AJ's Big Arms => Big Paychecks journal

Week 10
Day 1 (Shoulders)

Pre-Workout: Coffee, eggs, bacon

Standing OHP (barbell)
185x5
185x5
200x3
205x4 (PR)

Military Press (Swiss Bar)
165x8
165x8
165x8

Lateral Raises (dumbbell)
45x10
45x10
45x10

Front Raises (Swiss Bar)
90x10
90x10
90x10

Shrugs (barbell)
305x15
305x15
305x15

Shrugs (dumbell)
60x25
60x25
60x25

Pull-ups (ultra wide-grip)
3 sets of 12

Trunk Rotators (with 45 pound plate)
3 sets of 50

Resistance Tube bands-Lateral Raises
3 sets of 15

Resistance Tube bands-OHP
3 sets of 15

Post-workout: Phase8 (one and a half scoops peanut butter chocolate flavor w/water)

Time of workout: 1 hour and 15 minutes

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), and a Multi-vitamin


[Youtube]HE51KxEszEs[/youtube]

Week 10
Day 2 (Chest)

Pre-Workout: NNone

Flat Bench Press (Barbell)
285x5
285x5
300x3
300x3

Incline Bench Press (Barbell)
245x5
245x5
260x3
260x3

Close-Grip Bench Press (Barbell)
205x8
205x8
205x8

Dumbell Pullovers (dumbbell)
60x10
60x10
60x10

Butterflies (dumbbell) +
45x10
45x10
45x10

Resistance Tube bands-Butterflies
3 sets of 15

Resistance Tube bands-Pulls
3 sets of 15 (each arm)

Raised push-ups
3 sets of 20

Post-workout: None

Time of workout: 1 hour and 15 minutes

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg) and a Multi-vitamin

Week 10
Day 3 (Back and Biceps)

Pre-Workout: NutriBullet smoothie (frozen fruit, oats, chia seed, scoop of PB Fit, coconut oil, spinach, almonds, almond milk)

Upright Row (EZ-bar)
175x10
175x10
175x10

Bent-over Rows (Swiss bar)
195x10
195x10
195x10

Preacher Curls (EZ-bar)
120x8
120x8
120x8

Bicep Curls (dumbbells)
55x9
55x9
55x9

Bicep Curls (Swiss bar)
90x10
90x10
90x10

Pull-ups (hammer-grip)
3 sets of 12

Cable curls
110x12
110x12
110x12

Rope Hammer Curl
110x12
110x12
110x12

Trunk Rotators (with 45 pound plate)
3 sets of 50

Resistance Tube bands-Bent over row
3 sets of 15

Resistance Tube bands-bicep curls
3 sets of 15

Post-workout: None

Time of workout: 1 hour and 15 minutes

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), and a Multi-vitamin

Week 10
Day 4 (legs/forearms)

Pre-Workout: NutriBullet smoothie (frozen fruit, banana, chia seed, scoop of PB Fit, Greek yogurt, oats, coconut oil, spinach, almonds, almond milk)

Back Squats 
205x8
275x5
275x5
290x3
290x3

Reverse Cable Curl
110x20
110x20
110x20

Dumbbell Wrist Curl (Flat bench)
40x20
40x20
40x20

Wrist Roller
3 sets of 5 with 7.5 pounds

Post-workout: None

Time of workout: 55 minutes

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), and a Multi-vitamin

Week 10
Day 5 (light cardio/abs)

Pre-Workout: None

2 mile walk on treadmill

Time: 30 minutes

Decline sit-ups w/45 pound plate
3 sets of 25

Hanging leg raises
3 sets of 20

Post-workout: None

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), and a Multi-vitamin

Week 10
Day 6 (triceps)

Pre-Workout: NutriBullet smoothie (frozen fruit, avocado, Greek yogurt, scoop of PB Fit, coconut oil, spinach, almonds, almond milk)

