9/1/15 Workout - Walk/Run - 4x15

Yard Work

2 hours || broke a sweat

Running (treadmill)

22 minutes || 0.7 mi

Standing Biceps Cable Curl

15 lb 4x15 reps

Triceps Pushdown

15 lb 4x15 reps

My September 2015 #Bodybuilding Training Plan - Daily Undulating Periodization (DUP) & Running http://t.co/5yFmGqjhg7 pic.twitter.com/4xDutFXoIt

— #HelpYouGetGAINS (@whey2muscle) August 25, 2015

You Don’t Need 8 Glasses Of Water A Day | FiveThirtyEight http://t.co/MXPwTklEzN

— #HelpYouGetGAINS (@whey2muscle) September 2, 2015

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8/31/15 Workout - 4x15 Day

Barbell Bench Press

• 45 lb x 15 reps
• 65 lb x 15 reps
• 115 lb x 15 reps
• 115 lb x 15 reps

One-Arm Dumbbell Row

• 25 lb 4x15 reps

 Crunch

• 4x15 reps

 Walking (treadmill)

• 20 minutes | 0.5 mi

My September 2015 Bodybuilding Training Plan - Daily Undulating Periodization (DUP) and Running

I decided to go back to a daily undulating periodization scheme in September with some running thrown in on off days. The sets and reps will change every workout rotating 8 different schemes on Monday and Thursday.

Sets/Reps
4x15
4x8
3x6
5x3
3x3
2x12
10x10
5x5
1x100

Run/Walk for 30 minutes Tuesday, Wednesday and Friday until I can run for 30 minutes straight.

Stay Strong!

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#MONDAYMOTIVATION Bikini Body Season! TIGHT bod = MUSCLE, muscle needs RESISTANCE. #ItsyBitsyTeenyWeenyYellow pic.twitter.com/VT0HKMXClz

— Alicia Marie (@AliciaMarieBODY) June 30, 2014

Yup, “Ancient Sea Salt” would be a scientifically accurate branding for ordinary table salt.

— Neil deGrasse Tyson (@neiltyson) August 16, 2015

Does #Onion help fight #Cholesterol ? #Health #tips pic.twitter.com/OINERl7cnf

— Ask a Doctor (@DailyHealthTips) August 18, 2015

Pineapple, with anti-cancer enzymes #HealthTips #EbixAdam pic.twitter.com/Gh6StfxjvQ

— Ask a Doctor (@DailyHealthTips) August 18, 2015

Health benefits of #Lime #Water #EbixAdam #HealthCare pic.twitter.com/ogfgN6GcG3

— Ask a Doctor (@DailyHealthTips) August 17, 2015

Massaging your scalp with coconut oil can improve the blood circulation & help fight thinning hair. #HealthTips pic.twitter.com/MnR3LXC7oZ

— Ask a Doctor (@DailyHealthTips) August 13, 2015

Eating only a few carrots can vastly improve the health of overweight children. #HealthTips #EbixAdam #CarrotJuice pic.twitter.com/DyYO58MKQ5

— Ask a Doctor (@DailyHealthTips) August 12, 2015

Benefits of drinking Lemon water everyday #Lemon #HealthTips #EbixAdam pic.twitter.com/LimtDRqvI3

— Ask a Doctor (@DailyHealthTips) August 11, 2015

Health benefits of #Onion #HealthyEating #EbixAdam pic.twitter.com/GeFuQyTDwd

— Ask a Doctor (@DailyHealthTips) August 10, 2015

Health benefits of #Tomato #HealthTips #EbixAdam pic.twitter.com/rgwYFpzS4m

— Ask a Doctor (@DailyHealthTips) August 9, 2015

Eat more spinach. #HealthyEating #Spinach #EbixAdam pic.twitter.com/BRXgQOEF19

— Ask a Doctor (@DailyHealthTips) August 9, 2015

Top #foods with #anti-cancer properties - http://t.co/t7BT3he6SQ pic.twitter.com/r3O1CtOlXR

— Ask a Doctor (@DailyHealthTips) August 8, 2015

Red #fruits and #vegetables for better health. #HealthTips #EbixAdam pic.twitter.com/wbW5JWUpVv

— Ask a Doctor (@DailyHealthTips) August 8, 2015

20 Health benefits of #Exercise #HealthTips #HealthyLiving #EbixAdam pic.twitter.com/K3zVtsWvIO

— Ask a Doctor (@DailyHealthTips) August 4, 2015

Excited about my meal prep for the week 😁❤️💪 @BodyByShawnette You would be proud! #HTCFit #MealPrep #Readyforfootball pic.twitter.com/vVPL33HeWS

— HTC_Antonieta (@HTC_Antonieta) August 25, 2015

There are always healthier alternatives to what you Eat & Drink. #HTCfit #HTCTryouts2015! @TexansCheer @HTC_Speaker pic.twitter.com/O1fnGf2t7B

— Shawnette Shields (@BodyByShawnette) January 24, 2015

#TransformationTuesday: Vicky Pattison shows off her impressive weight loss in jaw-dropping before and after pictures http://www.ok.co.uk/fitness/vicky-pattison-weight-loss-before-and-after-pictures

You likely saw this pic of Mercy crying when her mother died of Ebola. Here's an update http://t.co/cavpaN0HB8? pic.twitter.com/Dt0DQRg3Zk

— Anna Almendrala (@annaalmendrala) March 25, 2015

@rennerbrittany tried to tweet you this and failed like three times lmao #challengeaccepted 🙋🏾 pic.twitter.com/7z8mYWhATB

— Barbie (@Baeancaaa) September 16, 2015

A collection of Arnold's greatest training articles: http://t.co/dFjA8EBEpm pic.twitter.com/YQ7N2uUbnJ

— FLEX (@FLEX_Magazine) October 9, 2015

7/21/15 Workout - 4x15

Dumbbell Side-Lying External Rotation

2.5 lb x 15 reps

2.5 lb x 15 reps

Dumbbell Side Lateral Raise

5 lb x 15 reps

5 lb x 15 reps

5 lb x 15 reps

5 lb x 15 reps

Dumbbell Bicep Curl

5 lb x 15 reps

5 lb x 15 reps

5 lb x 15 reps

5 lb x 15 reps

5 lb x 15 reps

Dumbbell Lunges

10 lb x 15 reps

10 lb x 15 reps

10 lb x 15 reps

10 lb x 15 reps

Dumbbell Flyes

5 lb x 15 reps

5 lb x 15 reps

5 lb x 15 reps

5 lb x 15 reps

Dumbbell 2-Arm Triceps Extension

5 lb x 15 reps

5 lb x 15 reps

5 lb x 15 reps

5 lb x 15 reps

Bent Over Barbell Row

85 lb x 15 reps

85 lb x 15 reps

85 lb x 15 reps

85 lb x 15 reps

Light Walking (secondary e.g. commute, on the job, etc)

3 hours