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  1. #1741
    Building 'Dem Bane Traps! bbowsh54's Avatar
    Join Date: Jun 2011
    Location: South Dakota, United States
    Posts: 4,695
    Rep Power: 16572
    bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000)
    bbowsh54 is offline
    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!
    Bowser
    Free Agent

    Training Journal: https://forum.bodybuilding.com/showthread.php?t=159564721&page=45 [ACTIVE]

    Misc Horse Head Crew
    Misc Fisherman Crew
    Reply With Quote

  2. #1742
    Building 'Dem Bane Traps! bbowsh54's Avatar
    Join Date: Jun 2011
    Location: South Dakota, United States
    Posts: 4,695
    Rep Power: 16572
    bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000)
    bbowsh54 is offline
    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.
    Bowser
    Free Agent

    Training Journal: https://forum.bodybuilding.com/showthread.php?t=159564721&page=45 [ACTIVE]

    Misc Horse Head Crew
    Misc Fisherman Crew
    Reply With Quote

  3. #1743
    Building 'Dem Bane Traps! bbowsh54's Avatar
    Join Date: Jun 2011
    Location: South Dakota, United States
    Posts: 4,695
    Rep Power: 16572
    bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000)
    bbowsh54 is offline
    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!
    Bowser
    Free Agent

    Training Journal: https://forum.bodybuilding.com/showthread.php?t=159564721&page=45 [ACTIVE]

    Misc Horse Head Crew
    Misc Fisherman Crew
    Reply With Quote

  4. #1744
    Building 'Dem Bane Traps! bbowsh54's Avatar
    Join Date: Jun 2011
    Location: South Dakota, United States
    Posts: 4,695
    Rep Power: 16572
    bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000)
    bbowsh54 is offline
    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!
    Bowser
    Free Agent

    Training Journal: https://forum.bodybuilding.com/showthread.php?t=159564721&page=45 [ACTIVE]

    Misc Horse Head Crew
    Misc Fisherman Crew
    Reply With Quote

  5. #1745
    Building 'Dem Bane Traps! bbowsh54's Avatar
    Join Date: Jun 2011
    Location: South Dakota, United States
    Posts: 4,695
    Rep Power: 16572
    bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000)
    bbowsh54 is offline
    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.
    Bowser
    Free Agent

    Training Journal: https://forum.bodybuilding.com/showthread.php?t=159564721&page=45 [ACTIVE]

    Misc Horse Head Crew
    Misc Fisherman Crew
    Reply With Quote

  6. #1746
    Building 'Dem Bane Traps! bbowsh54's Avatar
    Join Date: Jun 2011
    Location: South Dakota, United States
    Posts: 4,695
    Rep Power: 16572
    bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000)
    bbowsh54 is offline
    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
    Bowser
    Free Agent

    Training Journal: https://forum.bodybuilding.com/showthread.php?t=159564721&page=45 [ACTIVE]

    Misc Horse Head Crew
    Misc Fisherman Crew
    Reply With Quote

  7. #1747
    Building 'Dem Bane Traps! bbowsh54's Avatar
    Join Date: Jun 2011
    Location: South Dakota, United States
    Posts: 4,695
    Rep Power: 16572
    bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000)
    bbowsh54 is offline
    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.
    Bowser
    Free Agent

    Training Journal: https://forum.bodybuilding.com/showthread.php?t=159564721&page=45 [ACTIVE]

    Misc Horse Head Crew
    Misc Fisherman Crew
    Reply With Quote

  8. #1748
    Building 'Dem Bane Traps! bbowsh54's Avatar
    Join Date: Jun 2011
    Location: South Dakota, United States
    Posts: 4,695
    Rep Power: 16572
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    bbowsh54 is offline
    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!
    Bowser
    Free Agent

    Training Journal: https://forum.bodybuilding.com/showthread.php?t=159564721&page=45 [ACTIVE]

