Printable View
Week 8
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: ProMera Sports - Gluta Blast (2 scoops Mandarin flavor)
Time of workout: 25 minutes
Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin
Week 8
Day 6 (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: None
Week 9
Day 1 (Shoulders/Biceps)
Pre-Workout: ProMera Sports - Amino-Tren (2 scoops Blue Raspberry flavor)
Seated Military Press (barbell)
215x5
215x5
230x3
230x3
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 (standing w/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 (1 scoop vanilla flavor) and ProMera Sports - Gluta Blast (2 scoops Mandarin flavor)
Time of workout: 1 hour and 30 minutes
Other supps: Fish Oil/Omega-3's (2 soft gels) and a Multi-vitamin
Week 9
Day 2 (Chest)
Pre-Workout: ProMera Sports - Amino-Tren (2 scoops Blue Raspberry flavor)
Flat Bench Press (barbell)
305x5
305x5
320x3
320x3
Dumbbell Flies
55x12
55x12
55x12
Incline Bench Press (barbell)
255x5
255x5
270x3
270x3
Incline Bench Press (dumbbell)
60x12
60x12
60x12
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 (1 scoop vanilla flavor) and ProMera Sports - Gluta Blast (2 scoops Mandarin flavor)
Time of workout: 1 hour and 25 minutes
Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin
Damn, AJ... Killing with the volume once again. Much Respect!
My chest just got sore from reading today's workout :D
Strong benching
Wow man, hell of a workout. Gotta have a lot of gas in the tank for that session.
Crazy strong on the flat/inclines, awesome AJ!
[QUOTE=Jbizzlechizzle;1311203001]Damn, AJ... Killing with the volume once again. Much Respect![/QUOTE]
[QUOTE=yaaar;1311221761]My chest just got sore from reading today's workout :D[/QUOTE]
[QUOTE=mirroroferised;1311237041]Strong benching[/QUOTE]
[QUOTE=InternetTuffGuy;1311238041]Wow man, hell of a workout. Gotta have a lot of gas in the tank for that session.[/QUOTE]
[QUOTE=raynerd;1311246761]Crazy strong on the flat/inclines, awesome AJ![/QUOTE]
Sometimes you gotta let the big dog eat!!!! :D
[QUOTE=ajdahlheimer;1311342401]Sometimes you gotta let the big dog eat!!!! :D[/QUOTE]
Woof!
Week 9
Day 3 (Accessory Day)
Pre-Workout: ProMera Sports - Amino-Tren (2 scoops Blue Raspberry flavor)
Dumbbell Rows
60x12 (each arm)
60x12 (each arm)
60x12 (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
Are you sure you're man enough for blue raspberry? ;)
That's some nice tricep and yoke work. That will keep you looking jacked.
[img]http://www.restaurantnews.com/wp-content/uploads/2014/04/Chick-fil-A-New-Grilled-Recipe-Entree-Lineup-Set-to-Transform-Menu.jpg[/img]
[QUOTE=GKC45;1311706051]Are you sure you're man enough for blue raspberry? ;)[/QUOTE]
When they send you it for free--you don't complain about flavors, broseph.
Now excuse me while I borrow those 45's........ :D
Week 9
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
[QUOTE=ajdahlheimer;1311822211]Week 9
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[/QUOTE] You run more in a day than I do in a month. Keep cruising homie.
[QUOTE=Jbizzlechizzle;1311855871]You run more in a day than I do in a month. Keep cruising homie.[/QUOTE]
These guns run from no one! :D
Week 9
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: ProMera Sports - Gluta Blast (2 scoops Mandarin flavor)
Time of workout: 25 minutes
Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin
I thought you were going to give up all this heavy lifting and go on the chick fil a diet?
[QUOTE=GKC45;1312421981]I thought you were going to give up all this heavy lifting and go on the chick fil a diet?[/QUOTE]
Oatmeal, fruit, greek yogurt, and tuna out of the can for me today, broseph!
Week 9
Day 6 (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 (2 soft gels) and a Multi-vitamin
Week 10
Day 1 (Shoulders/Biceps)
Pre-Workout: ProMera Sports - Amino-Tren (2 scoops Blue Raspberry flavor)
Seated Military Press (barbell)
215x5
215x5
230x3
230x3
Seated Military Press (dumbbell)
60x12
60x12
60x12
Standing barbell curls (EZ bar)
115x10
115x10
115x10
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 (standing w/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 (1 scoop vanilla flavor) and ProMera Sports - Gluta Blast (2 scoops Mandarin flavor)
Time of workout: 1 hour and 30 minutes
Other supps: Fish Oil/Omega-3's (2 soft gels) and a Multi-vitamin
Your military press numbers make me ill. As a matter of fact, most of your numbers make me ill. :) Keep up the great work brah.
The volume of work in your workouts is huge, you've got great stamina .. it looks like you don't have much time for rest during that 90 minutes. Great strength on those seated MPs .. way better than my bench ;)
[QUOTE=Jbizzlechizzle;1313060371]Your military press numbers make me ill. As a matter of fact, most of your numbers make me ill. :) Keep up the great work brah.[/QUOTE]
[QUOTE=fittofattofit;1313141251]The volume of work in your workouts is huge, you've got great stamina .. it looks like you don't have much time for rest during that 90 minutes. Great strength on those seated MPs .. way better than my bench ;)[/QUOTE]
Thanks. I think next 12 week cycle (so in about 3 weeks), I am going to start doing them behind the head. Just so I can reduce the amount of weight/strain and also work some other areas of the back/shoulders. I'm a solo-lifter (no spotter), so it really is getting difficult to initially push the weight off the rack.
Week 9
Day 2 (Chest)
Pre-Workout: ProMera Sports - Amino-Tren (2 scoops Blue Raspberry flavor)
Flat Bench Press (barbell)
305x5
305x5
320x3
320x3
Dumbbell Flies
55x12
55x12
55x12
Incline Bench Press (barbell)
260x5
260x5
275x3
275x3
Incline Bench Press (dumbbell)
60x12
60x12
60x12
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 (1 scoop vanilla flavor) and ProMera Sports - Gluta Blast (2 scoops Mandarin flavor)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin
Week 10
Day 3 (Accessory Day)
Pre-Workout: ProMera Sports - Amino-Tren (2 scoops Blue Raspberry flavor)
Triceps Kickbacks (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)
Time of workout: 1 hour and 5 minutes
Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin
Seems kind of light for you. Were you tired today?
[QUOTE=GKC45;1313659051]Seems kind of light for you. Were you tired today?[/QUOTE]
Never go too heavy on my accessory day. Just hit specific muscle groups. But yes, didn't sleep for shat last night.
Impressive benching AJ. The volume you put in each session is great. Do those sessions take very long?