x20
Wrist Roller
3 sets of 5 with 7.5 pounds
Decline sit-ups w/45 pound plate
3 sets of 30
Hanging leg raises
3 sets of 20
Kneeling Crunches--Rogue Bands
3 sets of 25
Post-workout: Phase8 (One scoop peanut butter chocolate flavor w/water & almond milk)
Time of workout: 60 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), and a Multi-vitamin
Week 9
Day 5 (cardio/abs)
Pre-Workout: None
5k run on treadmill (program has built in warm-up and cool-down)
Time: 40 minutes
Decline sit-ups w/45 pound plate
3 sets of 30
Hanging leg raises
3 sets of 20
Kneeling Crunches--Rogue Bands
3 sets of 25
Post-workout: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), and a Multi-vitamin
Week 9
Day 6 (triceps)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, scoop of PB Fit, coconut oil, avocado, walnuts, spinach, chia seed, almond milk) and BPI Best Creatine (1 scoop snow cone flavor)
Tricep rope push-downs
115x20
115x20
115x20
Tricep push-down with 20" bar
135x20
135x20
135x20
Skull-crushers (EZ-bar)
110x12
110x12
110x12
Dips
3 sets of 20
Behind the neck triceps rope extension
95x15
95x15
95x15
Triceps Extensions--Rogue Bands
3 sets of 15
Post-workout: None
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
Week 10
Day 1 (Shoulders)
Pre-Workout: BPI Best Creatine (1 scoop snow cone flavor)
Standing OHP (barbell)
200x5
200x5
215x3
215x3
Military Press (Swiss Bar)
175x8
175x8
175x8
Lateral Raises (dumbbell)
45x10
45x10
45x10
Front Raises (Swiss Bar)
90x10
90x10
90x10
Shrugs (barbell)
305x15
305x15
305x15
Shrugs (dumbell)
60x25
60x25
60x25
Pull-ups (ultra wide-grip)
3 sets of 12
Trunk Rotators (with 45 pound plate)
3 sets of 50
Overhead Press--Rogue Bands
3 sets of 15
Bradford Presses (barbell)
130x20
130x20
130x20
Post-workout: Phase8 (One scoop peanut butter chocolate flavor w/water)
Time of workout: 1 hour and 25 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
Week 10
Day 2 (Chest)
Pre-Workout: BPI Best Creatine (1 scoop snow cone flavor).
Flat Bench Press (Swiss bar)
270x5
270x5
285x3
285x3
Incline Bench Press (Swiss bar)
230x5
230x5
245x3
245x3
Close-Grip Bench Press (Swiss bar)
195x8
195x8
195x8
Butterflies (dumbbell)
55x10
55x10
55x10
Butterflies--Rogue Bands
3 sets of 15
Cross-overs--Rogue Bands
3 sets of 15 (each arm)
Raised push-ups
3 sets of 20
Flat Bench Press (Barbell with Rogue Bands added for resistance)
165x10
165x10
165x10
Post-workout: Phase8 (One scoop peanut butter chocolate flavor w/water & almond milk)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg) and a Multi-vitamin
Note: I believe those 285x3 on the flat bench w/the Swiss bar may be a PR for sets, but I'm not totally sure. Can't recall if I've ever done that much. Strength is close to all-time levels right now w/a few more weeks left to bulk.
