-
Week 5
Day 4 (Shoulders/back- Light)
Pre-Workout: BPI Best Creatine (1 scoop Fruit Punch flavor w/water)
Standing OHP (barbell)
170x8
170x8
185x5
185x5
Military Press (Dumbbells)
50x10
50x10
50x10
Upright Row (EZ-bar)
145x10
145x10
145x10
Barbell Shrugs
300x15
300x15
300x15
Dumbbell Shrugs
60x25
60x25
60x25
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 5
Day 5 (Legs/Chest - Light)
Pre-Workout: BPI Best Creatine (1 scoop Fruit Punch flavor w/water)
Back Squats
240x8
240x8
260x5
260x5
Flat Bench Press (Barbell)
255x8
255x8
270x5
270x5
Flat Bench Press (Swiss Bar)
215x8
215x8
230x5
230x5
Tricep rope push-downs
120x15
120x15
120x15
Tricep push-down with 20" bar
140x15
140x15
140x15
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
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Week 5
Day 6 (abs)
Pre-Workout: BPI Best Creatine (1 scoop Fruit Punch flavor w/water)
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
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Week 6
Day 1 (Shoulders/back- Heavy)
Pre-Workout: BPI Best Creatine (1 scoop Fruit Punch flavor w/water)
Standing OHP (barbell)
185x8
185x8
200x5
200x5
Arnold Presses (Dumbbells)
60x8
60x8
60x8
Upright Row (EZ-bar)
170x10
170x10
170x10
Lateral Raises (dumbbell)
55x10
55x10
55x10
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 (1 and a half scoops vanilla flavor)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), and a Multi-vitamin
-
Week 6
Day 2 (Legs/Chest - Heavy)
Pre-Workout: BPI Best Creatine (1 scoop Fruit Punch flavor w/water)
Back Squats
265x8
265x8
285x5
285x5
Flat Bench Press (Barbell)
275x8
275x8
290x5
290x5
Flat Bench Press (Swiss Bar)
225x8
225x8
240x5
240x5
Butterflies (dumbbell)
55x10
55x10
55x10
Raised push-ups
3 sets of 20
Flat Bench Press (Barbell with Rogue Bands added for resistance)
175x8
175x8
175x8
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
Additional Cardio: 20 minute skip-rope routine
-
Week 6
Day 3 (Arms)
Pre-Workout: BPI Best Creatine (1 scoop Fruit Punch flavor w/water)
Preacher Curls (EZ-bar)
110x10
110x10
110x10
Standing Dumbbell Curls (dumbbells)
50x9
50x9
50x9
Hanging Isolation Curls (dumbbells)
40x10
40x10
40x10
Rope Hammer Curl
120x12
120x12
120x12
Pull-ups (hammer-grip)
3 sets of 10
Reverse Curls (EZ-bar)
95x10
95x10
95x10
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 and a half scoops vanilla flavor)
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
-
Week 6
Day 4 (Shoulders/back- Light)
Pre-Workout: NutriBullet smoothie (frozen fruit, scoop of PB Fit, coconut oil, walnuts, spinach, almond milk) and BPI Best Creatine (1 scoop Fruit Punch flavor w/water)
Standing OHP (barbell)
170x8
170x8
185x5
185x5
Arnold Presses (Dumbbells)
50x10
50x10
50x10
Upright Row (EZ-bar)
145x10
145x10
145x10
Barbell Shrugs
300x15
300x15
300x15
Dumbbell Shrugs
60x25
60x25
60x25
Upright Rows--Rogue Bands
3 sets of 15
Pull-ups (ultra wide-grip)
3 sets of 10
Post-workout: Phase8 (1 and a half scoops vanilla flavor)
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
-
Strong and consistent work going on in here as always AJ! So they say squats contribute to your overall strength. Now that you have been hitting them 2x a week regularily are you finding them an asset to your other lifts?
Great job dood!
-
[QUOTE=raynerd;1452834363]Strong and consistent work going on in here as always AJ! So they say squats contribute to your overall strength. Now that you have been hitting them 2x a week regularily are you finding them an asset to your other lifts?