Tricep rope push-downs
110x20
110x20
110x20

Tricep push-down with 20" bar
130x20
130x20
130x20

Skull-crushers (EZ-bar)
95x12
95x12
95x12

Dips
3 sets of 20

Behind the neck triceps rope push-down
85x15
85x15
85x15

Time of workout: 40 minutes

Additional Cardio: 30 minute walk on treadmill (2 miles)

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), and a Multi-vitamin

Week 10
Day 7 (cardio)

Pre-Workout: None

5k run on treadmill

Time of run: 40 minutes (program has built in warm-up and cool-down)

Post-workout: None

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), and a Multi-vitamin

Note: Fasted Cardio

[URL=http://s1055.photobucket.com/user/danap3681/media/7b5dda30c992c37571d9631b05a231dc.jpg.html][IMG]http://i1055.photobucket.com/albums/s513/danap3681/7b5dda30c992c37571d9631b05a231dc.jpg[/IMG][/URL]

:D

Happy Friday!

Dude, that OHP. Awesome.

Week 11
Day 1 (Shoulders)

Pre-Workout: None

Standing OHP (barbell)
190x5
190x5
205x3
205x3

Military Press (Swiss Bar)
165x8
165x8
165x8

Lateral Raises (dumbbell)
45x10
45x10
45x10

Front Raises (Swiss Bar)
90x10
90x10
90x10

Shrugs (barbell)
305x15
305x15
305x15

Shrugs (dumbell)
60x25
60x25
60x25

Pull-ups (ultra wide-grip)
3 sets of 12

Trunk Rotators (with 45 pound plate)
3 sets of 50

Resistance Tube bands-Lateral Raises
3 sets of 15

Resistance Tube bands-OHP
3 sets of 15

Post-workout: None

Time of workout: 1 hour and 15 minutes

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), and a Multi-vitamin

Week 11
Day 2 (Chest)

Pre-Workout: NutriBullet smoothie (frozen fruit, banana, avocado, PB Fit powder, almonds, coconut oil, spinach, almond milk)

Flat Bench Press (Swiss bar)
245x5
245x5
265x3
265x3

Incline Bench Press (Swiss bar)
210x5
210x5
230x3
230x3

Close-Grip Bench Press (Swiss bar)
185x8
185x8
185x8

Dumbell Pullovers (dumbbell)
60x10
60x10
60x10

Butterflies (dumbbell)
50x10
50x10
50x10

Resistance Tube bands-Butterflies
3 sets of 15

Resistance Tube bands-Pulls
3 sets of 15 (each arm)

Raised push-ups
3 sets of 20

Post-workout: Phase8 (One and a half scoops peanut butter chocolate flavor)

Time of workout: 1 hour and 15 minutes

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg) and a Multi-vitamin

Week 11
Day 3 (Back and Biceps)

Pre-Workout: NutriBullet smoothie (frozen fruit, oats, banana, scoop of PB Fit, coconut oil, spinach, almonds, almond milk)

Upright Row (EZ-bar)
175x10
175x10
175x10

Bent-over Rows (Swiss bar)
195x10
195x10
195x10

Preacher Curls (EZ-bar)
120x8
120x8
120x8

Bicep Curls (dumbbells)
55x9
55x9
55x9

Bicep Curls (Swiss bar)
90x10
90x10
90x10

Pull-ups (hammer-grip)
3 sets of 12

Cable curls
110x12
110x12
110x12

Rope Hammer Curl
110x12
110x12
110x12

Trunk Rotators (with 45 pound plate)
3 sets of 50

Resistance Tube bands-Bent over row
3 sets of 15

Resistance Tube bands-bicep curls
3 sets of 15

Post-workout: Phase8 (One and a half scoops vanilla flavor w/water)

Time of workout: 1 hour and 15 minutes

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), and a Multi-vitamin

Week 11
Day 4 (legs/forearms)

Pre-Workout: NutriBullet smoothie (frozen fruit, banana, scoop of PB Fit, Greek yogurt, oats, coconut oil, spinach, almonds, almond milk)

