Bowser's Progress Log - No Better Time Than Now - Start 2014

[bbowsh54]

11/09/2020 — Monday
12-Week GlycanAge Pilot Study Program
Week 6: Legs & Abs

Leg Press 4 X 12-15 repetitions
230x15
270x15
320x15
360x14

Single-Leg Leg Extensions 4 X 12-15 repetitions per leg
50x15
50x15
70x15
70x15

Straight-Leg Deadlifts 4 X 12-15 repetitions
135x13
135x14
135x15
135x15

Seated Leg Curls 4 X 15-20 repetitions
70x20
90x20
110x20
130x19

Lying Dumbbell Leg Curls 4 X 15-20 repetitions
20x17
20x17
20x17
20x17

Cross-Body Crunches 3 X 10-15 repetitions
15
15
18

Plank 3 X 20-30 seconds
30sec
30sec
30sec

Post-Lift Cardio
Elliptical - 15 minutes HIIT Intervals

---

11/10/2020 — Tuesday
12-Week GlycanAge Pilot Study Program
Week 6: Chest & Calves

Banded External Rotations 3 X 20 repetitions per side
RBx20
RBx20
RBx20

Shoulder Circles 3 X 20 repetitions
20
20
20

Flat Dumbbell Chest Press 4 X 12-15 repetitions
55x17
65x15
75x15
85x12

Flat Dumbbell Flys 4 X 12-15 repetitions
40x15
45x15
45x15
45x15

Cable Crossovers 4 X 15-20 repetitions
50x20
50x20
60x20
70x20

Pec Deck Flys 4 X 12-15 repetitions
110x15
130x15
130x15
130x15

Standing Single-Leg Calf Raises 5 X 12-15 repetitions per leg
25x15
25x15
25x15
25x15
25x15

Morning Cardio
Treadmill: 30 minutes incline power-walk

Evening Cardio
Treadmill: 30 minutes incline power-walk

---

11/11/2020 — Wednesday
12-Week GlycanAge Pilot Study Program
Week 6: Back

Lat Pulldowns 4 X 12-15 repetitions
140x15
150x15
160x15
170x15

Barbell Bent-Over Rows (overhand) 4 X 10-12 repetitions
115x12
135x12
155x12
185x11

Underhand Pulldowns 4 X 10-12 repetitions
140x12
150x12
160x12
170x12

Seated Cable Rows 4 X 12-15 repetitions
110x15
120x15
130x15
130x15

Dorian Deadlifts 4 X 10-12 repetitions [pause at mid-shin height]
135x12
185x12
205x12
225x11

Post-Lift Cardio
Elliptical: 15 minutes HIIT Intervals

---

11/12/2020 — Thursday
12-Week GlycanAge Pilot Study Program
Week 6: Shoulders & Abs

Banded External Rotations 3 X 20 repetitions per side
RBx20
RBx20
RBx20

Shoulder Circles 3 X 20 repetitions
20
20
20

Shoulder Press Machine (neutral grip) 4 X 15-20 repetitions
70x20
90x20
110x18
110x18

Dumbbell Side Lateral Raises 4 X 15-20 repetitions
20x20
20x20
20x20
20x20

Cable Face Pulls 4 X 15-20 repetitions
80x20
100x20
110x20
130x20

Dumbbell Shrugs 4 X 15-20 repetitions
65x20
75x20
90x20
100x20

Lying Ab Leg Raises 3 X 12-15 repetitions
17
17
17

Ab Russian Twists w/ Medicine Ball 3 X 12-15 repetitions
10x15
10x16
10x17

Morning Cardio
Treadmill: 30 minutes incline power-walk

Evening Cardio
Treadmill: 30 minutes incline power-walk

---

11/13/2020 — Friday
12-Week GlycanAge Pilot Study Program
Week 6: Triceps, Biceps, & Calves

Rope Tricep Pushdown 4 X 15-20 repetitions
60x20
80x20
90x20
100x20

Close-Grip Bench Press 4 X 10-12 repetitions
135x14
145x12
155x12
165x10

Overhead Horizontal Cable Tricep Extensions 4 X 12-15 repetitions
80x15
100x15
100x15
100x15

Barbell Drag Curls 4 X 12-15 repetitions
45x15
45x15
55x15
60x14

Seated Dumbbell Curls 4 X 12-15 repetitions
25x15
25x15
30x15
35x14

Rope Hammer Curls 4 X 15-20 repetitions
50x20
60x20
70x20
80x20

Standing Smith Machine Calf Raises with toes inwards 4 X 20-25 repetitions
105x25
105x25
105x25
125x25

Calf Press on Leg Press 2 sets
230x25
230x25

Post-Lift Cardio
Elliptical: 15 minutes HIIT Intervals

---

11/14/2020 — Saturday
12-Week GlycanAge Pilot Study Program
Week 6: Active Rest

Morning Cardio
Treadmill: 30 minutes incline power-walk

Evening Cardio
Treadmill: 30 minutes incline power-walk

---

11/15/2020 — Sunday
12-Week GlycanAge Pilot Study Program
Week 6: Active Rest

Morning Cardio
Treadmill: 30 minutes incline power-walk

Evening Cardio
TBD

---

Supplements
--Upon Waking--
Green ACV Drink - 30ml Apple Cider Vinegar, 30ml Organic Lemon Juice, 1 scoop Greens, half scoop Hydra-Charge

--Mid-Morning--
ESS60 - 7.5 mL of ESS60 in Olive Oil (MyVitalC)
Multivitamin - 2 tablets of Dr. Tobias Adult Multivitamin

--Pre-Workout--
Pre-Kaged - 1 scoop of Stim-Free Pre-Kaged by Kaged Muscle
--Post-Workout--
Protein - 1 scoop of Re-Kaged by Kaged Muscle

--Afternoon (3:30 PM)--
Protein - 1 scoop of Micropure Whey Protein Isolate by Kaged Muscle

--Evening (8:00 PM)--
Casein Protein - 2 scoops of Kasein by Kaged Muscle

--Daily--
Hydration - 1 gallon of water with 3 scoops of Hydra-Charge by Kaged Muscle & 3 scoops of Glutamine by Kaged Muscle
(Also: 2 tablets of HRW (Drink Hydrogen Rich Water))
Fat Burn - 2 capsules of Clean Burn by Kaged Muscle (3x daily)

---

Workout Notes
Greetings, all.
Another week in the books.
Half way through this program.
I have a strong sense of urgency to lose more weight.
But, I definitely see a difference in the mirror.
Not sleeping well the last two weeks - still adjusting to life with a newborn.
Diet is going well. Wondering if the carbs could come down a little bit.
Feeling strong in the gym.
Happy Training, all!