Week 10
Day 3 (Back and Biceps)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, scoop of PB Fit, coconut oil, avocado, walnuts, spinach, chia seed, almond milk) and BPI Best Creatine (1 scoop snow cone flavor)
Upright Row (EZ-bar)
175x10
175x10
175x10
Bent-over Rows (barbell)
225x10
225x10
225x10
Seated Dumbbell Curls (dumbbells)
45x8
45x8
45x8
Hanging Isolation Curls (dumbbells)
35x10
35x10
35x10
Standing Reverse Curls (EZ-bar)
80x10
80x10
80x10
Pull-ups (hammer-grip)
3 sets of 12
Rope Hammer Curl
115x12
115x12
115x12
Upright Rows--Rogue Bands
3 sets of 15
Hammer Curls--Rogue Bands
3 sets of 15
Trunk Rotators (with 45 pound plate)
3 sets of 50
Post-workout: Phase8 (1 scoop peanut butter chocolate flavor)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
Week 10
Day 4 (legs/forearms)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, scoop of PB Fit, coconut oil, avocado, walnuts, spinach, chia seed, almond milk) and BPI Best Creatine (1 scoop snow cone flavor)
Back Squats
225x8
295x5
295x5
310x3
310x3
Reverse Cable Curl
115x20
115x20
115x20
Dumbbell Wrist Curl (Flat bench)
40x20
40x20
40x20
Wrist Roller
3 sets of 5 with 7.5 pounds
Post-workout: None
Time of workout: 50 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
Week 10
Day 5 (cardio/abs)
Pre-Workout: None
5k run on treadmill (program has built in warm-up and cool-down)
Time: 40 minutes
Decline sit-ups w/45 pound plate
3 sets of 30
Hanging leg raises
3 sets of 20
Kneeling Crunches--Rogue Bands
3 sets of 25
Post-workout: None
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
Week 10
Day 6 (triceps)
Pre-Workout: Eggs, Avocado, oatmeal w/bananas AND BPI Best Creatine (1 scoop snow cone flavor)
Tricep rope push-downs
115x20
115x20
115x20
Tricep push-down with 20" bar
135x20
135x20
135x20
Skull-crushers (EZ-bar)
110x12
110x12
110x12
Dips
3 sets of 20
Behind the neck triceps rope extension
95x15
95x15
95x15
Triceps Extensions--Rogue Bands
3 sets of 15
Post-workout: None
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
Week 11
Day 1 (Shoulders)
Pre-Workout: BPI Best Creatine (1 scoop snow cone flavor)
Standing OHP (barbell)
200x5
200x5
215x3
215x3
Military Press (Swiss Bar)
175x8
175x8
175x8
Lateral Raises (dumbbell)
45x10
45x10
45x10
Front Raises (Swiss Bar)
90x10
90x10
90x10
Shrugs (barbell)
305x15
305x15
305x15
Shrugs (dumbell)
60x25
60x25
60x25
Pull-ups (ultra wide-grip)
3 sets of 12
Trunk Rotators (with 45 pound plate)
3 sets of 50
Overhead Press--Rogue Bands
3 sets of 15
Bradford Presses (barbell)
130x20
130x20
130x20
Post-workout: Phase8 (One scoop peanut butter chocolate flavor w/water)
Time of workout: 1 hour and 25 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
wow great workouts , your really throwing some weight around
Week 11
Day 2 (Chest)
Pre-Workout: BPI Best Creatine (1 scoop snow cone flavor)
Flat Bench Press (Barbell)
300x5
300x5
315x3
315x3
Incline Bench Press (Barbell)
260x5
260x5
275x3
275x3
Close-Grip Bench Press (Barbell)
215x8
215x8
215x8
Butterflies (dumbbell)
55x10
55x10
55x10
Butterflies--Rogue Bands
3 sets of 15
Cross-overs--Rogue Bands
3 sets of 15 (each arm)
Raised push-ups
3 sets of 20
Flat Bench Press (Barbell with Rogue Bands added for resistance)
175x10
175x10
175x10
