Week 1
Day 1 (Back)
Pre-Workout: None
Snatch-grip Deads (barbell)
225x12
275x8
300x5
325x3
T-Bar Rows (barbell)
190x10
190x10
190x10
Reverse Flies super-set with lateral raises
30x10
30x10
30x10
Face-Pulls (cable)
80x12
80x12
80x12
Lat-pullowns
170x10
170x10
170x10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Seated Cable Rows
170x15
170x15
170x15
Post-workout: None
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
|
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05-29-2018, 05:53 AM #1501
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 44
- Posts: 8,750
- Rep Power: 111921
Epic Beard Man crew
My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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05-30-2018, 06:38 AM #1502
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 44
- Posts: 8,750
- Rep Power: 111921
Week 1
Day 2 (Chest/Shoulders)
Pre-Workout: None
Incline Bench Press (Barbell)
185x12
185x12
200x8
200x8
Standing Overhead Press (Barbell - Behind Head)
115x12
115x12
130x8
130x8
Incline Bench Press (Dumbbells)
75x10
75x10
75x10
Incline Dumbbell Flies
45x10
45x10
45x10
Juarez Valley 10 Dip
10 sets of 10, 1, 9, 2, 8, 3, 7, 4, 6, 5 reps, walk 16 feet between reps
Standing Front raises (Swiss Bar)
65x10
65x10
65x10
DB Floor Flies into Hex Press (Dumbbells)
30x10
30x10
30x10
Post-workout: Gold Standard 100% Whey Protein (1.5 scoops chocolate flavor)
Time of workout: 1 hour
Additional Cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitaminEpic Beard Man crew
My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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05-31-2018, 07:05 AM #1503
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 44
- Posts: 8,750
- Rep Power: 111921
Week 1
Day 3 (Arms)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk)
Cable Curls from squatting position
80x8
80x8
80x8
Standing Curls (EZ-bar)
95x10
95x10
95x10
Pull-ups (neutral-grip)
3 sets of 10
Rope Hammer Curls
100x10
100x10
100x10
Standing Curls (Swiss Bar - narrow grip)
95x10
95x10
95x10
Dumbbell Wrist Curls
45x20
45x20
45x20
Wrist-Roller
3 sets of 5 with 7.5 pounds
Hammer Curls--Rogue Bands
3 sets of 15
Post-workout: Gold Standard 100% Whey Protein (1.5 scoops peanut butter chocolate flavor)
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: Feeling that chest and shoulder workout from the other day after that 1 week deload. Wow.Epic Beard Man crew
My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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06-01-2018, 05:38 AM #1504
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 44
- Posts: 8,750
- Rep Power: 111921
Week 1
Day 4 (Legs/Traps/Triceps)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk)
Back Squats
225x12
225x12
245x8
245x8
Barbell Shrugs
345x15
345x15
345x15
Dumbbell Shrugs
60x25
60x25
60x25
Tricep push-down with 20" bar
100x10
100x10
100x10
Tricep rope push-downs
85x10
85x10
85x10
Overhead Rope-Extension
65x10
65x10
65x10
Post-workout: None
Time of workout: 1 hour and 15 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitaminEpic Beard Man crew
My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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06-02-2018, 11:02 AM #1505
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 44
- Posts: 8,750
- Rep Power: 111921
Week 1
Day 5 (cardio)
Pre-Workout: None
3.5 mile outdoor run
Time of run: 34 minutes
Post-workout: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: Fasted Cardio. Weight: 218.2 I'll gladly take this weight after 4 days of non-dieting over Memorial weekend.Epic Beard Man crew
My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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06-02-2018, 11:03 AM #1506
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 44
- Posts: 8,750
- Rep Power: 111921
Week 1
Day 6 (abs)
Pre-Workout: Egg Sandwich
Decline sit-ups w/45 pound plate
3 sets of 30
Hanging leg raises
3 sets of 20
Cable crunches
3 sets of 25 with 75 pounds
Kneeling Crunches--Rogue Bands
3 sets of 25
Time: 30 minutes
Post-workout: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitaminEpic Beard Man crew
My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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06-04-2018, 05:19 AM #1507
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 44
- Posts: 8,750
- Rep Power: 111921
Week 2
Day 1 (Back)
Pre-Workout: Bagel & Coffee
Snatch-grip Deads (barbell)
230x12
280x8
305x5
330x3
T-Bar Rows (barbell)
190x10
190x10
190x10
Reverse Flies super-set with lateral raises
30x10
30x10
30x10
Face-Pulls (cable)
80x12
80x12
80x12
Lat-pullowns
170x10
170x10
170x10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Seated Cable Rows
170x15
170x15
170x15
Post-workout: None
Time of workout: 1 hour and 15 minutes
Additional cardio: 20 minute skip-rope routine
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Note: I actually got a ton of sleep the night prior to this workout and holy crap does that make a world of difference. I killed this one and even did some extra cardio afterwards, which I don't normally do on back-day.Epic Beard Man crew
My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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06-05-2018, 04:57 AM #1508
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 44
- Posts: 8,750
- Rep Power: 111921
Week 2
Day 2 (Chest/Shoulders)
Pre-Workout: None
Incline Bench Press (Barbell)
190x12
190x12
205x8
205x8
Standing Overhead Press (Barbell - Behind Head)
120x12
120x12
135x8
135x8
Incline Bench Press (Dumbbells)
75x10
75x10
75x10
Incline Dumbbell Flies
45x10
45x10
45x10
Juarez Valley 10 Dip
10 sets of 10, 1, 9, 2, 8, 3, 7, 4, 6, 5 reps, walk 16 feet between reps
Standing Front raises (Swiss Bar)
65x10
65x10
65x10
DB Floor Flies into Hex Press (Dumbbells)
30x10
30x10
30x10
Post-workout: Gold Standard 100% Whey Protein (1.5 scoops chocolate flavor)
Time of workout: 1 hour
Additional Cardio: 45 minute outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitaminLast edited by ajdahlheimer; 06-06-2018 at 04:43 AM.
