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Week 3
Day 3 (Legs/Traps)
Pre-Workout: None
Back Squats
240x12
240x12
260x8
260x8
Barbell Shrugs
400x15
400x15
400x15
Dumbbell Shrugs
60x25
60x25
60x25
Post-workout: None
Time of workout: 45 minutes
Additional cardio: 20 minute skip-rope routine
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: Nutri-Bullet Smoothie (Banana, frozen fruit, walnuts, oats, PB Fit powder, almond milk)
Snatch-grip Deads (barbell)
285x12
285x12
305x8
305x8
Seated Cable Pulldowns (12" Bar)
160x10
160x10
160x10
Single Side-Delt Raises (Cable)
20x10
20x10
20x10
Renegade Rows (Dumbbells)
30x8
30x8
30x8
Cable crunches
3 sets of 25 with 90 pounds
Kneeling Crunches--Rogue Bands
3 sets of 25
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
Note: I can tell I am leaning out (3 weeks into diet) cuz those deads were way tougher than last week. Losing strength, which unfortunately comes with the territory.
Week 3
Day 5 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: Banana
Standing Log Press (Swiss Bar)
155x12
155x12
170x8
170x8
Standing One-armed Landmine Presses
100x12
100x12
100x12
Decline Flies with Crunch (Dumbbells)
40x10
40x10
40x10
Chest Dips
BWx25
BWx25
BWx25
Chin-ups
BWx10
BWx10
BWx10
Lying Cable Curls
60x8
60x8
60x8
Overhead Rope-Extension
70x10
70x10
70x10
Reverse Grip Press Down (Cable) +
75x10
Post-workout: None
Time of workout: 1 hour and 10 minutes
Additional cardio: 20 minute skip-rope routine
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
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
Note: Fasted Cardio.
Week 4
Day 1 (Back/abs)
Pre-Workout: None
Landmine Rows with Lat-Blaster attachment
210x12
210x12
210x12
T-bar Rows
180x12
180x12
180x12
Upright Rows (Cable)
110x12
110x12
110x12
Pull-ups (Wide-Grip)
BWx12
BWx12
BWx12
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
Trunk Rotators (with 45 pound plate)
3 sets of 50
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/Bi's/Tri's)
Pre-Workout: None
Flat Bench Press (Barbell)
230x12
230x12
245x8
245x8
Reverse-Grip Bench Press (Barbell) +
185x12
185x12
185x12
Standing OHP (Dumbbells) +
70x10
70x10
70x10
Front Raises (Swiss Bar)
75x10
75x10
75x10
Standing Curls (EZ Bar)
105x10
105x10
105x10
Concentration Curls (Dumbbells)
40x10
40x10
40x10
Single Arm Triceps Extension (Cable)
40x12
40x12
40x12
Crush-Grip Bench Press (Dumbbells)
60x12
60x12
60x12
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), Chondroitin (275mg), and a Multi-vitamin
Note: Tremendous workout. My 15 year old son did this whole workout with me and I was able to push myself with higher weight cuz I actually had a spotter. :D
Week 4
Day 3 (Legs/Traps)
Pre-Workout: None
Back Squats
245x12
245x12
265x8
265x8
Barbell Shrugs
400x15
400x15
400x15
Dumbbell Shrugs
60x25
60x25
60x25
Post-workout: Gold Standard 100% Whey Protein (1.5 scoops Peanut Butter Chocolate flavor)
Time of workout: 45 minutes
Additional cardio: 20 minute skip-rope routine
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: Nutri-Bullet Smoothie (Banana, frozen fruit, walnuts, oats, PB Fit powder, almond milk)
Snatch-grip Deads (barbell)
285x12
285x12
305x8
305x8
Seated Cable Pulldowns (12" Bar)
160x10
160x10
160x10
Single Side-Delt Raises (Cable)
20x10
20x10
20x10
Renegade Rows (Dumbbells)
30x8
30x8
30x8
Cable crunches
3 sets of 25 with 90 pounds
Kneeling Crunches--Rogue Bands
3 sets of 25
Wrist-Roller
3 sets of 5 with 10 pounds
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 5 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: Banana
Standing Log Press (Swiss Bar)
155x12
155x12
170x8
170x8
Standing One-armed Landmine Presses
100x12
100x12
100x12
Decline Flies with Crunch (Dumbbells)
40x10
40x10
40x10
Chest Dips
BWx25
BWx25
BWx25
Chin-ups
BWx10
BWx10
BWx10
Lying Cable Curls
60x8
60x8
60x8
Overhead Rope-Extension
70x10
70x10
70x10
Reverse Grip Press Down (Cable) +
80x10
80x10
80x10
Post-workout: None
Time of workout: 1 hour and 10 minutes
Additional cardio: 20 minute skip-rope routine
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
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
Note: Fasted Cardio.