Great job dood![/QUOTE]
My OHP has improved just from having more experience with the lift now. I've backed off going to balls to the walls benching some and have taken a break from Incline altogether. Some shoulder and elbow issues. I think more than anything since I've been squatting more is my core strength and back has improved so much. I used to have random back flare ups of pain in my lower back area. I think it because my shoulders and chest were so overdeveloped. I think my back had to compensate basically every minute of my life in any activity. Even such tasks as simple as walking, because of the disproportiion.
-
3 sets of 10 on ultra wide grip pull-ups?
Nice!
-
Week 6
Day 5 (Legs/Chest - Light)
Pre-Workout: BPI Best Creatine (1 scoop Fruit Punch flavor w/water)
Back Squats
245x8
245x8
265x5
265x5
Flat Bench Press (Barbell)
260x8
260x8
275x5
275x5
Flat Bench Press (Swiss Bar)
215x8
215x8
230x5
230x5
Tricep rope push-downs
120x15
120x15
120x15
Tricep push-down with 20" bar
140x15
140x15
140x15
Butterflies--Rogue Bands
3 sets of 15
Post-workout: Phase8 (1 and a half scoops vanilla flavor)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg) and a Multi-vitamin
-
Week 7
Day 1 (Shoulders/back- Heavy)
Pre-Workout: Coffee, eggs, oatmeal, and BPI Best Creatine (1 scoop Fruit Punch flavor w/water)
Standing OHP (barbell)
190x8
190x8
205x5
205x5
Arnold Presses (Dumbbells)
60x10
60x10
60x10
Upright Row (EZ-bar)
175x10
175x10
175x10
Lateral Raises (dumbbell)
55x10
55x10
55x10
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 (1 and a half scoops vanilla flavor)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), and a Multi-vitamin
Note: I actually upped the weights on most of my lifts for this workout and still destroyed it. Must have been carbed up or something from the night before. I felt like I could have done 205x8 on OHP if I wanted.
-
Week 7
Day 2 (Legs/Chest - Heavy)
Pre-Workout: BPI Best Creatine (1 scoop Fruit Punch flavor w/water)
Back Squats
265x8
265x8
285x5
285x5
Flat Bench Press (Barbell)
275x8
275x8
290x5
290x5
Flat Bench Press (Swiss Bar)
225x8
225x8
240x5
240x5
Butterflies (dumbbell)
55x10
55x10
55x10
Raised push-ups
3 sets of 20
Flat Bench Press (Barbell with Rogue Bands added for resistance)
175x10
175x10
175x10
Post-workout: Phase8 (1 and a half scoops vanilla flavor)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg) and a Multi-vitamin
-
Week 7
Day 3 (Arms)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, scoop of PB Fit, coconut oil, walnuts, spinach, oats, almond milk) and BPI Best Creatine (1 scoop Fruit Punch flavor w/water)
Preacher Curls (EZ-bar)
110x10
110x10
110x10
Hammer-Curls (dumbbells)
55x10
55x10
55x10
Hanging Isolation Curls (dumbbells)
40x10
40x10
40x10
Rope Hammer Curl
120x12
120x12
120x12
Pull-ups (hammer-grip)
3 sets of 10
Standing Barbell Curls (Swiss Bar)
95x10
95x10
95x10
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 and a half scoops vanilla flavor)
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
-
Strong work AJ! That makes sense about the front to back imbalance causing back pain for you. This goes hand and hand with shoulder injuries as well. You are so f'n strong with your presses. That's sweet that the squatting is balancing things out for you. I squat as much as I can, but still hate those faakers lol!