    Misc Horse Head Crew
    Misc Fisherman Crew
    Reply With Quote

  9. #1749
    Registered User Wlindqu1's Avatar
    Join Date: Oct 2016
    Age: 35
    Posts: 300
    Rep Power: 4148
    Wlindqu1 is a glorious beacon of knowledge. (+2500) Wlindqu1 is a glorious beacon of knowledge. (+2500) Wlindqu1 is a glorious beacon of knowledge. (+2500) Wlindqu1 is a glorious beacon of knowledge. (+2500) Wlindqu1 is a glorious beacon of knowledge. (+2500) Wlindqu1 is a glorious beacon of knowledge. (+2500) Wlindqu1 is a glorious beacon of knowledge. (+2500) Wlindqu1 is a glorious beacon of knowledge. (+2500) Wlindqu1 is a glorious beacon of knowledge. (+2500) Wlindqu1 is a glorious beacon of knowledge. (+2500) Wlindqu1 is a glorious beacon of knowledge. (+2500)
    Wlindqu1 is offline
    Sup Bow? Still getting after it?
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  10. #1750
    Building 'Dem Bane Traps! bbowsh54's Avatar
    Join Date: Jun 2011
    Location: South Dakota, United States
    Posts: 4,695
    Rep Power: 16572
    bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000)
    bbowsh54 is offline
    01/11/2021 — Monday
    5/3/1 Strength Training
    Deadlift | Back & Abs Day

    DEADLIFT:
    Warm-Up
    225x3
    225x5
    Working Sets
    330x3
    380x3
    425x3

    Wide-Grip Lat Pulldown:
    130x15
    145x15
    145x15
    145x15
    160x15
    205x10

    Machine Lat Pulldown:
    170x14
    210x13

    Rack Pull:
    405x4
    455x1

    Machine Back Extension:
    190x15
    230x12

    Abdominal Push Machine:
    110x15
    130x15

    Cross-Body Crunches:
    18
    18
    18
    20

    ---

    01/12/2021 — Tuesday
    5/3/1 Strength Training
    Bench Press | Chest & Calves Day

    BENCH PRESS
    Warm-Up
    135x10
    135x11
    Working Sets
    215x3
    245x3
    275x4
    185x14

    Incline Cable Flye:
    25x18
    30x18
    35x15
    40x11
    45x7

    Chest Pin Press:
    225x3
    225x5

    Assisted Dips:
    13
    13
    12

    Smith Machine Standing Calf Raise:
    105x25
    105x25
    105x30
    125x25
    145x25

    Post-Lift Cardio
    Elliptical: 12 minutes HIIT Intervals

    ---

    01/13/2021 — Wednesday
    5/3/1 Strength Training
    Shoulder Press | Shoulders & Abs Day

    STANDING BARBELL SHOULDER PRESS:
    Warm-Up
    65x8
    65x10
    Working Sets
    110x3
    125x3
    140x3

    Dumbbell Side Lateral Raises:
    20x20
    20x20
    20x20
    20x20
    25x20

    Cable Side Lateral Raise:
    10x15
    15x10
    20x10
    20x12
    20x12

    Pec Deck Rear Delt Reverse Flye:
    90x13
    110x13
    110x11
    110x11

    Machine Side Lateral Raise:
    50x12
    70x10

    Dumbbell Shrugs:
    65x20
    75x20
    100x20
    100x25

    Behind-The-Back Smith Machine Shrug:
    155x15
    195x15
    195x13

    Lying Ab Leg Raises:
    20
    20
    20

    Russian Ab Twists w/ Medicine Ball:
    14x20
    14x20
    14x20

    ---

    01/14/2021 — Thursday
    5/3/1 Strength Training
    Squat | Leg Day

    SQUAT:
    Warm-Up
    95x5
    95x5
    Working Sets
    165x3
    190x3
    215x3

    Box Jumps:
    27”x5
    27”x5
    27”x5
    27”x5
    30”x5
    33”x8
    33”x10
    36”x5