Week 5
Day 1 (Back/abs)
Pre-Workout: None
Landmine Rows with Lat-Blaster attachment
230x8
230x8
230x8
T-bar Rows +
195x8
195x8
195x8
Upright Rows (Cable) +
120x8
120x8
120x8
Pull-ups (Wide-Grip)
BWx12
BWx12
BWx12
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
Trunk Rotators (with 45 pound plate)
3 sets of 50
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/Bi's/Tri's)
Pre-Workout: Eggs, sausage, toast, coffee.
Flat Bench Press (Barbell)
250x8
250x8
265x5
265x5
Reverse-Grip Bench Press (Barbell) +
205x8
205x8
205x8
Standing OHP (Dumbbells)
75x10
75x10
75x10
Front Raises (Swiss Bar)
75x10
75x10
75x10
Standing Curls (EZ Bar)
115x10
115x10
115x10
Concentration Curls (Dumbbells)
45x10
45x10
45x10
Single Arm Triceps Extension (Cable)
40x12
40x12
40x12
Crush-Grip Bench Press (Dumbbells)
60x12
60x12
60x12
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), Chondroitin (275mg), and a Multi-vitamin
Note: My 15 year old son did this whole workout with me once again. Love that he doesn't want to just sit around while off of school. Make himself better.
[QUOTE=ajdahlheimer;1597745521]Week 12
Military Press (barbell)
205x5
205x5
220x3
220x3
[/QUOTE]
Stopping in to check that out! With that volume, I'm sure you haven't lost anything on a single. I don't think I'll even get 205 x 1 strict (jerk, possibility).
Now, lower the 220 on your shoulders and squat, just kidding, I called you out in the home thread for squats without a rack, only joking.
Week 5
Day 3 (Legs/Traps)
Pre-Workout: None
Back Squats
270x8
270x8
290x5
290x5
Barbell Shrugs
400x15
400x15
400x15
Dumbbell Shrugs
60x25
60x25
60x25
Post-workout: None
Time of workout: 45 minutes
Additional cardio: 20 minute skip-rope routine
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
Snatch-grip Deads (barbell) +
310x8
310x8
330x5
330x5
Seated Cable Pulldowns (12" Bar)
160x10
160x10
160x10
Single Side-Delt Raises (Cable)
20x10
20x10
20x10
Seal Rows (Dumbbells)
60x12
60x12
60x12
Cable crunches
3 sets of 25 with 90 pounds
Kneeling Crunches--Rogue Bands
3 sets of 25
Wrist-Roller
3 sets of 5 with 10 pounds
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 5 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: None
Standing Log Press (Swiss Bar)
175x8
175x8
190x5
190x5
Standing One-armed Landmine Presses
115x8
115x8
115x8
Decline Flies with Crunch (Dumbbells)
45x10
45x10
45x10
Chest Dips
BWx25
BWx25
BWx25
Chin-ups
BWx10
BWx10
BWx10
Lying Cable Curls
60x8
60x8
60x8
Overhead Rope-Extension
70x10
70x10
70x10
Reverse Grip Press Down (Cable) +
85x10
85x10
85x10
Post-workout: None
Time of workout: 1 hour and 10 minutes
Additional cardio: 20 minute skip-rope routine
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
It's my off day, but decided to lift with my son and just do the weight amounts he does. An hour later and I am totally blown up. That boy is strong!
