Printable View
[QUOTE=raynerd;1302393951]Ya those are fn killers, especially if you are taking them up that high. Haven't done them in a long time, probably for that very reason! Lol[/QUOTE]
Yeah on top of them ALREADY being killers, I got a flu shot yesterday directly in one of my delts, which always tends to bruise the muscle.
[img]http://www.nrlceo.com/wp-content/uploads/2014/05/rocky-iii-33.png[/img]
Week 5
Day 4 (Cardio)
Pre-Workout: None
3.5 mile run (outdoors; 60 degrees and sunny)
Post-workout: None
Time of workout: 33 minutes
Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin
This journal always makes me want to eat a sh!t load of food and lift heavy weights. Agree with your buddy about that chest day. Just reading it was tiring :)
Great work as usual here.... I'd day I miss doing cardio, but I'd be lying lol
[QUOTE=Jbizzlechizzle;1302597151]Great work as usual here.... I'd say I miss doing cardio, but I'd be lying lol[/QUOTE]
Lol. When people ask me if I run I say, "Run? These guns run from no one!" :D
[QUOTE=mirroroferised;1302552581]This journal always makes me want to eat a sh!t load of food and lift heavy weights. [/QUOTE]
You add taking home a 46 year old bar-fly 3 times a week to that agenda and you just graduated AJ's School of Advanced Swole, my boy!
Week 5
Day 5 (secondary chest/ab day)
Pre-Workout: None
Decline Bench Press (barbell)
265x12
265x12
265x12
Close-grip Bench Press (barbell)
210x12
210x12
210x12
Leg raises (while hanging from pull-up bar)
3 sets of 20
Post-workout: None
Time of workout: 25 minutes
Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin
Week 6
Day 1 (Shoulders/Biceps)
Pre-Workout: N.O. Xplode (Grape flavor) 1.5 scoops
Seated Military Press (barbell) -- [b]not a PR in the classic sense, but these were the heaviest collective working sets I've ever done in my life at this many of repetitions.[/b]
205x8
205x8
220x5
220x5
Seated Military Press (dumbbell)
60x12
60x12
60x12
Seated Preacher curls (EZ bar)
130x8
130x8
130x8
Standing Dumbbell curls
55x9 (each arm)
55x9 (each arm)
55x9 (each arm)
Upright Row (EZ bar)
180x10
180x10
180x10
Pull-ups
3 sets of 10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Reverse-Curls (EZ bar)
75x10
75x10
75x10
Resistance Tube bands-OHP
3 sets of 15
Resistance Tube bands-Bent over row
3 sets of 15
Resistance Tube bands-Bicep curls
3 sets of 15 (each arm)
Post-workout: Phase8 (milk chocolate flavor) One scoop mixed with water
Time of workout: 1 hour and 20 minutes
Other supps: Fish Oil/Omega-3's (2 soft gels) and a Multi-vitamin
[QUOTE=ajdahlheimer;1303871411]
Seated Military Press (barbell) -- [b]not a PR in the classic sense, but these were the heaviest collective working sets I've ever done in my life at this many of repetitions.[/b]
205x8
205x8
220x5
220x5
[/QUOTE]
Nice work.
[QUOTE=ajdahlheimer;1302604091]You add taking home a 46 year old bar-fly 3 times a week to that agenda and you just graduated AJ's School of Advanced Swole, my boy![/QUOTE]
lol
[QUOTE=ajdahlheimer;1303871411]Week 6
Day 1 (Shoulders/Biceps)
Pre-Workout: N.O. Xplode (Grape flavor) 1.5 scoops
Seated Military Press (barbell) -- [b]not a PR in the classic sense, but these were the heaviest collective working sets I've ever done in my life at this many of repetitions.[/b]
205x8
205x8
220x5
220x5
Seated Military Press (dumbbell)
60x12
60x12
60x12
Seated Preacher curls (EZ bar)
130x8
130x8
130x8
Standing Dumbbell curls
55x9 (each arm)
55x9 (each arm)
55x9 (each arm)
Upright Row (EZ bar)
180x10
180x10
180x10
Pull-ups
3 sets of 10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Reverse-Curls (EZ bar)
75x10
75x10
75x10
Resistance Tube bands-OHP
3 sets of 15
Resistance Tube bands-Bent over row
3 sets of 15
Resistance Tube bands-Bicep curls
3 sets of 15 (each arm)
Post-workout: Phase8 (milk chocolate flavor) One scoop mixed with water
Time of workout: 1 hour and 20 minutes
Other supps: Fish Oil/Omega-3's (2 soft gels) and a Multi-vitamin[/QUOTE] legit... Moving some heavy weight here. Mirin'
[QUOTE=Jbizzlechizzle;1303956991]legit... Moving some heavy weight here. Mirin'[/QUOTE]
Just need a little more bizzle in my chizzle, brah!