Post-workout: Phase8 (One scoop peanut butter chocolate flavor w/water)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg) and a Multi-vitamin
[QUOTE=jessdeluxe;1423565071]wow great workouts , your really throwing some weight around[/QUOTE]
Thanks, brah. That's how I'm gonna beat 'em, they keep underestimatin' me.......... :D
Week 11
Day 3 (Back and Biceps)
Pre-Workout: BPI Best Creatine (1 scoop snow cone flavor)
Upright Row (EZ-bar)
175x10
175x10
175x10
Bent-over Rows (barbell)
225x10
225x10
225x10
Hammer-curls (dumbbells)
50x10
50x10
50x10
Hanging Isolation Curls (dumbbells)
40x10
40x10
40x10
Standing Barbell Curls (Olympic bar)
95x10
95x10
95x10
Pull-ups (hammer-grip)
3 sets of 12
Rope Hammer Curl
115x12
115x12
115x12
Upright Rows--Rogue Bands
3 sets of 15
Hammer Curls--Rogue Bands
3 sets of 15
Trunk Rotators (with 45 pound plate)
3 sets of 50
Post-workout: Phase8 (1 scoop peanut butter chocolate flavor)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
Week 11
Day 4 (legs/forearms)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, scoop of PB Fit, coconut oil, avocado, walnuts, spinach, chia seed, almond milk) and BPI Best Creatine (1 scoop snow cone flavor)
Back Squats
225x8
295x5
295x5
310x3
310x3
Reverse Cable Curl
115x20
115x20
115x20
Dumbbell Wrist Curl (Flat bench)
40x20
40x20
40x20
Wrist Roller
3 sets of 5 with 7.5 pounds
Post-workout: None
Time of workout: 50 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
Week 11
Day 5 (cardio/abs)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, scoop of PB Fit, coconut oil, avocado, walnuts, spinach, chia seed, almond milk)
5k run on treadmill (program has built in warm-up and cool-down)
Time: 40 minutes
Decline sit-ups w/45 pound plate
3 sets of 30
Hanging leg raises
3 sets of 20
Kneeling Crunches--Rogue Bands
3 sets of 25
Post-workout: None
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
]Week 11
Day 6 (triceps)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, scoop of PB Fit, coconut oil, oats, almonds, spinach, chia seed, almond milk) and BPI Best Creatine (1 scoop snow cone flavor)
Tricep rope push-downs
115x20
115x20
115x20
Tricep push-down with 20" bar
135x20
135x20
135x20
Skull-crushers (EZ-bar)
110x12
110x12
110x12
Dips
3 sets of 20
Behind the neck triceps rope extension
95x15
95x15
95x15
Triceps Extensions--Rogue Bands
3 sets of 15
Post-workout: None
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
Week 12
Day 1 (Shoulders)
Pre-Workout: BPI Best Creatine (1 scoop snow cone flavor)
Standing OHP (barbell)
205x5 (PR for sets)
205x5
220x3 (PR)
220x3
Military Press (Swiss Bar)
185x8 (PR for sets)
185x8
185x8
Lateral Raises (dumbbell)
50x10
50x10
50x10
Front Raises (Swiss Bar)
90x10
90x10
90x10
Shrugs (barbell)
305x15
305x15
305x15
Shrugs (dumbell)
60x25
60x25
60x25
Pull-ups (ultra wide-grip)
3 sets of 12
Trunk Rotators (with 45 pound plate)
3 sets of 50
Overhead Press--Rogue Bands
3 sets of 15
Bradford Presses (barbell)
135x20
135x20
135x20
Post-workout: Phase8 (One scoop peanut butter chocolate flavor w/water)
Time of workout: 1 hour and 25 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
Note: Unbelievably strong day. EVERYTHING felt way easier for some reason. Maybe because it's Week 12 of a 12 week bulk.
