Week 7
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 +
170x8
170x8
170x8
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-vitamin
|
-
03-19-2024, 05:20 AM #3421
- 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
-
03-20-2024, 04:57 AM #3422
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,601
- Rep Power: 104520
Week 7
Day 4
Pre-Workout: Smoothie
Back Squat +
270x8
270x8
290x5
290x5
Hex Bar Deadlifts off Crash-Pads
340x8
340x8
340x8
Hex Bar Shrugs
350x15
350x15
350x15
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-vitaminLast edited by ajdahlheimer; 03-27-2024 at 05:00 AM.
Epic Beard Man crew
My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
-
03-21-2024, 05:53 AM #3423
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,601
- Rep Power: 104520
Week 7
Day 5
Pre-Workout: None
Standing OHP (Dumbbells) +
75x8
75x8
75x8
Reverse-Grip Bench Press (Barbell)
210x8
210x8
210x8
Bradford Presses (Barbell)
145x8
145x8
145x8
Landmine Press
105x8
105x8
105x8
Neutral-Grip Raised Pushups
BWx25
BWx25
BWx25
Cable Crunches
100x25
100x25
100x25
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
-
03-22-2024, 02:47 AM #3424
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,601
- Rep Power: 104520
Week 7
Day 6
Pre-Workout: None
Dumbbell Curls +
50x8
50x8
50x8
EZ Bar Curls +
135x8
135x8
135x8
Weighted Neutral-Grip Pullups
BW+20 x10
BW+20 x10
BW+20 x10
Single Arm Landmine Rows +
95x8
95x8
95x8
Behind the neck Triceps Extension (Rope with Ergo handles)
65x8
65x8
65x8
Triceps pushdown (Rope with Ergo handles)
90x8
90x8
90x8
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
-
-
03-23-2024, 10:14 AM #3425
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,601
- Rep Power: 104520
Week 7
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
-
03-23-2024, 10:17 AM #3426
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,601
- Rep Power: 104520
Week 8
Day 1
Pre-Workout: Bacon, Eggs, Coffee
Lat Pulldowns (Super Lat-Bar)
165x8
165x8
165x8
Seated Cable Rows (Super Lat-Bar)
220x8
220x8
Landmine Rows with Lat-Blaster Attachment
220x8
220x8
220x8
Bent Over Rows w/EZ bar (neutral grip holding plates)
185x8
185x8
185x8
Single Arm Seated Cable Rows
80x8
80x8
80x8
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: 35 minutes on Elliptical Machine
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
-
03-25-2024, 05:37 AM #3427
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,601
- Rep Power: 104520
Week 8
Day 2
Pre-Workout: Oatmeal w/bananas
Y-T-W-L's w/lightweight bands
3 sets of 40
Flat Bench Press - Swiss Bar
215x8
215x8
230x5
230x5
Incline Bench - Dumbbells
90x8
90x8
90x8
Chest Dips
BW+15x20
BW+15x20
BW+15x20
Barbell Curls
135x8
135x8
135x8
Single Arm Triceps Pushdown
50x8
50x8
50x8
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
-
03-26-2024, 05:37 AM #3428
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,601
- Rep Power: 104520
Week 8
Day 3
Pre-Workout: 1 scoop whey protein w/almond milk
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
175x8
175x8
175x8
Hanging Leg Raises
BWx20
BWx20
BWx20
Trunk Rotators
45x50
45x50
45x50
Post-workout: None
Time of workout: 1 hour
Additional cardio: 30 minutes shoveling snow & 30 minutes on Elliptical Machine
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitaminLast edited by ajdahlheimer; 03-26-2024 at 07:48 AM.