Back Squats 
205x8
280x5
280x5
295x3
295x3

Reverse Cable Curl
110x20
110x20
110x20

Dumbbell Wrist Curl (Flat bench)
40x20
40x20
40x20

Wrist Roller
3 sets of 5 with 7.5 pounds

Post-workout: None

Time of workout: 55 minutes

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), and a Multi-vitamin

Week 11
Day 5 (triceps/abs)

Pre-Workout: None

Tricep rope push-downs
110x20
110x20
110x20

Tricep push-down with 20" bar
130x20
130x20
130x20

Skull-crushers (EZ-bar)
95x12
95x12
95x12

Dips
3 sets of 20

Behind the neck triceps rope push-down
90x15
90x15
90x15

Decline sit-ups w/45 pound plate
3 sets of 25

Hanging leg raises
3 sets of 20

Post-workout: None

Time of workout: 55 minutes

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), and a Multi-vitamin

Week 12
Day 1 (Shoulders)

Pre-Workout: Eggs, bacon, coffee

Standing OHP (barbell)
190x5
190x5
205x3
205x3

Military Press (Swiss Bar)
175x8
175x8
175x8

Lateral Raises (dumbbell)
45x10
45x10
45x10

Front Raises (Swiss Bar)
90x10
90x10
90x10

Shrugs (barbell)
305x15
305x15
305x15

Shrugs (dumbell)
60x25
60x25
60x25

Pull-ups (ultra wide-grip)
3 sets of 12

Trunk Rotators (with 45 pound plate)
3 sets of 50

Resistance Tube bands-Lateral Raises
3 sets of 15

Bradford Presses (barbell)
95x20
95x20
95x20

Post-workout: None

Time of workout: 1 hour and 15 minutes

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), and a Multi-vitamin

Week 12
Day 2 (Chest)

Pre-Workout: Coffee

Flat Bench Press (Barbell)
285x5
285x5
300x3
300x3

Incline Bench Press (Barbell)
250x5
250x5
265x3
265x3

Close-Grip Bench Press (Barbell)
205x8
205x8
205x8

Dumbell Pullovers (dumbbell)
60x10
60x10
60x10

Butterflies (dumbbell)
50x10
50x10
50x10

Resistance Tube bands-Butterflies
3 sets of 15

Resistance Tube bands-Pulls
3 sets of 15 (each arm)

Raised push-ups
3 sets of 20

Post-workout: None

Time of workout: 1 hour and 15 minutes

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg) and a Multi-vitamin

Week 12
Day 3 (Back and Biceps)

Pre-Workout: NutriBullet smoothie (frozen fruit, celery, banana, scoop of PB Fit, coconut oil, spinach, almonds, almond milk)

Upright Row (EZ-bar)
175x10
175x10
175x10

Bent-over Rows (Swiss bar)
195x10
195x10
195x10

Hammerr Curls (dumbbells)
50x10
50x10
50x10

Concentration Curls (dumbbells)
35x10
35x10
35x10

Bicep Curls (Swiss bar)
105x10
105x10
105x10

Pull-ups (hammer-grip)
3 sets of 12

Cable curls
115x12
115x12
115x12

Rope Hammer Curl
115x12
115x12
115x12

Trunk Rotators (with 45 pound plate)
3 sets of 50

Resistance Tube bands-Bent over row
3 sets of 15

Resistance Tube bands-bicep curls
3 sets of 15

Post-workout: None

Time of workout: 1 hour and 15 minutes

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), and a Multi-vitamin

Week 12
Day 4 (legs/forearms)

Pre-Workout: NutriBullet smoothie (frozen fruit, banana, scoop of PB Fit, celery, coconut oil, spinach, almonds, almond milk)

Back Squats 
205x8
280x5
280x5
295x3
295x3

Reverse Cable Curl
115x20
115x20
115x20

Dumbbell Wrist Curl (Flat bench)
40x20
40x20
40x20

Wrist Roller
3 sets of 5 with 7.5 pounds

Post-workout: None

Time of workout: 55 minutes

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), and a Multi-vitamin

Week 12
Day 5 (cardio)

Pre-Workout: None

4 mile run on treadmill

Time of run: 43 minutes (program has built in warm-up and cool-down)

Post-workout: None

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), and a Multi-vitamin

Note: First time I have done the 4 mile program in a good year (always either do the 5k one or run outside). I finished it w/o stopping, but holy fahk was I [i]done[/i] after this!

