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  1. #181
    Registered User ajdahlheimer's Avatar
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    Originally Posted by InternetTuffGuy View Post
    Impressive benching AJ. The volume you put in each session is great. Do those sessions take very long?
    The time of workout is in the log, horshack. 1 hour 15 minutes for that particular chest session.
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  2. #182
    Registered User ajdahlheimer's Avatar
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    Week 10
    Day 4 (Cardio)

    Pre-Workout: None

    5k run (on treadmill)

    Post-workout: ProMera Sports - Gluta Blast (2 scoops Mandarin flavor)

    Time of workout: 40 minutes (treadmill program has a warm-up walk and cool-down walk built into it).

    Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  3. #183
    Registered User mirroroferised's Avatar
    Join Date: Jul 2013
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    Went for a run in the snow yesterday. Not sure I'll keep that up this year though if it's gonna be anything like last year. May have to suck it up and buy a treadmill. At least we don't live in Buffalo.
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  4. #184
    Registered User ajdahlheimer's Avatar
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    Yeah in my younger days I would tough it out running in the cold and snow. But doing it now would just be asking for injury or illness. Can't risk it. We got our treadmill about 2 and a half years ago and it has got a lot of use between the wife and I. It was like $800 with a 3 year warranty. Haven't had any problems with it. Had the belt replaced but that was just wear and tear, and warrantied anyway. Nordic Track brand.
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  5. #185
    Registered User ajdahlheimer's Avatar
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    Week 10
    Day 5 (secondary chest/ab day)

    Pre-Workout: None

    Decline Bench Press (barbell)
    265x12
    265x12
    265x12

    Close-grip Bench Press (barbell)
    210x12
    210x12
    210x12

    Leg raises (while hanging from pull-up bar)
    3 sets of 20

    Post-workout: ProMera Sports - Gluta Blast (2 scoops Mandarin flavor)

    Time of workout: 25 minutes

    Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  6. #186
    Registered User ajdahlheimer's Avatar
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    Week 10
    Day 6 (Cardio)

    Pre-Workout: None

    5k run (on treadmill)

    Post-workout: ProMera Sports - Gluta Blast (2 scoops Mandarin flavor)

    Time of workout: 40 minutes (treadmill program has a warm-up walk and cool-down walk built into it).

    Other supps: Fish Oil/Omega-3's (2 soft gels) and a Multi-vitamin
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  7. #187
    Registered User ajdahlheimer's Avatar
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    Week 11
    Day 1 (Shoulders/Biceps)

    (Going to lay off of barbell OHP and dumbbell curls until my arm is right. Some kind of strain in my left bi. Those seem to be the only lifts that bother it for some reason).

    Pre-Workout: ProMera Sports - Amino-Tren (2 scoops Blue Raspberry flavor)

    Seated Military Press (dumbbell)
    60x12
    60x12
    60x12

    Standing barbell curls (EZ bar)
    115x10
    115x10
    115x10

    Upright Row (EZ bar)
    180x10
    180x10
    180x10

    Pull-ups
    3 sets of 10

    Trunk Rotators (with 45 pound plate)
    3 sets of 50

    Resistance Tube bands-Bent over row
    3 sets of 15

    Post-workout: ProMera Sports - Gluta Blast (2 scoops Mandarin flavor)

    Time of workout: 1 hour

    Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  8. #188
    Registered User ajdahlheimer's Avatar
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    Week 11
    Day 2 (Chest)

    Pre-Workout: ProMera Sports - Amino-Tren (2 scoops Blue Raspberry flavor)

    Flat Bench Press (barbell)
    305x5
    305x5
    320x3
    320x3


    Flat Bench Press (dumbbell)
    60x12
    60x12
    60x12

    Incline Bench Press (barbell)
    260x5
    260x5
    275x3
    275x3

    Incline Bench Press (dumbbell)
    60x12
    60x12
    60x12

    Dips
    3 sets of 20

    Raised push-ups
    3 sets of 20

    Weighted Decline sit-ups (with 45 pound plate)
    3 sets of 25

    Resistance Tube bands-Butterflies
    3 sets of 15

    Resistance Tube bands-Pulls
    3 sets of 15 (each arm)

    Post-workout: Phase8 (1 scoop vanilla flavor) and ProMera Sports - Gluta Blast (2 scoops Mandarin flavor)

    Time of workout: 1 hour and 15 minutes

    Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin
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    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  9. #189
    Registered User Korr's Avatar
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    Damn that's a crap load of pressing.