[bbowsh54]

11/16/2020 — Monday
12-Week GlycanAge Pilot Study Program
Week 7: Legs & Abs

Leg Press 4 X 12-15 repetitions
230x15
270x15
360x14
380x13

Single-Leg Leg Extensions 4 X 12-15 repetitions per leg
50x15
70x15
70x15
90x13

Straight-Leg Deadlifts 4 X 12-15 repetitions
135x13
135x14
135x15
135x15

Seated Leg Curls 4 X 15-20 repetitions
70x20
90x20
110x20
130x20

Lying Dumbbell Leg Curls 4 X 15-20 repetitions
20x17
20x17
20x17
20x17

Cross-Body Crunches 3 X 10-15 repetitions
18
18
18

Plank 3 X 20-30 seconds
30sec
30sec
30sec

Post-Lift Cardio
Elliptical - 15 minutes HIIT Intervals

---

11/17/2020 — Tuesday
12-Week GlycanAge Pilot Study Program
Week 7: Chest & Calves

Banded External Rotations 3 X 20 repetitions per side
RBx20
RBx20
RBx20

Shoulder Circles 3 X 20 repetitions
20
20
20

Flat Dumbbell Chest Press 4 X 12-15 repetitions
55x15
65x15
75x15
85x12

Flat Dumbbell Flys 4 X 12-15 repetitions
40x15
45x15
45x15
45x15

Cable Crossovers 4 X 15-20 repetitions
50x20
50x20
60x20
70x20

Pec Deck Flys 4 X 12-15 repetitions
110x15
130x15
130x15
150x14

Standing Single-Leg Calf Raises 5 X 12-15 repetitions per leg
25x15
25x15
25x15
25x15
25x15

Morning Cardio
Treadmill: 30 minutes incline power-walk

Evening Cardio
Treadmill: 30 minutes incline power-walk

---

11/18/2020 — Wednesday
12-Week GlycanAge Pilot Study Program
Week 7: Back

Lat Pulldowns 4 X 12-15 repetitions
140x15
150x15
160x15
170x15

Barbell Bent-Over Rows (overhand) 4 X 10-12 repetitions
115x12
135x12
155x13
185x12

Underhand Pulldowns 4 X 10-12 repetitions
140x13
150x13
160x12
170x12

Seated Cable Rows 4 X 12-15 repetitions
110x15
120x15
130x15
130x15

Dorian Deadlifts 4 X 10-12 repetitions [pause at mid-shin height]
135x12
185x12
205x12
225x12

Post-Lift Cardio
Elliptical: 15 minutes HIIT Intervals

---

11/19/2020 — Thursday
12-Week GlycanAge Pilot Study Program
Week 7: Shoulders & Abs

Banded External Rotations 3 X 20 repetitions per side
RBx20
RBx20
RBx20

Shoulder Circles 3 X 20 repetitions
20
20
20

Shoulder Press Machine (neutral grip) 4 X 15-20 repetitions
70x20
90x20
110x19
110x18

Dumbbell Side Lateral Raises 4 X 15-20 repetitions
20x20
20x20
20x20
20x20

Cable Face Pulls 4 X 15-20 repetitions
80x20
100x20
120x20
130x20

Dumbbell Shrugs 4 X 15-20 repetitions
65x20
75x20
90x20
100x20

Lying Ab Leg Raises 3 X 12-15 repetitions
17
18
20

Ab Russian Twists w/ Medicine Ball 3 X 12-15 repetitions
10x17
10x17
10x20

Morning Cardio
Treadmill: 30 minutes incline power-walk

Evening Cardio
Treadmill: 30 minutes incline power-walk

---

11/20/2020 — Friday
12-Week GlycanAge Pilot Study Program
Week 7: Triceps, Biceps, & Calves

Rope Triceps Pushdown 4 X 15-20 repetitions
60x20
80x20
90x20
100x20

Close-Grip Bench Press 4 X 10-12 repetitions
135x14
145x12
155x12
165x11

Overhead Horizontal Cable Tricep Extensions 4 X 12-15 repetitions
80x15
100x15
100x15
100x15

Barbell Drag Curls 4 X 12-15 repetitions
45x15
45x15
55x15
60x15

Seated Dumbbell Curls 4 X 12-15 repetitions
25x15
25x15
30x15
35x15

Rope Hammer Curls 4 X 15-20 repetitions
50x20
60x20
70x20
80x20

Standing Smith Machine Calf Raises with toes inwards 4 X 20-25 repetitions
105x25
105x25
125x25
125x25

Calf Press on Leg Press 2 X 25
230x25
230x25

Post-Lift Cardio
Elliptical: 15 minutes HIIT Intervals

---

11/21/2020 — Saturday
12-Week GlycanAge Pilot Study Program
Week 7: Active Rest

Morning Cardio
Outdoor Walk: 35 minutes walk outside

Evening Cardio
Treadmill: 30 minutes incline power-walk

---

11/22/2020 — Sunday
12-Week GlycanAge Pilot Study Program
Week 7: Active Rest

Morning Cardio
Treadmill: 30 minutes incline power-walk

Evening Cardio
TBD

---

Supplements
--Upon Waking--
Green ACV Drink - 30ml Apple Cider Vinegar, 30ml Organic Lemon Juice, 1 scoop Greens, half scoop Hydra-Charge

--Mid-Morning--
ESS60 - 7.5 mL of ESS60 in Olive Oil (MyVitalC)
Multivitamin - 2 tablets of Dr. Tobias Adult Multivitamin

--Pre-Workout--
Pre-Kaged - 1 scoop of Stim-Free Pre-Kaged by Kaged Muscle
--Post-Workout--
Protein - 1 scoop of Re-Kaged by Kaged Muscle

--Afternoon (3:30 PM)--
Protein - 1 scoop of Micropure Whey Protein Isolate by Kaged Muscle

--Evening (8:00 PM)--
Casein Protein - 2 scoops of Kasein by Kaged Muscle

--Daily--
Hydration - 1 gallon of water with 3 scoops of Hydra-Charge by Kaged Muscle & 3 scoops of Glutamine by Kaged Muscle
(Also: 2 tablets of HRW (Drink Hydrogen Rich Water))
Fat Burn - 2 capsules of Clean Burn by Kaged Muscle (3x daily)

---

Workout Notes
Another week in the books.
Weight loss has definitely slowed this week.
Still struggling to fall asleep.
Going to try CBD oil by Ned for the first time this week, to aid with sleep.
Feeling pretty strong. Strength progression might be slowing.
Can't believe seven weeks are finished already.
Keep grinding. Hit the ground in great shape for 2021.

