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Week 10
Day 1 (Back)
Pre-Workout: None
Snatch-grip Deads (barbell)
225x12
275x8
300x5
325x3
T-Bar Rows (barbell)
195x10
195x10
195x10
Reverse Flies super-set with lateral raises
30x10
30x10
30x10
Face-Pulls (cable)
80x12
80x12
80x12
Lat-pullowns
175x10
175x10
175x10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Seated Cable Rows
175x15
175x15
175x15
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 10
Day 2 (Chest/Shoulders)
Pre-Workout: None
Flat Bench Press (barbell)
285x5
285x5
300x3
300x3
Incline Bench Press (Swiss bar)
220x5
220x5
235x3
235x3
Standing Overhead Press (Dumbbells)
60x10
60x10
60x10
Floor Flies in Hollow Position (Dumbbells)
40x10
40x10
40x10
Juarez Valley 10 Dip
10 sets of 10, 1, 9, 2, 8, 3, 7, 4, 6, 5 reps, walk 16 feet between reps
Seated Front raises (dumbbell)
35x10
35x10
35x10
Post-workout: None
Time of workout: 1 hour
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
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Week 10
Day 3 (Arms)
Pre-Workout: None
Cable Curls from squatting position
80x8
80x8
80x8
Standing Curls (EZ-bar)
105x10
105x10
105x10
Pull-ups (neutral-grip)
3 sets of 10
Rope Hammer Curls
100x10
100x10
100x10
Incline Dumbbell Curls
30x10
30x10
30x10
Dumbbell Wrist Curls
45x15
45x15
45x15
Wrist-Roller
3 sets of 5 with 7.5 pounds
Hammer Curls--Rogue Bands
3 sets of 15
Post-workout: Muscle Pharm Combat 100% Whey Protein (1.5 scoops vanilla flavor)
Time of workout: 1 hour
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
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Week 10
Day 4 (Legs/Traps/Triceps)
Pre-Workout: None
Back Squats
305x5
305x5
325x3
325x3
Barbell Shrugs
345x15
345x15
345x15
Dumbbell Shrugs
60x25
60x25
60x25
Tricep push-down with 20" bar
105x10
105x10
105x10
Tricep rope push-downs
90x10
90x10
90x10
Overhead Rope-Extension
65x10
65x10
65x10
Post-workout: None
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), 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
Cable crunches
3 sets of 25 with 75 pounds
Kneeling Crunches--Rogue Bands
3 sets of 25
Time: 30 minutes
Additional cardio: 20 minute skip-rope routine
Post-workout: None
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
5k run on treadmill
Time of run: 40 minutes (program has built in warm-up and cool-down)
Post-workout: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
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Week 11
Day 1 (Back)
Pre-Workout: None
Snatch-grip Deads (barbell)
225x12
275x8
325x5
350x3
T-Bar Rows (barbell)
195x10
195x10
195x10
Reverse Flies super-set with lateral raises
30x10
30x10
30x10
Face-Pulls (cable)
80x12
80x12
80x12
Lat-pullowns
175x10
175x10
175x10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Seated Cable Rows
175x15
175x15
175x15
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 11
Day 2 (Chest/Shoulders)
Pre-Workout: None
Flat Bench Press (barbell)
290x5
290x5
305x3
305x3
Incline Bench Press (Swiss bar)
225x5
225x5
240x3
240x3
Standing Overhead Press (Dumbbells)
60x10
60x10
60x10
Floor Flies in Hollow Position (Dumbbells)
40x10
40x10
40x10
Juarez Valley 10 Dip
10 sets of 10, 1, 9, 2, 8, 3, 7, 4, 6, 5 reps, walk 16 feet between reps
Seated Front raises (dumbbell)
35x10
35x10
35x10
Post-workout: None
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
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Week 11
Day 3 (Arms)
Pre-Workout: None
Cable Curls from squatting position
80x8
80x8
80x8
Standing Curls (Dumbbells)
55x9
55x9
55x9
Pull-ups (neutral-grip)
3 sets of 10
Rope Hammer Curls
100x10
100x10
100x10
Incline Dumbbell Curls
30x10
30x10
30x10
Dumbbell Wrist Curls
45x15
45x15
45x15
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
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 11
Day 4 (Legs/Traps/Triceps)
Pre-Workout: None
Back Squats
305x5
305x5
325x3
325x3
Barbell Shrugs
345x15
345x15
345x15
Dumbbell Shrugs
60x25
60x25