Week 5
Day 6 (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
Note: Fasted Cardio.
Week 6
Day 1 (Back/abs)
Pre-Workout: None
Landmine Rows with Lat-Blaster attachment
230x8
230x8
230x8
T-bar Rows
200x8
200x8
200x8
Upright Rows (Cable)
125x8
125x8
125x8
Pull-ups (Wide-Grip)
BWx12
BWx12
BWx12
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
Trunk Rotators (with 45 pound plate)
3 sets of 50
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/Bi's/Tri's)
Pre-Workout: Eggs, bacon, toast, coffee.
Flat Bench Press (Barbell)
250x8
250x8
265x5
265x5
Reverse-Grip Bench Press (Barbell) +
210x8
210x8
210x8
Standing OHP (Dumbbells)
75x10
75x10
75x10
Front Raises (Swiss Bar)
75x10
75x10
75x10
Standing Curls (EZ Bar)
115x10
115x10
115x10
Concentration Curls (Dumbbells)
45x10
45x10
45x10
Single Arm Triceps Extension (Cable)
40x12
40x12
40x12
Crush-Grip Bench Press (Dumbbells)
60x12
60x12
60x12
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), Chondroitin (275mg), and a Multi-vitamin
Week 6
Day 3 (Legs/Traps)
Pre-Workout: Nutri-Bullet Smoothie (Banana, frozen fruit, walnuts, oats, PB Fit powder, almond milk)
Back Squats
275x8
275x8
295x5
295x5
Barbell Shrugs
400x15
400x15
400x15
Dumbbell Shrugs
60x25
60x25
60x25
Post-workout: None
Time of workout: 45 minutes
Additional cardio: 20 minute skip-rope routine and one hour outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: Finally warm enough outside to start my evening walks again.
Week 6
Day 4 (Back/Abs)
Pre-Workout: None
Snatch-grip Deads (barbell)
315x8
315x8
335x5
335x5
Seated Cable Pulldowns (12" Bar)
160x10
160x10
160x10
Single Side-Delt Raises (Cable)
20x10
20x10
20x10
Seal Rows (Dumbbells)
60x12
60x12
60x12
Cable crunches
3 sets of 25 with 90 pounds
Kneeling Crunches--Rogue Bands
3 sets of 25
Wrist-Roller
3 sets of 5 with 10 pounds
Post-workout: None
Time of workout: 1 hour and 10 minutes
Additional cardio: 45 minute outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Week 6
Day 5 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: None
Standing Log Press (Swiss Bar)
175x8
175x8
190x5
190x5
Standing One-armed Landmine Presses
115x8
115x8
115x8
Decline Flies with Crunch (Dumbbells)
45x10
45x10
45x10
Chest Dips
BWx25
BWx25
BWx25
Chin-ups
BWx10
BWx10
BWx10
Lying Cable Curls
60x8
60x8
60x8
Overhead Rope-Extension
70x10
70x10
70x10
Reverse Grip Press Down (Cable)
90x10
90x10
90x10
Post-workout: None
Time of workout: 1 hour and 10 minutes
Additional cardio: 20 minute skip-rope routine
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 6
Day 6 (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
Note: Fasted Cardio.