[bbowsh54]

11/23/2020 — Monday
12-Week GlycanAge Pilot Study Program
Week 8: Legs & Abs

Leg Press 4 X 12-15 repetitions
230x15
270x15
360x14
400x12

Single-Leg Leg Extensions 4 X 12-15 repetitions per leg
50x15
70x15
70x15
90x13

Straight-Leg Deadlifts 4 X 12-15 repetitions
135x13
135x13
135x15
135x15

Seated Leg Curls 4 X 15-20 repetitions
70x20
90x20
110x20
130x20

Lying Dumbbell Leg Curls 4 X 15-20 repetitions
20x18
20x18
20x17
20x17

Cross-Body Crunches 3 X 10-15 repetitions
18
18
20

Plank 3 X 20-30 seconds
30sec
30sec
40sec

Post-Lift Cardio
Elliptical - 15 minutes HIIT Intervals

---

11/24/2020 — Tuesday
12-Week GlycanAge Pilot Study Program
Week 8: Chest & Calves

Banded External Rotations 3 X 20 repetitions per side
RBx20
RBx20
RBx20

Shoulder Circles 3 X 20 repetitions
20
20
20

Flat Dumbbell Chest Press 4 X 12-15 repetitions
55x15
65x15
75x15
85x13

Flat Dumbbell Flys 4 X 12-15 repetitions
40x15
45x15
45x15
45x15

Cable Crossovers 4 X 15-20 repetitions
50x20
60x20
60x20
70x20

Pec Deck Flys 4 X 12-15 repetitions
110x15
130x15
130x15
150x15

Standing Single-Leg Calf Raises 5 X 12-15 repetitions per leg
25x15
25x15
25x15
25x15
25x15

Morning Cardio
Treadmill: 30 minutes incline power-walk

Evening Cardio
Treadmill: 30 minutes incline power-walk

---

11/25/2020 — Wednesday
12-Week GlycanAge Pilot Study Program
Week 8: Back

Lat Pulldowns 4 X 12-15 repetitions
140x15
150x15
160x15
170x15

Barbell Bent-Over Rows (overhand) 4 X 10-12 repetitions
115x12
135x12
155x12
185x12

Underhand Pulldowns 4 X 10-12 repetitions
140x12
150x12
160x12
180x11

Seated Cable Rows 4 X 12-15 repetitions
110x15
120x15
130x15
140x14

Dorian Deadlifts 4 X 10-12 repetitions [pause at mid-shin height]
135x12
185x12
205x12
225x12

Post-Lift Cardio
Elliptical: 15 minutes HIIT Intervals

---

11/26/2020 — Thursday
12-Week GlycanAge Pilot Study Program
Week 8: Shoulders & Abs

Banded External Rotations 3 X 20 repetitions per side
RBx20
RBx20
RBx20

Shoulder Circles 3 X 20 repetitions
20
20
20

Shoulder Press Machine (neutral grip) 4 X 15-20 repetitions
70x20
90x20
110x19
110x18

Dumbbell Side Lateral Raises 4 X 15-20 repetitions
20x20
20x20
20x20
20x20

Cable Face Pulls 4 X 15-20 repetitions
80x20
100x20
120x20
130x20

Dumbbell Shrugs 4 X 15-20 repetitions
65x20
75x20
95x20
100x20

Lying Ab Leg Raises 3 X 12-15 repetitions
17
18
20

Ab Russian Twists w/ Medicine Ball 3 X 12-15 repetitions
10x17
10x18
10x20

---

11/27/2020 — Friday
12-Week GlycanAge Pilot Study Program
Week 8: Triceps, Biceps, & Calves

Rope Triceps Pushdown 4 X 15-20 repetitions
60x20
80x20
90x20
100x20

Close-Grip Bench Press 4 X 10-12 repetitions
135x14
145x12
155x12
165x11

Overhead Horizontal Cable Tricep Extensions 4 X 12-15 repetitions
80x15
100x15
100x15
100x15

Barbell Drag Curls 4 X 12-15 repetitions
45x15
45x15
55x15
60x15

Seated Dumbbell Curls 4 X 12-15 repetitions
25x15
25x15
30x15
35x15

Rope Hammer Curls 4 X 15-20 repetitions
50x20
60x20
70x20
80x20

Standing Smith Machine Calf Raises with toes inwards 4 X 20-25 repetitions
105x25
105x25
125x25
125x25

Post-Lift Cardio
Elliptical: 15 minutes HIIT Intervals

---

11/28/2020 — Saturday
12-Week GlycanAge Pilot Study Program
Week 8: Active Rest

Morning Cardio
Outdoor Walk: 30 minutes walk outside

Evening Cardio
Treadmill: 30 minutes incline power-walk

---

11/29/2020 — Sunday
12-Week GlycanAge Pilot Study Program
Week 8: Active Rest

Morning Cardio
Treadmill: 30 minutes incline power-walk

Evening Cardio
TBD

---

Supplements
--Upon Waking--
Green ACV Drink - 30ml Apple Cider Vinegar, 30ml Organic Lemon Juice, 1 scoop Greens, half scoop Hydra-Charge

--Mid-Morning--
ESS60 - 7.5 mL of ESS60 in Olive Oil (MyVitalC)
Multivitamin - 2 tablets of Dr. Tobias Adult Multivitamin

--Pre-Workout--
Pre-Kaged - 1 scoop of Stim-Free Pre-Kaged by Kaged Muscle
--Post-Workout--
Protein - 1 scoop of Re-Kaged by Kaged Muscle

--Afternoon (3:30 PM)--
Protein - 1 scoop of Micropure Whey Protein Isolate by Kaged Muscle

--Evening (8:00 PM)--
Casein Protein - 2 scoops of Kasein by Kaged Muscle

--Daily--
Hydration - 1 gallon of water with 3 scoops of Hydra-Charge by Kaged Muscle & 3 scoops of Glutamine by Kaged Muscle
(Also: 2 tablets of HRW (Drink Hydrogen Rich Water))
Fat Burn - 2 capsules of Clean Burn by Kaged Muscle (3x daily)

---

Workout Notes
Greetings, all! Hope everyone had a fantastic Thanksgiving!
Another week in the books.
Managed to get my lifts in, working around Thanksgiving traveling.
Strength increases are slowing a little on this program.
Feeling a bit plateaued. Will keep grinding. Focusing on form and Mind-Muscle Connection.
Happy Training, all!