Week 12
Day 6 (triceps/abs)

Pre-Workout: NutriBullet smoothie (frozen fruit, banana, avocado, coconut oil, scoop of PB Fit powder, almonds, spinach, almond milk)

Tricep rope push-downs
115x20
115x20
115x20

Tricep push-down with 20" bar
135x20
135x20
135x20

Skull-crushers (EZ-bar)
95x12
95x12
95x12

Dips
3 sets of 20

Behind the neck triceps rope push-down
90x15
90x15
90x15

Decline sit-ups w/45 pound plate
3 sets of 25

Hanging leg raises
3 sets of 20

Post-workout: None

Time of workout: 55 minutes

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), and a Multi-vitamin

Week 1
Day 1 (Shoulders)

Pre-Workout: Arnold Series Iron CRE3 (1 scoop grape flavor)

Standing OHP (barbell)
155x12
155x12
170x8
170x8

Military Press (Swiss Bar)
170x8
170x8
170x8

Lateral Raises (dumbbell)
45x10
45x10
45x10

Front Raises (Swiss Bar)
85x10
85x10
85x10

Shrugs (barbell)
295x15
295x15
295x15

Shrugs (dumbell)
60x25
60x25
60x25

Pull-ups (ultra wide-grip)
3 sets of 12

Trunk Rotators (with 45 pound plate)
3 sets of 50

Resistance Tube bands-Lateral Raises
3 sets of 15

Bradford Presses (barbell)
95x20
95x20
95x20

Post-workout: Phase8 (One and a half scoops vanilla flavor w/water)

Time of workout: 1 hour and 15 minutes

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), and a Multi-vitamin

Week 1
Day 2 (Chest)

Pre-Workout: Arnold Series Iron CRE3 (1 scoop grape flavor)

Flat Bench Press (Barbell)
235x12
235x12
250x8
250x8

Incline Bench Press (Barbell)
185x12
185x12
200x8
200x8

Close-Grip Bench Press (Barbell)
200x8
200x8
200x8

Dumbell Pullovers (dumbbell)
60x10
60x10
60x10

Butterflies (dumbbell)
45x10
45x10
45x10

Resistance Tube bands-Butterflies
3 sets of 15

Resistance Tube bands-Pulls
3 sets of 15 (each arm)

Raised push-ups
3 sets of 20

Post-workout: None

Time of workout: 1 hour and 15 minutes

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg) and a Multi-vitamin

Week 1
Day 3 (Back and Biceps)

Pre-Workout: NutriBullet smoothie (frozen fruit, banana, scoop of PB Fit, coconut oil, spinach, almonds, almond milk) and Arnold Series Iron CRE3 (1 scoop grape flavor)

Upright Row (EZ-bar)
175x10
175x10
175x10

Bent-over Rows (barbell)
205x10
205x10
205x10

Hammer Curls (dumbbells)
50x10
50x10
50x10

Concentration Curls (dumbbells)
35x10
35x10
35x10

Bicep Curls (barbell)
95x10
95x10
95x10

Pull-ups (hammer-grip)
3 sets of 12

Cable curls
115x12
115x12
115x12

Rope Hammer Curl
115x12
115x12
115x12

Rogue Bands--Rows
3 sets of 15

Rogue Bands--bicep curls
3 sets of 15

Post-workout: Phase8 (One and a half scoops vanilla flavor w/water)

