-
Week 7
Day 4 (Legs/Traps)
Pre-Workout: Banana
Back Squats
245x12
255x12
255x12
260x12
Barbell Shrugs
385x15
385x15
385x15
Dumbbell Shrugs
60x25
60x25
60x25
Seal Rows (Dumbbells)
50x12
50x12
50x12
Post-workout: None
Time of workout: 35 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
Note: Still holding off squats again this week as a precaution. Back feeling pretty good, but don't want that lower pain/sciatica thing returning. Will see how deads feel this weekend.
-
Week 7
Day 5 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: None
Single Arm Inclined Bench Press (Dumbells)
80x12
80x12
80x12
Dumbbell Flies
55x12
55x12
55x12
Military Press (Barbell)
155x12
155x12
155x12
Lateral Raises (Dumbbells)
45x12
45x12
45x12
Standing Dumbbell Curls (dumbbells)
50x10
50x10
50x10
Standing Rope Cable Curls
85x12
85x12
85x12
Overhead Rope-Extension
70x12
70x12
70x12
Triceps Dips
3 sets of 20
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 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
-
Week 8
Day 1 (Back/abs)
Pre-Workout: Bacon and Eggs
Snatch-grip Deads (barbell)
225x12
235x12
245x12
255x12
Landmine Rows with Lat-Blaster attachment
170x12
170x12
170x12
Upright Rows (EZ bar)
175x12
175x12
175x12
Cable rows w/rope
120x12
120x12
120x12
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 30 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Note: Time off of deads and squats really did the trick. Back felt fantastic today. See how squats go Tuesday. Also decided to update profile pic (pic from post-workout this morning). Old pic was from 2015.
-
Week 8
Day 2 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: None
Flat Bench Press (Barbell)
250x12
250x12
250x12
Flat Bench Press (Swiss Bar) - Mid-Grip
200x12
200x12
200x12
Standing One-armed Landmine Presses
95x12
95x12
95x12
Pin-Press (Barbell - nose height)
145x12
145x12
145x12
Cable Curls from squatting position
85x8
85x8
85x8
Pull-ups (neutral-grip)
3 sets of 10
Tricep push-down with 20" bar
105x12
105x12
105x12
Tricep rope push-downs
90x12
90x12
90x12
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
-
Week 8
Day 3 (Legs/Traps)
Pre-Workout: None
Back Squats
225x12
235x12
235x12
245x12
Barbell Shrugs
385x15
385x15
385x15
Dumbbell Shrugs
60x25
60x25
60x25
Post-workout: Gold Standard 100% Whey Protein (1.5 scoops chocolate malt flavor)
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
Note: No back or sciatica issues with squats today. I lowered the weight a bit, but there simply is no substitute for time off taken for healing an injury. There's also a psychological barrier to overcome whenever dealing with a back issue and squatting. Felt great during this workout.
-
Week 8
Day 4 (Back/Abs)
Pre-Workout: None
Seated Cable Rows
230x12
230x12
230x12
Lat-pullowns
200x12
200x12
200x12
T-Bar Pulldowns
165x12
165x12
165x12
Meadows Rows super set with Landmine Rows
45x10
45x10
45x10
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 8
Day 5 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: Banana & hard boiled egg
Single Arm Inclined Bench Press (Dumbells)
80x12
80x12
80x12
Dumbbell Flies
55x12
55x12
55x12
Military Press (Barbell)
155x12
155x12
155x12
Lateral Raises (Dumbbells)
45x12
45x12
45x12
Standing Dumbbell Curls (dumbbells)
50x10
50x10
50x10
Standing Rope Cable Curls
85x12
85x12
85x12
Overhead Rope-Extension
70x12
70x12
70x12
Triceps Dips
3 sets of 20
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
3.5 mile outdoor run
Post-workout: None
Time of workout: 35 minutes
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: Chicken & Rice
Snatch-grip Deads (barbell)
225x12
245x12
245x12
255x12
Landmine Rows with Lat-Blaster attachment
170x12
170x12
170x12
Upright Rows (EZ bar)
175x12
175x12
175x12
Cable rows w/rope
120x12
120x12
120x12
