Recent content by Zorachus

Month 8 / Week 1 Friday 07-10-26 Bench Press = 1RM = 195lbs WARMUP = 50lbs x 10 40% = 70lbs x 5 50% = 90lbs x 5 60% = 105lbs x 3 Rest 2 minutes 65% @ 115lbs X 5reps 75% @ 130lbs X 5reps 85% @ 150lbs X 5reps + first set last = 5reps X 115lbs Dumbbell Bench Press - 4 sets of 12 reps @ 40%...

Month 8 Thursday 07-09-26 CARDIO Hike with the dogs = 40 minutes 30lb backpack (up weight 5lbs next month) Pushups X 14 Pullups X 7 Squats 35lbs X 12 Rest 2 minutes Pushups X 14 Pullups X 7 Squats 35lbs X 12 Rest 2 minutes Barbell curls: 30lbs X 12 35lbs X 10 40lbs X 8 + 35lbs X 8

Month 8 / Week 1 Wednesday 07-08-26 Walk the Labs at the park for 30minutes Meadow Row - 5 sets of 12 reps; ( up weight in month 9 ) (next month add 5lbs) SLOW movement 40lb X 12 40lb X 12 40lb X 12 40lb X 12 40lb X 12 30lbs Dumbbell squats X 10 Bent over Barbbell Rows = 4 X 12 (Up weight...

Month 8 Tuesday 07-07-26 CARDIO Hike with the dogs = 40 minutes 30lb backpack (up weight 5lbs next month) Pushups X 14 Pullups X 7 Squats 35lbs X 12 Rest 2 minutes Pushups X 14 Pullups X 7 Squats 35lbs X 12 Rest 2 minutes Barbell curls: 30lbs X 12 35lbs X 10 40lbs X 8 + 35lbs X 8

Month 8 / Week 1 Monday 07-06-26 OH Press = 1RM = 145lbs WARMUP = Bar x 10 40% = 50lbs x 5 50% = 65lbs x 5 60% = 80lbs x 3 Rest for 2 minutes Week 1 = 5/3/1 65% X 5 = 85lbs X 5 75% X 5 = 100lbs X 5 85% X 5+ = 110lbs X 5+ 85lbs X 5 immediately ( first set last ) Dumbbell Press = 4 X 15 @ 40%...

Month 7 / Week 3 Friday 07-03-26 Bench Press = 1RM = 190lbs WARMUP = 50lbs x 10 40% = 70lbs x 5 50% = 85lbs x 5 60% = 105lbs x 3 Rest 2 minutes 75% @ 130lbs X 5reps 85% @ 145lbs X 3reps 90% @ 160lbs X 1reps + first set last = 5reps X 130lbs Dumbbell Bench Press - 4 sets of 12 reps @ 40%...

Month 7 Thursday 07-02-26 CARDIO Hike with the dogs = 40 minutes 30lb backpack (up weight 5lbs next month) Pushups X 13 Pullups X 6 Squats 30lbs X 12 Rest 2 minutes Pushups X 13 Pullups X 6 Squats 30lbs X 12 Rest 2 minutes Barbell curls: 25lbs X 15 30lbs X 12 35lbs X 8 + 25lbs X 8

Month 7 / Week 3 Wednesday 07-01-26 Walk the Labs at the park for 30minutes Meadow Row - 5 sets of 10 reps; ( up reps month 8 to 12 ) (next month add 5lbs) SLOW movement 40lb X 10 40lb X 10 40lb X 10 40lb X 10 40lb X 10 30lbs Dumbbell squats X 10 Bent over Barbbell Rows = 4 X 10 (Up reps...

Month 7 Tuesday 06-30-26 CARDIO Hike with the dogs = 40 minutes 30lb backpack (up weight 5lbs next month) Pushups X 13 Pullups X 6 Squats 30lbs X 12 Rest 2 minutes Pushups X 13 Pullups X 6 Squats 30lbs X 12 Rest 2 minutes Barbell curls: 25lbs X 15 30lbs X 12 35lbs X 8 + 25lbs X 8

Month 7 / Week 3 Monday 06-29-26 OH Press = 1RM = 140lbs WARMUP = Bar x 10 40% = 50lbs x 5 50% = 65lbs x 5 60% = 75lbs x 3 Rest for 2 minutes Week 1 = 5/3/1 75% X 5 = 95lbs X 5 85% X 3 = 105lbs X 3 95% X 1+ = 120lbs X 1+ 90lbs X 5 immediately ( first set last ) Dumbbell Press = 4 X 15 @ 40%...

Month 7 / Week 2 Friday 06-26-26 Bench Press = 1RM = 190lbs WARMUP = 50lbs x 10 40% = 70lbs x 5 50% = 85lbs x 5 60% = 105lbs x 3 Rest 2 minutes 70% @ 120lbs X 3reps 80% @ 135lbs X 3reps 90% @ 155lbs X 3reps + first set last = 5reps X 120lbs Dumbbell Bench Press - 4 sets of 12 reps @ 40%...

Month 7 Thursday 06-25-26 CARDIO Hike with the dogs = 40 minutes 30lb backpack (up weight 5lbs next month) Pushups X 13 Pullups X 6 Squats 30lbs X 12 Rest 2 minutes Pushups X 13 Pullups X 6 Squats 30lbs X 12 Rest 2 minutes Barbell curls: 25lbs X 15 30lbs X 12 35lbs X 8 + 25lbs X 8

Month 7 / Week 2 Wednesday 06-24-26 Walk the Labs at the park for 30minutes Meadow Row - 5 sets of 12 reps; ( up reps month 8 to 12 ) (next month add 5lbs) SLOW movement 40lb X 10 40lb X 10 40lb X 10 40lb X 10 40lb X 10 30lbs Dumbbell squats X 10 Bent over Barbbell Rows = 4 X 10 (Up reps...

13 pushups, not sets

Month 7 Tuesday 06-23-26 CARDIO Hike with the dogs = 40 minutes 30lb backpack (up weight 5lbs next month) Pushups X 13 Pullups X 6 Squats 30lbs X 12 Rest 2 minutes Pushups X 13 Pullups X 6 Squats 30lbs X 12 Rest 2 minutes Barbell curls: 25lbs X 15 30lbs X 12 35lbs X 8 + 25lbs X 8