[bbowsh54]

11/30/2020 — Monday
12-Week GlycanAge Pilot Study Program
Week 9: Legs & Abs

Leg Press 4 X 12-15 repetitions
230x15
270x15
360x15
410x13

Single-Leg Leg Extensions 4 X 12-15 repetitions per leg
50x15
70x15
70x15
90x14

Straight-Leg Deadlifts 4 X 12-15 repetitions
135x13
135x14
135x15
135x15

Seated Leg Curls 4 X 15-20 repetitions
70x20
90x20
110x20
130x20

Lying Dumbbell Leg Curls 4 X 15-20 repetitions
20x20
20x20
20x18
20x17

Cross-Body Crunches 3 X 10-15 repetitions
18
18
20

Plank 3 X 20-30 seconds
30sec
30sec
40sec

Post-Lift Cardio
Elliptical - 15 minutes HIIT Intervals

---

12/01/2020 — Tuesday
12-Week GlycanAge Pilot Study Program
Week 9: Chest & Calves

Banded External Rotations 3 X 20 repetitions per side
RBx20
RBx20
RBx20

Shoulder Circles 3 X 20 repetitions
20
20
20

Flat Dumbbell Chest Press 4 X 12-15 repetitions
55x15
65x15
75x15
85x13

Flat Dumbbell Flys 4 X 12-15 repetitions
40x15
45x15
45x15
45x15

Cable Crossovers 4 X 15-20 repetitions
50x20
60x20
60x20
70x20

Pec Deck Flys 4 X 12-15 repetitions
110x15
130x15
130x15
150x15

Standing Single-Leg Calf Raises 5 X 12-15 repetitions per leg
25x15
25x15
25x15
25x15
25x15

Morning Cardio
Treadmill: 30 minutes incline power-walk

Evening Cardio
Treadmill: 30 minutes incline power-walk

---

12/02/2020 — Wednesday
12-Week GlycanAge Pilot Study Program
Week 9: Back

Lat Pulldowns 4 X 12-15 repetitions
140x15
150x15
160x15
180x14

Barbell Bent-Over Rows (overhand) 4 X 10-12 repetitions
115x12
135x12
155x12
185x12

Underhand Pulldowns 4 X 10-12 repetitions
140x14
150x12
170x12
180x11

Seated Cable Rows 4 X 12-15 repetitions
110x15
120x15
130x15
140x14

Dorian Deadlifts 4 X 10-12 repetitions [pause at mid-shin height]
135x12
185x12
205x12
225x12

Post-Lift Cardio
Elliptical: 15 minutes HIIT Intervals

---

12/03/2020 — Thursday
12-Week GlycanAge Pilot Study Program
Week 9: Shoulders & Abs

Banded External Rotations 3 X 20 repetitions per side
RBx20
RBx20
RBx20

Shoulder Circles 3 X 20 repetitions
20
20
20

Shoulder Press Machine (neutral grip) 4 X 15-20 repetitions
70x20
90x20
110x19
110x18

Dumbbell Side Lateral Raises 4 X 15-20 repetitions
20x20
20x20
20x20
20x20

Cable Face Pulls 4 X 15-20 repetitions
80x20
100x20
120x20
140x19

Dumbbell Shrugs 4 X 15-20 repetitions
65x20
75x20
95x20
100x20

Lying Ab Leg Raises 3 X 12-15 repetitions
18
20
20

Ab Russian Twists w/ Medicine Ball 3 X 12-15 repetitions
10x18
10x19
10x20

Morning Cardio
Treadmill: 30 minutes incline power-walk

Evening Cardio
Treadmill: 30 minutes incline power-walk

---

12/04/2020 — Friday
12-Week GlycanAge Pilot Study Program
Week 9: Triceps, Biceps, & Calves

Rope Triceps Pushdown 4 X 15-20 repetitions
60x20
80x20
90x20
100x20

Close-Grip Bench Press 4 X 10-12 repetitions
135x14
145x12
155x12
165x11

Overhead Horizontal Cable Tricep Extensions 4 X 12-15 repetitions
80x15
100x15
100x15
100x15

Barbell Drag Curls 4 X 12-15 repetitions
45x15
50x15
55x15
60x15

Seated Dumbbell Curls 4 X 12-15 repetitions
25x15
25x15
30x15
35x15

Rope Hammer Curls 4 X 15-20 repetitions
50x20
60x20
70x20
80x20

Standing Smith Machine Calf Raises with toes inwards 4 X 20-25 repetitions
105x25
105x27
125x25
125x25

Post-Lift Cardio
Elliptical: 15 minutes HIIT Intervals

---

12/05/2020 — Saturday
12-Week GlycanAge Pilot Study Program
Week 9: Active Rest

Morning Cardio
Outdoor Walk: 35 minutes walk/jog outside

Evening Cardio
Treadmill: 30 minutes incline power-walk

---

12/06/2020 — Sunday
12-Week GlycanAge Pilot Study Program
Week 9: Active Rest

Morning Cardio
Treadmill: 30 minutes incline power-walk

Evening Cardio
TBD

---

Supplements
--Upon Waking--
Green ACV Drink - 30ml Apple Cider Vinegar, 30ml Organic Lemon Juice, 1 scoop Greens, half scoop Hydra-Charge

--Mid-Morning--
ESS60 - 7.5 mL of ESS60 in Olive Oil (MyVitalC)
Multivitamin - 2 tablets of Dr. Tobias Adult Multivitamin

--Pre-Workout--
Pre-Kaged - 1 scoop of Stim-Free Pre-Kaged by Kaged Muscle
--Post-Workout--
Protein - 1 scoop of Re-Kaged by Kaged Muscle

--Afternoon (3:30 PM)--
Protein - 1 scoop of Micropure Whey Protein Isolate by Kaged Muscle

--Evening (8:00 PM)--
Casein Protein - 2 scoops of Kasein by Kaged Muscle

--Daily--
Hydration - 1 gallon of water with 3 scoops of Hydra-Charge by Kaged Muscle & 3 scoops of Glutamine by Kaged Muscle
(Also: 2 tablets of HRW (Drink Hydrogen Rich Water))
Fat Burn - 2 capsules of Clean Burn by Kaged Muscle (3x daily)

---

Workout Notes
Greetings, all! We made it to December!
My weight loss has slowed on this program. Feeling like I'm hitting a plateau.
Three weeks left.
Was able to average eight hours of sleep this week, which is a big win for me.
Training is going well.
Happy training, all!