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 30 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: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk)
Flat Bench Press (Barbell)
250x12
250x12
250x12
Flat Bench Press (Swiss Bar) - Mid-Grip
200x12
200x12
200x12
Standing One-armed Landmine Presses
95x12
95x12
95x12
Pin-Press (Barbell - nose height)
145x12
145x12
145x12
Cable Curls from squatting position
85x8
85x8
85x8
Pull-ups (neutral-grip)
3 sets of 10
Tricep push-down with 20" bar
105x12
105x12
105x12
Tricep rope push-downs
90x12
90x12
90x12
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
235x12
245x12
245x12
250x12
Barbell Shrugs
385x15
385x15
385x15
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: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk)
Seated Cable Rows
230x12
230x12
230x12
Lat-pullowns
200x12
200x12
200x12
T-Bar Pulldowns
165x12
165x12
165x12
Meadows Rows super set with Landmine Rows
45x10
45x10
45x10
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: Gold Standard 100% Whey Protein (1.5 scoops chocolate malt flavor)
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 9
Day 5 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: Banana
Single Arm Inclined Bench Press (Dumbells)
80x12
80x12
80x12
Dumbbell Flies
55x12
55x12
55x12
Military Press (Barbell)
155x12
155x12
155x12
Lateral Raises (Dumbbells)
45x12
45x12
45x12
Standing Dumbbell Curls (dumbbells)
50x10
50x10
50x10
Standing Rope Cable Curls
85x12
85x12
85x12
Overhead Rope-Extension
70x12
70x12
70x12
Triceps Dips
3 sets of 20
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 9
Day 6 (Cardio)
Pre-Workout: None
3.5 mile outdoor run
Post-workout: None
Time of workout: 35 minutes
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: None
Snatch-grip Deads (barbell)
245x12
245x12
255x12
255x12
Landmine Rows with Lat-Blaster attachment
170x12
170x12
170x12
Upright Rows (EZ bar)
175x12
175x12
175x12
Cable rows w/rope
120x12
120x12
120x12
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 30 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)
250x12
250x12
250x12
Flat Bench Press (Swiss Bar) - Mid-Grip
200x12
200x12
200x12
Standing One-armed Landmine Presses
95x12
95x12
95x12
Pin-Press (Barbell - nose height)
145x12
145x12
145x12
Cable Curls from squatting position
85x8
85x8
85x8
Pull-ups (neutral-grip)
3 sets of 10
Tricep push-down with 20" bar
105x12
105x12
105x12
Tricep rope push-downs
90x12
90x12
90x12
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
-
Week 10
Day 3 (Legs/Traps)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk)
Back Squats
245x12
245x12
255x12
255x12
Barbell Shrugs
385x15
385x15
385x15
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 10
Day 4 (Back/Abs)
Pre-Workout: None
Seated Cable Rows
230x12
230x12
230x12
Lat-pullowns
200x12
200x12
200x12
T-Bar Pulldowns
165x12
165x12
165x12
Meadows Rows super set with Landmine Rows
45x12
45x12
45x12
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 10
Day 5 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk)
Single Arm Inclined Bench Press (Dumbells)
80x12
80x12
80x12
Dumbbell Flies
55x12
55x12
55x12
Military Press (Barbell)
155x12
155x12
155x12
Lateral Raises (Dumbbells)
45x12
45x12
45x12
Standing Dumbbell Curls (dumbbells)
50x10
50x10
50x10
Standing Rope Cable Curls
85x12
85x12
85x12
Overhead Rope-Extension
70x12
70x12
70x12
Triceps Dips
3 sets of 20
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), Chondroitin (275mg), and a Multi-vitamin
-
Week 10
Day 6 (Cardio)
Pre-Workout: None
3.5 mile outdoor run
Post-workout: None
Time of workout: 35 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: A brisk 37 degrees for this morning fasted cardio run, but lucky to have little to no wind. Weight 216.8 post-run. Happy with that.