Epic Beard Man crew
My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
-
-
03-27-2024, 04:59 AM #3429
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,601
- Rep Power: 104520
Week 8
Day 4
Pre-Workout: Smoothie
Back Squat
275x8
275x8
295x5
295x5
Hex Bar Deadlifts off Crash-Pads
340x8
340x8
340x8
Hex Bar Shrugs
350x15
350x15
350x15
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: 1 hour shoveling snow and 30 minutes on Elliptical Machine
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
-
03-28-2024, 05:05 AM #3430
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,601
- Rep Power: 104520
Week 8
Day 5
Pre-Workout: None
Standing OHP (Dumbbells)
80x8
80x8
80x8
Reverse-Grip Bench Press (Barbell)
210x8
210x8
210x8
Bradford Presses (Barbell)
145x8
145x8
145x8
Landmine Press
105x8
105x8
105x8
Neutral-Grip Raised Pushups
BWx25
BWx25
BWx25
Cable Crunches
100x25
100x25
100x25
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: 20 minute skip-rope routine and 45 minutes on Elliptical Machine
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
-
03-29-2024, 06:22 AM #3431
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,601
- Rep Power: 104520
Week 8
Day 6
Pre-Workout: None
Dumbbell Curls
55x8
55x8
55x8
EZ Bar Curls
140x8
140x8
140x8
Weighted Neutral-Grip Pullups
BW+20 x10
BW+20 x10
BW+20 x10
Single Arm Landmine Rows
100x8
100x8
100x8
Behind the neck Triceps Extension (Rope with Ergo handles)
65x8
65x8
65x8
Triceps pushdown (Rope with Ergo handles)
90x8
90x8
90x8
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
-
03-29-2024, 06:48 AM #3432
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,601
- Rep Power: 104520
Week 8
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
-
-
04-16-2024, 06:44 AM #3433
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,601
- Rep Power: 104520
Week 9
Day 1
Pre-Workout: Coffee
Lat Pulldowns (Super Lat-Bar)
185x5
185x5
185x5
Seated Cable Rows (Super Lat-Bar)
230x5
230x5
Landmine Rows with Lat-Blaster Attachment
230x5
230x5
230x5
Bent Over Rows w/EZ bar (neutral grip holding plates)
205x5
205x5
205x5
Single Arm Seated Cable Rows
85x5
85x5
85x5
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
-
04-16-2024, 06:46 AM #3434
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,601
- Rep Power: 104520
Week 9
Day 2
Pre-Workout: Oatmeal w/bananas
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
135x8
135x8
135x8
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
-
04-16-2024, 06:48 AM #3435
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,601
- Rep Power: 104520
Week 9
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 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
-
04-16-2024, 06:50 AM #3436
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,601
- Rep Power: 104520
Week 9
Day 4
Pre-Workout: Smoothie
Back Squat
300x5
300x5
320x3
320x3
Hex Bar Deadlifts off Crash-Pads
355x5
355x5
355x5
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
-
-
04-16-2024, 06:52 AM #3437
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,601
- Rep Power: 104520
Week 9
Day 5
Pre-Workout: None
Standing OHP (Dumbbells)
85x8
85x8
85x8
Reverse-Grip Bench Press (Barbell)
225x5
225x5
225x5
Bradford Presses (Barbell)
145x8
145x8
145x8
Landmine Press
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
-
04-16-2024, 06:54 AM #3438
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,601
- Rep Power: 104520
Week 9
Day 6
Pre-Workout: None
Dumbbell Curls
60x5
60x5
60x5
EZ Bar Curls
165x5
165x5
165x5
Weighted Neutral-Grip Pullups
BW+20 x10
BW+20 x10
BW+20 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
-
04-16-2024, 07:02 AM #3439
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,601
- Rep Power: 104520
Week 9
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
-
04-16-2024, 10:59 AM #3440
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,601
- Rep Power: 104520
Week 10
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
230x5
230x5
230x5
Seal Rows
60x12
60x12
60x12
Single Arm Seated Cable Rows
85x5
85x5
85x5
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
-
-
04-16-2024, 11:10 AM #3441
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,601
- Rep Power: 104520
Week 10
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
-
04-16-2024, 11:11 AM #3442
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,601
- Rep Power: 104520
Week 10
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 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
-
04-16-2024, 11:12 AM #3443
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,601
- Rep Power: 104520
Week 10
Day 4
Pre-Workout: Smoothie
Back Squat
300x5
300x5
320x3
320x3
Hex Bar Deadlifts off Crash-Pads
355x5
355x5
355x5
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
-
04-16-2024, 11:15 AM #3444
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,601
- Rep Power: 104520
Week 10
Day 5
Pre-Workout: None
Standing OHP (Dumbbells)
85x8
85x8
85x8
Reverse-Grip Bench Press (Barbell)
225x5
225x5
225x5
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
-
-
04-16-2024, 11:16 AM #3445
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,601
- Rep Power: 104520
Week 10
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
-
04-16-2024, 11:17 AM #3446
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,601
- Rep Power: 104520
Week 10
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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04-16-2024, 11:18 AM #3447
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,601
- Rep Power: 104520
Week 11
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 +
60x12
60x12
60x12
Single Arm Seated Cable Rows
85x5
85x5
85x5
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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04-16-2024, 11:23 AM #3448
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,601
- Rep Power: 104520
Week 11
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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04-16-2024, 11:24 AM #3449
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,601
- Rep Power: 104520
Week 11
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 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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04-17-2024, 05:41 AM #3450
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,601
- Rep Power: 104520
Week 11
Day 4
Pre-Workout: Greek Yogurt
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 minutes on Elliptical Machine and 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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