-
Week 7
Day 4 (Shoulders/back- Light)
Pre-Workout: BPI Best Creatine (1 scoop Fruit Punch flavor w/water)
Standing OHP (barbell)
175x8
175x8
190x5
190x5
Arnold Presses (Dumbbells)
50x10
50x10
50x10
Upright Row (EZ-bar)
155x10
155x10
155x10
Barbell Shrugs
300x15
300x15
300x15
Dumbbell Shrugs
60x25
60x25
60x25
Upright Rows--Rogue Bands
3 sets of 15
Pull-ups (ultra wide-grip)
3 sets of 10
Post-workout: Phase8 (1 and a half scoops vanilla flavor)
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
Additional cardio: 15 minute skip-rope routine and 1.5 cool-down outdoor walk (in 95 degree heat)
-
Week 7
Day 5 (Legs/Chest - Light)
Pre-Workout: BPI Best Creatine (1 scoop Fruit Punch flavor w/water)
Back Squats
245x8
245x8
265x5
265x5
Flat Bench Press (Barbell)
260x8
260x8
275x5
275x5
Flat Bench Press (Swiss Bar)
215x8
215x8
230x5
230x5
Tricep rope push-downs
120x15
120x15
120x15
Tricep push-down with 20" bar
140x15
140x15
140x15
Butterflies--Rogue Bands
3 sets of 15
Post-workout: Phase8 (1 and a half scoops vanilla flavor)
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg) and a Multi-vitamin
-
Week 7
Day 6 (cardio/abs)
Pre-Workout: BPI Best Creatine (1 scoop fruit punch flavor w/water)
3.5 mile outdoor run
Time: 35 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 8
Day 1 (Shoulders/back- Heavy)
Pre-Workout: Coffee, eggs, oatmeal, avocado, and BPI Best Creatine (1 scoop Fruit Punch flavor w/water)
Standing OHP (barbell)
190x8
190x8
205x5
205x5
Arnold Presses (Dumbbells)
60x10
60x10
60x10
Upright Row (EZ-bar)
175x10
175x10
175x10
Lateral Raises (dumbbell)
55x10
55x10
55x10
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 (1 and a half scoops milk chocolate flavor)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), and a Multi-vitamin
-
Week 8
Day 2 (Legs/Chest - Heavy)
Pre-Workout: BPI Best Creatine (1 scoop Fruit Punch flavor w/water)
Back Squats
270x8
270x8
290x5
290x5
Flat Bench Press (Barbell)
280x8
280x8
295x5
295x5
Flat Bench Press (Swiss Bar)
230x8
230x8
245x5
245x5
Butterflies (dumbbell)
55x10
55x10
55x10
Raised push-ups
3 sets of 20
Flat Bench Press (Barbell with Rogue Bands added for resistance)
175x10
175x10
175x10
Post-workout: Phase8 (1 and a half scoops vanilla flavor)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg) and a Multi-vitamin
Note: Upped the weight amounts again. Still was a pretty easy workout.
-
Week 8
Day 3 (Arms)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, scoop of PB Fit, coconut oil, walnuts, spinach, almond milk) and BPI Best Creatine (1 scoop Fruit Punch flavor w/water)
Preacher Curls (EZ-bar)
110x10
110x10
110x10
Standing Dumbbell Curls (dumbbells)
55x9
55x9
55x9
Hanging Isolation Curls (dumbbells)
40x10
40x10
40x10
Rope Hammer Curl
120x15
120x15
120x15
Pull-ups (hammer-grip)
3 sets of 10
Reverse Curls (EZ-Bar)
95x10
95x10
95x10
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
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
Additional cardio: 20 minute skip-rope routine
-
Week 8
Day 4 (Shoulders/back- Light)
Pre-Workout: BPI Best Creatine (1 scoop Fruit Punch flavor w/water)
Standing OHP (barbell)
175x8
175x8
190x5
190x5
Arnold Presses (Dumbbells)
50x10
50x10
50x10
Upright Row (EZ-bar)
155x10
155x10
155x10
Barbell Shrugs
305x15
305x15
305x15
Dumbbell Shrugs
60x25
60x25
60x25
Upright Rows--Rogue Bands
3 sets of 15
Pull-ups (ultra wide-grip)
3 sets of 10
Post-workout: Phase8 (1 scoop milk chocolate flavor)
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
-
Week 8
Day 5 (Legs/Chest - Light)
Pre-Workout: BPI Best Creatine (1 scoop Fruit Punch flavor w/water)
Back Squats
250x8
250x8
270x5
270x5
Flat Bench Press (Barbell)
265x8
265x8
280x5
280x5
Flat Bench Press (Swiss Bar)
220x8
220x8
235x5
235x5
Tricep rope push-downs
125x15
125x15
125x15
Tricep push-down with 20" bar
140x15
140x15
140x15
Butterflies--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 9
