-
Week 4
Day 4 (Back/Abs)
Pre-Workout: None
Seated Cable Rows (20" bar)
250x5
250x5
250x5
Lat-pullowns
240x5
240x5
240x5
Rope Pulldowns
170x5
170x5
170x5
Meadows Rows super set with Landmine Rows +
75x6
75x6
75x6
Cable crunches
3 sets of 25 with 90 pounds
Kneeling Crunches--Rogue Bands
3 sets of 25
Wrist-Roller
3 sets of 5 with 7.5 pounds
Post-workout: None
Time of workout: 1 hour
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 4
Day 5 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: Hard-boiled egg
Single Arm OHP (Dumbbells)
85x6
85x6
85x6
Cable Pec Fly
55x6
55x6
55x6
Military Press (Swiss Bar)
160x6
160x6
160x6
Lateral Raises (Dumbbells)
60x6
60x6
60x6
Standing Dumbbell Curls (dumbbells)
60x5
60x5
60x5
Standing Barbell Curls
115x8
115x8
115x8
Overhead Rope-Extension
85x6
85x6
85x6
Triceps Dips
3 sets of 25
Post-workout: Gold Standard 100% Whey Protein (1.5 scoops chocolate malt flavor)
Time of workout: 1 hour
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 4
Day 6 (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. Nice cool morning, but a tad windy. Post-run weight was 209.0
-
Week 5
Day 1 (Back/abs)
Pre-Workout: Egg sandwich
Snatch-grip Deads (barbell)
325x5
325x5
335x5
335x5
Landmine Rows with Lat-Blaster attachment
215x6
215x6
215x6
215x6
Upright Rows (EZ bar)
205x6
205x6
205x6
Seal Rows (Dumbbells)
60x10
60x10
60x10
Decline sit-ups w/45 pound plate
3 sets of 30
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 20 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: Steak, hard-boiled egg
Incline Bench Press (Barbell)
245x5
245x5
245x5
Flat Bench Press (Swiss Bar) - Wide-Grip
240x6
240x6
240x6
Standing One-armed Landmine Presses
125x6
125x6
125x6
Log Press (Swiss Bar)
190x5
190x5
190x5
Cable Curls from squatting position
90x8
90x8
90x8
Pull-ups (neutral-grip)
3 sets of 10
Tricep push-down with 20" bar
120x8
120x8
120x8
Tricep rope push-downs
105x8
105x8
105x8
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), Chondroitin (275mg), and a Multi-vitamin
Note: The soreness I get from those heavy one-armed landmine presses is like something I haven't felt in years. Definitely using some muscles I am not used to hitting.
-
Week 5
Day 3 (Legs/Traps)
Pre-Workout: Banana
Back Squats
280x5
280x5
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 1 hour outdoor walk
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
Seated Cable Rows (20" bar)
250x5
250x5
250x5
Lat-pullowns
230x5
230x5
230x5
Rope Pulldowns
170x5
170x5
170x5
Meadows Rows super set with Landmine Rows +
75x6
75x6
75x6
Cable crunches
3 sets of 25 with 90 pounds
Kneeling Crunches--Rogue Bands
3 sets of 25
Wrist-Roller
3 sets of 5 with 7.5 pounds
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 45 minute outdoor walk
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
Single Arm OHP (Dumbbells)
85x6
85x6
85x6
Cable Pec Fly
55x6
55x6
55x6
Military Press (Swiss Bar)
160x6
160x6
160x6
Lateral Raises (Dumbbells)
60x6
60x6
60x6
Standing Dumbbell Curls (dumbbells)
60x5
60x5
60x5
Standing Barbell Curls
115x8
115x8
115x8
Overhead Rope-Extension
85x6
85x6
85x6
Triceps Dips
3 sets of 25
Post-workout: None
Time of workout: 1 hour
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 5
Day 6 (Cardio)
Pre-Workout: None
3.3 mile outdoor run
Post-workout: None
Time of workout: 32 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 was 208.2
-
Week 6
Day 1 (Back/abs)
Pre-Workout: None
Snatch-grip Deads (barbell)
325x5
325x5
335x5
335x5
Landmine Rows with Lat-Blaster attachment
215x6
215x6
215x6
215x6
Upright Rows (EZ bar)
205x6
205x6
205x6
Seal Rows (Dumbbells)
60x10
60x10
60x10
Decline sit-ups w/45 pound plate
3 sets of 30
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 20 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: None
Incline Bench Press (Barbell)
235x5
235x5
235x5
Flat Bench Press (Swiss Bar) - Wide-Grip
240x5
240x5
240x5
Standing One-armed Landmine Presses
100x6
100x6
100x6
Log Press (Swiss Bar)
175x5
175x5
175x5
Cable Curls from squatting position
90x8
90x8
90x8
Pull-ups (neutral-grip)
3 sets of 10
Tricep push-down with 20" bar
120x8
120x8
120x8
Tricep rope push-downs
105x8
105x8
105x8
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), Chondroitin (275mg), and a Multi-vitamin
Note: Had to drop the weight a bit on most of my core lifts. Shoulders still real sore and it is in conjunction with a good amount of body weight lost due to being at the tail end of my diet. Probably swap out Incline Press for something else next week.
