Week 5
Day 4 (Legs/Traps)
Pre-Workout: None
Back Squats +
270x8
270x8
290x5
290x5
Hex Bar Shrugs
350x15
350x15
350x15
Single Arm Shrugs - Hex Bar
140x15
140x15
140x15
Single Arm Overhead Triceps Extension (Dumbbell)
45x8
45x8
45x8
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour walk with weighted vest
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
|
-
06-22-2022, 05:39 AM #2821
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,601
- Rep Power: 104520
Epic Beard Man crew
My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
-
06-23-2022, 05:25 AM #2822
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,601
- Rep Power: 104520
Week 5
Day 5 (Back/Abs)
Pre-Workout: None
Hex Bar Dead lifts +
315x8
315x8
335x5
335x5
Seated Pull-downs (Super Lat bar) +
160x8
160x8
160x8
Landmine Rows
110x8
110x8
110x8
Banding lying Dumbbell Triceps Extension
30x8
30x8
30x8
Cable crunches
3 sets of 25 with 95 pounds
Wrist-Roller
3 sets of 5 with 12.5 pounds
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour walk with weighted vest
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), Zinc (50mg), and a Multi-vitaminEpic Beard Man crew
My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
-
06-24-2022, 06:54 AM #2823
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,601
- Rep Power: 104520
Week 5
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: None
Military Press +
165x8
165x8
180x5
180x5
Weighted Dips
BW+25x20
BW+25x20
BW+25x20
Y-T-W-L's
Lightweight Resistance Bands
Landmine Press
100x8
100x8
100x8
Standing Dumbbell Curls +
50x8
50x8
50x8
Triceps Cable Extension (Rope)
75x8
75x8
75x8
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 1 hour walk with weighted vest
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), 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
-
06-24-2022, 08:30 AM #2824
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,601
- Rep Power: 104520
Week 5
Day 7 (Cardio)
Pre-Workout: None
3.5 mile treadmill walk with weighted vest
Post-workout: None
Time of workout: 60 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), 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
-
-
06-25-2022, 11:33 AM #2825
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,601
- Rep Power: 104520
Week 6
Day 1 (Back/abs)
Pre-Workout: Bacon, eggs, toast
Landmine Rows with Lat-Blaster attachment
215x8
215x8
215x8
Upright Rows - EZ Bar +
150x8
150x8
150x8
Seal Rows (Dumbbells)
100x8
100x8
100x8
Close Grip Pin Press
240x8
240x8
240x8
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
Post-workout: None
Time of workout: 1 hour
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), 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
-
06-26-2022, 09:45 AM #2826
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,601
- Rep Power: 104520
Week 6
Day 2 (Chest/Shoulders)
Pre-Workout: None
Incline Bench Press (Barbell) +
215x8
215x8
230x5
230x5
Reverse-grip Bench Press
205x8
205x8
205x8
Decline Butterflies (Dumbbells)
55x8
55x8
55x8
Stranding OHP (Hex bar) +
145x8
145x8
145x8
Cable Curls from squatting position
80x8
80x8
80x8
Triceps Pulldown w/14" bar
100x10
100x10
100x10
Post-workout: None
Time of workout: 1 hour
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), 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
-
06-28-2022, 05:12 AM #2827
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,601
- Rep Power: 104520
Week 6
Day 3 (Cardio)
Pre-Workout: None
20 minute skip-rope routine
1 hour walk with weighted vest
Y-T-W-L's with light weight bands
Weighted Pullup's (wide-grip)
BW+25x10
BW+25x10
BW+25x10
Hanging Leg Raises
BWx20
BWx20
BWx20
Triceps Cable Push-aways (Rope)
70x8
70x8
70x8
Standing Single Arm Cable Rows
70x8
70x8
70x8
Post-workout: None
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), 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
-
06-29-2022, 04:47 AM #2828
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,601
- Rep Power: 104520
Week 6
Day 4 (Legs/Traps)
Pre-Workout: None
Back Squats +
275x8
275x8
295x5
295x5
Hex Bar Shrugs
350x15
350x15
350x15
Single Arm Shrugs - Hex Bar
140x15
140x15
140x15
Single Arm Overhead Triceps Extension (Dumbbell)
45x8
45x8
45x8
