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Week 8
Day 6 (Cardio)
Pre-Workout: Coffee
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
Week 9
Day 1 (Back/abs)
Pre-Workout: Bacon & Eggs
Upright Rows (EZ bar)
215x5
215x5
215x5
215x5
Landmine Rows with Lat-Blaster attachment
250x5
250x5
250x5
250x5
Seated Cable Rows
255x5
255x5
255x5
255x5
Seal Rows (Dumbbells)
60x12
60x12
60x12
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 5 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
Incline Bench Press (Barbell)
260x5
260x5
275x3
275x3
Flat Bench Press (Swiss Bar) - Wide-Grip +
250x5
250x5
265x3
265x3
Standing OHP (Dumbbells) +
75x10
75x10
75x10
Front Raises (Dumbbells)
45x10
45x10
45x10
Cable Curls from squatting position
80x8
80x8
80x8
Pull-ups (neutral-grip)
3 sets of 10
Tricep push-down with 20" bar
105x10
105x10
105x10
Tricep rope push-downs
90x10
90x10
90x10
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: Heavy fkn weights.
Week 9
Day 3 (Legs/Traps)
Pre-Workout: None
Back Squats
305x5
305x5
325x3
325x3
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
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: Shredded wheat
Snatch-grip Deads (barbell)
345x5
345x5
365x3
365x3
Lat pull-downs
170x10
170x10
170x10
T-bar cable pull-downs
160x10
160x10
160x10
Face-pulls
90x10
90x10
90x10
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: Gold Standard 100% Whey Protein (1.5 scoops Extreme Milk Chocolate flavor)
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 9
Day 5 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: Chicken & Rice
Military Press (barbell)
200x5
200x5
215x3
215x3
Standing One-armed Landmine Presses
135x5
135x5
135x5
Butterflies (Dumbbells)
60x10
60x10
60x10
Lateral Raises (Dumbbells)
50x10
50x10
50x10
Concentration Curls (dumbbells)
40x10
40x10
40x10
Standing Curls (Swiss Bar)
125x10
125x10
125x10
Overhead Rope-Extension
75x10
75x10
75x10
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 9
Day 6 (Cardio)
Pre-Workout: Coffee
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
Week 10
Day 1 (Back/abs)
Pre-Workout: Egg Sandwich
Upright Rows (EZ bar)
215x5
215x5
215x5
215x5
Landmine Rows with Lat-Blaster attachment
255x5
255x5
255x5
255x5
Seated Cable Rows
260x5
260x5
260x5
260x5
Seal Rows (Dumbbells)
60x12
60x12
60x12
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 5 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
Incline Bench Press (Barbell)
260x5
260x5
275x3
275x3
Flat Bench Press (Swiss Bar) - Wide-Grip
255x5
255x5
270x3
270x3
Standing OHP (Dumbbells) +
75x10
75x10
75x10
Front Raises (Dumbbells)
45x10
45x10
45x10
Cable Curls from squatting position
80x8
80x8
80x8
Pull-ups (neutral-grip)
3 sets of 10
Tricep push-down with 20" bar
105x10
105x10
105x10
Tricep rope push-downs
90x10
90x10
90x10
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: Just as heavy as last week. I really can feel the poundage the next 24 hours after this one. Shoulders feel good, elbows not so much.
Week 10
Day 3 (Legs/Traps)
Pre-Workout: Chicken & Rice
Back Squats +
305x5
305x5
325x3
325x3
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[/QUOTE]
Week 10
Day 4 (Back/Abs)
Pre-Workout: Chicken & Rice
Snatch-grip Deads (barbell)
345x5
345x5
365x3
365x3
Lat pull-downs
170x10
170x10
170x10
T-bar cable pull-downs
160x10
160x10
160x10
Face-pulls
90x10
90x10
90x10
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
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Week 10
Day 5 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: None
Military Press (barbell)
200x5
200x5
215x3
215x3
Standing One-armed Landmine Presses
135x5
135x5
135x5
Butterflies (Dumbbells)
60x10
60x10
60x10
Lateral Raises (Dumbbells)
50x10
50x10
50x10
Concentration Curls (dumbbells)
40x10
40x10
40x10
Standing Curls (Swiss Bar)
125x10
125x10
125x10
Overhead Rope-Extension
75x10
75x10
75x10
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 10
Day 6 (Cardio)
Pre-Workout: Coffee
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
Week 11
Day 1 (Back/abs)
Pre-Workout: Egg Sandwich
Upright Rows (EZ bar)
215x5
215x5
215x5
215x5
Landmine Rows with Lat-Blaster attachment
255x5
255x5
255x5
255x5
Seated Cable Rows
260x5
260x5
260x5
260x5
Seal Rows (Dumbbells)
60x12
60x12
60x12
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 11
Day 2 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: None
Incline Bench Press (Barbell)
260x5
260x5
275x3
275x3
Flat Bench Press (Swiss Bar) - Wide-Grip
255x5
255x5
270x3
270x3
Standing OHP (Dumbbells)
80x10
80x10
80x10
Front Raises (Dumbbells)
45x10
45x10
45x10
Cable Curls from squatting position
80x8
80x8
80x8
Pull-ups (neutral-grip)
3 sets of 10
Tricep push-down with 20" bar
105x10
105x10
105x10
Tricep rope push-downs
90x10
90x10
90x10
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 11
Day 3 (Legs/Traps)
Pre-Workout: Chicken & Rice
Back Squats +
310x5
310x5
330x3
330x3
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 11
Day 4 (Back/Abs)
Pre-Workout: Beef burrito
Snatch-grip Deads (barbell)