Time of workout: 1 hour and 15 minutes

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), and a Multi-vitamin

Week 1
Day 4 (legs/forearms)

Pre-Workout: Arnold Series Iron CRE3 (1 scoop grape flavor)

Back Squats 
225x10
225x10
245x8
245x8

Reverse Cable Curl
115x20
115x20
115x20

Dumbbell Wrist Curl (Flat bench)
40x20
40x20
40x20

Wrist Roller
3 sets of 5 with 7.5 pounds

Post-workout: None

Time of workout: 55 minutes

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), and a Multi-vitamin

Week 1
Day 5 (cardio)

Pre-Workout: None

5k run on treadmill

Time of run: 40 minutes (program has built in warm-up and cool-down)

Post-workout: None

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), and a Multi-vitamin

Week 1
Day 6 (triceps/abs)

Pre-Workout: Arnold Series Iron CRE3 (1 scoop grape flavor)

Tricep rope push-downs
115x20
115x20
115x20

Tricep push-down with 20" bar
135x20
135x20
135x20

Skull-crushers (EZ-bar)
95x12
95x12
95x12

Dips
3 sets of 20

Behind the neck triceps rope push-down
90x15
90x15
90x15

Decline sit-ups w/45 pound plate
3 sets of 25

Hanging leg raises
3 sets of 20

Kneeling Crunches--Rogue Bands
4 sets of 20

Triceps Extensions--Rogue Bands
3 sets of 15

Post-workout: None

Time of workout: 1 hour

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), and a Multi-vitamin

Week 2
Day 1 (Shoulders)

Pre-Workout: Arnold Series Iron CRE3 (1 scoop grape flavor)

Standing OHP (barbell)
155x12
155x12
170x8
170x8

Military Press (Swiss Bar)
170x8
170x8
170x8

Lateral Raises (dumbbell)
45x10
45x10
45x10

Front Raises (Swiss Bar)
85x10
85x10
85x10

Shrugs (barbell)
295x15
295x15
295x15

Shrugs (dumbell)
60x25
60x25
60x25

Pull-ups (ultra wide-grip)
3 sets of 12

Trunk Rotators (with 45 pound plate)
3 sets of 50

Overhead Press--Rogue Bands
3 sets of 15

Bradford Presses (barbell)
105x20
105x20
105x20

Post-workout: Phase8 (One and a half scoops vanilla flavor w/water)

Time of workout: 1 hour and 25 minutes

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), and a Multi-vitamin

Note: This was an absolute shoulder-smoker workout.

Week 2
Day 2 (Chest)

Pre-Workout: Arnold Series Iron CRE3 (1 scoop grape flavor)

Flat Bench Press (Swiss Bar)
220x12
220x12
235x8
235x8

Incline Bench Press (Swiss Bar)
180x12
180x12
195x8
195x8

Close-Grip Bench Press (Swiss Bar)
175x8
175x8
175x8

Butterflies (dumbbell)
45x10
45x10
45x10

Butterflies--Rogue Bands
3 sets of 15

Cross-overs--Rogue Bands
3 sets of 15 (each arm)

Raised push-ups
3 sets of 20

Flat Bench Press (Barbell with Rogue Bands added for resistance)
185x8
185x8
185x8

Post-workout: Phase8 (One and a half scoops vanilla flavor w/water)

Time of workout: 1 hour and 15 minutes

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg) and a Multi-vitamin

Note: First time I've added bands to the bar when benching for additional resistance. Great way to burn-out to end you workout. Never in my life would I have ever thought weight as little as 185 could do that. Those bands are awesome!

I see you got the Rogue bands you were talking about ordering.
How are you liking them?

[QUOTE=piperdown;1410061033]I see you got the Rogue bands you were talking about ordering.
How are you liking them?[/QUOTE]

They are great. Got two green and two black. Been trying to incorporate them at the end of each of my workouts. Using them for increased resistance while benching is insane. I actually thought it would feel a lot more awkward, but it's a nice smooth resist.