Proud father moment.............:D
[youtube]YjmFUOVCNWE[/youtube]
Week 7
Day 1 (Back/abs)
Pre-Workout: None
Landmine Rows with Lat-Blaster attachment
230x8
230x8
230x8
T-bar Rows
200x8
200x8
200x8
Upright Rows (Cable)
125x8
125x8
125x8
Pull-ups (Wide-Grip)
BWx12
BWx12
BWx12
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
Trunk Rotators (with 45 pound plate)
3 sets of 50
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/Bi's/Tri's)
Pre-Workout: Egg Sandwich
Flat Bench Press (Barbell)
250x8
250x8
265x5
265x5
Reverse-Grip Bench Press (Barbell) +
215x8
215x8
215x8
Standing OHP (Dumbbells)
75x10
75x10
75x10
Front Raises (Swiss Bar)
75x10
75x10
75x10
Standing Curls (EZ Bar)
115x10
115x10
115x10
Concentration Curls (Dumbbells)
45x10
45x10
45x10
Single Arm Triceps Extension (Cable)
40x12
40x12
40x12
Crush-Grip Bench Press (Dumbbells)
60x12
60x12
60x12
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), Chondroitin (275mg), and a Multi-vitamin
Week 7
Day 3 (Legs/Traps)
Pre-Workout: None
Back Squats
275x8
275x8
295x5
295x5
Barbell Shrugs
400x15
400x15
400x15
Dumbbell Shrugs
60x25
60x25
60x25
Post-workout: None
Time of workout: 45 minutes
Additional cardio: 20 minute skip-rope routine and 45 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: None
Snatch-grip Deads (barbell)
320x8
320x8
340x5
340x5
Seated Cable Pulldowns (12" Bar)
160x10
160x10
160x10
Single Side-Delt Raises (Cable)
20x10
20x10
20x10
Seal Rows (Dumbbells)
60x12
60x12
60x12
Cable crunches
3 sets of 25 with 90 pounds
Kneeling Crunches--Rogue Bands
3 sets of 25
Wrist-Roller
3 sets of 5 with 10 pounds
Post-workout: None
Time of workout: 1 hour and 10 minutes
Additional cardio: 1 hour outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Week 7
Day 5 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: None
Standing Log Press (Swiss Bar)
175x8
175x8
190x5
190x5
Standing One-armed Landmine Presses
115x8
115x8
115x8
Decline Flies with Crunch (Dumbbells)
45x10
45x10
45x10
Chest Dips
BWx25
BWx25
BWx25
Chin-ups
BWx10
BWx10
BWx10
Lying Cable Curls
60x8
60x8
60x8
Overhead Rope-Extension
70x10
70x10
70x10
Reverse Grip Press Down (Cable)
90x10
90x10
90x10
Post-workout: None
Time of workout: 1 hour and 10 minutes
Additional cardio: 20 minute skip-rope routine and one hour outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 7
Day 6 (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
Note: Fasted Cardio.
Week 8
Day 1 (Back/abs)
Pre-Workout: None
Landmine Rows with Lat-Blaster attachment
235x8
235x8
235x8
T-bar Rows
200x8
200x8
200x8
Upright Rows (Cable)
125x8
125x8
125x8
Pull-ups (Wide-Grip)
BWx12
BWx12
BWx12
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
Trunk Rotators (with 45 pound plate)
3 sets of 50
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 8
Day 2 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: None
Flat Bench Press (Barbell)
250x8
250x8
265x5
265x5
Reverse-Grip Bench Press (Barbell) +
220x8
220x8
220x8
Standing OHP (Dumbbells)
75x10
75x10
75x10
Front Raises (Swiss Bar)
75x10
75x10
75x10
Standing Curls (EZ Bar)
115x10
115x10
115x10
Concentration Curls (Dumbbells)
45x10
45x10
45x10
Single Arm Triceps Extension (Cable)
40x12
40x12
40x12
Crush-Grip Bench Press (Dumbbells)
60x12
60x12
60x12
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), Chondroitin (275mg), and a Multi-vitamin
Week 8
Day 3 (Legs/Traps)
Pre-Workout: None
Back Squats
280x8
280x8
300x5
300x5
Barbell Shrugs
400x15
400x15
400x15
Dumbbell Shrugs
60x25
60x25
60x25
Post-workout: None
Time of workout: 45 minutes
Additional cardio: 20 minute skip-rope routine and 45 minute treadmill walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 8