60x25
Tricep push-down with 20" bar
105x10
105x10
105x10
Tricep rope push-downs
90x10
90x10
90x10
Overhead Rope-Extension
65x10
65x10
65x10
Post-workout: None
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 11
Day 5 (abs)
Pre-Workout: None
Decline sit-ups w/45 pound plate
3 sets of 30
Hanging leg raises
3 sets of 20
Cable crunches
3 sets of 25 with 75 pounds
Kneeling Crunches--Rogue Bands
3 sets of 25
Time: 30 minutes
Additional cardio: 20 minute skip-rope routine
Post-workout: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 12
Day 1 (Back)
Pre-Workout: None
Snatch-grip Deads (barbell)
225x12
275x8
325x5
350x3
T-Bar Rows (barbell)
195x10
195x10
195x10
Reverse Flies super-set with lateral raises
30x10
30x10
30x10
Face-Pulls (cable)
80x12
80x12
80x12
Lat-pullowns
175x10
175x10
175x10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Seated Cable Rows
175x15
175x15
175x15
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 12
Day 2 (Chest/Shoulders)
Pre-Workout: None
Flat Bench Press (barbell)
290x5
290x5
305x3
305x3
Incline Bench Press (Swiss bar)
225x5
225x5
240x3
240x3
Standing Overhead Press (Dumbbells)
60x10
60x10
60x10
Floor Flies in Hollow Position (Dumbbells)
40x10
40x10
40x10
Juarez Valley 10 Dip
10 sets of 10, 1, 9, 2, 8, 3, 7, 4, 6, 5 reps, walk 16 feet between reps
Seated Front raises (dumbbell)
35x10
35x10
35x10
Post-workout: None
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
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Week 12
Day 3 (Arms)
Pre-Workout: None
Cable Curls from squatting position
80x8
80x8
80x8
Standing Curls (EZ-bar)
105x10
105x10
105x10
Pull-ups (neutral-grip)
3 sets of 10
Rope Hammer Curls
100x10
100x10
100x10
Incline Dumbbell Curls
30x10
30x10
30x10
Dumbbell Wrist Curls
45x15
45x15
45x15
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
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
-
Great journal, and you're a strong dude!!!
Due to some shoulder issues, I've been using dumbbells which seems to allow me a ROM that prevents irritating it. Is it shoulder issues that causes you to use the Swiss Bar? And how stable is the Swiss Bar relative to a regular barbell? Does it take more effort to keep your wrists from rotating with the Swiss Bar.
And lastly, weight lifted. If you could incline bench 225x5 (for example only) with a barbell, what do you think your 5RM would be with the Swiss Bar? 225 or something less?
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[QUOTE=Payton1221;1543756711]Great journal, and you're a strong dude!!!
Due to some shoulder issues, I've been using dumbbells which seems to allow me a ROM that prevents irritating it. Is it shoulder issues that causes you to use the Swiss Bar? And how stable is the Swiss Bar relative to a regular barbell? Does it take more effort to keep your wrists from rotating with the Swiss Bar.[/QUOTE]
I'd like to do more dumbbell stuff, but my set is only 25 pounds through 60 pounds. So I'm pretty restricted weight-wise on pressing lifts. I used to overhead press quite a lot with a barbell, but quit that due to shoulder issues. I did buy the Swiss Bar because it was supposed to be more shoulder friendly. It definitely will take a lot of getting used to, because it will want to wobble on you until your'e accustomed to the grip. I've had mine for a few years now though, so it now doesn't require any extra effort for me to grip. Just comes naturally.
This is the Swiss Bar I bought.
[url]http://www.blackwidowtg.com/Swiss_Bar_Football_Bar_p/bar-swiss.htm[/url]
I couldn't recommend their stuff enough. It is one guy (Dean) that owns the company and he makes everything himself with tremendous quality.
[QUOTE=Payton1221;1543756711]And lastly, weight lifted. If you could incline bench 225x5 (for example only) with a barbell, what do you think your 5RM would be with the Swiss Bar? 225 or something less?[/QUOTE]
I'd say it is about a 45 pound difference between maxes on each bar.
