Week 11
Day 5
Pre-Workout: Greek Yogurt
Standing OHP (Dumbbells) +
85x8
85x8
85x8
Reverse-Grip Bench Press (Barbell)
230x5
230x5
230x5
Bradford Presses (Barbell) +
165x5
165x5
165x5
Landmine Press (Single Arm)
120x5
120x5
120x5
Neutral-Grip Raised Pushups
BWx25
BWx25
BWx25
Cable Crunches
105x25
105x25
105x25
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: 20 minute skip-rope routine and 1 hour outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
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04-18-2024, 05:22 AM #3451
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,608
- Rep Power: 105136
Epic Beard Man crew
My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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04-19-2024, 05:46 AM #3452
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,608
- Rep Power: 105136
Week 11
Day 6
Pre-Workout: Greek Yogurt
Dumbbell Curls
60x5
60x5
60x5
EZ Bar Curls
165x5
165x5
165x5
Weighted Neutral-Grip Pullups
BW+25 x10
BW+25 x10
BW+25 x10
Single Arm Landmine Rows
120x5
120x5
120x5
Behind the neck Triceps Extension (Rope with Ergo handles)
70x5
70x5
70x5
Triceps pushdown (Rope with Ergo handles)
100x5
100x5
100x5
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: 20 minute skip-rope routine and 1 hour outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitaminEpic Beard Man crew
My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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04-19-2024, 05:48 AM #3453
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,608
- Rep Power: 105136
Week 11
Day 7
Pre-Workout: None
Elliptical Machine
Post-workout: None
Time of workout: 1 hour 40 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Note: Fasted cardio.Epic Beard Man crew
My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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04-22-2024, 07:25 AM #3454
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,608
- Rep Power: 105136
Week 12
Day 1
Pre-Workout: Coffee
Lat Pulldowns (Super Lat-Bar)
190x5
190x5
190x5
Seated Cable Rows (Super Lat-Bar)
230x5
230x5
Landmine Rows with Lat-Blaster Attachment
235x5
235x5
235x5
Seal Rows
70x12
70x12
70x12
Single Arm Seated Cable Rows
90x5
90x5
90x5
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitaminEpic Beard Man crew
My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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04-22-2024, 07:26 AM #3455
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,608
- Rep Power: 105136
Week 12
Day 2
Pre-Workout: Coffee
Y-T-W-L's w/lightweight bands
3 sets of 40
Flat Bench Press - Swiss Bar
230x5
230x5
245x3
245x3
Incline Bench - Dumbbells
95x5
95x5
95x5
Chest Dips
BW+20x20
BW+20x20
BW+20x20
Barbell Curls
155x5
155x5
155x5
Single Arm Triceps Pushdown
50x8
50x8
50x8
Y-T-W-L's w/lightweight bands
Post-workout: None
Time of workout: 1 hour 10 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitaminEpic Beard Man crew
My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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04-23-2024, 05:46 AM #3456
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,608
- Rep Power: 105136
Week 12
Day 3
Pre-Workout: None
Pull-ups
3 sets of 12
Y-T-W-L's w/lightweight bands
3 sets of 40
Decline Weighted Sit-ups
Body weight+45x30
Body weight+45x30
Body weight+45x30
Neutral-Grip Pulldowns
190x5
190x5
190x5
Hanging Leg Raises
BWx20
BWx20
BWx20
Trunk Rotators
45x50
45x50
45x50
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour 30 minute outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitaminEpic Beard Man crew
My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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04-24-2024, 05:24 AM #3457
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,608
- Rep Power: 105136
Week 12
Day 4
Pre-Workout: Banana
Back Squat
300x5
300x5
320x3
320x3
Hex Bar Deadlifts off Crash-Pads
360x5
360x5
360x5
Hex Bar Shrugs
355x15
355x15
355x15
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: 90 minute outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitaminEpic Beard Man crew
My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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04-25-2024, 05:02 AM #3458
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,608
- Rep Power: 105136
Week 12
Day 5
Pre-Workout: Greek Yogurt
Standing OHP (Dumbbells)
85x8
85x8
85x8
Reverse-Grip Bench Press (Barbell)
230x5
230x5
230x5
Bradford Presses (Barbell)
165x5
165x5
165x5
Landmine Press (Single Arm)
120x5
120x5
120x5
Neutral-Grip Raised Pushups
BWx25
BWx25
BWx25
Cable Crunches
105x25
105x25
105x25
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: 20 minute skip-rope routine and 1 hour outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitaminEpic Beard Man crew
My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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04-26-2024, 08:18 AM #3459
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,608
- Rep Power: 105136
Week 12
Day 6
Pre-Workout: None
Dumbbell Curls
60x5
60x5
60x5
EZ Bar Curls
165x5
165x5
165x5
Weighted Neutral-Grip Pullups
BW+25 x10
BW+25 x10
BW+25 x10
Single Arm Landmine Rows
120x5
120x5
120x5
Behind the neck Triceps Extension (Rope with Ergo handles)
70x5
70x5
70x5
Triceps pushdown (Rope with Ergo handles)
100x5
100x5
100x5
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: 20 minute skip-rope routine and 1 hour outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitaminEpic Beard Man crew
My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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04-29-2024, 06:21 AM #3460
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05-05-2024, 07:22 AM #3461
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,608
- Rep Power: 105136
Starting a new 12 week program and going to focus on getting little more back width/thickness.
Week 1
Day 1
Pre-Workout: Coffee
Lat Pulldowns (Wide Grip) +
125x12
125x12
125x12
Reverse Grip Pulldowns (14" Bar)
135x12
135x12
Landmine Rows (Neutral Grip) +
170x12
170x12
170x12
Seal Rows
75x12
75x12
75x12
Single Arm Seated Cable Rows
60x12
60x12
60x12
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitaminEpic Beard Man crew
My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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Yesterday, 06:05 AM #3462
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,608
- Rep Power: 105136
Week 1
Day 2
Pre-Workout: Coffee
Y-T-W-L's w/lightweight bands
3 sets of 40
Incline Bench Press - Swiss Bar +
150x12
150x12
165x8
165x8
Close Grip Bench Press +
160x12
160x12
160x12
Weighted Triceps Dips
BW+20x20
BW+20x20
BW+20x20
Dumbbell Preacher Curls
35x12
35x12
35x12
Triceps Pushdown - Rope
70x12
70x12
70x12
Post-workout: None
Time of workout: 1 hour 10 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitaminLast edited by ajdahlheimer; Yesterday at 06:43 AM.
Epic Beard Man crew
My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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Today, 05:27 AM #3463
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,608
- Rep Power: 105136
Week 1
Day 3
Pre-Workout: None
Chin-ups
3 sets of 10
Y-T-W-L's w/lightweight bands
3 sets of 40
Decline Weighted Sit-ups
Body weight+45x30
Body weight+45x30
Body weight+45x30
Floor Press - Dumbbells
60x12
60x12
60x12
Hanging Leg Raises
BWx20
BWx20
BWx20
Trunk Rotators
45x50
45x50
45x50
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour 30 minute outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitaminEpic Beard Man crew
My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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