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

    Trap Bar Deadlift (focus on leg drive):
    225x7
    275x8
    315x5

    Seated Leg Curl:
    110x15
    130x15

    Seated Dumbbell Calf Raise:
    100x20
    100x23
    100x23

    Post-Lift Cardio
    Elliptical: 15 minutes HIIT Intervals

    ---

    01/15/2021— Friday
    Freestyle Routine
    Triceps, Biceps, & Calves Day

    Rope Cybex Tricep Pushdown:
    30x20
    35x17
    40x14
    45x12
    50x12
    55x10
    60x10

    Overhead Horizontal Rope Tricep Extension:
    30x14
    35x10
    40x8
    45x7
    50x5
    55x4
    60x3

    Wide Cable Preacher Curl:
    35x14
    35x14
    40x12
    45x10
    50x7

    Close Cable Preacher Curl:
    35x12
    35x14
    40x11
    45x10
    50x7
    60x5

    Seated Overhead Cable Tricep Extension:
    35x14
    35x14
    40x12
    45x12
    50x10

    Incline Inner Bicep Curl:
    20x12
    25x10
    25x8

    Machine Tricep Extension:
    70x17
    90x10

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

    Calf Press on Leg Press:
    210x25
    250x25
    270x25

    ---

    01/18/2021 — Monday
    5/3/1 Strength Training
    Deadlift | Back & Abs Day

    DEADLIFT:
    Warm-Up
    225x3
    225x5
    Working Sets
    355x5
    400x3
    450x2

    Wide-Grip Lat Pulldown:
    130x15
    130x15
    145x14
    145x14
    160x15
    205x10
    235x6

    Seated Cable Row:
    115x13
    130x13
    155x11

    Machine Lat Pulldown:
    165x15
    210x10
    230x8

    High Rack Pull:
    405x5
    495x3
    545x1

    Machine Back Extension:
    210x13
    230x12
    230x12

    Machine Seated Row:
    150x12
    170x12
    210x10

    Cross-Body Crunches:
    18
    18
    18
    21
    21

    Post-Lift Cardio
    Elliptical: 15 minutes HIIT Intervals

    ---

    01/19/2021 — Tuesday
    5/3/1 Strength Training
    Bench Press | Chest & Calves Day

    BENCH PRESS:
    Warm-Up
    135x10
    135x12
    Working Sets
    230x5
    260x3
    290x2
    300x1

    Incline Cable Flye:
    25x20
    30x20
    35x12
    40x9
    45x6
    50x4

    Sling Shot Bench Press:
    315x2
    315x1

    Pec Deck Flye:
    110x18
    130x12
    150x10
    150x9

    Assisted Dips:
    12
    12
    12
    12

    Smith Machine Standing Calf Raise:
    105x25
    105x25
    125x25
    145x25
    165x23
    165x23

    Post-Lift Cardio
    Elliptical: 15 minutes HIIT Intervals

    ---

    01/20/2021 — Wednesday
    5/3/1 Strength Training
    Squat | Leg Day

    SQUAT:
    Warm-Up
    95x5
    95x5
    Working Sets
    180x5
    205x3
    225x5
    265x1

    Box Jumps:
    27”x5
    27”x5
    27”x5
    27”x5
    30”x5
    36”x5
    36”x3
    36”x5

    Single-Leg Leg Extension:
    70x16
    90x15
    90x15

    Machine Leg Press:
    310x7
    310x7

    Seated Dumbbell Calf Raise:
    100x23
    100x30

    ---

    01/21/2021 — Thursday
    5/3/1 Strength Training
    Shoulder Press | Shoulders & Abs Day

    STANDING BARBELL SHOULDER PRESS:
    Warm-Up
    65x10
    65x10
    Working Sets
    120x5
    135x3
    150x1
    135x3

    Dumbbell Side Lateral Raises:
    20x20
    20x20
    20x20
    20x20

    Cable Side Lateral Raise:
    10x15
    20x12
    20x12

    Pec Deck Rear Delt Reverse Flye:
    95x13
    110x12
    110x12
    130x6

    Machine Side Lateral Raise:
    50x12
    50x12
    50x12

    Machine Shoulder Press:
    110x12
    110x12
    110x12

    Dumbbell Shrugs:
    65x20
    75x20
    100x23
    100x23

    Lying Ab Leg Raises:
    20
    20
    20

    Russian Ab Twists w/ Medicine Ball:
    14x20
    14x20
    14x20

    ---

    01/22/2021— Friday
    Freestyle Routine
    Triceps, Biceps, & Calves Day

    Close-Grip Cable Preacher Curl:
    30x20
    35x15
    40x15
    45x11
    50x11
    55x7