Week 6
Day 2 (Chest)
Pre-Workout: N.O. Xplode (Grape flavor) 1.5 scoops
Flat Bench Press (barbell)
285x8
285x8
300x5
300x5
Dumbbell Flies
55x12
55x12
55x12
Incline Bench Press (barbell)
240x8
240x8
255x5
255x5
Incline Bench Press (dumbbell)
60x10
60x10
60x10
Dips
3 sets of 20
Raised push-ups
3 sets of 20
Weighted Decline sit-ups (with 45 pound plate)
3 sets of 20
Trunk rotators (with 45 pound plate)
3 sets of 50
Resistance Tube bands-Butterflies
3 sets of 15
Resistance Tube bands-Pulls
3 sets of 15 (each arm)
Post-workout: Phase8 (milk chocolate flavor) One scoop mixed with water
Time of workout: 1 hour and 20 minutes
Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin
Week 6
Day 3 (Accessory Day)
Pre-Workout: N.O. Xplode (Grape flavor) 1.0 scoops
Dumbbell rows
60x10 (each arm)
60x10 (each arm)
60x10 (each arm)
Lateral raises (dumbbell)
50x10
50x10
50x10
Single arm tricep pulley
50x12 (each arm)
50x12 (each arm)
50x12 (each arm)
Shoulder shrugs (barbell)
275x15
275x15
275x15
Shoulder shrugs (dumbbell)
60x25
60x25
60x25
Pull-ups (hammer-grip)
3 sets of 10
Front raises (dumbbell)
40x10 (each arm) -- [b]Seriously, f#ck these things. They are so hard the vision in one of my eyes literally blurred during one of the sets from exertion.[/b]
Resistance Tube bands-Lateral raises
3 sets of 15
Resistance Tube bands-Behind head triceps extensions
3 sets of 15
Behind head triceps extensions (dumbbell)
60x15
60x15
60x15
Post-workout: Phase8 (vanilla flavor) One scoop mixed with water
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin
Week 6
Day 4 (Cardio)
Pre-Workout: None
3.5 mile run (outdoors; an actual [i]real[/i] runner dude came up from behind me and passed my like I was standing still. LOL)
Post-workout: None
Time of workout: 34 minutes
Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin
Week 6
Day 5 (secondary chest/ab day)
Pre-Workout: None
Decline Bench Press (barbell)
265x12
265x12
265x12
Close-grip Bench Press (barbell)
210x12
210x12
210x12
Leg raises (while hanging from pull-up bar)
3 sets of 20
Post-workout: None
Time of workout: 30 minutes
Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin
subb'd
big numbers in here buddy
[QUOTE=GKC45;1305478781]big numbers in here buddy[/QUOTE]
These guns run from no one!
:D
Not even that big sasquatch broad in the metroflex video?!
[QUOTE=GKC45;1305486461]Not even that big sasquatch broad in the metroflex video?![/QUOTE]
I already told yah, brah---I [i]would[/i].
It's not just the big numbers that you lift but the huge volume that you knock out each session. Honestly, your first exercise on your chest and shoulder days plus a few accessories would be enough for most people but you basically go through a full hypertrophy type workout at double the weight. How long do you take recovering between sets?
[QUOTE=fittofattofit;1305655431] How long do you take recovering between sets?[/QUOTE]
Very little time at all. I take a swig of water/catch my breath--and then right to the next set. But there IS actually a very good explanation for that since you ask, broseph.
......at one point in time my wife and I had 3 kids in 3 and a half years together. A 3 year old, a 2 year old, and and infant at one point. On top of that, we were both basically single parents--since I worked in the day and she worked in the evening/night. But I still was NOT willing to let that STOP me from lifting. So my workouts consisted of the following:
-do a set--run up and change a kid's diaper.
-do a set--run up and give a kid a bottle.
-do a set--run up and stop a kid from crying.
etc. etc. etc.
You get the idea. So "resting" between sets was just simply not in the works for me. I had to knock out my sets as fast as humanely possible due to time constraints cuz of my children. Now (since my kids are old/all in school) I [i]could[/i] rest longer between sets, but what's the point? :D I've already been programmed/brain-washed, brah...
