Week 7
Day 5 (Back/Abs)
Pre-Workout: Smoothie
Hex Bar Dead lifts +
325x8
325x8
345x5
345x5
Seated Cable Pull-downs (Super Lat-bar)
170x8
170x8
170x8
Seated Cable Rows w/V-Grip +
235x8
235x8
235x8
Meadows Rows w/Landmine
100x8
100x8
100x8
Cable crunches +
3 sets of 25 with 95 pounds
Wrist-Roller
3 sets of 5 with 10 pounds
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
|
-
10-07-2021, 05:28 AM #2581
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,603
- Rep Power: 104520
Epic Beard Man crew
My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
-
10-08-2021, 05:51 AM #2582
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,603
- Rep Power: 104520
Week 7
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: None
Standing OHP (Swiss Bar)
175x8
175x8
190x5
190x5
Weighted Dips +
BW+25x20
BW+25x20
BW+25x20
Lateral Raises (Dumbbells)
50x8
50x8
50x8
Y-T-W-L's
Lightweight Resistance Bands
Spider Curls (Dumbbells)
45x8
45x8
45x8
Single arm overhead triceps extension (Dumbbells)
45x8
45x8
45x8
Hammer Curls (Dumbbells)
60x8
60x8
60x8
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 1 hour 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
-
10-08-2021, 05:52 AM #2583
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,603
- Rep Power: 104520
Week 7
Day 7 (Cardio)
Pre-Workout: None
3.5 mile outdoor run
Post-workout: None
Time of workout: 34 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), 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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10-11-2021, 06:29 AM #2584
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,603
- Rep Power: 104520
Week 8
Day 1 (Back/abs)
Pre-Workout: None
Landmine Rows with Lat-Blaster attachment +
230x8
230x8
230x8
Upright Rows (EZ bar) +
175x8
175x8
175x8
Reverse Flies (Dumbbells)
55x8
55x8
55x8
Seal Rows (Dumbbells)
100x8
100x8
100x8
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), Chrondroitin (275mg), and a Multi-vitaminEpic Beard Man crew
My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
-
-
10-11-2021, 06:30 AM #2585
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,603
- Rep Power: 104520
Week 8
Day 2 (Chest/Shoulders)
Pre-Workout: Waffle
Bench Press (Barbell)
250x8
250x8
265x5
265x5
Incline Bench Press (Swiss Bar-wide Grip)
200x8
200x8
200x8
Incline Butterflies (Dumbbells)
60x10
60x10
60x10
Front Raises (Dumbbells)
50x8
50x8
50x8
Cable Curls from a squatting position
85x8
85x8
85x8
Triceps Cable Extension (Rope)
70x8
70x8
70x8
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), and a Multi-vitaminEpic Beard Man crew
My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
-
10-12-2021, 05:12 AM #2586
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,603
- Rep Power: 104520
Week 8
Day 3 (Cardio)
Pre-Workout: None
20 minute skip-rope routine
1 hour walk
Y-T-W-L's with light weight bands
Lat Pull-downs w/Neutral Grip Super Lat Bar
180x8
180x8
180x8
Weighted Pullup's (Wide-grip)
BW+25x10
BW+25x10
BW+25x10
Hanging Leg Raises
BWx20
BWx20
BWx20
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
-
10-13-2021, 05:32 AM #2587
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,603
- Rep Power: 104520
Week 8
Day 4 (Legs/Traps)
Pre-Workout: Smoothie
Back Squats
275x8
275x8
295x5
295x5
Hex Bar Shrugs
350x15
350x15
350x15
Single Arm Shrugs - Hex Bar
155x15
155x15
155x15
Hanging Leg Raises
BWx20
BWx20
BWx20
Post-workout: None
Time of workout: 45 minutes
Additional cardio: 1 hour 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
-
10-14-2021, 04:59 AM #2588
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,603
- Rep Power: 104520
Week 8
Day 5 (Back/Abs)
Pre-Workout: Smoothie
Hex Bar Dead lifts
330x8
330x8
350x5
350x5
Seated Cable Pull-downs (Super Lat-bar)
170x8
170x8
170x8
Seated Cable Rows w/V-Grip
240x8
240x8
240x8
Meadows Rows w/Landmine
100x8
100x8
100x8
Cable crunches
3 sets of 25 with 100 pounds