[bbowsh54]

12/07/2020 — Monday
12-Week GlycanAge Pilot Study Program
Week 10: Legs & Abs

Leg Press 4 X 12-15 repetitions
230x15
270x15
360x15
410x13

Single-Leg Leg Extensions 4 X 12-15 repetitions per leg
50x17
70x15
90x15
90x15

Straight-Leg Deadlifts 4 X 12-15 repetitions
135x13
135x15
135x15
135x15

Seated Leg Curls 4 X 15-20 repetitions
70x20
90x20
110x20
130x20

Lying Dumbbell Leg Curls 4 X 15-20 repetitions
20x20
20x20
20x20
20x19

Cross-Body Crunches 3 X 10-15 repetitions
18
20
20

Plank 3 X 20-30 seconds
30sec
30sec
40sec

Post-Lift Cardio
Elliptical: 15 minutes HIIT Intervals

---

12/08/2020 — Tuesday
12-Week GlycanAge Pilot Study Program
Week 10: Chest & Calves

Banded External Rotations 3 X 20 repetitions per side
RBx20
RBx20
RBx20

Shoulder Circles 3 X 20 repetitions
20
20
20

Flat Dumbbell Chest Press 4 X 12-15 repetitions
55x15
65x15
75x15
85x14

Flat Dumbbell Flys 4 X 12-15 repetitions
40x15
45x15
45x15
45x15

Cybex Cable Crossovers 4 X 15-20 repetitions
20x20
25x20
30x20
35x20

Cable Crossovers: 2 sets
60x20
60x20

Pec Deck Flys 4 X 12-15 repetitions
110x15
130x15
150x15
150x15

Standing Single-Leg Calf Raises 5 X 12-15 repetitions per leg
25x15
25x15
25x15
25x15
25x15

Morning Cardio
Treadmill: 30 minutes incline power-walk

Evening Cardio
Treadmill: 30 minutes incline power-walk

---

12/09/2020 — Wednesday
12-Week GlycanAge Pilot Study Program
Week 10: Back

Lat Pulldowns 4 X 12-15 repetitions
140x15
160x15
150x15
170x15

Barbell Bent-Over Rows (overhand) 4 X 10-12 repetitions
115x14
135x12
155x12
185x12

Underhand Pulldowns 4 X 10-12 repetitions
140x12
150x13
170x12
180x12

Seated Cable Rows 4 X 12-15 repetitions
110x15
120x15
130x15
140x15

Dorian Deadlifts 4 X 10-12 repetitions [pause at mid-shin height]
135x12
185x12
205x12
225x12

Post-Lift Cardio
Elliptical: 15 minutes HIIT Intervals

---

12/10/2020 — Thursday
12-Week GlycanAge Pilot Study Program
Week 10: Shoulders & Abs

Banded External Rotations 3 X 20 repetitions per side
RBx20
RBx20
RBx20

Shoulder Circles 3 X 20 repetitions
20
20
20

Shoulder Press Machine (neutral grip) 4 X 15-20 repetitions
70x20
90x20
110x20
110x20

Dumbbell Side Lateral Raises 4 X 15-20 repetitions
20x20
20x20
20x20
20x20

Cable Face Pulls 4 X 15-20 repetitions
80x20
100x20
120x20
140x20

Dumbbell Shrugs 4 X 15-20 repetitions
65x20
75x20
95x20
100x20

Lying Ab Leg Raises 3 X 12-15 repetitions
18
20
20

Ab Russian Twists w/ Medicine Ball 3 X 12-15 repetitions
10x18
10x20
10x20

Morning Cardio
Treadmill: 30 minutes incline power-walk

Evening Cardio
Treadmill: 30 minutes incline power-walk

---

12/11/2020 — Friday
12-Week GlycanAge Pilot Study Program
Week 10: Triceps, Biceps, & Calves

Rope Triceps Pushdown 4 X 15-20 repetitions
60x22
80x20
90x20
100x20

Close-Grip Bench Press 4 X 10-12 repetitions
135x14
145x12
155x12
165x12

Overhead Horizontal Cable Tricep Extensions 4 X 12-15 repetitions
80x15
100x15
100x15
100x15

Barbell Drag Curls 4 X 12-15 repetitions
45x15
50x15
55x15
60x15

Seated Dumbbell Curls 4 X 12-15 repetitions
25x15
25x15
30x15
35x15

Rope Hammer Curls 4 X 15-20 repetitions
50x20
60x20
70x20
80x20

Standing Smith Machine Calf Raises with toes inwards 4 X 20-25 repetitions
105x27
105x27
125x25
125x25

Post-Lift Cardio
Elliptical: 15 minutes HIIT Intervals

---

12/12/2020 — Saturday
12-Week GlycanAge Pilot Study Program
Week 10: Active Rest

Morning Cardio
Outdoor Walk: 30 minutes walk outside

Evening Cardio
Treadmill: 40 minutes incline power-walk

---

12/13/2020 — Sunday
12-Week GlycanAge Pilot Study Program
Week 10: Active Rest

Morning Cardio
Outdoor Walk: 30 minutes walk outside

Evening Cardio
TBD

---

Supplements
--Upon Waking--
Green ACV Drink - 30ml Apple Cider Vinegar, 30ml Organic Lemon Juice, 1 scoop Greens, half scoop Hydra-Charge

--Mid-Morning--
ESS60 - 7.5 mL of ESS60 in Olive Oil (MyVitalC)
Multivitamin - 2 tablets of Dr. Tobias Adult Multivitamin

--Pre-Workout--
Pre-Kaged - 1 scoop of Stim-Free Pre-Kaged by Kaged Muscle
--Post-Workout--
Protein - 1 scoop of Re-Kaged by Kaged Muscle

--Afternoon (3:30 PM)--
Protein - 1 scoop of Micropure Whey Protein Isolate by Kaged Muscle

--Evening (8:00 PM)--
Casein Protein - 2 scoops of Kasein by Kaged Muscle

--Daily--
Hydration - 1 gallon of water with 3 scoops of Hydra-Charge by Kaged Muscle & 3 scoops of Glutamine by Kaged Muscle
(Also: 2 tablets of HRW (Drink Hydrogen Rich Water))
Fat Burn - 2 capsules of Clean Burn by Kaged Muscle (3x daily)

---

Workout Notes
Another week in the books.
Christmas is going to be difficult this year.
My final day is December 27th. Of this 12-week program.
Weight loss has slowed down. I do miss a bit more variety in my diet.
I shall be excited to shake things up in January.
Happy Training, all.