[QUOTE=ajdahlheimer;1305679501]You get the idea. So "resting" between sets was just simply not in the works for me. I had to knock out my sets as fast as humanely possible due to time constraints cuz of my children. Now (since my kids are old/all in school) I [i]could[/i] rest longer between sets, but what's the point? :D I've already been programmed/brain-washed, brah...[/QUOTE]
Ha .. that's a great reason! That consistency in hitting the volume is important .. I got used to taking 2 minute breaks between sets for decades (:eek:) and it's taken a lot of work to break out of the habit and really force the conditioning and at my age conditioning doesn't come back easily
Week 7
Day 1 (Shoulders/Biceps)
Pre-Workout: None
Seated Military Press (barbell)
205x8
205x8
220x5
220x5
Seated Military Press (dumbbell)
60x12
60x12
60x12
Seated Preacher curls (EZ bar)
130x8
130x8
130x8
Standing Dumbbell curls
55x9 (each arm)
55x9 (each arm)
55x9 (each arm)
Upright Row (EZ bar)
180x10
180x10
180x10
Pull-ups
3 sets of 10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Preacher Curls (dumbbell)
45x10
45x10
45x10
Resistance Tube bands-OHP
3 sets of 15
Resistance Tube bands-Bent over row
3 sets of 15
Resistance Tube bands-Bicep curls
3 sets of 15 (each arm)
Post-workout: Phase8 (milk chocolate flavor) One scoop mixed with water
Time of workout: 1 hour and 20 minutes
Other supps: Fish Oil/Omega-3's (2 soft gels) and a Multi-vitamin
Just fkn bent the bar today, brahs...
Week 7
Day 2 (Chest)
Pre-Workout: N.O. Xplode (Grape flavor) 1.5 scoops
Flat Bench Press (barbell)
285x8
285x8
300x5
300x5
Dumbbell Flies
55x12
55x12
55x12
Incline Bench Press (barbell)
240x8
240x8
255x5
255x5
Incline Bench Press (dumbbell)
60x10
60x10
60x10
Dips
3 sets of 20
Raised push-ups
3 sets of 20
Weighted Decline sit-ups (with 45 pound plate)
3 sets of 20
Trunk rotators (with 45 pound plate)
3 sets of 50
Resistance Tube bands-Butterflies
3 sets of 15
Resistance Tube bands-Pulls
3 sets of 15 (each arm)
Post-workout: Phase8 (vanilla flavor) One scoop mixed with water
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin
[QUOTE=ajdahlheimer;1306606181]Just fkn bent the bar today, brahs...
Week 7
Day 2 (Chest)
Pre-Workout: N.O. Xplode (Grape flavor) 1.5 scoops
Flat Bench Press (barbell)
285x8
285x8
300x5
300x5
Dumbbell Flies
55x12
55x12
55x12
Incline Bench Press (barbell)
240x8
240x8
255x5
255x5
Incline Bench Press (dumbbell)
60x10
60x10
60x10
Dips
3 sets of 20
Raised push-ups
3 sets of 20
Weighted Decline sit-ups (with 45 pound plate)
3 sets of 20
Trunk rotators (with 45 pound plate)
3 sets of 50
Resistance Tube bands-Butterflies
3 sets of 15
Resistance Tube bands-Pulls
3 sets of 15 (each arm)
Post-workout: Phase8 (vanilla flavor) One scoop mixed with water
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin[/QUOTE]
Great job as usual AJ. Bending that bar like a mofo. That's crazy weight you're throwing around.
[QUOTE=Jbizzlechizzle;1306768231]Great job as usual AJ. Bending that bar like a mofo. That's crazy weight you're throwing around.[/QUOTE]
With great size comes great responsibility. :D
Week 7
Day 3 (Accessory Day)
Pre-Workout: N.O. Xplode (Grape flavor) 1.0 scoops
Triceps kick-backs (dumbbell)
40x10 (each arm)
40x10 (each arm)
40x10 (each arm)
Lateral raises (dumbbell)
50x10
50x10
50x10
Single arm tricep pulley
50x12 (each arm)
50x12 (each arm)
50x12 (each arm)
Shoulder shrugs (barbell)
275x15
275x15
275x15
Shoulder shrugs (dumbbell)
60x25
60x25
60x25
Pull-ups (hammer-grip)
3 sets of 10
Front raises (dumbbell)
40x10 (each arm)
Resistance Tube bands-Lateral raises
3 sets of 15
Resistance Tube bands-Behind head triceps extensions
3 sets of 15
Behind head triceps extensions (dumbbell)
60x15
60x15
60x15
Post-workout: Phase8 (vanilla flavor) One scoop mixed with water
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin
Week 7
Day 4 (Cardio)
Pre-Workout: None
3.5 mile run (outdoors; 46 degrees and cloudy)
Post-workout: Gluta Blast (1 scoop Mandarin flavor)
Time of workout: 33 minutes
Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin
Huge weights and massive volume still going on in here...300x5 x 2sets=huge as well as those heavy azz inclines! Crazy sh$t be going down at AJ's house!
