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Week 9
Day 7
Pre-Workout: None
Elliptical Machine
Post-workout: None
Time of workout: 1 hour 35 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Note: Fasted cardio.
Week 10
Day 1
Pre-Workout: Eggs, bacon, hashbrowns
Lat Pulldowns (Shoulder width grip)
205x5
205x5
205x5
Seated Pulldowns with V-Grip
190x5
190x5
Landmine Rows with V-Grip +
235x5
235x5
235x5
Seal Rows
110x5
110x5
110x5
Single Arm Seated Cable Rows
85x5
85x5
85x5
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
Post-workout: None
Time of workout: 1 hour 20 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 10
Day 2
Pre-Workout: None
Dumbbell Flies
60x8
60x8
60x8
Bench Press - Dumbbells (slight decline)
115x5
115x5
115x5
Incline Bench Press - Swiss Bar
200x5
200x5
200x5
Seated Lateral Raise (Dumbbells)
45x5
45x5
45x5
Super-set with Standing Laterals Raises 45/45 Degree
30x5
30x5
30x5
Single Arm Cable Lateral Raise
30x5
30x5
30x5
Post-workout: None
Time of workout: 1 hour 10 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 10
Day 3
Pre-Workout: None
Pull-ups
3 sets of 12
Y-T-W-L's w/lightweight bands
3 sets of 40
Decline Weighted Sit-ups
Body weight+45x30
Body weight+45x30
Body weight+45x30
Triceps Dips
BWx20
BWx20
BWx20
Hanging Leg Raises
BWx20
BWx20
BWx20
Trunk Rotators
45x50
45x50
45x50
Post-workout: None
Time of workout: 1 hour
Additional cardio: 75 minutes on Elliptical Machine
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 10
Day 4
Pre-Workout: Smoothie
Back Squat +
305x5
305x5
325x3
325x3
Hex Bar Deadlifts off Crash-Pads +
355x5
355x5
355x5
Hex Bar Shrugs
355x15
355x15
355x15
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: 1 hour 30 minutes on Elliptical Machine
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 10
Day 5
Pre-Workout: Smoothie
Military Press (Barbell)
200x5
200x5
215x3
215x3
Front Raises
35x8
35x8
35x8
Face-Pulls (Rope)
110x8
110x8
110x8
Squeeze Press (Dumbbells)
60x8
60x8
60x8
Cable Pullovers
85x8
85x8
85x8
Cable Crunches
105x25
105x25
105x25
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: 20 minute skip-rope routine and 1 hour on the Elliptical Machine
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 10
Day 6
Pre-Workout: Smoothie
Dumbbell Preacher Curls
50x5
50x5
50x5
Incline Dumbbell Curls
55x5
55x5
55x5
Hammer Curls (Dumbbells)
60x5 straight up, 60x4 windmill
60x5 straight up, 60x4 windmill
60x5 straight up, 60x4 windmill
Single Arm Triceps Extension(Cable)
40x5
40x5
40x5
Behind the neck Triceps Extension (Rope with Ergo handles)
65x5
65x5
65x5
Triceps pushdown (Rope with Ergo handles)
105x5
105x5
105x5
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: 20 minute skip-rope routine and 30 minutes on Elliptical Machine
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 10
Day 7
Pre-Workout: None
Elliptical Machine
Post-workout: None
Time of workout: 1 hour 40 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Note: Fasted cardio.