-
Week 11
Day 1 (Back/abs)
Pre-Workout: None
Snatch-grip Deads (barbell)
245x12
245x12
255x12
255x12
Landmine Rows with Lat-Blaster attachment
170x12
170x12
170x12
Upright Rows (EZ bar)
175x12
175x12
175x12
Cable rows w/rope
120x12
120x12
120x12
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 30 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
Flat Bench Press (Barbell)
250x12
250x12
250x12
Flat Bench Press (Swiss Bar) - Mid-Grip
200x12
200x12
200x12
Standing One-armed Landmine Presses
95x12
95x12
95x12
Pin-Press (Barbell - nose height)
145x12
145x12
145x12
Cable Curls from squatting position
90x8
90x8
90x8
Pull-ups (neutral-grip)
3 sets of 10
Tricep push-down with 20" bar
105x12
105x12
105x12
Tricep rope push-downs
90x12
90x12
90x12
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), Chondroitin (275mg), and a Multi-vitamin
-
Week 11
Day 3 (Legs/Traps)
Pre-Workout: None
Back Squats
245x12
245x12
255x12
255x12
Barbell Shrugs
385x15
385x15
385x15
Dumbbell Shrugs
60x25
60x25
60x25
Post-workout: Gold Standard 100% Whey Protein (1.5 scoops chocolate malt flavor)
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 11
Day 4 (Back/Abs)
Pre-Workout: None
Seated Cable Rows
230x12
230x12
230x12
Lat-pullowns
200x12
200x12
200x12
T-Bar Pulldowns
165x12
165x12
165x12
Meadows Rows super set with Landmine Rows
45x12
45x12
45x12
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: Gold Standard 100% Whey Protein (1.5 scoops chocolate malt 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
Note: Skipped the additional cardio and just did an additional lightweight workout session with my son. Some bench, rows, one-armed landmine presses, lateral raises, etc. I like to think of it as more of a rehab/stretch thing for me, but it is great for my son.
-
Week 11
Day 5 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk)
Single Arm Inclined Bench Press (Dumbells)
80x12
80x12
80x12
Dumbbell Flies
55x12
55x12
55x12
Military Press (Barbell)
155x12
155x12
155x12
Lateral Raises (Dumbbells)
45x12
45x12
45x12
Standing Dumbbell Curls (dumbbells)
50x10
50x10
50x10
Standing Rope Cable Curls
90x12
90x12
90x12
Overhead Rope-Extension
70x12
70x12
70x12
Triceps Dips
3 sets of 20
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 6 (Cardio)
Pre-Workout: None
3.5 mile outdoor run
Post-workout: None
Time of workout: 35 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 213.2. That is the lightest I've been since 2005. Also my 39th B-day today.
-
Week 12
Day 1 (Back/abs)
Pre-Workout: None
Snatch-grip Deads (barbell)
245x12
245x12
255x12
255x12
Landmine Rows with Lat-Blaster attachment
170x12
170x12
170x12
Upright Rows (EZ bar)
175x12
175x12
175x12
Cable rows w/rope
120x12
120x12
120x12
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 30 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
Flat Bench Press (Barbell)
250x12
250x12
250x12
Flat Bench Press (Swiss Bar) - Mid-Grip
200x12
200x12
200x12
Standing One-armed Landmine Presses
95x12
95x12
95x12
Pin-Press (Barbell - nose height)
145x12
145x12
145x12
Cable Curls from squatting position
90x8
90x8
90x8
Pull-ups (neutral-grip)
3 sets of 10
Tricep push-down with 20" bar
105x12
105x12
105x12
Tricep rope push-downs
90x12
90x12
90x12
Post-workout: None
Time of workout: 1 hour and 10 minutes
Additional cardio: 3 mile outdoor run
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 12
Day 3 (Legs/Traps)
Pre-Workout: None
Back Squats
245x12
245x12
245x12
245x12
Barbell Shrugs
385x15
385x15
385x15
Dumbbell Shrugs
60x25
60x25
60x25
Post-workout: Gold Standard 100% Whey Protein (1.5 scoops chocolate malt flavor)
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
Note: Video of first set of squats. Okay depth for the most part, but leaning forward a little on some of the reps. Need to move bar lower down on my back a bit. Second set (no vid of it) was better IMO.
[youtube]nIBGjpidYN4[/youtube]
