Recent content by Zorachus

Month 11 / Week 1 Friday 10-23-26 Bench Press = 1RM = 155lbs WARMUP = Bar x 10 40% = 55lbs x 5 50% = 70lbs x 5 60% = 85lbs x 3 Main lift = 7 sets of 5 reps @ 80% 110lbs X 5 110lbs X 5 110lbs X 5 110lbs X 5 110lbs X 5 110lbs X 5 110lbs X 5 Dumbbell Bench Press - 4 sets...

Month 11 Thursday 10-22-26 CARDIO Hike with the dogs = 40 minutes 15lb backpack (up weight 5lbs next month) Pushups X 14 Pullups X 7 Squats 50lbs X 12 Rest 2 minutes Pushups X 14 Pullups X 7 Squats 50lbs X 12 Rest 2 minutes Barbell curls: 25lbs X 12 30lbs X 10 35bs X 8 + 25bs X 7

Month 11 / Week 1 Wednesday 10-21-26 Walk the Labs at the park for 30minutes 15lb backpack ( up weight 5lbs next month ) Meadow Row - 5 sets of 10 reps; ( up weight in month 11 ) (next month add 5lbs) SLOW movement 30lb X 10 30lb X 10 30lb X 10 30lb X 10 30lb X 10 50lbs Dumbbell squats X 10...

Month 11 Tuesday 10-20-26 CARDIO Hike with the dogs = 40 minutes 15lb backpack (up weight 5lbs next month) Pushups X 14 Pullups X 7 Squats 50lbs X 12 Rest 2 minutes Pushups X 14 Pullups X 7 Squats 50lbs X 12 Rest 2 minutes Barbell curls: 25lbs X 12 30lbs X 10 35bs X 8 + 25bs X 7

Month 11 / Week 1 Monday 10-19-26 OH Press = 1RM = 110lbs WARMUP = Bar x 10 40% = 40lbs x 5 50% = 50lbs x 5 60% = 60lbs x 5 MAIN LIFT = 5 sets of 7 reps @ 75% 75lbs x 7 75lbs x 7 75lbs x 7 75lbs x 7 75lbs x 7 Dumbbell Press - 5 X 10 (go up 5lbs next month) 50lbs x 10 50lbs x 10 50lbs x 10...

Month 10 / Week 5 Friday 10-16-26 Bench Press = 1RM = 150lbs WARMUP = Bar x 10 40% = 60lbs x 5 50% = 70lbs x 5 60% = 80lbs x 3 Main lift = 4 sets of 8 reps @ 60% 80lbs X 8 80lbs X 8 80lbs X 8 80lbs X 8 Dumbbell Bench Press - 5 sets of 10 reps ( 12 reps next...

Month 10 Thursday 10-15-26 CARDIO Hike with the dogs = 40 minutes 15lb backpack (up weight 5lbs next month) Pushups X 12 Pullups X 6 Squats 45lbs X 12 Rest 2 minutes Pushups X 12 Pullups X 6 Squats 45lbs X 12 Rest 2 minutes Barbell curls: 20lbs X 12 25lbs X 10 30bs X 8 + 20bs X 4

Month 10 / Week 5 Wednesday 10-14-26 Walk the Labs at the park for 30minutes 15lb backpack ( up weight 5lbs next month ) Meadow Row - 5 sets of 8 reps; ( up weight in month 11 ) (next month add 5lbs) SLOW movement 30lb X 8 30lb X 8 30lb X 8 30lb X 8 30lb X 8 45lbs Dumbbell squats X 10 Bent...

Month 10 Tuesday 10-13-26 CARDIO Hike with the dogs = 40 minutes 15lb backpack (up weight 5lbs next month) Pushups X 12 Pullups X 6 Squats 45lbs X 12 Rest 2 minutes Pushups X 12 Pullups X 6 Squats 45lbs X 12 Rest 2 minutes Barbell curls: 20lbs X 12 25lbs X 10 30bs X 8 + 20bs X 4

Month 10 / Week 5 Monday 10-12-26 OH Press = 1RM = 105lbs WARMUP = Bar x 10 40% = 40lbs x 5 50% = 45lbs x 5 60% = 55lbs x 5 MAIN LIFT = 4 sets of 8 reps @ 60% 55lbs x 8 55lbs x 8 55lbs x 8 55lbs x 8 Dumbbell Press - 5 X 10 (go up 5lbs next month) 45lbs x 10 45lbs x 10 45lbs x 10 45lbs x 10...

Month 10 / Week 4 Friday 10-09-26 Bench Press = 1RM = 150lbs WARMUP = Bar x 10 40% = 60lbs x 5 50% = 70lbs x 5 60% = 80lbs x 3 Main lift = 4 sets of 9 reps @ 70% 95lbs X 9 95lbs X 9 95lbs X 9 95lbs X 9 Dumbbell Bench Press - 5 sets of 10 reps ( 12 reps next...

Month 10 Thursday 10-08-26 CARDIO Hike with the dogs = 40 minutes 30lb backpack (up weight 5lbs next month) Pushups X 12 Pullups X 6 Squats 45lbs X 12 Rest 2 minutes Pushups X 12 Pullups X 6 Squats 45lbs X 12 Rest 2 minutes Barbell curls: 20lbs X 12 25lbs X 10 30bs X 8 + 20bs X 4

Month 10 / Week 4 Wednesday 10-07-26 Walk the Labs at the park for 30minutes Meadow Row - 5 sets of 8 reps; ( up weight in month 11 ) (next month add 5lbs) SLOW movement 30lb X 8 30lb X 8 30lb X 8 30lb X 8 30lb X 8 45lbs Dumbbell squats X 10 Bent over Barbbell Rows = 4 X 8 (Up weight next...

Month 10 Tuesday 10-06-26 CARDIO Hike with the dogs = 40 minutes 30lb backpack (up weight 5lbs next month) Pushups X 12 Pullups X 6 Squats 45lbs X 12 Rest 2 minutes Pushups X 12 Pullups X 6 Squats 45lbs X 12 Rest 2 minutes Barbell curls: 20lbs X 12 25lbs X 10 30bs X 8 + 20bs X 4

Month 10 / Week 4 Monday 10-05-26 OH Press = 1RM = 105lbs WARMUP = Bar x 10 40% = 40lbs x 5 50% = 45lbs x 5 60% = 55lbs x 5 MAIN LIFT = 10 sets of 3 reps @ 85% 80lbs x 3 80lbs x 3 80lbs x 3 80lbs x 3 80lbs x 3 80lbs x 3 80lbs x 3 80lbs x 3 80lbs x 3 80lbs x 3 Dumbbell Press - 5 X 10 (go up...