[bbowsh54]

12/14/2020 — Monday
12-Week GlycanAge Pilot Study Program
Week 11: Legs & Abs

Leg Press 7 X 12-15 repetitions
180x15
230x15
270x15
360x15
410x13
360x13
360x13

Single-Leg Leg Extensions 5 X 12-15 repetitions per leg
50x15
70x15
90x15
90x15
70x15

Straight-Leg Deadlifts 4 X 12-15 repetitions
135x14
135x15
135x15
135x15

Seated Leg Curl machine under repair

Lying Dumbbell Leg Curls 4 X 15-20 repetitions
20x20
20x20
20x20
20x20

Cross-Body Crunches 3 X 10-15 repetitions
18
20
20

Plank 3 X 20-30 seconds
30sec
30sec
45sec

Post-Lift Cardio
Elliptical: 15 minutes HIIT Intervals

---

12/15/2020 — Tuesday
12-Week GlycanAge Pilot Study Program
Week 11: Chest & Calves

Banded External Rotations 3 X 20 repetitions per side
RBx20
RBx20
RBx20

Shoulder Circles 3 X 20 repetitions
20
20
20

Flat Dumbbell Chest Press 4 X 12-15 repetitions
55x15
65x15
75x15
85x14

Flat Dumbbell Flys 4 X 12-15 repetitions
40x15
45x15
45x15
45x15

Cable Crossovers: 4 X 15-20 repetitions
50x20
60x20
70x20
70x20

Cybex Cable Crossovers: 3 sets
25x20
30x20
35x20

Pec Deck Flys 4 X 12-15 repetitions
110x15
130x15
150x15
150x15

Standing Single-Leg Calf Raises 5 X 12-15 repetitions per leg
25x15
25x15
25x15
25x15
25x15

Morning Cardio
Treadmill: 30 minutes incline power-walk

Evening Cardio
Treadmill: 30 minutes incline power-walk

---

12/16/2020 — Wednesday
12-Week GlycanAge Pilot Study Program
Week 11: Back

Lat Pulldowns 4 X 12-15 repetitions
140x15
150x15
160x15
170x15

Barbell Bent-Over Rows (overhand) 4 X 10-12 repetitions
135x12
135x12
155x12
185x12

Underhand Pulldowns 4 X 10-12 repetitions
140x14
160x12
170x12
180x12

Seated Cable Rows 4 X 12-15 repetitions
110x15
120x15
130x15
140x15

Dorian Deadlifts 4 X 10-12 repetitions [pause at mid-shin height]
135x12
185x12
205x12
225x12

Post-Lift Cardio
Elliptical: 15 minutes HIIT Intervals

---

12/17/2020 — Thursday
12-Week GlycanAge Pilot Study Program
Week 11: Shoulders & Abs

Banded External Rotations 3 X 20 repetitions per side
RBx20
RBx20
RBx20

Shoulder Circles 3 X 20 repetitions
20
20
20

Shoulder Press Machine (neutral grip) 4 X 15-20 repetitions
70x20
90x20
110x20
110x20

Dumbbell Side Lateral Raises 4 X 15-20 repetitions
20x20
20x20
20x20
20x20

Cable Face Pulls 4 X 15-20 repetitions
80x20
100x20
120x20
140x20

Dumbbell Shrugs 4 X 15-20 repetitions
65x20
75x20
95x20
100x20

Lying Ab Leg Raises 3 X 12-15 repetitions
18
20
20

Ab Russian Twists w/ Medicine Ball 3 X 12-15 repetitions
14x18
14x20
25x18

Morning Cardio
Treadmill: 30 minutes incline power-walk

Evening Cardio
Treadmill: 30 minutes incline power-walk

---

12/18/2020 — Friday
12-Week GlycanAge Pilot Study Program
Week 11: Triceps, Biceps, & Calves

Rope Triceps Pushdown 4 X 15-20 repetitions
70x20
80x20
90x20
100x20

Close-Grip Bench Press 4 X 10-12 repetitions
135x14
145x12
155x12
165x12

Overhead Horizontal Cable Tricep Extensions 4 X 12-15 repetitions
80x15
100x15
100x15
100x15

Barbell Drag Curls 4 X 12-15 repetitions
45x15
50x15
55x15
60x15

Seated Dumbbell Curls 4 X 12-15 repetitions
25x15
25x15
30x15
35x15

Rope Hammer Curls 4 X 15-20 repetitions
50x20
60x20
70x20
80x20

Standing Smith Machine Calf Raises with toes inwards 4 X 20-25 repetitions
105x25
105x25
125x25
125x27

---

12/19/2020 — Saturday
12-Week GlycanAge Pilot Study Program
Week 11: Active Rest

Morning Cardio
Treadmill: 30 minutes incline power-walk

Evening Cardio
Treadmill: 30 minutes incline power-walk

---

12/20/2020 — Sunday
12-Week GlycanAge Pilot Study Program
Week 11: Active Rest

Morning Cardio
Treadmill: 30 minutes incline power-walk

Evening Cardio
TBD

---

Supplements
--Upon Waking--
Green ACV Drink - 30ml Apple Cider Vinegar, 30ml Organic Lemon Juice, 1 scoop Greens, half scoop Hydra-Charge

--Mid-Morning--
ESS60 - 7.5 mL of ESS60 in Olive Oil (MyVitalC)
Multivitamin - 2 tablets of Dr. Tobias Adult Multivitamin

--Pre-Workout--
Pre-Kaged - 1 scoop of Stim-Free Pre-Kaged by Kaged Muscle
--Post-Workout--
Protein - 1 scoop of Re-Kaged by Kaged Muscle

--Afternoon (3:30 PM)--
Protein - 1 scoop of Micropure Whey Protein Isolate by Kaged Muscle

--Evening (8:00 PM)--
Casein Protein - 2 scoops of Kasein by Kaged Muscle

--Daily--
Hydration - 1 gallon of water with 3 scoops of Hydra-Charge by Kaged Muscle & 3 scoops of Glutamine by Kaged Muscle
(Also: 2 tablets of HRW (Drink Hydrogen Rich Water))
Fat Burn - 2 capsules of Clean Burn by Kaged Muscle (3x daily)

---

Workout Notes
Greetings, all.
This year has gone by so quickly...
I hope everyone is gearing up for Christmas - to have a fun-filled time with family.
Week 11 of 12 is in the books for this program.
Will be a "HEALTHY" Christmas for me. :P

[bbowsh54]

12/21/2020 — Monday
12-Week GlycanAge Pilot Study Program
Week 12: Legs & Abs

Leg Press 4 X 12-15 repetitions
230x15
270x15
360x15
450x13

Single-Leg Leg Extensions 4 X 12-15 repetitions per leg
50x15
70x15
90x15
90x15

Straight-Leg Deadlifts 4 X 12-15 repetitions
135x14
135x15
135x15
135x15

Seated Leg Curls 4 X 15-20 repetitions
70x20
90x20
110x20
130x20

Lying Dumbbell Leg Curls 4 X 15-20 repetitions
20x20
20x20
20x20
20x20

Cross-Body Crunches 3 X 10-15 repetitions
18
20
20

Plank 3 X 20-30 seconds
30sec
30sec
45sec

Post-Lift Cardio
Elliptical: 15 minutes HIIT Intervals

---

12/22/2020 — Tuesday
12-Week GlycanAge Pilot Study Program
Week 12: Chest & Calves