Day 1 (Shoulders/back- Heavy)
Pre-Workout: BPI Best Creatine (1 scoop Fruit Punch flavor w/water)
Standing OHP (barbell)
190x8
190x8
205x5
205x5
Arnold Presses (Dumbbells)
60x10
60x10
60x10
Upright Row (EZ-bar)
175x10
175x10
175x10
Lateral Raises (dumbbell)
55x10
55x10
55x10
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 (1 and a half scoops milk chocolate flavor)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), and a Multi-vitamin
-
Week 9
Day 2 (Legs/Chest - Heavy)
Pre-Workout: BPI Best Creatine (1 scoop Fruit Punch flavor w/water)
Back Squats
295x5
295x5
310x3
310x3
Flat Bench Press (Barbell)
295x5
295x5
310x3
310x3
Flat Bench Press (Swiss Bar)
250x5
250x5
265x3
265x3
Butterflies (dumbbell)
55x10
55x10
55x10
Raised push-ups
3 sets of 20
Flat Bench Press (Barbell with Rogue Bands added for resistance)
180x10
180x10
180x10
Post-workout: Phase8 (1 and a half scoops milk chocolate flavor)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg) and a Multi-vitamin
Additional Cardio: 20 minute skip-rope routine
Note: Figured I'd keep things simple and just bench the exact same sets/weights I squatted. :D
Vid of last set of squats:
[youtube]9Fte3MXqlpw[/youtube]
-
Week 9
Day 3 (Arms)
Pre-Workout: BPI Best Creatine (1 scoop Fruit Punch flavor w/water)
Preacher Curls (EZ-bar)
110x10
110x10
110x10
Hammer Curls (dumbbells)
60x10
60x10
60x10
Hanging Isolation Curls (dumbbells)
40x10
40x10
40x10
Rope Hammer Curl
120x15
120x15
120x15
Pull-ups (hammer-grip)
3 sets of 10
Reverse Curls (EZ-Bar)
95x10
95x10
95x10
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
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
-
Week 9
Day 4 (Shoulders/back- Light)
Pre-Workout: BPI Best Creatine (1 scoop Fruit Punch flavor w/water)
Standing OHP (barbell)
190x5
190x5
205x3
205x3
Arnold Presses (Dumbbells)
50x10
50x10
50x10
Upright Row (EZ-bar)
155x10
155x10
155x10
Barbell Shrugs
305x15
305x15
305x15
Dumbbell Shrugs
60x25
60x25
60x25
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 9
Day 5 (Legs/Chest - Light)
Pre-Workout: BPI Best Creatine (1 scoop Fruit Punch flavor w/water)
Back Squats
280x5
280x5
295x3
295x3
Flat Bench Press (Barbell)
280x5
280x5
295x3
295x3
Flat Bench Press (Swiss Bar)
235x5
235x5
250x3
250x3
Tricep rope push-downs
125x15
125x15
125x15
Tricep push-down with 20" bar
140x15
140x15
140x15
Butterflies--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 9
Day 6 (cardio)
Pre-Workout: None
3.5 mile outdoor run
Time: 35 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
-
Week 10
Day 1 (Shoulders/back- Heavy)
Pre-Workout: BPI Best Creatine (1 scoop Fruit Punch flavor w/water)
Standing OHP (barbell)
205x5
205x5
220x3
220x3
Arnold Presses (Dumbbells)
60x10
60x10
60x10
Upright Row (EZ-bar)
175x10
175x10
175x10
Lateral Raises (dumbbell)
55x10
55x10
55x10
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: None
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), and a Multi-vitamin
-
Week 10
Day 2 (Legs/Chest - Heavy)
Pre-Workout: BPI Best Creatine (1 scoop Fruit Punch flavor w/water)
Back Squats
300x5
300x5
315x3
315x3
Flat Bench Press (Barbell)
300x5
300x5
315x3
315x3
Flat Bench Press (Swiss Bar)
255x5
255x5
270x3
270x3
Butterflies (dumbbell)
55x10
55x10
55x10
Raised push-ups
3 sets of 20
Flat Bench Press (Barbell with Rogue Bands added for resistance)
180x10
180x10
180x10
Post-workout: Phase8 (1 and a half scoops milk 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 3 (Arms)
Pre-Workout: BPI Best Creatine (1 scoop Fruit Punch flavor w/water)
Preacher Curls (EZ-bar)
115x8
115x8
115x8
Dumbbell Curls (dumbbells)
55x9
55x9
55x9
Hanging Isolation Curls (dumbbells)
40x10
40x10
40x10
Rope Hammer Curl
120x15
120x15
120x15
Pull-ups (hammer-grip)
3 sets of 10
Reverse Curls (dumbbells)
25x10
25x10
25x10
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 and a half scoops milk chocolate flavor)