    Rope Cybex Tricep Pushdown:
    30x20
    35x17
    40x17
    45x15
    50x14
    55x11

    Overhead Horizontal Rope Tricep Extension:
    30x15
    35x14
    40x11
    45x7
    50x6
    55x4

    Wide-Grip Cable Preacher Curl:
    30x15
    35x13
    40x11
    45x8
    50x6
    55x4

    Seated Overhead Cable Tricep Extension:
    30x15
    35x13
    40x11
    45x8
    50x7
    55x7

    Standing One-Leg Calf Raise:
    35x15
    35x15
    35x17
    35x17
    35x15
    35x15

    Incline Inner Bicep Curl:
    20x13
    25x9
    25x7
    25x6

    Underhand Tricep Cable Pushdown:
    60x25
    80x18
    100x13
    120x10
    120x7

    Resistance Band Speed Curls:
    17
    13
    12
    9
    9

    Resistance Band Tricep Pushdown:
    27
    23
    20
    18
    18

    Calf Press on Leg Press:
    230x27
    250x27
    270x25
    310x12

    Post-Lift Cardio
    Elliptical: 10 minutes HIIT Intervals

    ---

    01/25/2021 — Monday
    5/3/1 Strength Training
    Deadlift | Back & Abs Day

    DEADLIFT DELOAD:
    Warm-Up
    185x5
    185x5
    Working Sets
    190x5
    235x5
    285x5

    Wide-Grip Lat Pulldown:
    130x15
    130x15
    145x15
    160x15
    175x12
    205x8

    Underhand Lat Pulldown:
    175x12
    175x12

    Seated Cable Row:
    115x15
    130x13
    130x13
    145x12
    160x10

    Machine Back Extension:
    210x15
    210x20

    Machine Lat Pulldown:
    170x15
    210x10

    Machine Seated Row:
    130x12
    150x12
    170x12

    Cross-Body Crunches:
    18
    18
    21
    21
    25

    ---

    01/26/2021 — Tuesday
    5/3/1 Strength Training
    Bench Press | Chest & Calves Day

    BENCH PRESS DELOAD
    Warm-Up
    135x10
    135x10
    Working Sets
    135x10
    155x7
    185x7

    Pec Deck Flye:
    110x17
    110x15
    110x15
    110x15
    130x15
    130x15
    150x12

    Smith Machine Wide Bench Press:
    155x10
    195x7
    155x10

    Cybex Standing Cable Flye:
    20x17
    25x17
    30x15

    Medicine Ball Push-Up
    Superset w/ Bosu Ball Push-Up
    10 / 8
    10 / 7
    9 / 7

    Low Cybex Cable Flye:
    15x12
    15x13

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

    Calf Press on Leg Press
    230x25
    250x25
    270x25

    Post-Lift Cardio
    Stair Master: 12 minutes

    ---

    01/27/2021 — Wednesday
    5/3/1 Strength Training
    Squat | Leg Day

    SQUAT DELOAD:
    Warm-Up
    95x7
    95x7
    Working Sets
    120x5
    135x5
    145x5

    Box Jumps:
    27”x5
    27”x5
    27”x5
    27”x5
    30”x5
    36”x5
    36”x5

    Hyper-Extensions:
    8
    8
    10

    Low Box Squat:
    135x5
    135x5
    155x7
    185x5

    Single-Leg Leg Extension:
    70x17
    90x15
    90x15

    Machine Leg Press:
    310x8
    310x8
    310x8

    Seated Dumbbell Calf Raise:
    100x25
    100x25
    100x25

    Post-Lift Cardio
    Elliptical: 15 minutes HIIT Intervals

    ---

    01/28/2021 — Thursday
    5/3/1 Strength Training
    Shoulder Press | Shoulders & Abs Day

