Recent content by Zorachus

Month 5 / Week 2 Friday 05-01-26 OH Press = 1RM = 130lbs WARMUP = Bar x 10 40% = 45lbs x 5 50% = 60lbs x 5 60% = 70lbs x 3 Rest for 2 minutes Week 1 = 5/3/1 70% X 3 = 80lbs X 3 80% X 3 = 95lbs X 3 90% X 3+ = 105lbs X 3+ 80lbs X 5 immediately ( first set last ) Dumbbell Press = 4 X 15 @ 40%...

Month 5 Thursday 04-30-26 CARDIO Hike with the dogs = 40 minutes 30lb backpack (up weight 5lbs next month) Pushups X 12 Pullups X 6 Rest 2 minutes Pushups X 12 Pullups X 6 Rest 2 minutes Pushups X 12 Pullups X 6

Month 5 / Week 3 Wednesday 04-29-26 Walk the Labs at the park for 30minutes Meadow Row - 5 sets of 10 reps; ( up weight month 6 ) (next month add 5lbs) 40lb X 10 40lb X 10 40lb X 10 40lb X 10 40lb X 10 Bent over Barbbell Rows = 4 X 10 (Up weight next month 6 = slow controlled movement)...

Month 5 Tuesday 04-28-26 CARDIO Hike with the dogs = 40 minutes 30lb backpack (up weight 5lbs next month) Pushups X 12 Pullups X 6 Rest 2 minutes Pushups X 12 Pullups X 6 Rest 2 minutes Pushups X 12 Pullups X 6

Month 5 / Week 2 Monday 04-27-26 Bench Press = 1RM = 180lbs WARMUP = 50lbs x 10 40% = 65lbs x 5 50% = 80lbs x 5 60% = 100lbs x 3 Rest 2 minutes 70% @ 115lbs X 3reps 80% @ 130lbs X 3reps 90% @ 145lbs X 3reps + first set last = 5reps X 115lbs Dumbbell Bench Press - 4 sets of 10 reps @ 40%...

Month 5 / Week 1 Friday 04-24-26 OH Press = 1RM = 130lbs WARMUP = Bar x 10 40% = 45lbs x 5 50% = 60lbs x 5 60% = 70lbs x 3 Rest for 2 minutes Week 1 = 5/3/1 65% X 5 = 75lbs X 5 75% X 5 = 90lbs X 5 85% X 5+ = 100lbs X 5+ 75lbs X 5 immediately ( first set last ) Dumbbell Press = 4 X 15 @ 40%...

Month 5 / Week 1 Wednesday 04-22-26 Walk the Labs at the park for 30minutes Meadow Row - 5 sets of 10 reps; ( up weight month 6 ) (next month add 5lbs) 40lb X 10 40lb X 10 40lb X 10 40lb X 10 40lb X 10 Bent over Barbbell Rows = 4 X 10 (Up weight next month 6 = slow controlled movement)...

Month 5 Tuesday 04-21-26 CARDIO Hike with the dogs = 40 minutes 30lb backpack (up weight 5lbs next month) Pushups X 12 Pullups X 6 Rest 2 minutes Pushups X 12 Pullups X 6 Rest 2 minutes Pushups X 12 Pullups X 6

Month 5 / Week 1 Monday 04-20-26 Bench Press = 1RM = 180lbs WARMUP = 50lbs x 10 40% = 65lbs x 5 50% = 80lbs x 5 60% = 100lbs x 3 Rest 2 minutes 65% @ 105lbs X 5reps 75% @ 120lbs X 5reps 85% @ 140lbs X 5reps + first set last = 5reps X 105lbs Dumbbell Bench Press - 4 sets of 10 reps @ 40%...

Month 4 / Week 4 DELOAD Friday 04-17-26 OH Press = 1RM = 125lbs WARMUP = Bar x 10 40% = 45lbs x 5 50% = 55lbs x 5 60% = 70lbs x 5 60% = 70lbs x 5 60% = 70lbs x 5 Rest for 2 minutes Dumbbell Press = 4 X 15 @ 40% 45lbs x 15 45lbs x 15 45lbs x 15 45lbs x 15 Dips = 3 x 26 ( go up 2 reps next...

Month 5 Thursday 04-16-26 CARDIO Hike with the dogs = 40 minutes 30lb backpack (up weight 5lbs next month) 30lb Squats X 12 Pushups X 12 Pullups X 6 Rest 2 minutes 30lb Squats X 12 Pushups X 12 Pullups X 6 Rest 2 minutes 30lb Squats X 12 Pushups X 12 Pullups X 6

Month 4 / Week 4 DELOAD Wednesday 04-15-26 Walk the Labs at the park for 30minutes Meadow Row - 4 sets of 10 reps; ( up weight month 4 ) (next month add 5lbs) 40lb X 8 40lb X 8 40lb X 8 40lb X 8 Dumbbell squat 30lbs x 10 Bent over Barbbell Rows = 3 X 10 (Up weight next month 5 = slow...

Month 5 Tuesday 04-14-26 CARDIO Hike with the dogs = 40 minutes 30lb backpack (up weight 5lbs next month) 30lb Squats X 12 Pushups X 12 Pullups X 6 Rest 2 minutes 30lb Squats X 12 Pushups X 12 Pullups X 6 Rest 2 minutes 30lb Squats X 12 Pushups X 12 Pullups X 6

Month 4 / Week 4 DELOAD Monday 04-13-26 Bench Press = 1RM = 175lbs WARMUP = 50lbs x 10 40% = 65lbs x 5 50% = 80lbs x 5 60% = 95lbs x 5 60% = 95lbs x 5 60% = 95lbs x 5 Dumbbell Bench Press - 4 sets of 10 reps @ 40% 65lbs X 10 65lbs X 10 65lbs X 10 65lbs X 10 Dummbell Row - 3 sets X 8 reps (...

Month 4 / Week 3 Friday 04-10-26 OH Press = 1RM = 125lbs WARMUP = Bar x 10 40% = 45lbs x 5 50% = 55lbs x 5 60% = 70lbs x 3 Rest for 2 minutes Week 1 = 5/3/1 75% X 5 = 85lbs X 5 85% X 3 = 95lbs X 3 95% X 1+ = 105lbs X 1+ 85lbs X 5 immediately ( first set last ) Dumbbell Press = 4 X 15 @ 40%...