Banded External Rotations 3 X 20 repetitions per side
RBx20
RBx20
RBx20

Shoulder Circles 3 X 20 repetitions
20
20
20

Flat Dumbbell Chest Press 4 X 12-15 repetitions
55x15
65x15
75x15
85x14

Flat Dumbbell Flys 4 X 12-15 repetitions
40x15
45x15
45x15
45x15

Cable Crossovers: 4 X 15-20 repetitions
50x20
60x20
70x20
80x20

Cybex Cable Crossovers: 3 sets
25x20
30x20
35x20

Pec Deck Flys 5 X 12-15 repetitions
90x20
110x15
130x15
150x15
150x15

Standing Single-Leg Calf Raises 5 X 12-15 repetitions per leg
25x15
25x15
35x15
35x15
35x15

Morning Cardio
Treadmill: 35 minutes incline power-walk

Evening Cardio
Treadmill: 30 minutes incline power-walk

---

12/23/2020 — Wednesday Noon
12-Week GlycanAge Pilot Study Program
Week 12: Back

Lat Pulldowns 4 X 12-15 repetitions
140x15
150x15
160x15
180x15

Barbell Bent-Over Rows (overhand) 4 X 10-12 repetitions
115x14
135x12
155x12
185x12

Underhand Pulldowns 4 X 10-12 repetitions
150x12
160x12
170x12
200x10

Seated Cable Rows 4 X 12-15 repetitions
110x15
120x15
130x15
150x15

Dorian Deadlifts 4 X 10-12 repetitions [pause at mid shin height]
135x12
185x12
205x12
225x12

---

12/23/2020 — Wednesday Night
12-Week GlycanAge Pilot Study Program
Week 12: Shoulders & Abs

Banded External Rotations 3 X 20 repetitions per side
RBx20
RBx20
RBx20

Shoulder Circles 3 X 20 repetitions
20
20
20

Shoulder Press Machine (neutral grip) 4 X 15-20 repetitions
70x20
90x20
110x20
110x20

Dumbbell Side Lateral Raises 4 X 15-20 repetitions
20x20
20x20
20x20
25x20

Cable Face Pulls 4 X 15-20 repetitions
80x20
100x20
120x20
140x20

Dumbbell Shrugs 5 X 15-20 repetitions
65x20
75x20
95x20
100x20
100x25

Lying Ab Leg Raises 3 X 12-15 repetitions
20
20
20

Ab Russian Twists w/ Medicine Ball 3 X 12-15 repetitions
17.5x20
17.5x20
17.5x20

---

12/26/2020 — Saturday
12-Week GlycanAge Pilot Study Program
Week 12: Triceps, Biceps, & Calves

Rope Triceps Pushdown 4 X 15-20 repetitions
70x20
80x20
90x20
100x20

Close-Grip Bench Press 4 X 10-12 repetitions
135x14
145x12
155x12
175x12

Overhead Horizontal Cable Tricep Extensions 4 X 12-15 repetitions
80x15
100x15
100x15
110x15

Barbell Drag Curls 4 X 12-15 repetitions
45x15
50x15
55x15
65x15

Seated Dumbbell Curls 4 X 12-15 repetitions
25x15
30x15
30x15
35x15

Rope Hammer Curls 4 X 15-20 repetitions
50x20
60x20
80x20
90x20

Standing Smith Machine Calf Raises with toes inwards 4 X 20-25 repetitions
105x25
125x25
135x25
155x25

Post-Lift Cardio
Elliptical: 20 minutes HIIT Intervals

---

Supplements
--Upon Waking--
Green ACV Drink - 30ml Apple Cider Vinegar, 30ml Organic Lemon Juice, 1 scoop Greens, half scoop Hydra-Charge

--Mid-Morning--
ESS60 - 7.5 mL of ESS60 in Olive Oil (MyVitalC)
Multivitamin - 2 tablets of Dr. Tobias Adult Multivitamin

--Pre-Workout--
Pre-Kaged - 1 scoop of Stim-Free Pre-Kaged by Kaged Muscle
--Post-Workout--
Protein - 1 scoop of Re-Kaged by Kaged Muscle

--Afternoon (3:30 PM)--
Protein - 1 scoop of Micropure Whey Protein Isolate by Kaged Muscle

--Evening (8:00 PM)--
Casein Protein - 2 scoops of Kasein by Kaged Muscle

--Daily--
Hydration - 1 gallon of water with 3 scoops of Hydra-Charge by Kaged Muscle & 3 scoops of Glutamine by Kaged Muscle
(Also: 2 tablets of HRW (Drink Hydrogen Rich Water))
Fat Burn - 2 capsules of Clean Burn by Kaged Muscle (3x daily)

---

Workout Notes
Wow. Twelve weeks have gone by.
Coming to an end of this program.
I'll be curious to see what my results are for the GlycanAge test.
There are a few things I have missed... I've missed cheese, milk, and peanut butter.
I think it was definitely the healthiest Christmas of life!
Awaiting the GlycanAge testing kit to arrive at my house.
Happy Training, everybody.

[bbowsh54]

12/28/2020 — Monday
5/3/1 Strength Training
Deadlift - Back & Abs

DEADLIFT:
Warm-Up
185x5
225x5
Working Sets
320x5
370x5
420x1
420x1

Wide-Grip Lat Pulldown:
130x15
140x15
180x13
200x10

Seated Cable Row:
100x18
120x15
150x15

Machine Lat Pulldown:
130x15
150x15
170x14
210x12

Cross-Body Crunches:
18
18
18
20
25

Machine Back Extension:
150x20
170x20
210x17

Abdominal Push Machine:
150x12
170x12
170x12

---

12/29/2020 — Tuesday
5/3/1 Strength Training
Bench Press - Chest & Calves

BENCH PRESS:
Warm-Up
135x10
135x10
Working Sets
205x5
235x5
270x2
270x2
185x12

Pec Deck Flye:
110x15
130x14
130x14

Incline Cable Flye:
20x20
25x19
30x17
35x11

Assisted Dips:
13
12

Smith Machine Standing Calf Raise:
105x25
105x25
125x25
155x23
155x22
155x22

---

12/30/2020 — Wednesday
5/3/1 Strength Training
Squat - Leg Day

SQUAT:
Warm-Up
95x5
95x5
Working Sets
135x5
160x5
180x5
200x5

Box Jumps:
27”x5
27”x5
27”x7
27”x10
30”x5
33”x3
33”x3

Single-Leg Leg Extensions:
70x15
90x15

Seated Dumbbell Calf Raise:
70x25
70x30

Dumbbell Walking Lunges:
22.5x14
22.5x14
22.5x14

Post-Lift Cardio
Elliptical: 15 minutes HIIT Intervals

---

12/31/2020 — Thursday
5/3/1 Strength Training
Shoulder Press - Shoulders & Abs

STANDING BARBELL SHOULDER PRESS:
Warm-Up
65x8
65x8
Working Sets
100x5
120x5
135x4

