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?

[bbowsh54]

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!

---

Sup Bow? Still getting after it?

Yes, sir!! How you doing, Wlindqu!!??? Great to hear from you! Thanks for stopping by!

[bbowsh54]

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!