Epic Beard Man crew
My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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-
06-06-2018, 04:45 AM #1509
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 44
- Posts: 8,750
- Rep Power: 111921
Week 2
Day 3 (Arms)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk)
Cable Curls from squatting position
80x8
80x8
80x8
Standing Dumbbell Curls (dumbbells)
50x9
50x9
50x9
Pull-ups (neutral-grip)
3 sets of 10
Rope Hammer Curls
100x10
100x10
100x10
Standing Curls (Swiss Bar - narrow grip)
95x10
95x10
95x10
Dumbbell Wrist Curls
45x20
45x20
45x20
Wrist-Roller
3 sets of 5 with 7.5 pounds
Hammer Curls--Rogue Bands
3 sets of 15
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitaminEpic Beard Man crew
My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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06-07-2018, 04:43 AM #1510
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 44
- Posts: 8,750
- Rep Power: 111921
Week 2
Day 4 (Legs/Traps/Triceps)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk)
Back Squats
230x12
230x12
250x8
250x8
Barbell Shrugs
345x15
345x15
345x15
Dumbbell Shrugs
60x25
60x25
60x25
Tricep push-down with 20" bar
100x10
100x10
100x10
Tricep rope push-downs
85x10
85x10
85x10
Overhead Rope-Extension
65x10
65x10
65x10
Post-workout: None
Time of workout: 1 hour and 15 minutes
Additional cardio: 1 hour outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitaminLast edited by ajdahlheimer; 06-07-2018 at 06:40 AM.
Epic Beard Man crew
My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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06-08-2018, 04:27 AM #1511
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 44
- Posts: 8,750
- Rep Power: 111921
Week 2
Day 5 (abs)
Pre-Workout: None
Decline sit-ups w/45 pound plate
3 sets of 30
Hanging leg raises
3 sets of 20
Cable crunches
3 sets of 25 with 75 pounds
Kneeling Crunches--Rogue Bands
3 sets of 25
Time: 30 minutes
Additional cardio: 20 minute skip-rope routine
Post-workout: Gold Standard 100% Whey Protein (1.5 scoops chocolate flavor)
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitaminEpic Beard Man crew
My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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06-08-2018, 06:10 AM #1512
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 44
- Posts: 8,750
- Rep Power: 111921
Week 2
Day 6 (cardio)
Pre-Workout: None
3.5 mile outdoor run
Time of run: 34 minutes
Post-workout: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: Fasted Cardio. Weight: 215.8 BOOYAH! I basically hit my goal weight of 215 two whole weeks earlier than my planned deadline. Gonna keep this thing going!Epic Beard Man crew
My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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-
06-08-2018, 07:15 AM #1513
-
06-11-2018, 04:42 AM #1514
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 44
- Posts: 8,750
- Rep Power: 111921
Week 3
Day 1 (Back)
Pre-Workout: Bacon & Eggs
Snatch-grip Deads (barbell)
230x12
280x8
305x5
330x3
T-Bar Rows (barbell)
190x10
190x10
190x10
Reverse Flies super-set with lateral raises
30x10
30x10
30x10
Face-Pulls (cable)
80x12
80x12
80x12
Lat-pullowns
170x10
170x10
170x10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Seated Cable Rows
170x15
170x15
170x15
Post-workout: None
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitaminEpic Beard Man crew
My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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06-12-2018, 04:49 AM #1515
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 44
- Posts: 8,750
- Rep Power: 111921
Week 3
Day 2 (Chest/Shoulders)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk)
Incline Bench Press (Barbell)
195x12
195x12
210x8
210x8
Standing Overhead Press (Barbell - Behind Head)
125x12
125x12
140x8
140x8
Incline Bench Press (Dumbbells)
75x10
75x10
75x10
Incline Dumbbell Flies
45x10
45x10
45x10
Juarez Valley 10 Dip
10 sets of 10, 1, 9, 2, 8, 3, 7, 4, 6, 5 reps, walk 16 feet between reps
Standing Front raises (Swiss Bar)
65x10
65x10
65x10
DB Floor Flies into Hex Press (Dumbbells)
30x10
30x10
30x10
Post-workout: Gold Standard 100% Whey Protein (1.5 scoops chocolate flavor)
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitaminEpic Beard Man crew