Wrist-Roller
3 sets of 5 with 10 pounds
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour walk
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
-
-
10-15-2021, 05:07 AM #2589
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,603
- Rep Power: 104520
Week 8
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: None
Standing OHP (Swiss Bar)
175x8
175x8
190x5
190x5
Weighted Dips
BW+30x20
BW+30x20
BW+30x20
Lateral Raises (Dumbbells)
50x8
50x8
50x8
Y-T-W-L's
Lightweight Resistance Bands
Spider Curls (Dumbbells)
45x8
45x8
45x8
Single arm overhead triceps extension (Dumbbells)
45x8
45x8
45x8
Hammer Curls (Dumbbells)
60x8
60x8
60x8
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 1 hour 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
-
10-15-2021, 06:08 AM #2590
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,603
- Rep Power: 104520
Week 8
Day 7 (Cardio)
Pre-Workout: None
3.5 mile outdoor run
Post-workout: None
Time of workout: 34 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: Fasted cardio. Brisk 43 degrees this morning. Might be the treadmill going forward for these.Epic Beard Man crew
My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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10-16-2021, 09:48 AM #2591
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,603
- Rep Power: 104520
Week 9
Day 1 (Back/abs)
Pre-Workout: Eggs, hash browns, sausage
Landmine Rows with Lat-Blaster attachment
245x5
245x5
245x5
Upright Rows (EZ bar) +
190x5
190x5
190x5
Reverse Flies (Dumbbells)
60x6
60x6
60x6
Seal Rows (Dumbbells)
110x5
110x5
110x5
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
Post-workout: Undefined Nutrition Persist Whey Protein Isolate - Vanilla flavor (one scoop) w/Almond milk
Time of workout: 1 hour
Additional cardio: None
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
-
10-18-2021, 08:53 AM #2592
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,603
- Rep Power: 104520
Week 9
Day 2 (Chest/Shoulders)
Pre-Workout: Egg sandwich, coffee
Bench Press (Barbell)
270x5
270x5
285x3
285x3
Incline Bench Press (Swiss Bar-wide Grip) +
215x5
215x5
215x5
Incline Butterflies (Dumbbells)
60x10
60x10
60x10
Front Raises (Dumbbells)
55x6
55x6
55x6
Cable Curls from a squatting position +
85x8
85x8
85x8
Triceps Cable Extension (Rope)
70x8
70x8
70x8
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), and a Multi-vitaminEpic Beard Man crew
My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
-
-
10-19-2021, 06:13 AM #2593
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,603
- Rep Power: 104520
Week 9
Day 3 (Cardio)
Pre-Workout: None
20 minute skip-rope routine
1 hour walk
Y-T-W-L's with light weight bands
Lat Pull-downs w/Neutral Grip Super Lat Bar
210x5
210x5
210x5
Weighted Pullup's (Wide-grip)
BW+25x10
BW+25x10
BW+25x10
Hanging Leg Raises
BWx20
BWx20
BWx20
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
-
10-20-2021, 05:58 AM #2594
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,603
- Rep Power: 104520
Week 9
Day 4 (Legs/Traps)
Pre-Workout: Smoothie
Back Squats
300x5
300x5
320x5
320x5
Hex Bar Shrugs +
350x15
350x15
350x15
Single Arm Shrugs - Hex Bar
155x15
155x15
155x15
Hanging Leg Raises
BWx20
BWx20
BWx20
Post-workout: None
Time of workout: 45 minutes
Additional cardio: 1 hour 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
-
10-21-2021, 05:53 AM #2595
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,603
- Rep Power: 104520
Week 9
Day 5 (Back/Abs)
Pre-Workout: Smoothie
Hex Bar Dead lifts
355x5
355x5
375x3
375x3
Seated Cable Pull-downs (Super Lat-bar) +
185x5
185x5
185x5
Seated Cable Rows w/V-Grip +
260x5
260x5
260x5
Meadows Rows w/Landmine
115x5
115x5
115x5
Cable crunches
3 sets of 25 with 100 pounds
Wrist-Roller
3 sets of 5 with 10 pounds
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour walk
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