Here is me doing 225x10 on Incline Bench w/Swiss bar.
[youtube]Wzb-oUTXFEQ[/youtube]
I've done 300x3 on Incline Bench with a regular barbell.
[youtube]5doKP_5YJDY[/youtube]
Thanks for checking out my journal.
-AJ
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Wow. You're VERY strong!!! Years ago I could bench 225x10 on a decline bench, but on an incline? With a Swiss bar? No chance. None.
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[QUOTE=Payton1221;1543813541]Wow. You're VERY strong!!! Years ago I could bench 225x10 on a decline bench, but on an incline? With a Swiss bar? No chance. None.[/QUOTE]
Thanks, this was a few years ago when I first got the Swiss Bar. I was at a little higher body weight than now, so I could probably only do 7-8 reps at 225 at the moment. I'm a lot more motivated by results than maxes now compared to then though.
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Week 12
Day 4 (Legs/Traps/Triceps)
Pre-Workout: None
Back Squats
310x5
310x5
330x3
330x3
Barbell Shrugs
345x15
345x15
345x15
Dumbbell Shrugs
60x25
60x25
60x25
Tricep push-down with 20" bar
105x10
105x10
105x10
Tricep rope push-downs
90x10
90x10
90x10
Overhead Rope-Extension
65x10
65x10
65x10
Post-workout: None
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
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If you're somewhat handy in the garage, I've taken my heavy dumbells (50's, 60's, and 70's) and drilled then tapped a 5/16" hole on each end. I then had 5/16" bolts welded to 2.5# weights which enables me to transform these into 55's, 65's, and 75's. I keep looking at Craigslist for a pair of 80's :D
You're stronger than I am, so getting them into position to bench probably isn't a problem for you, but I also drilled and tapped onto the top of each too and inserted an eyebolt that I opened up to support them from a barbell (it's a permanent--and infinitely better IMO ;) version of the power hooks) to start and finish the set from:
[URL=http://s1089.photobucket.com/user/mpayton66/media/Power%20Hook_zpsxicbx6sw.jpg.html][IMG]http://i1089.photobucket.com/albums/i342/mpayton66/Power%20Hook_zpsxicbx6sw.jpg[/IMG][/URL]
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[QUOTE=Payton1221;1543879651]If you're somewhat handy in the garage, I've taken my heavy dumbells (50's, 60's, and 70's) and drilled then tapped a 5/16" hole on each end. I then had 5/16" bolts welded to 2.5# weights which enables me to transform these into 55's, 65's, and 75's. I keep looking at Craigslist for a pair of 80's :D
You're stronger than I am, so getting them into position to bench probably isn't a problem for you, but I also drilled and tapped onto the top of each too and inserted an eyebolt that I opened up to support them from a barbell (it's a permanent--and infinitely better IMO ;) version of the power hooks) to start and finish the set from:
[URL=http://s1089.photobucket.com/user/mpayton66/media/Power%20Hook_zpsxicbx6sw.jpg.html][IMG]http://i1089.photobucket.com/albums/i342/mpayton66/Power%20Hook_zpsxicbx6sw.jpg[/IMG][/URL][/QUOTE]
Interesting, those hex dumbbells are the exact same as the ones I have.
I'm much to OCD about my weights though. I'll just have to cough the $$ for some 70's soon.
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[QUOTE=ajdahlheimer;1543889221]Interesting, those hex dumbbells are the exact same as the ones I have.
I'm much to OCD about my weights though. I'll just have to cough the $$ for some 70's soon.[/QUOTE]
OCD? I brought our calibrated weight scale home from work and weighed all of my barbells, oly plates, and dumbbells. I have an oly bar that only weighs 40#! I added 2.5# plates that are permanently kept on it to bring it up to the typical 45# bar.
I had a supposed 35# plate that didn't even weight 34#. And one of my two 70# dumbbells actually weighed over 72#. I used a grinder with a cut-off disk and removed 2# from it (100% serious). I sold all of the terribly underweighted plates, so that everything that I have now is very accurate.
It goes to show why the average gym-goer might feel unusually strong or unusually weak from day to day. Unknowingly grab a 40# oly bar and load it up with 44# plates and suddenly, YOU'RE A BEAST!