Week 11
Day 1
Pre-Workout: Biscuits and gravy
Lat Pulldowns (Shoulder width grip)
205x5
205x5
205x5
Seated Pulldowns with V-Grip
190x5
190x5
Landmine Rows with V-Grip
240x5
240x5
240x5
Seal Rows
110x5
110x5
110x5
Single Arm Seated Cable Rows
85x5
85x5
85x5
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
Post-workout: None
Time of workout: 1 hour 20 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 11
Day 2
Pre-Workout: None
Dumbbell Flies
60x8
60x8
60x8
Bench Press - Dumbbells (slight decline)
115x5
115x5
115x5
Incline Bench Press - Swiss Bar
200x5
200x5
200x5
Seated Lateral Raise (Dumbbells)
45x5
45x5
45x5
Super-set with Standing Laterals Raises 45/45 Degree
30x5
30x5
30x5
Single Arm Cable Lateral Raise
30x5
30x5
30x5
Post-workout: None
Time of workout: 1 hour 10 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 11
Day 3
Pre-Workout: None
Pull-ups
3 sets of 12
Y-T-W-L's w/lightweight bands
3 sets of 40
Decline Weighted Sit-ups
Body weight+45x30
Body weight+45x30
Body weight+45x30
Triceps Dips
BWx20
BWx20
BWx20
Hanging Leg Raises
BWx20
BWx20
BWx20
Trunk Rotators
45x50
45x50
45x50
Post-workout: None
Time of workout: 1 hour
Additional cardio: 30 minutes on Elliptical Machine and 3.5 mile outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 11
Day 4
Pre-Workout: Smoothie
Back Squat
310x5
310x5
335x3
335x3
Hex Bar Deadlifts off Crash-Pads +
360x5
360x5
360x5
Hex Bar Shrugs
360x15
360x15
360x15
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: 30 minutes on Elliptical Machine and 3.5 mile outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 11
Day 5
Pre-Workout: Smoothie
Military Press (Barbell)
200x5
200x5
215x3
215x3
Front Raises
35x8
35x8
35x8
Face-Pulls (Rope)
110x8
110x8
110x8
Squeeze Press (Dumbbells)
60x8
60x8
60x8
Cable Pullovers
85x8
85x8
85x8
Cable Crunches
105x25
105x25
105x25
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: 20 minute skip-rope routine and 3.5 mile outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 11
Day 6
Pre-Workout: Banana, Greek Yogurt
Dumbbell Preacher Curls
50x5
50x5
50x5
Incline Dumbbell Curls
55x5
55x5
55x5
Hammer Curls (Dumbbells)
60x5 straight up, 60x4 windmill
60x5 straight up, 60x4 windmill
60x5 straight up, 60x4 windmill
Single Arm Triceps Extension(Cable)
40x5
40x5
40x5
Behind the neck Triceps Extension (Rope with Ergo handles)
65x5
65x5
65x5
Triceps pushdown (Rope with Ergo handles)
105x5
105x5
105x5
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: 20 minute skip-rope routine and 3.5 mile outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamn
Week 11
Day 7
Pre-Workout: None
Elliptical Machine
Post-workout: None
Time of workout: 1 hour 40 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Note: Fasted cardio.
Deloading this week and putting together a new 12 week program. About a month into my diet now and things going well.
New 12 week program in conjunction with dieting.
Week 1
Day 1
Pre-Workout: C4 Drink
Lat Pulldowns (Super Lat-Bar)
130x12
130x12
130x12
Seated Cable Rows (Super Lat-Bar) +
190x12
190x12
Landmine Rows with Lat-Blaster Attachement +
175x12
175x12
175x12
Seal Rows +
60x12
60x12
60x12
Single Arm Seated Cable Rows
70x12
70x12
70x12
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 1
Day 2
Pre-Workout: Omelet
Y-T-W-L's w/lightweight bands
3 sets of 40
Flat Bench Press - Swiss Bar
185x12
185x12
200x8
200x8
Incline Bench - Dumbbells +
60x12
60x12
60x12
Chest Dips
BWx20
BWx20
BWx20
Barbell Curls +
95x12
95x12
95x12
Single Arm Triceps Pushdown +
40x12
40x12
40x12
Post-workout: None
Time of workout: 1 hour 10 minutes
Additional cardio: 3.5 mile outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 1
Day 3
Pre-Workout: None
Pull-ups
3 sets of 12
Y-T-W-L's w/lightweight bands
3 sets of 40
Decline Weighted Sit-ups
Body weight+45x30
Body weight+45x30
Body weight+45x30
Neutral-Grip Pulldowns +
130x12
130x12
130x12
Hanging Leg Raises
BWx20
BWx20
BWx20
Trunk Rotators
45x50
45x50
45x50
Post-workout: None
Time of workout: 1 hour
Additional cardio: 5 mile outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 1
Day 4
Pre-Workout: Smoothie
Back Squat +
230x12
230x12
250x8
250x8
Hex Bar Deadlifts off Crash-Pads +
300x12
300x12
300x12
Hex Bar Shrugs
345x15
345x15
345x15
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: 5 mile outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 1
Day 5
Pre-Workout: Smoothie
Standing OHP (Dumbbells)
55x12
55x12
55x12
Reverse-Grip Bench Press (Barbell) +
185x12
185x12
185x12
Bradford Presses (Barbell) +
95x12
95x12
95x12
Landmine Press +
80x12
80x12
80x12
Neutral-Grip Raised Pushups
BWx25
BWx25
BWx25
Cable Crunches
95x25
95x25
95x25
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: 20 minute skip-rope routine and 3.5 mile outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 1
Day 6
Pre-Workout: Banana, Greek Yogurt
Dumbbell Curls
40x12
40x12
40x12
EZ Bar Curls
105x12
105x12
105x12
Weighted Neutral-Grip Pullups
BW+20 x10
BW+20 x10
BW+20 x10
Single Arm Landmine Rows +
60x12
60x12
60x12
Behind the neck Triceps Extension (Rope with Ergo handles)
50x12
50x12
50x12
Triceps pushdown (Rope with Ergo handles) +
60x12
60x12
60x12
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: 20 minute skip-rope routine and 60 minutes on Elliptical Machine
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 1
Day 7
Pre-Workout: None
Elliptical Machine
Post-workout: None
Time of workout: 1 hour 40 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Note: Fasted cardio.