My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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06-13-2018, 04:42 AM #1516
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 44
- Posts: 8,750
- Rep Power: 111921
Week 3
Day 3 (Arms)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk)
Cable Curls from squatting position
80x8
80x8
80x8
Standing Dumbbell Curls (dumbbells)
50x9
50x9
50x9
Pull-ups (neutral-grip)
3 sets of 10
Rope Hammer Curls
100x10
100x10
100x10
Standing Curls (Swiss Bar - narrow grip)
95x10
95x10
95x10
Dumbbell Wrist Curls
45x20
45x20
45x20
Wrist-Roller
3 sets of 5 with 7.5 pounds
Hammer Curls--Rogue Bands
3 sets of 15
Post-workout: Gold Standard 100% Whey Protein (1.5 scoops chocolate flavor)
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: Had my soon to be 14 year old son do most of this arm workout with me (with a lot less weight obviously). He's gonna be hurting in the morning.Epic Beard Man crew
My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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06-14-2018, 04:55 AM #1517
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 44
- Posts: 8,750
- Rep Power: 111921
Week 3
Day 4 (Legs/Traps/Triceps)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk)
Back Squats
230x12
230x12
250x8
250x8
Barbell Shrugs
345x15
345x15
345x15
Dumbbell Shrugs
60x25
60x25
60x25
Tricep push-down with 20" bar
100x10
100x10
100x10
Tricep rope push-downs
85x10
85x10
85x10
Overhead Rope-Extension
65x10
65x10
65x10
Post-workout: None
Time of workout: 1 hour and 15 minutes
Additional cardio: 45 minute outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: Squats were good. Felt light and good lung capacity on the higher rep sets.Epic Beard Man crew
My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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06-14-2018, 06:50 AM #1518
-
06-14-2018, 06:52 AM #1519
-
06-15-2018, 05:15 AM #1520
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 44
- Posts: 8,750
- Rep Power: 111921
Week 3
Day 5 (abs)
Pre-Workout: Banana
Decline sit-ups w/45 pound plate
3 sets of 30
Hanging leg raises
3 sets of 20
Cable crunches
3 sets of 25 with 75 pounds
Kneeling Crunches--Rogue Bands
3 sets of 25
Time: 30 minutes
Additional cardio: 20 minute skip-rope routine
Post-workout: Gold Standard 100% Whey Protein (1.5 scoops chocolate flavor)
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitaminEpic Beard Man crew
My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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-
06-15-2018, 06:11 AM #1521
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 44
- Posts: 8,750
- Rep Power: 111921
Week 3
Day 6 (cardio)
Pre-Workout: None
3.5 mile outdoor run
Time of run: 34 minutes
Post-workout: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: Fasted Cardio. Weight: 214.6 This the lightest I've been since 2005.Epic Beard Man crew
My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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06-18-2018, 04:33 AM #1522
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 44
- Posts: 8,750
- Rep Power: 111921
Week 4
Day 1 (Back)
Pre-Workout: None
Snatch-grip Deads (barbell)
230x12
280x8
305x5
330x3
T-Bar Rows (barbell)
190x10
190x10
190x10
Reverse Flies super-set with lateral raises
30x10
30x10
30x10
Face-Pulls (cable)
80x12
80x12
80x12
Lat-pullowns
175x10
175x10
175x10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Seated Cable Rows
175x15
175x15
175x15
Post-workout: None
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitaminEpic Beard Man crew
My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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06-19-2018, 05:37 AM #1523
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 44
- Posts: 8,750
- Rep Power: 111921
Week 4
Day 2 (Chest/Shoulders)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk)
Incline Bench Press (Barbell)
200x12
200x12
215x8
215x8
Standing Overhead Press (Barbell - Behind Head)
130x12
130x12
145x8
145x8
Incline Bench Press (Dumbbells)
75x10
75x10
75x10
Incline Dumbbell Flies
45x10
45x10
45x10
Juarez Valley 10 Dip
10 sets of 10, 1, 9, 2, 8, 3, 7, 4, 6, 5 reps, walk 16 feet between reps
Standing Front raises (Swiss Bar)
65x10
65x10
65x10
DB Floor Flies into Hex Press (Dumbbells)
30x10
30x10
30x10
Post-workout: None
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitaminEpic Beard Man crew