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour walk with weighted vest
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), 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
-
-
06-30-2022, 05:13 AM #2829
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,601
- Rep Power: 104520
Week 6
Day 5 (Back/Abs)
Pre-Workout: None
Hex Bar Dead lifts +
320x8
320x8
340x5
340x5
Seated Pull-downs (Super Lat bar) +
165x8
165x8
165x8
Landmine Rows
110x8
110x8
110x8
Banding lying Dumbbell Triceps Extension
30x8
30x8
30x8
Cable crunches
3 sets of 25 with 95 pounds
Wrist-Roller
3 sets of 5 with 12.5 pounds
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour walk with weighted vest
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), Zinc (50mg), and a Multi-vitaminEpic Beard Man crew
My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
-
07-01-2022, 04:12 AM #2830
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,601
- Rep Power: 104520
Week 6
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: None
Military Press
170x8
170x8
185x5
185x5
Weighted Dips
BW+25x20
BW+25x20
BW+25x20
Y-T-W-L's
Lightweight Resistance Bands
Landmine Press
100x8
100x8
100x8
Standing Dumbbell Curls
55x8
55x8
55x8
Triceps Cable Extension (Rope)
75x8
75x8
75x8
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 1 hour walk with weighted vest
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Note: Military Presses felt good.Epic Beard Man crew
My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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07-02-2022, 06:56 AM #2831
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,601
- Rep Power: 104520
Week 6
Day 7 (Cardio)
Pre-Workout: None
3.4 mile outdoor run
Post-workout: None
Time of workout: 33 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), 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
-
07-02-2022, 06:57 AM #2832
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,601
- Rep Power: 104520
Week 7
Day 1 (Back/abs)
Pre-Workout: Eggs, toast
Landmine Rows with Lat-Blaster attachment
215x8
215x8
215x8
Upright Rows - EZ Bar +
155x8
155x8
155x8
Seal Rows (Dumbbells)
100x8
100x8
100x8
Close Grip Pin Press +
240x8
240x8
240x8
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
Post-workout: None
Time of workout: 1 hour
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), 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
-
-
07-04-2022, 02:09 PM #2833
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,601
- Rep Power: 104520
Week 7
Day 2 (Chest/Shoulders)
Pre-Workout: None
Incline Bench Press (Barbell)
220x8
220x8
235x5
235x5
Reverse-grip Bench Press
205x8
205x8
205x8
Decline Butterflies (Dumbbells) +
55x8
55x8
55x8
Stranding OHP (Hex bar) +
150x8
150x8
150x8
Cable Curls from squatting position
80x8
80x8
80x8
Triceps Pulldown w/14" bar
100x10
100x10
100x10
Post-workout: None
Time of workout: 1 hour
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), 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
-
07-04-2022, 02:10 PM #2834
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,601
- Rep Power: 104520
Week 7
Day 3 (Cardio)
Pre-Workout: None
20 minute skip-rope routine
1 hour walk with weighted vest
Y-T-W-L's with light weight bands
Weighted Pullup's (wide-grip)
BW+25x10
BW+25x10
BW+25x10
Hanging Leg Raises
BWx20
BWx20
BWx20
Triceps Cable Push-aways (Rope)
70x8
70x8
70x8
Standing Single Arm Cable Rows
70x8
70x8
70x8
Post-workout: None
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), 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
-
07-06-2022, 05:38 AM #2835
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,601
- Rep Power: 104520
Week 7
Day 4 (Legs/Traps)
Pre-Workout: None
Back Squats
280x8
280x8
300x5
300x5
Hex Bar Shrugs
350x15
350x15
350x15
Single Arm Shrugs - Hex Bar
140x15
140x15
140x15
Single Arm Overhead Triceps Extension (Dumbbell)
45x8
45x8
45x8
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour walk with weighted vest
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), 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
-
07-07-2022, 05:17 AM #2836
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,601
- Rep Power: 104520