-
Week 6
Day 3 (Legs/Traps)
Pre-Workout: Chicken
Back Squats
280x5
280x5
295x5
295x5
Barbell Shrugs
400x15
400x15
400x15
Dumbbell Shrugs
60x25
60x25
60x25
Post-workout: Gold Standard 100% Whey Protein (1.5 scoops Extreme Milk Chocolate flavor)
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 6
Day 4 (Back/Abs)
Pre-Workout: None
Seated Cable Rows (20" bar)
250x5
250x5
250x5
Lat-pullowns
240x5
240x5
240x5
Rope Pulldowns
170x5
170x5
170x5
Meadows Rows super set with Landmine Rows
80x6
80x6
80x6
Cable crunches
3 sets of 25 with 90 pounds
Kneeling Crunches--Rogue Bands
3 sets of 25
Wrist-Roller
3 sets of 5 with 7.5 pounds
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), Chrondroitin (275mg), and a Multi-vitamin
-
Week 6
Day 5 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: Coffee
Single Arm OHP (Dumbbells)
70x6
70x6
70x6
Cable Pec Fly
55x6
55x6
55x6
Military Press (Swiss Bar)
160x6
160x6
160x6
Lateral Raises (Dumbbells)
55x6
55x6
55x6
Standing Dumbbell Curls (dumbbells)
60x5
60x5
60x5
Standing Barbell Curls
120x8
120x8
120x8
Overhead Rope-Extension
85x6
85x6
85x6
Triceps Dips
3 sets of 25
Post-workout: None
Time of workout: 1 hour
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: Had to back the weight down a bit on a couple lifts.
-
Week 7
Day 1 (Back/abs)
Pre-Workout: None
Snatch-grip Deads (barbell)
325x5
325x5
325x5
325x5
Landmine Rows with Lat-Blaster attachment
215x6
215x6
215x6
215x6
Upright Rows (EZ bar)
205x6
205x6
205x6
Seal Rows (Dumbbells)
60x10
60x10
60x10
Decline sit-ups w/45 pound plate
3 sets of 30
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 20 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: Hard boiled egg
Decline Bench Press (Barbell)
235x5
235x5
235x5
Flat Bench Press (Swiss Bar) - Wide-Grip
225x5
225x5
225x5
Standing One-armed Landmine Presses
100x6
100x6
100x6
Log Press (Swiss Bar)
175x5
175x5
175x5
Cable Curls from squatting position
90x8
90x8
90x8
Pull-ups (neutral-grip)
3 sets of 10
Tricep push-down with 20" bar
120x8
120x8
120x8
Tricep rope push-downs
105x8
105x8
105x8
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), Chondroitin (275mg), and a Multi-vitamin
Note: Swapped out Incline bench for Decline. Shoulder bothers me unracking the bar on Incline for some reason.
-
Week 7
Day 3 (Legs/Traps)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk)
Back Squats
280x5
280x5
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
-
Week 7
Day 4 (Back/Abs)
Pre-Workout: None
Seated Cable Rows (20" bar)
250x5
250x5
250x5
Lat-pullowns
240x5
240x5
240x5
Rope Pulldowns
170x5
170x5
170x5
Meadows Rows super set with Landmine Rows
80x6
80x6
80x6
Cable crunches
3 sets of 25 with 90 pounds
Kneeling Crunches--Rogue Bands
3 sets of 25
Wrist-Roller
3 sets of 5 with 7.5 pounds
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), Chrondroitin (275mg), and a Multi-vitamin
-
Week 7
Day 5 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: None
Single Arm OHP (Dumbbells)
75x6
75x6
75x6
Cable Pec Fly
55x6
55x6
55x6
Military Press (Swiss Bar)
160x6
160x6
160x6
Lateral Raises (Dumbbells)
55x6
55x6
55x6
Standing Dumbbell Curls (dumbbells)
60x5
60x5
60x5
Standing Barbell Curls
120x8
120x8
120x8
Overhead Rope-Extension
85x6
85x6
85x6
Triceps Dips
3 sets of 25
Post-workout: (1.5 scoops Extreme Milk Chocolate flavor)
Time of workout: 1 hour
Additional cardio: 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 6 (Cardio)
Pre-Workout: None
3.3 mile outdoor run
Post-workout: None
Time of workout: 31 minutes
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
Snatch-grip Deads (barbell)
325x5
325x5
325x5
325x5
Landmine Rows with Lat-Blaster attachment
215x6
215x6
215x6
215x6
Upright Rows (EZ bar)
205x6
205x6
205x6
Seal Rows (Dumbbells)
60x10
60x10
60x10
Decline sit-ups w/45 pound plate