    What percentage of max are using for all that volume?
    -----------------

    My workout journal

    http://forum.bodybuilding.com/showthread.php?t=168325713
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  10. #190
    Registered User ajdahlheimer's Avatar
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    Location: Saint Paul, Minnesota, United States
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    Originally Posted by Korr View Post
    Damn that's a crap load of pressing.

    What percentage of max are using for all that volume?
    Thanks for checking out my journal, Korr.

    Weeks 11 and 12 are the final and heaviest weeks of my 12 week cycle. I like to bench as much as I know I safely can (for 3-5 reps) w/o a spotter (since I am a home gym guy who lifts alone). I know I won't have problems with 320x3.

    As for the volume, when I am doing higher weight/lower reps like this, the dips and pushups afterwards don't even fatigue me--I could probably add 5 more reps to both. But earlier in my cycle when I am doing 12 and 8 rep sets of benching beforehand--I struggle to get to 15 reps for my dips and raised pushups.

    For my next cycle, I think I am going to go back to more of a core lift-based lifting program. Less volume and less repetitive motion stuff. This is pretty much the closest thing to a "bodybuilder's workout" I have ever done. I come from an Olympic lifting/football player lifting background.
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  11. #191
    Registered User ajdahlheimer's Avatar
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    Week 11
    Day 3 (Accessory Day)

    Pre-Workout: ProMera Sports - Amino-Tren (2 scoops Blue Raspberry flavor)

    Triceps Kickbacks (dumbbell)
    45x10 (each arm)
    45x10 (each arm)
    45x10 (each arm)

    Single arm tricep pulley
    50x12 (each arm)
    50x12 (each arm)
    50x12 (each arm)

    Shoulder shrugs (barbell)
    275x15
    275x15
    275x15

    Shoulder shrugs (dumbbell)
    60x25
    60x25
    60x25

    Pull-ups (hammer-grip)
    3 sets of 10

    Resistance Tube bands-Lateral raises
    3 sets of 15

    Resistance Tube bands-Behind head triceps extensions
    3 sets of 15

    Behind head triceps extensions (dumbbell)
    60x15
    60x15
    60x15

    Leg raises (while hanging from pull-up bar)
    3 sets of 20

    Post-workout: ProMera Sports - Gluta Blast (2 scoop Mandarin flavor)

    Time of workout: 1 hour

    Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  12. #192
    Registered User ajdahlheimer's Avatar
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    Week 11
    Day 4 (Cardio)

    Pre-Workout: None

    5k run (on treadmill)

    Post-workout: ProMera Sports - Gluta Blast (2 scoops Mandarin flavor)

    Time of workout: 40 minutes (treadmill program has a warm-up walk and cool-down walk built into it).

    Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  13. #193
    Registered User ajdahlheimer's Avatar
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    Week 11
    Day 5 (secondary chest/ab day)

    Pre-Workout: None

    Decline Bench Press (barbell)
    265x12
    265x12
    265x12

    Close-grip Bench Press (barbell)
    210x12
    210x12
    210x12

    Leg raises (while hanging from pull-up bar)
    3 sets of 20

    Post-workout: ProMera Sports - Gluta Blast (2 scoops Mandarin flavor)

    Time of workout: 25 minutes

    Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  14. #194
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,219
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    Week 11
    Day 6 (Cardio)

    Pre-Workout: None

    5k run (on treadmill)

    Post-workout: ProMera Sports - Gluta Blast (2 scoops Mandarin flavor)

    Time of workout: 40 minutes (treadmill program has a warm-up walk and cool-down walk built into it).

    Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  15. #195
    Registered User ajdahlheimer's Avatar
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    Week 12
    Day 1 (Shoulders/Biceps)

    (Still laying off barbell OHP for now, and going lighter on dumbbell curls because of on-going soreness in left arm).

    Pre-Workout: ProMera Sports - Amino-Tren (2 scoops Blue Raspberry flavor)

    Seated Military Press (dumbbell)
    60x12
    60x12
    60x12

    Standing barbell curls (EZ bar)
    115x10
    115x10
    115x10

    Standing dumbbell curls
    45x10
    45x10
    45x10

    Hammer curls (dumbbell)
    35x10
    35x10
    35x10

    Upright Row (EZ bar)
    180x10
    180x10
    180x10

    Pull-ups
    3 sets of 10

    Trunk Rotators (with 45 pound plate)
    3 sets of 50

    Resistance Tube bands-OHP
    3 sets of 15

    Resistance Tube bands-Bent over row
    3 sets of 15

    Resistance Tube bands-bicep curls
    3 sets of 15

    Post-workout: ProMera Sports - Gluta Blast (2 scoops Mandarin flavor)

    Time of workout: 1 hour and 15 minutes

    Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  16. #196
    Registered User mirroroferised's Avatar
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    Sucks about the left arm AJ. Hasn't seemed to slow you down too much though. Good to see.
    365 255 480 in April! ...2019
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  17. #197
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
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    Originally Posted by mirroroferised View Post
    Sucks about the left arm AJ. Hasn't seemed to slow you down too much though. Good to see.
    It's either a strain or tennis elbow (or both). I've had the same thing before with my right arm in the past. Just hurts when curling heavy and OHP heavy.