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
Additional Cardio: 20 minute skip-rope routine
-
Week 10
Day 4 (Shoulders/back- Light)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, scoop of PB Fit, coconut oil, walnuts, spinach, almond milk) and BPI Best Creatine (1 scoop Fruit Punch flavor w/water)
Standing OHP (barbell)
190x5
190x5
205x3
205x3
Arnold Presses (Dumbbells)
50x10
50x10
50x10
Upright Row (EZ-bar)
155x10
155x10
155x10
Barbell Shrugs
305x15
305x15
305x15
Dumbbell Shrugs
60x25
60x25
60x25
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 10
Day 5 (abs)
Pre-Workout: None
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 (Legs/Chest - Light)
Pre-Workout: BPI Best Creatine (1 scoop Fruit Punch flavor w/water)
Back Squats
285x5
285x5
300x3
300x3
Flat Bench Press (Barbell)
285x5
285x5
300x3
300x3
Flat Bench Press (Swiss Bar)
240x5
240x5
255x3
255x3
Tricep rope push-downs
125x15
125x15
125x15
Tricep push-down with 20" bar
140x15
140x15
140x15
Butterflies--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
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Week 11
Day 1 (Shoulders/back- Heavy)
Pre-Workout: BPI Best Creatine (1 scoop Fruit Punch flavor w/water)
Standing OHP (barbell)
205x5
205x5
220x3
220x3
Arnold Presses (Dumbbells)
60x10
60x10
60x10
Upright Row (EZ-bar)
175x10
175x10
175x10
Lateral Raises (dumbbell)
55x10
55x10
55x10
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
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Week 11
Day 2 (Legs/Chest - Heavy)
Pre-Workout: NutriBullet smoothie (frozen fruit, apple, scoop of PB Fit, coconut oil, walnuts, spinach, almond milk)
Back Squats
300x5
300x5
315x3
315x3
Flat Bench Press (Barbell)
300x5
300x5
315x3
315x3
Flat Bench Press (Swiss Bar)
255x5
255x5
270x3
270x3
Butterflies (dumbbell)
55x10
55x10
55x10
Raised push-ups
3 sets of 20
Flat Bench Press (Barbell with Rogue Bands added for resistance)
185x10
185x10
185x10
Post-workout: Phase8 (1 and a half scoops milk chocolate flavor)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg) and a Multi-vitamin
Additional Cardio: 20 minute skip-rope routine
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Week 11
Day 3 (Arms)
Pre-Workout: None
Preacher Curls (EZ-bar)
115x8
115x8
115x8
Hammer Curls (dumbbells)
60x10
60x10
60x10
Hanging Isolation Curls (dumbbells)
40x10
40x10
40x10
Rope Hammer Curl
120x15
120x15
120x15
Pull-ups (hammer-grip)
3 sets of 10
Reverse Curls (dumbbells)
25x10
25x10
25x10
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
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
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Week 11
Day 4 (Shoulders/back- Light)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, scoop of PB Fit, coconut oil, walnuts, spinach, almond milk)
Standing OHP (barbell)
190x5
190x5
205x3
205x3
Arnold Presses (Dumbbells)
50x10
50x10
50x10
Upright Row (EZ-bar)
155x10
155x10
155x10
Barbell Shrugs
305x15
305x15
305x15
Dumbbell Shrugs
60x25
60x25
60x25
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
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Week 11
Day 5 (Legs/Chest - Light)
Pre-Workout: None
Back Squats
285x5
285x5
300x3
300x3
Flat Bench Press (Barbell)
285x5
285x5
300x3
300x3
Flat Bench Press (Swiss Bar)
240x5
240x5
255x3
255x3
Tricep rope push-downs
125x15
125x15
125x15
Tricep push-down with 20" bar
140x15
140x15
140x15
Butterflies--Rogue Bands
3 sets of 15
Post-workout: None
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
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Week 11
Day 6 (abs/cardio)
Pre-Workout: None
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
3.5 mile outdoor run
Time: 35 minutes
Post-workout: None
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Note: Started raining pretty good during my run. Got soaked but it felt great. One more week left in this 12 week cycle, then time to change things up again.