Day 4 (Back/Abs)
Pre-Workout: None
Snatch-grip Deads (barbell)
320x8
320x8
340x5
340x5
Seated Cable Pulldowns (12" Bar)
160x10
160x10
160x10
Single Side-Delt Raises (Cable)
20x10
20x10
20x10
Seal Rows (Dumbbells)
60x12
60x12
60x12
Cable crunches
3 sets of 25 with 90 pounds
Kneeling Crunches--Rogue Bands
3 sets of 25
Wrist-Roller
3 sets of 5 with 10 pounds
Post-workout: None
Time of workout: 1 hour and 10 minutes
Additional cardio: 45 minute treadmill walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Week 8
Day 5 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: None
Standing Log Press (Swiss Bar)
175x8
175x8
190x5
190x5
Standing One-armed Landmine Presses
115x8
115x8
115x8
Decline Flies with Crunch (Dumbbells)
45x10
45x10
45x10
Chest Dips
BWx25
BWx25
BWx25
Chin-ups
BWx10
BWx10
BWx10
Lying Cable Curls
60x8
60x8
60x8
Overhead Rope-Extension
70x10
70x10
70x10
Reverse Grip Press Down (Cable)
90x10
90x10
90x10
Post-workout: None
Time of workout: 1 hour and 10 minutes
Additional cardio: 20 minute skip-rope routine and one hour treadmill walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 8
Day 6 (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
Note: Fasted Cardio.
Week 9
Day 1 (Back/abs)
Pre-Workout: None
Landmine Rows with Lat-Blaster attachment
250x5
250x5
250x5
250x5
T-bar Rows
220x5
220x5
220x5
Upright Rows (Cable)
135x5
135x5
135x5
Pull-ups (Wide-Grip)
BWx12
BWx12
BWx12
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
Trunk Rotators (with 45 pound plate)
3 sets of 50
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 9
Day 2 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: None
Flat Bench Press (Barbell)
265x5
265x5
280x3
280x3
Reverse-Grip Bench Press (Barbell) +
235x5
235x5
235x5
Standing OHP (Dumbbells)
80x5
80x5
80x5
Front Raises (Swiss Bar)
85x8
85x8
85x8
Standing Curls (EZ Bar)
135x5
135x5
135x5
Concentration Curls (Dumbbells)
55x5
55x5
55x5
Single Arm Triceps Extension (Cable)
40x8
40x8
40x8
Crush-Grip Bench Press (Dumbbells)
60x12
60x12
60x12
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), Chondroitin (275mg), and a Multi-vitamin
Week 9
Day 3 (Legs/Traps)
Pre-Workout: None
Back Squats
300x5
300x5
320x3
320x3
Barbell Shrugs
400x15
400x15
400x15
Dumbbell Shrugs
60x25
60x25
60x25
Post-workout: None
Time of workout: 45 minutes
Additional cardio: 20 minute skip-rope routine and 1 hour outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 9
Day 4 (Back/Abs)
Pre-Workout: None
Snatch-grip Deads (barbell)
340x5
340x5
360x3
360x3
Seated Cable Pulldowns (12" Bar)
160x10
160x10
160x10
Single Side-Delt Raises (Cable)
20x10
20x10
20x10
Seal Rows (Dumbbells)
60x12
60x12
60x12
Cable crunches
3 sets of 25 with 90 pounds
Kneeling Crunches--Rogue Bands
3 sets of 25
Wrist-Roller
3 sets of 5 with 10 pounds
Post-workout: None
Time of workout: 1 hour and 10 minutes
Additional cardio: 1 hour outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Week 9
Day 5 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: None
Standing Log Press (Swiss Bar)
190x5
190x5
205x3
205x3
Standing One-armed Landmine Presses
130x5
130x5
130x5
Decline Flies with Crunch (Dumbbells)
50x8
50x8
50x8
Chest Dips
BWx25
BWx25
BWx25
Chin-ups
BWx10
BWx10
BWx10
Lying Cable Curls
70x5
70x5
70x5
Overhead Rope-Extension
80x5
80x5
80x5
Reverse Grip Press Down (Cable)
90x10
90x10
90x10
Post-workout: None
Time of workout: 1 hour and 10 minutes
Additional cardio: 20 minute skip-rope routine and 45 minute outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 9
Day 6 (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
Note: Fasted Cardio.