-
10-22-2021, 05:15 AM #2596
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,603
- Rep Power: 104520
Week 9
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: None
Standing OHP (Swiss Bar) +
190x5
190x5
210x3
210x3
Weighted Dips +
BW+30x20
BW+30x20
BW+30x20
Lateral Raises (Dumbbells)
55x6
55x6
55x6
Y-T-W-L's
Lightweight Resistance Bands
Spider Curls (Dumbbells)
50x6
50x6
50x6
Single arm overhead triceps extension (Dumbbells) +
50x6
50x6
50x6
Hammer Curls (Dumbbells)
60x8
60x8
60x8
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 1 hour 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
-
-
10-22-2021, 05:17 AM #2597
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,603
- Rep Power: 104520
Week 9
Day 7 (Cardio)
Pre-Workout: None
5k run (on treadmill)
Post-workout: None
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 (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: Fasted cardio.Epic Beard Man crew
My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
-
10-24-2021, 04:49 PM #2598
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,603
- Rep Power: 104520
Week 10
Day 1 (Back/abs)
Pre-Workout: Bacon and Eggs
Landmine Rows with Lat-Blaster attachment +
245x5
245x5
245x5
Upright Rows (EZ bar) +
195x5
195x5
195x5
Reverse Flies (Dumbbells)
60x8
60x8
60x8
Seal Rows (Dumbbells)
110x5
110x5
110x5
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), Chrondroitin (275mg), and a Multi-vitaminEpic Beard Man crew
My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
-
10-25-2021, 05:12 AM #2599
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,603
- Rep Power: 104520
Week 10
Day 2 (Chest/Shoulders)
Pre-Workout: Eggs, Bacon, Pancakes
Bench Press (Barbell) +
270x5
270x5
285x3
285x3
Incline Bench Press (Swiss Bar-wide Grip) +
220x5
220x5
220x5
Incline Butterflies (Dumbbells)
60x10
60x10
60x10
Front Raises (Dumbbells)
55x6
55x6
55x6
Cable Curls from a squatting position +
90x8
90x8
90x8
Triceps Cable Extension (Rope) +
70x8
70x8
70x8
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), and a Multi-vitaminEpic Beard Man crew
My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
-
10-26-2021, 05:19 AM #2600
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,603
- Rep Power: 104520
Week 10
Day 3 (Cardio)
Pre-Workout: None
20 minute skip-rope routine
1 hour walk
Y-T-W-L's with light weight bands
Lat Pull-downs w/Neutral Grip Super Lat Bar
210x5
210x5
210x5
Weighted Pullup's (Wide-grip)
BW+25x10
BW+25x10
BW+25x10
Hanging Leg Raises
BWx20
BWx20
BWx20
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
-
-
10-27-2021, 05:53 AM #2601
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,603
- Rep Power: 104520
Week 10
Day 4 (Legs/Traps)
Pre-Workout: Smoothie
Back Squats +
300x5
300x5
320x5
320x5
Hex Bar Shrugs
355x15
355x15
355x15
Single Arm Shrugs - Hex Bar
155x15
155x15
155x15
Hanging Leg Raises
BWx20
BWx20
BWx20
Post-workout: None
Time of workout: 45 minutes
Additional cardio: 1 hour 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
-
10-28-2021, 05:42 AM #2602
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,603
- Rep Power: 104520
Week 10
Day 5 (Back/Abs)
Pre-Workout: Smoothie
Hex Bar Dead lifts
355x5
355x5
375x3
375x3
Seated Cable Pull-downs (Super Lat-bar)
190x5
190x5
190x5
Seated Cable Rows w/V-Grip +
265x5
265x5
265x5
Meadows Rows w/Landmine +
115x5
115x5
115x5
Cable crunches
3 sets of 25 with 100 pounds
Wrist-Roller
3 sets of 5 with 10 pounds
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 1 hour walk
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
-
10-29-2021, 05:25 AM #2603
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,603
- Rep Power: 104520
Week 10
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: None
Standing OHP (Swiss Bar)
195x5
195x5
210x3
210x3
Weighted Dips +
BW+30x20
BW+30x20
BW+30x20
Lateral Raises (Dumbbells)
55x6
55x6
55x6