Week 2
Day 1
Pre-Workout: C4 Drink
Lat Pulldowns (Super Lat-Bar) +
130x12
130x12
130x12
Seated Cable Rows (Super Lat-Bar)
195x12
195x12
Landmine Rows with Lat-Blaster Attachement +
180x12
180x12
180x12
Bent Over Rows w/EZ bar (neutral grip holding plates) +
145x12
145x12
145x12
Single Arm Seated Cable Rows
70x12
70x12
70x12
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: 30 minutes on Elliptical Machine
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 2
Day 2
Pre-Workout: None
Y-T-W-L's w/lightweight bands
3 sets of 40
Flat Bench Press - Swiss Bar +
185x12
185x12
200x8
200x8
Incline Bench - Dumbbells +
65x12
65x12
65x12
Chest Dips +
BWx20
BWx20
BWx20
Barbell Curls +
105x12
105x12
105x12
Single Arm Triceps Pushdown
45x12
45x12
45x12
Post-workout: None
Time of workout: 1 hour 10 minutes
Additional cardio: 3 mile outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 2
Day 3
Pre-Workout: None
Pull-ups
3 sets of 12
Y-T-W-L's w/lightweight bands
3 sets of 40
Decline Weighted Sit-ups
Body weight+45x30
Body weight+45x30
Body weight+45x30
Neutral-Grip Pulldowns +
130x12
130x12
130x12
Hanging Leg Raises
BWx20
BWx20
BWx20
Trunk Rotators
45x50
45x50
45x50
Post-workout: None
Time of workout: 1 hour
Additional cardio: 5 mile outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 2
Day 4
Pre-Workout: Steak & mushrooms
Back Squat +
235x12
235x12
255x8
255x8
Hex Bar Deadlifts off Crash-Pads
305x12
305x12
305x12
Hex Bar Shrugs
345x15
345x15
345x15
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: 5 mile outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 2
Day 5
Pre-Workout: Smoothie
Standing OHP (Dumbbells) +
55x12
55x12
55x12
Reverse-Grip Bench Press (Barbell) +
190x12
190x12
190x12
Bradford Presses (Barbell) +
105x12
105x12
105x12
Landmine Press +
85x12
85x12
85x12
Neutral-Grip Raised Pushups
BWx25
BWx25
BWx25
Cable Crunches
95x25
95x25
95x25
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: 20 minute skip-rope routine and 60 minutes on Elliptical Machine
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 2
Day 6
Pre-Workout: Banana
Dumbbell Curls +
40x12
40x12
40x12
EZ Bar Curls +
105x12
105x12
105x12
Weighted Neutral-Grip Pullups
BW+20 x10
BW+20 x10
BW+20 x10
Single Arm Landmine Rows +
65x12
65x12
65x12
Behind the neck Triceps Extension (Rope with Ergo handles) +
50x12
50x12
50x12
Triceps pushdown (Rope with Ergo handles)
70x12
70x12
70x12
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: 20 minute skip-rope routine, 1 hour shoveling snow, and 45 minutes on Elliptical Machine
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 2
Day 7
Pre-Workout: None
Elliptical Machine
Post-workout: None
Time of workout: 1 hour 40 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Note: Fasted cardio.