[QUOTE=raynerd;1307686951]Huge weights and massive volume still going on in here...300x5 x 2sets=huge as well as those heavy azz inclines! Crazy sh$t be going down at AJ's house![/QUOTE]
Hey thanks brah! I got one more week of sets of 8 and 5, then 4 weeks of 3-5 rep sets where I can really push myself to go heavy as f#ck! Thanks for continuing to read my journal. Comments from peeps really help motivate/drive me in effort to continue bending the bar!
Week 7
Day 5 (secondary chest/ab day)
Pre-Workout: None
Decline Bench Press (barbell)
265x12
265x12
265x12
Close-grip Bench Press (barbell)
210x12
210x12
210x12
Leg raises (while hanging from pull-up bar)
3 sets of 20
Post-workout: None
Time of workout: 25 minutes
Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin
[QUOTE=ajdahlheimer;1307853101]Hey thanks brah! I got one more week of sets of 8 and 5, then 4 weeks of 3-5 rep sets where I can really push myself to go heavy as f#ck! Thanks for continuing to read my journal. Comments from peeps really help motivate/drive me in effort to continue bending the bar![/QUOTE]
Can't wait for your 3-5 rep sets! Some serious bar bending coming up!
Blast the chest and abs .. awesome way to make use of 25 minutes
[QUOTE=fittofattofit;1308098711]Blast the chest and abs .. awesome way to make use of 25 minutes[/QUOTE]
Yep, that mini-workout is just something I added to get my "fix". I go stir-crazy if I have have more than one off-day in a week.
Week 8
Day 1 (Shoulders/Biceps)
Pre-Workout: ProMera Sports - Amino-Tren (1.5 scoops Blue Raspberry flavor)
Seated Military Press (barbell)
205x8
205x8
220x5
220x5
Seated Military Press (dumbbell)
60x12
60x12
60x12
Seated Preacher curls (EZ bar)
130x8
130x8
130x8
Standing Dumbbell curls
55x9 (each arm)
55x9 (each arm)
55x9 (each arm)
Upright Row (EZ bar)
180x10
180x10
180x10
Pull-ups
3 sets of 10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Incline Curls (dumbbell)
40x10
40x10
40x10
Resistance Tube bands-OHP
3 sets of 15
Resistance Tube bands-Bent over row
3 sets of 15
Resistance Tube bands-Bicep curls
3 sets of 15 (each arm)
Post-workout: ProMera Sports - Gluta Blast (1 scoop Mandarin flavor) and Phase8 (milk chocolate flavor) One scoop mixed with water
Time of workout: 1 hour and 20 minutes
Other supps: Fish Oil/Omega-3's (2 soft gels) and a Multi-vitamin
[IMG]http://i61.tinypic.com/oj4kly.jpg[/IMG]
Military pressing what most of us would be very happy to be benching ;)
Looking massive .. as broad as a bus and still with plenty of definition
Week 8
Day 2 (Chest)
Pre-Workout: ProMera Sports - Amino-Tren (1.5 scoops Blue Raspberry flavor)
Flat Bench Press (barbell)
285x8
285x8
300x5
300x5
Dumbbell Flies
55x12
55x12
55x12
Incline Bench Press (barbell)
240x8
240x8
255x5
255x5
Incline Bench Press (dumbbell)
60x10
60x10
60x10
Dips
3 sets of 20
Raised push-ups
3 sets of 20
Weighted Decline sit-ups (with 45 pound plate)
3 sets of 20
Trunk rotators (with 45 pound plate)
3 sets of 50
Resistance Tube bands-Butterflies
3 sets of 15
Resistance Tube bands-Pulls
3 sets of 15 (each arm)
Post-workout: ProMera Sports - Gluta Blast (1 scoop Mandarin flavor)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin
[QUOTE=ajdahlheimer;1308169511]
[IMG]http://i61.tinypic.com/oj4kly.jpg[/IMG][/QUOTE]
huge.