Dumbbell Side Lateral Raises 4 X 15-20
17.5x20
20x20
20x20
25x20

Cable Face Pulls 4 X 15-20
80x20
100x20
120x20
140x20

Dumbbell Shrugs 4 X 15-20
65x20
75x20
95x20
100x25

Lying Ab Leg Raises 3 X 12-15
20
20
20

Ab Russian Twists w/ Medicine Ball 3 X 12-15
14x20
14x20
14x20

Post-Lift Cardio
Elliptical: 15 minutes HIIT Intervals

---

01/01/2021 — Friday
Freestyle Routine
Triceps, Biceps, & Calves

Rope Triceps Pushdown 4 X 15-20
70x20
80x20
90x20
100x20

Close-Grip Bench Press 4 X 10-12
135x14
145x12
155x12
175x12

Overhead Horizontal Cable Tricep Extensions 4 X 12-15
80x15
100x15
100x15
110x15

Barbell Drag Curls 4 X 12-15
45x15
50x15
55x15
65x15

Seated Dumbbell Curls 4 X 12-15
25x15
30x15
30x15
35x15

Rope Hammer Curls 4 X 15-20
60x20
60x20
80x20
100x20

Seated Dumbbell Calf Raise:
80x25
80x27
80x30
80x35

Machine Preacher Curl:
70x14
90x10 / 50x7
90x8 / 50x7

Post-Lift Cardio
Elliptical: 15 minutes HIIT Intervals

---

01/04/2021 — Monday
5/3/1 Strength Training
Deadlift - Back & Abs

DEADLIFT:
Warm-Up
225x3
225x5
Working Sets
305x5
355x5
400x5

Wide-Grip Lat Pulldown:
130x15
140x15
150x15
160x13
200x9
210x7
220x5

Seated Cable Row:
120x15
140x15
160x14

Machine Lat Pulldown:
150x15
190x11
210x12

Machine Back Extension:
170x15
210x13
220x12

Rack Pulls:
405x5
455x5
505x5

Abdominal Push Machine:
110x12
110x12

Cross-Body Crunches:
18
18
18
25
25

Post-Lift Cardio
Elliptical: 15 minutes HIIT Intervals

---

01/05/2021 — Tuesday
5/3/1 Strength Training
Bench Press - Chest & Calves

BENCH PRESS:
Warm-Up
135x10
135x10
Working Sets
200x5
230x5
260x5

Incline Cable Flye:
20x20
25x20
30x19
35x17
40x9

Chest Pin Press:
225x5
235x5
225x4

Assisted Dips:
13
12

Smith Machine Standing Calf Raise:
105x25
105x25
125x25
145x25
145x25

---

01/06/2021 — Wednesday
5/3/1 Strength Training
Squat - Leg Day

SQUAT:
Warm-Up
95x5
95x5
Working Sets
155x5
180x5
205x6

Box Jumps:
27”x5
27”x5
27”x5
27”x5
30”x5
33”x8
33”x8

Single-Leg Leg Extensions:
70x15
90x15
90x15

Seated Leg Curl:
90x20
110x20
130x20

Seated Dumbbell Calf Raise:
100x25
100x30
100x30

---

01/07/2021 — Thursday
5/3/1 Strength Training
Shoulder Press - Shoulders & Abs

STANDING BARBELL SHOULDER PRESS:
Warm-Up
65x8
65x8
Working Sets
100x5
120x5
135x5

Dumbbell Side Lateral Raises 4 X 15-20
20x20
20x20
20x20
25x20

Cable Face Pulls 4 X 15-20
80x20
100x20
120x20
140x20

Dumbbell Shrugs 4 X 15-20
65x20
75x20
95x20
100x20

Lying Ab Leg Raises 3 X 12-15
20
20
20

Ab Russian Twists w/ Medicine Ball 3 X 12-15
14x20
14x20
14x20

Post-Lift Cardio
Elliptical: 15 minutes HIIT Intervals

---

01/08/2021— Friday
Freestyle Routine
Triceps, Biceps, & Calves

Rope Cybex Tricep Pushdown:
25x25
30x20
35x20
40x18
45x15
50x9

Overhead Horizontal Rope Tricep Extension:
25x15
30x13
35x15
40x8
45x7
50x5

Close-Grip Bench Pin Press:
95x20
135x15
155x12
155x12

Wide Cable Preacher Curl:
30x15
35x15
40x15
45x12
50x8
55x6

Close Cable Preacher Curl:
35x12
40x12
45x9
50x7
55x6

Rope Hammer Curls 4 X 15-20
30x13
35x13

Machine Preacher Curl:
110x7 / 70x7
110x7 / 70x6
110x7 / 70x6

Assisted Dips:
10
10

Standing One-Leg Calf Raise:
35x15
35x15
35x15
35x15
35x15

Calf Press on Leg Press:
210x25
230x25
250x25

Post-Lift Cardio
Elliptical: 15 minutes HIIT Intervals

---

Supplements
--Upon Waking--
Green ACV Drink - 30ml Apple Cider Vinegar, 30ml Organic Lemon Juice, 1 scoop Greens, half scoop Hydra-Charge
--Mid-Morning--
Multivitamin - 1 tablet of Bodybuildingcom Multivitamin
--Pre-Workout--
Pre-Kaged - 1 scoop of Pre-Kaged Sport
--Post-Workout--
Protein - 1 scoop of Micropure Whey Protein Isolate by Kaged Muscle
--Daily--
Hydration - 1 gallon of water with 3 scoops of KM Hydra-Charge & 3 scoops of KM Glutamine

---

Workout Notes
Back on the grind!
Following 5/3/1 Strength Training programming...
Curious to see how high I can get my Deadlift and Bench Press this spring.
I'm squatting again for the first time with high school, so I'm starting VERY light and working on my form.
Happy Training, all!

[Wlindqu1]

Sup Bow? Still getting after it?