    STANDING BARBELL SHOULDER PRESS DELOAD:
    Warm-Up
    65x10
    65x10
    Working Sets
    65x12
    80x5
    95x5

    Dumbbell Side Lateral Raises:
    20x20
    20x20
    20x20
    20x20

    One-Arm Cable Side Lateral Raise:
    10x18
    20x15
    20x14
    20x15

    Pec Deck Rear Delt Reverse Flye:
    110x13
    110x13

    Machine Side Lateral Raise:
    50x18
    70x13

    Behind-The-Neck Smith Machine Shoulder Press:
    65x13
    65x15
    85x9

    Dumbbell Shrugs:
    65x20
    75x20
    100x20
    100x23

    Lying Ab Leg Raises:
    20
    20
    20

    Russian Ab Twists w/ Medicine Ball:
    14x20
    14x20
    14x20

    Post-Lift Cardio
    Stair Master Stairmill: 15 minutes

    ---

    01/29/2021— Friday
    Freestyle Routine
    Triceps, Biceps, & Calves

    Close-Grip Cable Preacher Curl:
    30x18
    35x17
    40x15
    45x13
    50x11

    Seated Overhead Cable Tricep Extension:
    30x17
    35x14
    40x10
    45x10
    50x8

    Squatted Cable Curl:
    30x18
    35x14
    40x10
    45x10
    50x7

    Rope Tricep Pushdown:
    30x25
    35x23
    40x20
    45x20
    50x15

    Overhead Horizontal Rope Tricep Extension:
    30x13
    35x12
    40x10
    45x9
    50x7

    Incline Inner Bicep Curl:
    20x15
    25x12
    25x10
    25x9

    Resistance Band Curl:
    15
    12
    9
    9

    Underhand Tricep Cable Pushdown:
    70x25
    100x15
    120x12
    120x12

    Resistance Band Tricep Pushdown:
    12
    9
    8
    8

    Standing One-Leg Calf Raise:
    35x15
    35x15
    35x17
    35x17
    35x15

    Post-Lift Cardio
    Elliptical: 10 minutes HIIT Intervals

    ---

    Supplements
    --Upon Waking--
    ACV Drink - 30ml Apple Cider Vinegar, 30ml Organic Lemon Juice, 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 - 1.5 scoops 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
    I'm still grinding!!
    Just need to catch up on posting all of my workouts... :P
    I'll cap this post at four weeks' worth.
    I'll provide more of an update on my next post!

    ---

    Originally Posted by Wlindqu1 View Post
    Sup Bow? Still getting after it?
    Yes, sir!! How you doing, Wlindqu!!??? Great to hear from you! Thanks for stopping by!
    Bowser
    Free Agent

    Training Journal: https://forum.bodybuilding.com/showthread.php?t=159564721&page=45 [ACTIVE]

    Misc Horse Head Crew
    Misc Fisherman Crew
    Reply With Quote

  11. #1751
    Building 'Dem Bane Traps! bbowsh54's Avatar
    Join Date: Jun 2011
    Location: South Dakota, United States
    Posts: 4,695
    Rep Power: 16572
    bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000)
    bbowsh54 is offline
    02/01/2021 — Monday
    5/3/1 Strength Training
    Deadlift | Back & Abs Day

    DEADLIFT:
    Warm-Up
    225x3
    225x5
    Working Sets
    320x5
    370x5
    415x5

    Wide-Grip Lat Pulldown:
    130x15
    130x15
    145x15
    145x15
    175x15
    205x10

    Seated Cable Row:
    115x18
    130x11

    Machine Back Extension:
    210x15
    230x15

    Machine Lat Pulldown:
    210x12
    230x9

    Machine Seated Row:
    150x15
    210x8

    Cross-Body Crunches:
    18
    18
    21
    21

    ---

    02/02/2021 — Tuesday
    5/3/1 Strength Training
    Bench Press | Chest & Calves Day