My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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06-20-2018, 04:36 AM #1524
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 44
- Posts: 8,750
- Rep Power: 111921
Week 4
Day 3 (Arms)
Pre-Workout: Banana
Cable Curls from squatting position
80x8
80x8
80x8
Standing Curls (EZ-bar)
95x10
95x10
95x10
Pull-ups (neutral-grip)
3 sets of 10
Rope Hammer Curls
100x10
100x10
100x10
Standing Curls (Swiss Bar - narrow grip)
95x10
95x10
95x10
Dumbbell Wrist Curls
45x20
45x20
45x20
Wrist-Roller
3 sets of 5 with 7.5 pounds
Hammer Curls--Rogue Bands
3 sets of 15
Post-workout: Gold Standard 100% Whey Protein (1.5 scoops milkchocolate flavor)
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitaminEpic Beard Man crew
My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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06-25-2018, 04:49 AM #1525
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 44
- Posts: 8,750
- Rep Power: 111921
Week 4
Day 4 (Legs/Traps/Triceps)
Pre-Workout: Rice, Banana
Back Squats
235x12
235x12
255x8
255x8
Barbell Shrugs
345x15
345x15
345x15
Dumbbell Shrugs
60x25
60x25
60x25
Tricep push-down with 20" bar
100x10
100x10
100x10
Tricep rope push-downs
85x10
85x10
85x10
Overhead Rope-Extension
65x10
65x10
65x10
Post-workout: None
Time of workout: 1 hour and 15 minutes
Additional cardio: 45 minute outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitaminEpic Beard Man crew
My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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06-25-2018, 04:50 AM #1526
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 44
- Posts: 8,750
- Rep Power: 111921
Week 4
Day 5 (cardio)
Pre-Workout: None
3.5 mile outdoor run
Time of run: 32 minutes
Post-workout: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitaminEpic Beard Man crew
My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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06-25-2018, 04:51 AM #1527
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 44
- Posts: 8,750
- Rep Power: 111921
Week 5
Day 1 (Back)
Pre-Workout: None
Snatch-grip Deads (barbell)
230x12
280x8
305x5
330x3
T-Bar Rows (barbell)
190x10
190x10
190x10
Reverse Flies super-set with lateral raises
30x10
30x10
30x10
Face-Pulls (cable)
80x12
80x12
80x12
Lat-pullowns
175x10
175x10
175x10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Seated Cable Rows
175x15
175x15
175x15
Post-workout: None
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitaminEpic Beard Man crew
My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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06-25-2018, 05:50 AM #1528
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06-26-2018, 04:44 AM #1529
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 44
- Posts: 8,750
- Rep Power: 111921
Week 5
Day 2 (Chest/Shoulders)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk)
Incline Bench Press (Barbell)
225x8
225x8
240x5
240x5
Standing Overhead Press (Barbell - Behind Head)
145x8
145x8
160x5
160x5
Incline Bench Press (Dumbbells)
65x10
65x10
65x10
Incline Dumbbell Flies
45x10
45x10
45x10
Juarez Valley 10 Dip
10 sets of 10, 1, 9, 2, 8, 3, 7, 4, 6, 5 reps, walk 16 feet between reps
Standing Front raises (Swiss Bar)
65x10
65x10
65x10
DB Floor Flies into Hex Press (Dumbbells)
30x10
30x10
30x10
Post-workout: None
Time of workout: 1 hour
Additional cardio: 45 minute outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitaminEpic Beard Man crew
My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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06-27-2018, 04:41 AM #1530
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 44
- Posts: 8,750
- Rep Power: 111921
Week 5
Day 3 (Arms)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk)
Cable Curls from squatting position
80x8
80x8
80x8
Standing Dumbbell Curls (dumbbells)
50x9
50x9
50x9
Pull-ups (neutral-grip)
3 sets of 10
Rope Hammer Curls
100x10
100x10
100x10
Standing Curls (Swiss Bar - narrow grip)
95x10
95x10
95x10
Dumbbell Wrist Curls
45x20
45x20
45x20
Wrist-Roller
3 sets of 5 with 7.5 pounds
Hammer Curls--Rogue Bands
3 sets of 15
Post-workout: Gold Standard 100% Whey Protein (1.5 scoops chocolate flavor)
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitaminEpic Beard Man crew
My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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