Y-T-W-L's
Lightweight Resistance Bands
Spider Curls (Dumbbells)
50x6
50x6
50x6
Single arm overhead triceps extension (Dumbbells)
55x6
55x6
55x6
Hammer Curls (Dumbbells)
60x8
60x8
60x8
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour 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
-
10-29-2021, 05:26 AM #2604
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,603
- Rep Power: 104520
Week 10
Day 7 (Cardio)
Pre-Workout: None
5k run (on treadmill)
Post-workout: None
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 (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
-
-
10-30-2021, 11:35 AM #2605
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,603
- Rep Power: 104520
Week 11
Day 1 (Back/abs)
Pre-Workout: None
Landmine Rows with Lat-Blaster attachment +
250x5
250x5
250x5
Upright Rows (EZ bar)
200x5
200x5
200x5
Reverse Flies (Dumbbells)
60x8
60x8
60x8
Seal Rows (Dumbbells)
110x5
110x5
110x5
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), Chrondroitin (275mg), Zinc (50mg), and a Multi-vitaminEpic Beard Man crew
My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
-
11-01-2021, 10:59 AM #2606
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,603
- Rep Power: 104520
Week 11
Day 2 (Chest/Shoulders)
Pre-Workout: Bagel
Bench Press (Barbell)
275x5
275x5
290x3
290x3
Incline Bench Press (Swiss Bar-wide Grip)
225x5
225x5
225x5
Incline Butterflies (Dumbbells)
60x10
60x10
60x10
Front Raises (Dumbbells)
55x6
55x6
55x6
Cable Curls from a squatting position
95x8
95x8
95x8
Triceps Cable Extension (Rope)
75x8
75x8
75x8
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
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11-02-2021, 06:51 AM #2607
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,603
- Rep Power: 104520
Week 11
Day 3 (Cardio)
Pre-Workout: None
20 minute skip-rope routine
1 hour walk
Y-T-W-L's with light weight bands
Lat Pull-downs w/Neutral Grip Super Lat Bar
210x5
210x5
210x5
Weighted Pullup's (Wide-grip)
BW+25x10
BW+25x10
BW+25x10
Hanging Leg Raises
BWx20
BWx20
BWx20
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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11-03-2021, 05:29 AM #2608
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,603
- Rep Power: 104520
Week 11
Day 4 (Legs/Traps)
Pre-Workout: Smoothie
Back Squats +
305x5
305x5
325x5
325x5
Hex Bar Shrugs
355x15
355x15
355x15
Single Arm Shrugs - Hex Bar
155x15
155x15
155x15
Hanging Leg Raises
BWx20
BWx20
BWx20
Post-workout: None
Time of workout: 45 minutes
Additional cardio: 1 hour 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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11-04-2021, 05:46 AM #2609
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,603
- Rep Power: 104520
Week 11
Day 5 (Back/Abs)
Pre-Workout: Smoothie
Hex Bar Dead lifts +
355x5
355x5
375x3
375x3
Seated Cable Pull-downs (Super Lat-bar) +
190x5
190x5
190x5
Seated Cable Rows w/V-Grip +
270x5
270x5
270x5
Meadows Rows w/Landmine
120x5
120x5
120x5
Cable crunches
3 sets of 25 with 100 pounds
Wrist-Roller
3 sets of 5 with 10 pounds
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour walk
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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11-05-2021, 04:59 AM #2610
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,603
- Rep Power: 104520
Week 11
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: None
Standing OHP (Swiss Bar)
195x5
195x5
210x3
210x3
Weighted Dips
BW+35x20
BW+35x20
BW+35x20
Lateral Raises (Dumbbells)
55x6
55x6
55x6
Y-T-W-L's
Lightweight Resistance Bands
Spider Curls (Dumbbells)
50x6
50x6
50x6
Single arm overhead triceps extension (Dumbbells)
55x6
55x6
55x6
Hammer Curls (Dumbbells)
60x8
60x8
60x8
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 1 hour 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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