    BENCH PRESS
    Warm-Up
    135x10
    135x12
    Working Sets
    210x5
    240x5
    270x5

    High Cable Crossover Flye:
    50x13
    60x10
    60x10
    50x14
    50x12

    Pec Deck Flye:
    130x17
    150x13
    150x12

    Chest Bench Pin Press
    185x7
    185x7
    185x5
    185x4

    Assisted Dips:
    11
    12
    12

    Smith Machine Standing Calf Raise:
    105x25
    125x25
    125x25
    145x25
    145x25
    165x25

    ---

    02/03/2021 — Wednesday
    5/3/1 Strength Training
    Squat | Leg Day

    SQUAT:
    Warm-Up
    95x5
    135x5
    Working Sets
    185x5
    215x5
    240x5

    Box Jumps:
    27”x5
    27”x5
    27”x5
    27”x5
    30”x5
    36”x5
    36”x5

    Single-Leg Leg Extension:
    70x17
    90x15
    90x15
    110x10

    Seated Leg Curl:
    110x18
    130x15
    150x10

    Hyper-Extensions:
    10
    10
    10

    Seated Dumbbell Calf Raise:
    100x25
    100x25
    100x30

    ---

    02/04/2021 — Thursday
    5/3/1 Strength Training
    Shoulder Press | Shoulders & Abs Day

    STANDING BARBELL SHOULDER PRESS:
    Warm-Up
    65x10
    75x7
    Working Sets
    110x5
    125x5
    140x3

    Dumbbell Side Lateral Raises:
    20x20
    20x20
    20x20
    20x20

    One-Arm Cable Side Lateral Raise:
    10x17
    20x12
    20x12

    Two-Arm Chest-Supported Cable Side Raise:
    10x12
    20x10
    10x13
    10x12

    Rear-Delt Face-Pull:
    40x20
    70x15
    85x12
    85x11

    Standing Barbell Pin Press:
    135x4
    135x4
    135x4

    Rope Cable Front Raise:
    30x15
    40x15
    50x15
    60x15

    Dumbbell Shrugs:
    75x20
    100x20
    100x25

    Lying Ab Leg Raises:
    20
    20
    20

    Russian Ab Twists w/ Medicine Ball:
    14x20
    14x20
    14x20

    Post-Lift Cardio
    Stair Master Stairmill: 15 minutes

    ---

    02/05/2021— Friday
    Freestyle Routine
    Triceps, Biceps, & Calves

    Standing Barbell Drag Curl:
    45x15
    50x15
    55x15
    55x12

    V-Bar Tricep Pushdown:
    30x20
    40x15
    50x15

    Machine Tricep Extension:
    50x18
    70x15
    90x12

    Squatted Cybex Cable Curls (short position):
    10x23
    15x18
    20x15
    20x15

    Face-Away Cybex Cable Curls (lengthened position):
    10x12
    15x10
    20x8
    20x7

    Standing Dumbbell Curls (focus on supination):
    20x15
    20x15
    20x14
    20x15

    Skull-Crusher Into Bent-Arm Pull-Over:
    55x13
    55x15
    55x15
    55x14

    Cable Overhead Tricep Extension:
    10x17
    15x13
    20x9
    20x8

    Standing Dumbbell Hammer Curl:
    20x17
    25x14
    30x8

    Standing One-Leg Calf Raise:
    35x15
    35x15
    35x17
    35x17

    Post-Lift Cardio
    Elliptical: 15 minutes HIIT Intervals

    ---

    02/08/2021 — Monday
    5/3/1 Strength Training
    Deadlift | Back & Abs Day

    DEADLIFT:
    Warm-Up
    225x3
    225x5
    Working Sets
    345x3
    390x3
    440x1

    Wide-Grip Lat Pulldown:
    115x15
    115x18
    145x15
    145x15
    175x15
    205x7