3 sets of 30
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 20 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
Decline Bench Press (Barbell)
245x5
245x5
245x5
Flat Bench Press (Swiss Bar) - Wide-Grip
225x6
225x6
225x6
Standing One-armed Landmine Presses +
100x6
100x6
100x6
Log Press (Swiss Bar)
175x5
175x5
175x5
Cable Curls from squatting position
90x8
90x8
90x8
Pull-ups (neutral-grip)
3 sets of 10
Tricep push-down with 20" bar
120x8
120x8
120x8
Tricep rope push-downs
105x8
105x8
105x8
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 8
Day 4 (Back/Abs)
Pre-Workout: None
Seated Cable Rows (20" bar)
250x5
250x5
250x5
Lat-pullowns
240x5
240x5
240x5
Rope Pulldowns
170x5
170x5
170x5
Meadows Rows super set with Landmine Rows
80x6
80x6
80x6
Cable crunches
3 sets of 25 with 90 pounds
Kneeling Crunches--Rogue Bands
3 sets of 25
Wrist-Roller
3 sets of 5 with 7.5 pounds
Post-workout: None
Time of workout: 1 hour
Additional cardio: None
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
Single Arm OHP (Dumbbells)
75x6
75x6
75x6
Cable Pec Fly
55x6
55x6
55x6
Military Press (Swiss Bar)
160x6
160x6
160x6
Lateral Raises (Dumbbells)
55x6
55x6
55x6
Standing Dumbbell Curls (dumbbells)
60x5
60x5
60x5
Standing Barbell Curls
120x8
120x8
120x8
Overhead Rope-Extension
85x6
85x6
85x6
Triceps Dips
3 sets of 25
Post-workout: None
Time of workout: 1 hour
Additional cardio: None
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
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: Back from a 4 day vacation in Florida. Fortunately the resort I stayed at had a pretty good gym. Some nice machines and dumbbells up to 50, so I did a pretty good miscellaneous total body workout on two of the morning. Back home now though and happy to be able to use my own stuff again.
-
Week 9
Day 1 (Back/abs)
Pre-Workout: Bacon & eggs
Snatch-grip Deads (barbell)
325x5
325x5
325x5
325x5
Landmine Rows with Lat-Blaster attachment
215x6
215x6
215x6
215x6
Upright Rows (EZ bar)
205x6
205x6
205x6
Seal Rows (Dumbbells)
60x10
60x10
60x10
Decline sit-ups w/45 pound plate
3 sets of 30
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 20 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
Decline Bench Press (Barbell)
250x5
250x5
250x5
Flat Bench Press (Swiss Bar) - Wide-Grip
225x6
225x6
225x6
Standing One-armed Landmine Presses +
105x6
105x6
105x6
Log Press (Swiss Bar)
175x5
175x5
175x5
Cable Curls from squatting position
95x8
95x8
95x8
Pull-ups (neutral-grip)
3 sets of 10
Tricep push-down with 20" bar
120x8
120x8
120x8
Tricep rope push-downs
105x8
105x8
105x8
Post-workout: None
Time of workout: 1 hour and 10 minutes
Additional cardio: One hour outdoor walk
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: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk)
Back Squats
280x5
280x5
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
-
Week 9
Day 4 (Back/Abs)
Pre-Workout: None
Seated Cable Rows (20" bar)
250x5
250x5
250x5
Lat-pullowns
240x5
240x5
240x5
Rope Pulldowns
170x5
170x5
170x5
Meadows Rows super set with Landmine Rows +
80x6
80x6
80x6
Cable crunches
3 sets of 25 with 90 pounds
Kneeling Crunches--Rogue Bands
3 sets of 25
Wrist-Roller
3 sets of 5 with 7.5 pounds
Post-workout: Oatmeal
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
-
\Week 8\9
Day 5 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk)
Single Arm OHP (Dumbbells)
75x6
75x6
75x6
Cable Pec Fly
55x6
55x6
55x6
Military Press (Swiss Bar)
160x6
160x6
160x6
Lateral Raises (Dumbbells)
55x6
55x6
55x6
Standing Dumbbell Curls (dumbbells)
60x5
60x5
60x5
Standing Barbell Curls
120x8
120x8
120x8
Overhead Rope-Extension
85x6
85x6
85x6
Triceps Dips
3 sets of 25
Post-workout: None
Time of workout: 1 hour
Additional cardio: One hour outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