Week 12
Day 2 (Chest)
Pre-Workout: BPI Best Creatine (1 scoop snow cone flavor)
Flat Bench Press (Barbell)
305x5
305x5
320x3
320x3
Incline Bench Press (Barbell)
265x5
265x5
280x3
280x3
Close-Grip Bench Press (Barbell)
215x8
215x8
215x8
Butterflies (dumbbell)
55x10
55x10
55x10
Butterflies--Rogue Bands
3 sets of 15
Cross-overs--Rogue Bands
3 sets of 15 (each arm)
Raised push-ups
3 sets of 20
Flat Bench Press (Barbell with Rogue Bands added for resistance)
175x10
175x10
175x10
Post-workout: Phase8 (One scoop peanut butter chocolate flavor w/water)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg) and a Multi-vitamin
Week 12
Day 3 (Back and Biceps)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, scoop of PB Fit, coconut oil, avocado, almonds, spinach, chia seed, almond milk) and BPI Best Creatine (1 scoop snow cone flavor)
Upright Row (EZ-bar)
175x10
175x10
175x10
Bent-over Rows (barbell)
225x10
225x10
225x10
Hammer-curls (dumbbells)
50x10
50x10
50x10
Hanging Isolation Curls (dumbbells)
40x10
40x10
40x10
Pull-ups (hammer-grip)
3 sets of 12
Cable Curls
115x12
115x12
115x12
Rope Hammer Curl
115x12
115x12
115x12
Upright Rows--Rogue Bands
3 sets of 15
Hammer Curls--Rogue Bands
3 sets of 15
Trunk Rotators (with 45 pound plate)
3 sets of 50
Post-workout: Phase8 (1 scoop peanut butter chocolate flavor)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
Week 12
Day 4 (legs/forearms)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, scoop of PB Fit, coconut oil, avocado, almonds, spinach, chia seed, almond milk) and BPI Best Creatine (1 scoop snow cone flavor)
Back Squats
225x8
300x5
300x5
315x3
315x3
Reverse Cable Curl
115x20
115x20
115x20
Dumbbell Wrist Curl (Flat bench)
40x20
40x20
40x20
Wrist Roller
3 sets of 5 with 7.5 pounds
Post-workout: None
Time of workout: 50 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
Week 12
Day 5 (cardio/abs)
Pre-Workout: None
5k run on treadmill (program has built in warm-up and cool-down)
Time: 40 minutes
Decline sit-ups w/45 pound plate
3 sets of 30
Hanging leg raises
3 sets of 20
Kneeling Crunches--Rogue Bands
3 sets of 25
Post-workout: None
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
Week 12
Day 6 (triceps)
Pre-Workout: BPI Best Creatine (1 scoop snow cone flavor)
Tricep rope push-downs
115x20
115x20
115x20
Tricep push-down with 20" bar
135x20
135x20
135x20
Skull-crushers (EZ-bar)
110x12
110x12
110x12
Dips
3 sets of 20
Behind the neck triceps rope extension
95x15
95x15
95x15
Triceps Extensions--Rogue Bands
3 sets of 15
Post-workout: None
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
Note: 12 week bulk cycle complete. Made some big gains in my opinion. Deload week ahead and then gonna start to lean down once again.
Best thing about a deload week is you get to mess around and go for post-bulk PR's....
[youtube]QXIWQYIc-70[/youtube]
Back on the horse after a much needed deload week. Trying out a new split the next 12 weeks. Going back to having both heavy and light days each week.
