12 Week Plan - Gym Edition - Phase 1 - Day 3

Day 3, here we go. Nice end to the first week of phase 1, getting into the groove of things and Brandon is pretty much over the last bit of the flu.

Shooting a huge batch of Single Exercise Tutorial videos to go along with the 12 Week Plan and also in the final stages of setting up a new routine for our Food Videos as well so look for weekly food videos in the near future!

FRONT SQUATS

5 Sets

• 15 Reps - 135 lbs
• 12 Reps - 155 lbs
• 10 Reps - 185 lbs
• 8 Reps - 225 lbs
• 6 Reps - 245 lbs

T-BAR ROWS

5 Sets

• 12 Reps - 90 lbs
• 10 Reps - 115 lbs
• 8 Reps - 135 lbs
• 8 Reps - 135 lbs
• 6 Reps - 160 lbs

DIPS (Bodyweight)

5 Sets

• 15 Reps

 UPRIGHT ROWS

5 Sets

• 15 Reps - 135 lbs
• 12 Reps - 145 lbs
• 10 Reps - 155 lbs
• 8 Reps - 165 lbs
• 8 Reps - 165 lbs

GLUTE BRIDGES

3 Sets

• 10 Reps - 100 lbs

STANDING CALF RAISE

3 Sets

• 15 Reps - 180 lbs

RUSSIAN TWISTS

3 Sets

• 30 Reps (15 Each Side) - Holding 10 lb plate

WORKOUT SUMMARY

12 Week Plan - Gym Edition - Phase 1 - Day 2

Phase 1. Day 2.

In the gym on day 2. Met around 5:30am and got the workout started. Brandon still feeling a little under the weather but was still able to bust it all out, Buff Dude Style.

Normally when feeling sick we like to take a few days off (which he did over the weekend) but with our 12 Week Plan he's trying to power through it in order to not skip a day this early in the plan.

Time to get it done!

DEADLIFTS

5 Sets

• 15 Reps - 135 lbs
• 12 Reps - 225 lbs
• 10 Reps - 315 lbs
• 8 Reps - 365 lbs
• 6 Reps - 365 lbs

Kneeling Landmine Press

5 Sets

• 15 Reps - 90 lbs
• 12 Reps - 115 lbs
• 10 Reps - 125 lbs
• 8 Reps - 135 lbs
• 8 Reps - 145 lbs

Alternating Arnold Press

5 Sets

• 12 Reps - 40 lbs
• 10 Reps - 50 lbs
• 8 Reps - 55 lbs
• 8 Reps - 55 lbs
• 6 Reps - 60 lbs

Alternating Front Lunges

5 Sets

• 10 Reps - 55 lbs (each leg)

Dumbbell Pull-Overs

3 Sets

• 15 Reps - 80 lbs

Weighted Crunches

3 Sets

• 15 Reps - 50 lbs

Side Planks

3 Sets

• 30 Seconds (Each Side)

 HAND WRITTEN JOURNAL WORKOUT OVERVIEW

12 Week Plan - Gym Edition - Phase 1 - Day 1

Here we go dudes n' grrrls - Phase 1, Day 1 of the 12 Week Plan: Gym Edition. 

Brandon is recovering from a cold so it was a struggle for him to get through the workout but he was able to power through it. Thankfully with phase 1 being the easiest of the 4 working out while not being completely recovered from a cold wasn't too much of a problem.

Woke up and had a cup of oatmeal with 1 scoop of whey protein isolate with a little cinnamon for flavor along with a cup of coffee. This is our typical "pre-workout" and it's not likely to change throughout the duration of this program.

Here we go!

SQUATS

5 Sets Total

• 15 Reps at 135 pounds
• 12 Reps at 185 pounds
• 10 Reps at 225 pounds
• 8 Reps at 245 pounds
• 6 Reps at 265 pounds

BENT OVER ROWS

5 Sets Total

• 12 Reps at 135 pounds
• 10 Reps at 185 pounds
• 8 Reps at 185 pounds
• 6 Reps at 205 pounds
• 6 Reps at 225 pounds

BENCH PRESS

5 Sets Total

• 15 - 135 lbs
• 12 - 185 lbs
• 10 - 225 lbs
• 8 - 245 lbs
• 6 - 245 lbs

OVERHEAD PRESS

5 Sets Total

• 12 - 95 lbs
• 10 - 105 lbs
• 8 - 105 lbs
• 6 - 105 lbs
• 6 - 105 lbs

EXTERNAL ROTATIONS

3 Sets of 12 Reps - 10 lbs

SEATED CALF RAISE

3 Sets of 15 Reps - 140 lbs

MOUNTAIN CLIMBERS

3 Sets - 30 Seconds Each

PLANKS

3 Sets - 30 Seconds Each

HAND WRITTEN JOURNAL WORKOUT OVERVIEW