345x5
345x5
365x3
365x3
Lat pull-downs
170x10
170x10
170x10
T-bar cable pull-downs
160x10
160x10
160x10
Face-pulls
90x10
90x10
90x10
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
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Week 11
Day 5 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: Chicken & Rice
Military Press (barbell)
200x5
200x5
215x3
215x3
Standing One-armed Landmine Presses
135x5
135x5
135x5
Butterflies (Dumbbells)
60x10
60x10
60x10
Lateral Raises (Dumbbells)
50x10
50x10
50x10
Concentration Curls (dumbbells)
40x10
40x10
40x10
Standing Curls (Swiss Bar)
125x10
125x10
125x10
Overhead Rope-Extension
75x10
75x10
75x10
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 11
Day 6 (Cardio)
Pre-Workout: Coffee
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
Week 12
Day 1 (Back/abs)
Pre-Workout: None
Upright Rows (EZ bar)
215x5
215x5
215x5
215x5
Landmine Rows with Lat-Blaster attachment
255x5
255x5
255x5
255x5
Seated Cable Rows
260x5
260x5
260x5
260x5
Seal Rows (Dumbbells)
60x12
60x12
60x12
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 12
Day 2 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: None
Incline Bench Press (Barbell)
265x5
265x5
280x3
280x3
Flat Bench Press (Swiss Bar) - Wide-Grip
255x5
255x5
270x3
270x3
Standing OHP (Dumbbells)
80x10
80x10
80x10
Front Raises (Dumbbells)
45x10
45x10
45x10
Cable Curls from squatting position
80x8
80x8
80x8
Pull-ups (neutral-grip)
3 sets of 10
Tricep push-down with 20" bar
105x10
105x10
105x10
Tricep rope push-downs
90x10
90x10
90x10
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: Was able to increase the weight on my incline bench, but elbows bothering me from arm wrestling last weekend......... :(
Week 12
Day 3 (Legs/Traps)
Pre-Workout: None
Back Squats
315x5
315x5
335x3
335x3
Barbell Shrugs
400x15
400x15
400x15
Dumbbell Shrugs
60x25
60x25
60x25
Post-workout: None
Time of workout: 45 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 12
Day 4 (Back/Abs)
Pre-Workout: None
Snatch-grip Deads (barbell)
345x5
345x5
365x3
365x3
Lat pull-downs
170x10
170x10
170x10
T-bar cable pull-downs
160x10
160x10
160x10
Face-pulls
90x10
90x10
90x10
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
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 12
Day 5 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: None
Military Press (barbell)
205x5
205x5
220x3
220x3
Standing One-armed Landmine Presses
135x5
135x5
135x5
Butterflies (Dumbbells)
60x10
60x10
60x10
Lateral Raises (Dumbbells)
50x10
50x10
50x10
Concentration Curls (dumbbells)
40x10
40x10
40x10
Standing Curls (Swiss Bar)
125x10
125x10
125x10
Overhead Rope-Extension
75x10
75x10
75x10
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: Heaviest I have gone on the Military Press in like 4-5 years, since my shoulders are feeling really good. The 3rd rep of the 220x3 was the closest I have come to getting stuck under the bar in a LONG time. Briefly got stuck mid-rep, but then it continued upward.
Week 12
Day 6 (Cardio)
Pre-Workout: Coffee
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
Deloading this whole week, so no lifting. Will do cardio such as skipping rope and jogging on treadmill. Hoping to get over a few nagging injuries that have been bothering me lately (elbow tendonitis, sprained finger, and a few other things). Also starting my caloric deficit this week to cut down for the spring/summer.
Starting a new 12 week cycle of lifting and diet. Weighed in last weekend for the first time in about 6 months and was 220 on the nose. So only up 12 pounds since cutting down last summer. Happy to have bulked up some w/o going too crazy. Let the latest cut begin....
Week 1
Day 1 (Back/abs)
Pre-Workout: Coffee
Landmine Rows with Lat-Blaster attachment
205x12
205x12
205x12
T-bar Rows
170x12
170x12
170x12
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 1
Day 2 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: Coffee
Flat Bench Press (Barbell)
225x12
225x12
240x8
240x8
Reverse-Grip Bench Press (Barbell) +
165x12
165x12
165x12
Standing OHP (Dumbbells) +
60x10
60x10
60x10
Front Raises (Swiss Bar)
75x10
75x10
75x10
Standing Curls (EZ Bar) +
95x10
95x10
95x10
Concentration Curls (Dumbbells)
40x10
40x10
40x10
Single Arm Triceps Extension (Cable)
30x10
30x10
30x10
Crush-Grip Bench Press (Dumbbells)
55x12
55x12
55x12
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 1
Day 3 (Legs/Traps)
Pre-Workout: Nutri-Bullet Smoothie (Banana, frozen fruit, walnuts, oats, PB Fit powder, almond milk)
Back Squats
235x12
235x12
255x8
255x8
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 1
Day 4 (Back/Abs)
Pre-Workout: None
Snatch-grip Deads (barbell)
280x12
280x12
300x8
300x8
Seated Cable Pulldowns (12" Bar)
160x10
160x10
160x10
Single Side-Delt Raises (Cable)
20x10
20x10
20x10
Renegade Rows (Dumbbells)
25x8
25x8
25x8
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: Gold Standard 100% Whey Protein (1.5 scoops Extreme Milk Chocolate flavor)
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