Week 7
Day 5 (Back/Abs)
Pre-Workout: None
Hex Bar Dead lifts +
325x8
325x8
345x5
345x5
Seated Pull-downs (Super Lat bar) +
170x8
170x8
170x8
Landmine Rows
110x8
110x8
110x8
Banding lying Dumbbell Triceps Extension
30x8
30x8
30x8
Cable crunches
3 sets of 25 with 95 pounds
Wrist-Roller
3 sets of 5 with 12.5 pounds
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour walk with weighted vest
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), Zinc (50mg), and a Multi-vitaminEpic Beard Man crew
My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
-
-
07-08-2022, 05:25 AM #2837
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,601
- Rep Power: 104520
Week 7
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: None
Military Press
170x8
170x8
185x5
185x5
Weighted Dips
BW+25x20
BW+25x20
BW+25x20
Y-T-W-L's
Lightweight Resistance Bands
Landmine Press
100x8
100x8
100x8
Standing Dumbbell Curls
55x8
55x8
55x8
Triceps Cable Extension (Rope)
75x8
75x8
75x8
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 1 hour walk with weighted vest
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), 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
-
07-08-2022, 05:28 AM #2838
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,601
- Rep Power: 104520
Week 7
Day 7 (Cardio)
Pre-Workout: None
3.4 mile outdoor run
Post-workout: None
Time of workout: 33 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), 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
-
07-10-2022, 04:01 PM #2839
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,601
- Rep Power: 104520
Week 8
Day 1 (Back/abs)
Pre-Workout: Bacon and Eggs
Landmine Rows with Lat-Blaster attachment
215x8
215x8
215x8
Upright Rows - EZ Bar +
160x8
160x8
160x8
Seal Rows (Dumbbells)
100x8
100x8
100x8
Close Grip Pin Press +
245x8
245x8
245x8
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
Post-workout: None
Time of workout: 1 hour
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitaminLast edited by ajdahlheimer; 07-13-2022 at 05:16 AM.
Epic Beard Man crew
My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
-
07-11-2022, 02:14 PM #2840
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,601
- Rep Power: 104520
Week 8
Day 2 (Chest/Shoulders)
Pre-Workout: None
Incline Bench Press (Barbell)
225x8
225x8
240x5
240x5
Reverse-grip Bench Press
205x8
205x8
205x8
Decline Butterflies (Dumbbells)
60x8
60x8
60x8
Stranding OHP (Hex bar) +
155x8
155x8
155x8
Cable Curls from squatting position +
80x8
80x8
80x8
Triceps Pulldown w/14" bar +
100x10
100x10
100x10
Post-workout: None
Time of workout: 1 hour
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin[/QUOTE]Epic Beard Man crew
My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
-
-
07-11-2022, 02:15 PM #2841
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,601
- Rep Power: 104520
Week 8
Day 3 (Cardio)
Pre-Workout: None
20 minute skip-rope routine
1 hour walk with weighted vest
Y-T-W-L's with light weight bands
Weighted Pullup's (wide-grip)
BW+25x10
BW+25x10
BW+25x10
Hanging Leg Raises
BWx20
BWx20
BWx20
Triceps Cable Push-aways (Rope)
70x8
70x8
70x8
Standing Single Arm Cable Rows
70x8
70x8
70x8
Post-workout: None
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), 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
-
07-13-2022, 05:17 AM #2842
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,601
- Rep Power: 104520
Week 8
Day 4 (Legs/Traps)
Pre-Workout: None
Back Squats
280x8
280x8
300x5
300x5
Hex Bar Shrugs
350x15
350x15
350x15
Single Arm Shrugs - Hex Bar
140x15
140x15
140x15
Single Arm Overhead Triceps Extension (Dumbbell)
45x8
45x8
45x8
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour walk with weighted vest
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), 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
-
07-14-2022, 05:26 AM #2843
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,601
- Rep Power: 104520
Week 8
Day 5 (Back/Abs)
Pre-Workout: None
Hex Bar Dead lifts
330x8
330x8
350x5
350x5
Seated Pull-downs (Super Lat bar)
175x8
175x8
175x8
Landmine Rows
110x8
110x8
110x8
Banding lying Dumbbell Triceps Extension
30x8
30x8
30x8
Cable crunches
3 sets of 25 with 95 pounds
Wrist-Roller