    I need a good deload/break. I don't think I have taken a week off of lifting in a couple years. Wrapping up this 12 week cycle this week and then taking a cardio-only week I think. Then come back with a changed-up lifting regime afterwards. More core lifts and less repetitive motion stuff.
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  18. #198
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    Beast-Mode'd today.

    Week 12
    Day 2 (Chest)

    Pre-Workout: ProMera Sports - Amino-Tren (2 scoops Blue Raspberry flavor)

    Flat Bench Press (barbell)
    310x5
    310x5
    325x3
    325x3



    Flat Bench Press (dumbbell)
    60x12
    60x12
    60x12

    Incline Bench Press (barbell)
    265x5
    265x5
    280x3
    280x3


    Incline Bench Press (dumbbell)
    60x12
    60x12
    60x12

    Dips
    3 sets of 20

    Raised push-ups
    3 sets of 20

    Weighted Decline sit-ups (with 45 pound plate)
    3 sets of 20

    Trunk Rotators (with 45 pound plate)
    3 sets of 50

    Resistance Tube bands-Butterflies
    3 sets of 15

    Resistance Tube bands-Pulls
    3 sets of 15 (each arm)

    Post-workout: Phase8 (1 scoop vanilla flavor) and ProMera Sports - Gluta Blast (2 scoops Mandarin flavor)

    Time of workout: 1 hour and 15 minutes

    Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin
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  19. #199
    does curls in power racks yaaar's Avatar
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    I'd say that's a pretty good description of beast mode, heavy bench there.
    Don't listen to me, I'm in terrible shape.

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  20. #200
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    Originally Posted by yaaar View Post
    I'd say that's a pretty good description of beast mode, heavy bench there.
    12th week of a 12 week cycle. I've definitely gained some chest strength the last 11 weeks. I didn't used to like to do more than 315 for my last set (because I don't have a spot), but that 3 and a quarter went up no problem.
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  21. #201
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    Week 12
    Day 3 (Accessory Day)

    Arm injury was feeling a bit better today, so elected to do lateral and front raises again (albeit very light).

    Pre-Workout: ProMera Sports - Amino-Tren (2 scoops Blue Raspberry flavor)

    Triceps kickbacks (dumbbell)
    40x10 (each arm)
    40x10(each arm)
    40x10 (each arm)

    Lateral raises (dumbbell)
    40x10
    40x10
    40x10

    Single arm tricep pulley
    50x12 (each arm)
    50x12 (each arm)
    50x12 (each arm)

    Shoulder shrugs (barbell)
    275x15
    275x15
    275x15

    Shoulder shrugs (dumbbell)
    60x25
    60x25
    60x25

    Pull-ups (hammer-grip)
    3 sets of 10

    Front raises (dumbbell)
    25x10 (each arm)

    Resistance Tube bands-Behind head triceps extensions
    3 sets of 15

    Behind head triceps extensions (dumbbell)
    60x15
    60x15
    60x15

    Post-workout: ProMera Sports - Gluta Blast (2 scoop Mandarin flavor) and Phase8 (1 scoop Vanilla flavor)

    Time of workout: 1 hour and 5 minutes

    Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin
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  22. #202
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    Week 12
    Day 4 (Cardio)

    Pre-Workout: None

    5k run (on treadmill)

    Post-workout: ProMera Sports - Gluta Blast (2 scoops Mandarin flavor)

    Time of workout: 40 minutes (treadmill program has a warm-up walk and cool-down walk built into it).

    Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin
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  23. #203
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    Week 12
    Day 5 (secondary chest/ab day)

    Pre-Workout: None

    Decline Bench Press (barbell)
    265x12
    265x12
    265x12

    Close-grip Bench Press (barbell)
    210x12
    210x12
    210x12

    Leg raises (while hanging from pull-up bar)
    3 sets of 20

    Post-workout: ProMera Sports - Gluta Blast (2 scoops Mandarin flavor)

    Time of workout: 25 minutes

    Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin
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  24. #204
    Registered User ajdahlheimer's Avatar
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    Week 12
    Day 6 (Cardio)

    Pre-Workout: None

    5k run (on treadmill)

    Post-workout: ProMera Sports - Gluta Blast (2 scoops Mandarin flavor)

    Time of workout: 40 minutes (treadmill program has a warm-up walk and cool-down walk built into it).

    Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin
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  25. #205
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    Deloading this week.

    Bench vid from this morning.

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  26. #206
    Registered User ajdahlheimer's Avatar
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    Taking this week off of lifting, before starting a new 12 week cycle/new lifting routine next week.

    Still doing my cardio this week though if only to "get my fix".

    5k run (on treadmill)

    Time of workout: 40 minutes (treadmill program has a warm-up walk and cool-down walk built into it).

    Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin
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  27. #207
    Registered User ajdahlheimer's Avatar
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    Another 5k on the treadmill today. Supposed to be my week off of lifting, but I'd be lying if I said I didn't at least mess around with some weights a little before my run.
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  28. #208
    Registered User ajdahlheimer's Avatar
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    Did another 5k run on the treadmill yesterday (3rd one of my off-week). Back in the saddle again with lifting kicking off a whole new cycle this morning. New modified workout to incorporate my new Swiss bar. Really like the variety it adds. Weights will look a bit odd with the Swiss bar, since this bar weighs 33 pounds instead of the traditional 45.

    Week 1
    Day 1 (Shoulders/Biceps)


    Pre-Workout: N.O. X-Plode (2 scoops Grape flavor)

    Overhead Press (w/33 pound Swiss bar)
    133x12
    133x12
    148x8
    148x8

    Overhead Press (dumbbells)
    50x10
    50x10
    50x10

    Preacher Curls (EZ bar)
    115x8
    115x8
    115x8

    Dumbbell Curls
    45x9
    45x9
    45x9

    Barbell Curls (w/33 pound Swiss Bar)
    93x10
    93x10
    93x10

    Pull-ups (hammer-grip)
    3 sets of 10

    Trunk Rotators (with 45 pound plate)
    3 sets of 50

    Reverse Curls (EZ bar)
    75x10
    75x10
    75x10

    Resistance Tube bands-OHP
    3 sets of 15

    Resistance Tube bands-Bent over row
    3 sets of 15

    Resistance Tube bands-bicep curls
    3 sets of 15

    Post-workout: Phase8 (1 scoop vanilla flavor)

    Time of workout: 1 hour and 30 minutes

    Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin

    Pic w/new Swiss Bar:

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  29. #209
    Registered User ajdahlheimer's Avatar
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    Week 1
    Day 2 (Chest)

    Pre-Workout: None

    Flat Bench Press (barbell)
    260x12
    260x12
    275x8
    275x8

    Flat Bench Press (dumbbell)
    60x12
    60x12
    60x12

    Incline Bench Press (barbell)
    185x12
    185x12
    200x8
    200x8

    Incline Bench Press (dumbbell)
    60x12
    60x12
    60x12

    Dips
    3 sets of 20

    Raised push-ups
    3 sets of 20

    Weighted Decline sit-ups (with 45 pound plate)
    3 sets of 20

    Trunk Rotators (with 45 pound plate)
    3 sets of 50

    Resistance Tube bands-Butterflies
    3 sets of 15

    Resistance Tube bands-Pulls
    3 sets of 15 (each arm)

    Post-workout: Phase8 (1 scoop vanilla flavor)

    Time of workout: 1 hour and 20 minutes

    Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin
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  30. #210
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    Week 1
    Day 3 (Accessory Day)

    Pre-Workout: N.O. X-plode (1.5 scoops Grape flavor)

    Upright Row (EZ bar)
    175x10
    175x10
    175x10

    Bent Over Rows (Swiss bar)
    123x10
    123x10
    123x10

    Triceps Kickbacks (dumbbell)
    45x10 (each arm)
    45x10 (each arm)
    45x10 (each arm)

    Single arm tricep pulley
    50x12 (each arm)
    50x12 (each arm)
    50x12 (each arm)

    Shoulder shrugs (barbell)
    275x15
    275x15
    275x15

    Shoulder shrugs (dumbbell)
    60x25
    60x25
    60x25

    Pull-ups
    3 sets of 10

    Front Raises (Swiss bar)
    83x10
    83x10
    83x10

    Resistance Tube bands-Behind head triceps extensions
    3 sets of 15

    Behind head triceps extensions (dumbbell)
    60x15
    60x15
    60x15

    Post-workout: Phase8 (1 scoop vanilla flavor)

    Time of workout: 1 hour and 5 minutes

    Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin
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