[QUOTE=mirroroferised;1308935431]huge.[/QUOTE]
Thanks broseph.
[QUOTE=ajdahlheimer;1308934491]Week 8
Day 2 (Chest)
Pre-Workout: ProMera Sports - Amino-Tren (1.5 scoops Blue Raspberry flavor)
Flat Bench Press (barbell)
285x8
285x8
300x5
300x5
Dumbbell Flies
55x12
55x12
55x12
Incline Bench Press (barbell)
240x8
240x8
255x5
255x5
Incline Bench Press (dumbbell)
60x10
60x10
60x10
Dips
3 sets of 20
Raised push-ups
3 sets of 20
Weighted Decline sit-ups (with 45 pound plate)
3 sets of 20
Trunk rotators (with 45 pound plate)
3 sets of 50
Resistance Tube bands-Butterflies
3 sets of 15
Resistance Tube bands-Pulls
3 sets of 15 (each arm)
Post-workout: ProMera Sports - Gluta Blast (1 scoop Mandarin flavor)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin[/QUOTE]Your volume always amazes me. That's fantastic work right there!
Pushed it a bit today (since I had a younger dude come lift with me). Had to remind him who's boss. :D
Week 8
Day 3 (Accessory Day)
Pre-Workout: ProMera Sports - Amino-Tren (1.5 scoops Blue Raspberry flavor)
Triceps kick-backs (dumbbell)
45x10 (each arm)
45x10 (each arm)
45x10 (each arm)
Lateral raises (dumbbell)
50x10
50x10
50x10
Single arm tricep pulley
50x12 (each arm)
50x12 (each arm)
50x12 (each arm)
Shoulder shrugs (barbell)
275x15
275x15
275x15
Shoulder shrugs (dumbbell)
60x25
60x25
60x25
Pull-ups (hammer-grip)
3 sets of 10
Front raises (dumbbell)
40x10 (each arm)
Resistance Tube bands-Lateral raises
3 sets of 15
Resistance Tube bands-Behind head triceps extensions
3 sets of 15
Behind head triceps extensions (dumbbell)
60x15
60x15
60x15
Leg raises (while hanging from pull-up bar)
3 sets of 20
Post-workout: ProMera Sports - Gluta Blast (2 scoop Mandarin flavor) and Phase8 (1 scoop Vanilla flavor)
Time of workout: 1 hour and 10 minutes
Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin
[QUOTE=ajdahlheimer;1309287091]Pushed it a bit today (since I had a younger dude come lift with me). Had to remind him who's boss. :D[/QUOTE]
Cool :cool: .. bet he thought it would be easy looking at the weights and then the volume burnt him out [img]http://www.runemasterstudios.com/graemlins/images/thumbsup.gif[/img]
You want to run with the wolves or play with the pups! Nice crush AJ
[QUOTE=fittofattofit;1309305901]Cool :cool: .. bet he thought it would be easy looking at the weights and then the volume burnt him out [img]http://www.runemasterstudios.com/graemlins/images/thumbsup.gif[/img][/QUOTE]
He was gassed by the pullups. He couldn't do a single full ROM hammer grip pullup. I ripped off 3 sets of 10 and probably could have gone 15 (had adrenaline since I normally don't have an audience).
Dang AJ looking huge. Excellent workouts. Your volume is sick.
[QUOTE=InternetTuffGuy;1309311621]Dang AJ looking huge. Excellent workouts. Your volume is sick.[/QUOTE]
Thanks brah! I'm sure your kid would say I'd stomp a mud-hole in his step-dad's ass! :D. j/k
Week 8
Day 4 (Cardio)
Pre-Workout: None
5k run (on treadmill)
Post-workout: ProMera Sports - Gluta Blast (2 scoops Mandarin flavor)
Time of workout: 40 minutes (treadmill program has a warm-up walk and cool-down walk built into it).
Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin
What's this glute blast stuff?
[QUOTE=GKC45;1309589071]What's this glute blast stuff?[/QUOTE]
Glutamine - helps promote muscle recovery. I'm doing a supplement log for them.
[url]http://forum.bodybuilding.com/showthread.php?t=164837751&p=1307589101#post1307589101[/url]