3 sets of 5 with 12.5 pounds
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour walk with weighted vest
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), Zinc (50mg), and a Multi-vitaminEpic Beard Man crew
My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
-
07-16-2022, 07:13 AM #2844
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,601
- Rep Power: 104520
Week 8
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: None
Military Press
175x8
175x8
190x5
190x5
Weighted Dips
BW+25x20
BW+25x20
BW+25x20
Y-T-W-L's
Lightweight Resistance Bands
Landmine Press
100x8
100x8
100x8
Standing Dumbbell Curls
55x8
55x8
55x8
Single Arm Triceps Extension (cable)
40x8
40x8
40x8
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 1 hour walk with weighted vest
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), 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
-
-
07-16-2022, 07:14 AM #2845
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,601
- Rep Power: 104520
Week 8
Day 7 (Cardio)
Pre-Workout: None
3.5 mile treadmill walk with weighted vest
Post-workout: None
Time of workout: 60 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), 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
-
07-16-2022, 11:18 AM #2846
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,601
- Rep Power: 104520
Week 9
Day 1 (Back/abs)
Pre-Workout: Bacon and Waffle
Landmine Rows with Lat-Blaster attachment +
230x5
230x5
230x5
Upright Rows - EZ Bar +
175x5
175x5
175x5
Seal Rows (Dumbbells)
110x6
110x6
110x6
Close Grip Pin Press +
260x5
260x5
260x5
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
Post-workout: None
Time of workout: 1 hour
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), 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
-
07-18-2022, 08:07 AM #2847
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,601
- Rep Power: 104520
Week 9
Day 2 (Chest/Shoulders)
Pre-Workout: None
Incline Bench Press (Barbell)
245x5
245x5
260x3
260x3
Reverse-grip Bench Press
225x5
225x5
225x5
Decline Butterflies (Dumbbells)
60x8
60x8
60x8
Stranding OHP (Hex bar) +
175x5
175x5
175x5
Cable Curls from squatting position
85x8
85x8
85x8
Triceps Pulldown w/14" bar
105x10
105x10
105x10
Post-workout: None
Time of workout: 1 hour
Additional cardio: 30 minute walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), 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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07-19-2022, 05:19 AM #2848
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,601
- Rep Power: 104520
Week 9
Day 3 (Cardio)
Pre-Workout: None
20 minute skip-rope routine
1 hour walk with weighted vest
Y-T-W-L's with light weight bands
Weighted Pullup's (wide-grip)
BW+25x10
BW+25x10
BW+25x10
Hanging Leg Raises
BWx20
BWx20
BWx20
Triceps Cable Push-aways (Rope)
70x8
70x8
70x8
Standing Single Arm Cable Rows +
70x8
70x8
70x8
Post-workout: None
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), 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
-
-
07-20-2022, 05:22 AM #2849
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,601
- Rep Power: 104520
Week 9
Day 4 (Legs/Traps)
Pre-Workout: None
Back Squats +
305x5
305x5
325x3
325x3
Hex Bar Shrugs
350x15
350x15
350x15
Single Arm Shrugs - Hex Bar
145x15
145x15
145x15
Single Arm Overhead Triceps Extension (Dumbbell)
45x8
45x8
45x8
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour walk with weighted vest
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), 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
-
07-21-2022, 05:46 AM #2850
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,601
- Rep Power: 104520
Week 9
Day 5 (Back/Abs)
Pre-Workout: None
Hex Bar Dead lifts
355x5
355x5
375x3
375x3
Seated Pull-downs (Super Lat bar) +
190x5
190x5
190x5
Landmine Rows
125x8
125x8
125x8
Banding lying Dumbbell Triceps Extension
35x8
35x8
35x8
Cable crunches +
3 sets of 25 with 95 pounds
Wrist-Roller
3 sets of 5 with 12.5 pounds
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour walk with weighted vest
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (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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