Week 1
Day 1 (Shoulders/back- Heavy)
Pre-Workout: None
Standing OHP (barbell)
165x12
165x12
180x8
180x8
Military Press (Swiss Bar)
165x8
165x8
165x8
Upright Row (EZ-bar)
165x10
165x10
165x10
Lateral Raises (dumbbell)
45x10
45x10
45x10
Front Raises (Swiss Bar)
85x10
85x10
85x10
Pull-ups (ultra wide-grip)
3 sets of 12
Trunk Rotators (with 45 pound plate)
3 sets of 50
Bradford Presses (barbell)
135x20
135x20
135x20
Post-workout: None
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), and a Multi-vitamin
Week 1
Day 2 (Legs/Chest - Heavy)
Pre-Workout: Eggs, bacon, avocado, coffee
Back Squats
235x12
235x12
255x8
255x8
Flat Bench Press (Barbell)
255x12
255x12
270x8
270x8
Incline Bench Press (Barbell)
190x12
190x12
205x8
205x8
Butterflies (dumbbell)
45x10
45x10
45x10
Raised push-ups
3 sets of 20
Post-workout: Phase8 (One scoop peanut butter chocolate flavor w/water and almond milk)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg) and a Multi-vitamin
Week 1
Day 3 (Arms)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, scoop of PB Fit, coconut oil, avocado, almonds, spinach, chia seed, almond milk)
Preacher Curls (EZ-bar)
95x10
95x10
95x10
Dumbbell Curls (dumbbells)
50x10
50x10
50x10
Hanging Isolation Curls (dumbbells)
40x10
40x10
40x10
Rope Hammer Curl
115x12
115x12
115x12
Pull-ups (hammer-grip)
3 sets of 10
Reverse Curls (EZ-bar)
75x10
75x10
75x10
Dumbbell Wrist Curls
40x20
40x20
40x20
Wrist-Roller
3 sets of 5 with 7.5 pounds
Hammer Curls--Rogue Bands
3 sets of 15
Post-workout: Phase8 (1 scoop peanut butter chocolate flavor)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
Week 1
Day 4 (Shoulders/back- Light)
Pre-Workout: None
Standing OHP (barbell)
150x12
150x12
165x8
180x8
Military Press (Swiss Bar)
155x8
155x8
155x8
Upright Row (EZ-bar)
145x10
145x10
145x10
Barbell Shrugs
295x15
295x15
295x15
Dumbbell Shrugs
60x25
60x25
60x25
Overhead Press--Rogue Bands
3 sets of 15
Upright Rows--Rogue Bands
3 sets of 15
Pull-ups (ultra wide-grip)
3 sets of 10
Post-workout: None
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
Week 1
Day 5 (Legs/Chest - Light)
Pre-Workout: None
Back Squats
215x12
215x12
235x8
235x8
Flat Bench Press (Barbell)
240x12
240x12
255x8
255x8
Incline Bench Press (Barbell)
180x12
180x12
195x8
195x8
Tricep rope push-downs
115x15
115x15
115x20
Tricep push-down with 20" bar
135x15
135x15
135x15
Dips
3 sets of 20
Butterflies--Rogue Bands
3 sets of 15
Post-workout: Phase8 (One scoop peanut butter chocolate flavor w/water and almond milk)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg) and a Multi-vitamin
Week 1
Day 6 (cardio/abs)
Pre-Workout: None
3.5 mile outdoor run
Time: 33 minutes
Decline sit-ups w/45 pound plate
3 sets of 30
Hanging leg raises
3 sets of 20
Kneeling Crunches--Rogue Bands
3 sets of 25
Post-workout: None
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
Note: First outdoor run of the year. Great weather for it, but a little windy.
Week 2
Day 1 (Shoulders/back- Heavy)
Pre-Workout: None
Standing OHP (barbell)
165x12
165x12
180x8
180x8
Military Press (Swiss Bar)
165x8
165x8
165x8
Upright Row (EZ-bar)
165x10
165x10
165x10
Lateral Raises (dumbbell)
45x10
45x10
45x10
Front Raises (Swiss Bar)
85x10
85x10
85x10
Pull-ups (ultra wide-grip)
3 sets of 12
Trunk Rotators (with 45 pound plate)
3 sets of 50
Bradford Presses (barbell)
125x20
125x20
125x20
Post-workout: Phase8 (One scoop peanut butter chocolate flavor w/water and almond milk)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
Week 2
Day 2 (Legs/Chest - Heavy)
Pre-Workout: Coffee
Back Squats
225x12
225x12
245x8
245x8
Flat Bench Press (Swiss Bar)
225x12
225x12
240x8
240x8
Incline Bench Press (Swiss Bar)
185x12
185x12
200x8
200x8
Butterflies (dumbbell)
45x10
45x10
45x10
Raised push-ups
3 sets of 20
Flat Bench Press (Barbell with Rogue Bands added for resistance)
175x10
175x10
175x10
Post-workout: Phase8 (One scoop milk chocolate flavor w/water and almond milk)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg) and a Multi-vitamin
Note: Had to reduce the pounds on squats a bit due to my legs being very sore from moving my oldest daughter into her new room yesterday.