    Seated Cable Row:
    115x17
    130x15
    145x15

    Machine Lat Pulldown:
    150x17
    210x10
    210x11

    Machine Seated Row:
    110x15
    150x13
    150x12

    One-Arm Cable Row:
    40x12
    40x15
    40x15
    55x12

    Cross-Body Crunches:
    18
    18
    21
    23

    ---

    02/09/2021 — Tuesday
    Weightlifting Training
    Chest & Calves Day

    Bench Press:
    135x15
    135x15
    170x10
    190x10
    215x7

    Pec Deck Flye:
    110x17
    130x14
    150x11
    150x11

    Low To High Cable Crossover Flye:
    30x17
    40x15
    40x14

    Incline Dumbbell Press:
    55x10
    55x11
    55x12

    Assisted Dips:
    12
    12
    12

    Smith Machine Standing Calf Raise:
    105x25
    125x25
    145x25
    165x25
    165x25

    Post-Lift Cardio
    Elliptical: 15 minutes

    ---

    02/10/2021 — Wednesday
    Weightlifting Training
    Leg Day

    Barbell Squat:
    95x8
    135x8
    155x8
    175x8
    185x8

    Single-Leg Leg Extension:
    70x18
    90x15
    90x15
    110x11
    110x10

    Seated Leg Curl:
    110x18
    130x18
    130x18
    130x18
    130x19

    Heels-Raised Dumbbell Plie Squat:
    50x12
    50x12
    50x12
    50x14
    50x14

    Seated Dumbbell Calf Raise:
    100x23
    100x23
    100x25

    Post-Lift Cardio
    Elliptical: 10 minutes

    ---

    02/11/2021 — Thursday
    Weightlifting Training
    Shoulders Day

    Seated Barbell Shoulder Press:
    65x12
    85x8
    95x8
    105x5
    115x5
    115x4
    115x4

    Dumbbell Side Lateral Raises:
    20x20
    20x20
    20x20
    20x20

    One-Arm Cable Side Lateral Raise:
    10x17
    20x12
    20x10

    Rear-Delt Face-Pull:
    70x17
    85x15
    100x14

    Machine Shoulder Press:
    70x13
    70x13
    70x13

    Machine Side Lateral Raise:
    50x12
    50x12
    50x10

    Dumbbell Shrugs:
    70x20
    80x20
    100x23

    Post-Lift Cardio
    Cyber Exercise Bike: 12 minutes

    ---

    02/12/2021— Friday
    Freestyle Routine
    Triceps, Biceps, & Calves

    Dumbbell Hammer Curl:
    20x20
    35x15
    40x12
    45x11

    V-Bar Pushdown:
    120x15
    150x13
    180x10
    200x7

    EZ-Bar Curl:
    65x15
    65x13
    65x16
    65x14

    Skullcrusher:
    65x17
    65x15
    65x15
    65x15

    Seated Dumbbell Curl:
    20x15
    20x15
    20x13
    20x11

    Assisted Tricep Dips:
    15
    14
    14
    14

    Lying Rope Drag Curl:
    55x12
    70x7
    55x7
    55x10 / 40x6 / 25x6 / 10x5

    Rope Pushdown From Knees:
    60x20
    70x17
    60x18
    50x20 / 40x10 / 30x14

    Squatted Cybex Cable Curls (short position):
    15x15
    15x14

    Face-Away Cybex Cable Curls (lengthened position):
    15x8
    10x10

    Standing Dumbbell Curls (focus on supination):
    20x10
    20x10

    Cable Overhead Tricep Extension:
    15x23
    20x19

    Calf Press on Leg Press:
    230x25
    250x25
    270x25
    290x20

    Post-Lift Cardio
    Elliptical: 15 minutes

    ---

    Supplements
    --Upon Waking--
    ACV Drink - 30ml Apple Cider Vinegar, 30ml Organic Lemon Juice, 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 - 1.5 scoops 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
    Still catching up on posting my workouts.
    Don't worry - still grinding every week day!
    Happy Training, all!
    Bowser
    Free Agent

    Training Journal: https://forum.bodybuilding.com/showthread.php?t=159564721&page=45 [ACTIVE]

    Misc Horse Head Crew
    Misc Fisherman Crew
    Reply With Quote

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