Week 10
Day 1 (Back/abs)
Pre-Workout: None
Landmine Rows with Lat-Blaster attachment +
250x5
250x5
250x5
250x5
T-bar Rows +
220x5
220x5
220x5
Upright Rows (Cable) +
135x5
135x5
135x5
Pull-ups (Wide-Grip)
BWx12
BWx12
BWx12
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
Trunk Rotators (with 45 pound plate)
3 sets of 50
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 10
Day 2 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: None
Flat Bench Press (Barbell)
270x5
270x5
285x2
285x2
Reverse-Grip Bench Press (Barbell)
240x5
240x5
240x5
Standing OHP (Dumbbells)
80x8
80x8
80x8
Front Raises (Swiss Bar)
95x5
95x5
95x5
Standing Curls (EZ Bar)
135x5
135x5
135x5
Concentration Curls (Dumbbells)
55x5
55x5
55x5
Single Arm Triceps Extension (Cable)
40x8
40x8
40x8
Crush-Grip Bench Press (Dumbbells)
60x12
60x12
60x12
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), Chondroitin (275mg), and a Multi-vitamin
Note: At that point in my cut where you can notice loss of strength.
Week 10
Day 3 (Legs/Traps)
Pre-Workout: None
Back Squats
300x5
300x5
320x3
320x3
Barbell Shrugs
400x15
400x15
400x15
Dumbbell Shrugs
60x25
60x25
60x25
Post-workout: None
Time of workout: 45 minutes
Additional cardio: 20 minute skip-rope routine
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 10
Day 4 (Back/Abs)
Pre-Workout: NutriBullet Smoothie (Banana, frozen fruit, walnuts, oats, PB Fit Powder, Almond milk)
Snatch-grip Deads (barbell)
340x5
340x5
360x3
360x3
Seated Cable Pulldowns (12" Bar)
170x8
170x8
170x8
Single Side-Delt Raises (Cable)
20x10
20x10
20x10
Seal Rows (Dumbbells)
60x12
60x12
60x12
Cable crunches
3 sets of 25 with 90 pounds
Kneeling Crunches--Rogue Bands
3 sets of 25
Wrist-Roller
3 sets of 5 with 10 pounds
Post-workout: None
Time of workout: 1 hour and 10 minutes
Additional cardio: 30 minute outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Note: Also did a second shoulders and chest workout later on w/my son.
Week 10
Day 5 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: Banana, nuts
Standing Log Press (Swiss Bar)
190x5
190x5
205x3
205x3
Standing One-armed Landmine Presses
130x5
130x5
130x5
Decline Flies with Crunch (Dumbbells)
50x8
50x8
50x8
Chest Dips
BWx25
BWx25
BWx25
Chin-ups
BWx10
BWx10
BWx10
Lying Cable Curls
70x5
70x5
70x5
Overhead Rope-Extension
80x5
80x5
80x5
Reverse Grip Press Down (Cable)
90x10
90x10
90x10
Post-workout: None
Time of workout: 1 hour and 10 minutes
Additional cardio: 3 mile run
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 10
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 10
Day 7 (Cardio)
Pre-Workout: None
3.3 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. Post-run weight: 209.4