Week 2
Day 3 (Arms)
Pre-Workout: NutriBullet smoothie (frozen fruit, Greek yogurt, scoop of PB Fit, coconut oil, oats, almonds, spinach, chia seed, almond milk)
Preacher Curls (EZ-bar)
105x10
105x10
105x10
Dumbbell Curls (dumbbells)
50x10
50x10
50x10
Hanging Isolation Curls (dumbbells)
40x10
40x10
40x10
Rope Hammer Curl
115x12
115x12
115x12
Pull-ups (hammer-grip)
3 sets of 10
Reverse Curls (EZ-bar)
85x10
85x10
85x10
Dumbbell Wrist Curls
40x20
40x20
40x20
Wrist-Roller
3 sets of 5 with 7.5 pounds
Hammer Curls--Rogue Bands
3 sets of 15
Post-workout: None)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
Week 2
Day 4 (Shoulders/back- Light)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, scoop of PB Fit, coconut oil, avocado, almonds, spinach, chia seed, almond milk)
Standing OHP (barbell)
155x12
155x12
170x8
170x8
Military Press (Swiss Bar)
155x8
155x8
155x8
Upright Row (EZ-bar)
145x10
145x10
145x10
Barbell Shrugs
295x15
295x15
295x15
Dumbbell Shrugs
60x25
60x25
60x25
Overhead Press--Rogue Bands
3 sets of 15
Upright Rows--Rogue Bands
3 sets of 15
Pull-ups (ultra wide-grip)
3 sets of 10
Post-workout: None
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
Week 2
Day 5 (Legs/Chest - Light)
Pre-Workout: None
Back Squats
215x12
215x12
235x8
235x8
Flat Bench Press (Swiss Bar)
215x12
215x12
230x8
230x8
Incline Bench Press (Barbell)
175x12
175x12
190x8
190x8
Tricep rope push-downs
115x15
115x15
115x15
Tricep push-down with 20" bar
135x20
135x20
135x20
Dips
3 sets of 20
Butterflies--Rogue Bands
3 sets of 15
Post-workout: None
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg) and a Multi-vitamin
Week 2
Day 6 (cardio/abs)
Pre-Workout: None
5k run on treadmill (program has built in warm-up and cool-down)
Time: 40 minutes
Decline sit-ups w/45 pound plate
3 sets of 30
Hanging leg raises
3 sets of 20
Kneeling Crunches--Rogue Bands
3 sets of 25
Post-workout: None
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
Week 3
Day 1 (Shoulders/back- Heavy)
Pre-Workout: Bacon, Eggs, Coffee
Standing OHP (barbell)
170x12
170x12
185x8
185x8
Military Press (Swiss Bar)
170x8
170x8
170x8
Upright Row (EZ-bar)
165x10
165x10
165x10
Lateral Raises (dumbbell)
45x10
45x10
45x10
Front Raises (Swiss Bar)
85x10
85x10
85x10
Pull-ups (ultra wide-grip)
3 sets of 12
Trunk Rotators (with 45 pound plate)
3 sets of 50
Bradford Presses (barbell)
130x20
130x20
130x20
Post-workout: Phase8 (One scoop milk chocolate flavor w/water and almond milk)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
Week 3
Day 2 (Legs/Chest - Heavy)
Pre-Workout: Oatmeal, banana, coffee
Back Squats
235x12
235x12
255x8
255x8
Flat Bench Press (Barbell)
260x12
260x12
275x8
275x8
Incline Bench Press (Barbell)
195x12
195x12
210x8
210x8
Butterflies (dumbbell)
50x10
50x10
50x10
Raised push-ups
3 sets of 20
Flat Bench Press (Barbell with Rogue Bands added for resistance)
175x10
175x10
175x10
Post-workout: Phase8 (One scoop milk chocolate flavor w/water and almond milk)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg) and a Multi-vitamin