You can probably expect to pay $90 or $100 for a pair of 70's from a 2nd hand store. If you get lucky, you might find an individual selling them and can get them cheaper. But considering that you're going to be lifting for many many years, it's a good investment at almost any price.
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[QUOTE=Payton1221;1543891571]OCD? I brought our calibrated weight scale home from work and weighed all of my barbells, oly plates, and dumbbells. I have an oly bar that only weighs 40#! I added 2.5# plates that are permanently kept on it to bring it up to the typical 45# bar.
I had a supposed 35# plate that didn't even weight 34#. And one of my two 70# dumbbells actually weighed over 72#. I used a grinder with a cut-off disk and removed 2# from it (100% serious). I sold all of the terribly underweighted plates, so that everything that I have now is very accurate.
It goes to show why the average gym-goer might feel unusually strong or unusually weak from day to day. Unknowingly grab a 40# oly bar and load it up with 44# plates and suddenly, YOU'RE A BEAST!
You can probably expect to pay $90 or $100 for a pair of 70's from a 2nd hand store. If you get lucky, you might find an individual selling them and can get them cheaper. But considering that you're going to be lifting for many many years, it's a good investment at almost any price.[/QUOTE]
I meant OCD in the sense that I need a complete set. i.e. buy the next size up, so I have them all.
The whole selling plates of different weights thing was even worse ~20 years ago when I first started lifting. On the initial 300 pound set of Olympic plates I bought--one of the 45's actually weighed closer to 40. Of course I had no idea (since I was still new to lifting), until I realized my physique was getting unbalanced (one pectoral was larger than the other). That's when I got curious and weighed them. I still used them after, I just had to remember to put an extra 5 pounds on the one side when I benched.
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[QUOTE=ajdahlheimer;1543894411]I meant OCD in the sense that I need a complete set. i.e. buy the next size up, so I have them all.
The whole selling plates of different weights thing was even worse ~20 years ago when I first started lifting. On the initial 300 pound set of Olympic plates I bought--one of the 45's actually weighed closer to 40. Of course I had no idea (since I was still new to lifting), until I realized my physique was getting unbalanced (one pectoral was larger than the other). That's when I got curious and weighed them. I still used them after, I just had to remember to put an extra 5 pounds on the one side when I benched.[/QUOTE]
Some brands are better than others (York > Standard IMO), but the cheapest ones are probably the most likely to deviate the most.
When I was culling my underweighted weights, I actually took a scale into the local "Play It Again Sports" (2nd hand sports store) and purchased only the accurately weighed ones :D
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[QUOTE=Payton1221;1543912291]Some brands are better than others (York > Standard IMO), but the cheapest ones are probably the most likely to deviate the most.
When I was culling my underweighted weights, I actually took a scale into the local "Play It Again Sports" (2nd hand sports store) and purchased only the accurately weighed ones :D[/QUOTE]
Yeah, I've bought plates at Play It Again before. They never have 45's, but often have 35's. Apparently nobody wants them. I don't give a f-ck. Weight is weight. I gladly buy the 35's for dirt-cheap there.
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Week 12
Day 5 (abs)
Pre-Workout: None
Decline sit-ups w/45 pound plate
3 sets of 30
Hanging leg raises
3 sets of 20
Cable crunches
3 sets of 25 with 75 pounds
Kneeling Crunches--Rogue Bands
3 sets of 25
Time: 30 minutes
Additional cardio: 20 minute skip-rope routine
Post-workout: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
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[QUOTE=ajdahlheimer;1543977621]Weight is weight. I gladly buy the 35's for dirt-cheap there.[/QUOTE]
LOL. I noticed that when viewing your 225x10 video ;) A lot of guys would have insisted on two 45's per side.
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Week 12
Day 6 (cardio)
Pre-Workout: None
5k run on treadmill
Time of run: 40 minutes (program has built in warm-up and cool-down)
Post-workout: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Deloading this week. Just did some pull-ups, dips, and ab stuff yesterday then walked on the treadmill for 40 minutes.
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[QUOTE=ajdahlheimer;1544032841]5k run on treadmill[/QUOTE]
Not sure if I should neg or rep :eek: That treadmill work is boring. I make myself due it too, but I don't enjoy it nearly as much as doing it outside when the weather permits.