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Week 12
Day 1 (Shoulders/back- Heavy)
Pre-Workout: Coffee, oatmeal, eggs.
Standing OHP (barbell)
210x5 (PR for sets)
210x5
225x3 (PR)
225x3
Arnold Presses (Dumbbells)
60x10
60x10
60x10
Upright Row (EZ-bar)
175x10
175x10
175x10
Lateral Raises (dumbbell)
55x10
55x10
55x10
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: Phase8 (1 and a half scoops milk chocolate flavor)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
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Week 12
Day 2 (Legs/Chest - Heavy)
Pre-Workout: Coffee, steak, eggs
Back Squats
300x5
300x5
315x3
315x3
Flat Bench Press (Barbell)
300x5
300x5
315x3
315x3
Flat Bench Press (Swiss Bar)
255x5
255x5
270x3
270x3
Butterflies (dumbbell)
55x10
55x10
55x10
Raised push-ups
3 sets of 20
Flat Bench Press (Barbell with Rogue Bands added for resistance)
185x10
185x10
185x10
Post-workout: Phase8 (1 and a half scoops milk chocolate flavor)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
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Week 12
Day 3 (Arms)
Pre-Workout: Coffee, banana, Greek yogurt, avocado
Preacher Curls (EZ-bar)
115x8
115x8
115x8
Dumbbell Curls (dumbbells)
55x9
55x9
55x9
Hanging Isolation Curls (dumbbells)
45x10
45x10
45x10
Rope Hammer Curl
120x15
120x15
120x15
Pull-ups (hammer-grip)
3 sets of 10
Reverse Curls (dumbbells)
25x10
25x10
25x10
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 milk chocolate flavor)
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
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Week 12
Day 4 (Shoulders/back- Light)
Pre-Workout: None
Standing OHP (barbell)
195x5
195x5
210x3
210x3
Arnold Presses (Dumbbells)
50x10
50x10
50x10
Upright Row (EZ-bar)
155x10
155x10
155x10
Barbell Shrugs
305x15
305x15
305x15
Dumbbell Shrugs
60x25
60x25
60x25
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), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
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Week 12
Day 5 (Legs/Chest - Light)
Pre-Workout: None
Back Squats
285x5
285x5
300x3
300x3
Flat Bench Press (Barbell)
285x5
285x5
300x3
300x3
Flat Bench Press (Swiss Bar)
245x5
245x5
260x3
260x3
Tricep rope push-downs
125x15
125x15
125x15
Tricep push-down with 20" bar
140x15
140x15
140x15
Butterflies--Rogue Bands
3 sets of 15
Post-workout: None
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
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Week 12
Day 6 (cardio)
Pre-Workout: Banana, avocado
3.5 mile outdoor run
Time: 35 minutes
Post-workout: None
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Note: Thus concludes another 12 week cycle. On to my deload week now........
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[youtube]rf3l-XmSQp4[/youtube]
A big PR for sets there for me yesterday. 205x8 (plate distribution is two 35's and a 10 on each side, can't use traditional 45's due to low ceiling). I always like to try and PR a lift during my deload week.
Really happy about the amount of strength gained in this lift. The below video is from last November, so around 8 months ago. As you can see, I only manage 4 reps with the same 205 weight on there (and the last rep was pretty much at exhaustion).
[youtube]HE51KxEszEs[/youtube]
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Week 1
Day 1 (Shoulders/back)
Pre-Workout: Coffee, banana
Standing OHP (barbell)
175x12
175x12
190x8
190x8
Arnold Presses (Dumbbells)
55x10
55x10
55x10
Upright Row (EZ-bar)
165x10
165x10
165x10
Lateral Raises (dumbbell)
50x10
50x10
50x10
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: None
Time of workout: 1 hour and 15 minutes
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)
Pre-Workout: Coffee, eggs, bacon
Flat Bench Press (Barbell)
260x12
260x12
275x8
275x8
Incline Bench Press (Barbell)
190x12
190x12
205x8
205x8
Butterflies (dumbbell)
50x10
50x10
50x10
Raised push-ups
3 sets of 20
Flat Bench Press (Barbell with Rogue Bands added for resistance)
175x8
175x8
175x8
Post-workout: None
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), a Multi-vitamin
Additional cardio: 20 minute skip-rope routine
