AJ's Big Arms => Big Paychecks journal

[ajdahlheimer]

Hacksaw Jim Duggan!

[ajdahlheimer]

Week 3
Day 7

Pre-Workout: None

Elliptical Machine

Post-workout: None

Time of workout: 1 hour 10 minutes

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin

Note: Fasted cardio.

[ajdahlheimer]

Week 4
Day 1

Pre-Workout: Coffee

Lat Pulldowns (Wide Grip) +
140x12
140x12
140x12

Reverse Grip Pulldowns (14" Bar)
140x12
140x12

Landmine Rows (Neutral Grip) +
180x12
180x12
180x12

Seal Rows +
75x12
75x12
75x12

Single Arm Seated Cable Rows
60x12
60x12
60x12

Decline sit-ups
3 sets of 40

Hanging leg raises
3 sets of 20

Post-workout: None

Time of workout: 1 hour 15 minutes

Additional cardio: None

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin

[ajdahlheimer]

Week 4
Day 2

Pre-Workout: Coffee

Y-T-W-L's w/lightweight bands
3 sets of 40

Incline Bench Press - Swiss Bar
165x12
165x12
180x8
180x8

Close Grip Bench Press
175x12
175x12
175x12

Weighted Triceps Dips
BW+20x20
BW+20x20
BW+20x20

Dumbbell Preacher Curls
35x12
35x12
35x12

Triceps Pushdown - Rope
70x12
70x12
70x12

Post-workout: None

Time of workout: 1 hour 10 minutes

Additional cardio: None

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin

[ajdahlheimer]

Week 4
Day 3

Pre-Workout: None

Chin-ups
3 sets of 10

Y-T-W-L's w/lightweight bands
3 sets of 40

Decline Weighted Sit-ups
Body weight+45x30
Body weight+45x30
Body weight+45x30

Floor Press - Dumbbells
75x12
75x12
75x12

Hanging Leg Raises
BWx20
BWx20
BWx20

Trunk Rotators
45x50
45x50
45x50

Post-workout: None

Time of workout: 1 hour

Additional cardio: 1 hour 30 minute outdoor walk

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin

[ajdahlheimer]

Week 4
Day 4

Pre-Workout: Cottage Cheese

Back Squat
240x12
240x12
260x8
260x8

Snatch Grip Deadlifts
230x12
230x12
230x12

Wrist-Roller
3 sets of 5 with 10 pounds

Post-workout: None

Time of workout: 1 hour 15 minutes

Additional cardio: 20 minute skip rope routine and 60 minute outdoor walk

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin

[ajdahlheimer]

Week 4
Day 5

Pre-Workout: Shredded Chicken

Military Press (Dumbbells)
75x12
75x12
75x12

Squeeze Press (Dumbbells)
60x12
60x12
60x12

Standing OHP (Hex Bar)
145x12
145x12
145x12

Front Raise (Dumbbells)
40x12
40x12
40x12

Single Arm Behind the neck Triceps Extension (Dumbbells)
30x12
30x12
30x12

Cable Crunches
100x25
100x25
100x25

Post-workout: None

Time of workout: 1 hour 15 minutes

Additional cardio: 20 minute skip-rope routine and 1 hour outdoor walk

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin

[ajdahlheimer]

Week 4
Day 6

Pre-Workout: None

Seated Cable Row - Lat Bar
165x12
165x12
165x12

Face Pulls - Ergo Grips
90x12
90x12
90x12

Weighted Neutral-Grip Pullups
BW+25 x10
BW+25 x10
BW+25 x10

Meadows Rows - Landmine
65x12
65x12
65x12

Cable Curls - Rope
80x12
80x12
80x12

Behind the neck Triceps Extension (Rope with Ergo handles)
55x12
55x12
55x12

Post-workout: None

Time of workout: 1 hour 15 minutes

Additional cardio: 20 minute skip-rope routine and 1 hour outdoor walk

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin

[ajdahlheimer]

Week 5
Day 1

Pre-Workout: Bacon & Eggs

Lat Pulldowns (Wide Grip)
160x8
160x8
160x8

Reverse Grip Pulldowns (14" Bar) +
160x8
160x8

Landmine Rows (Neutral Grip)
200x8
200x8
200x8

Seal Rows
85x8
85x8
85x8

Single Arm Seated Cable Rows +
70x8
70x8
70x8

Decline sit-ups
3 sets of 40

Hanging leg raises
3 sets of 20

Post-workout: None

Time of workout: 1 hour 15 minutes

Additional cardio: 1 hour outdoor walk

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin

[ajdahlheimer]

Week 5
Day 2

Pre-Workout: Coffee

Y-T-W-L's w/lightweight bands
3 sets of 40

Incline Bench Press - Swiss Bar
185x8
185x8
200x5
200x5

Close Grip Bench Press +
185x8
185x8
185x8

Weighted Triceps Dips
BW+20x20
BW+20x20
BW+20x20

Dumbbell Preacher Curls
45x8
45x8
45x8

Triceps Pushdown - Rope
85x8
85x8
85x8

Post-workout: None

Time of workout: 1 hour 10 minutes

Additional cardio: 30 minute outdoor walk

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin

[ajdahlheimer]

Week 5
Day 3

Pre-Workout: None

Chin-ups
3 sets of 10

Y-T-W-L's w/lightweight bands
3 sets of 40

Decline Weighted Sit-ups
Body weight+45x30
Body weight+45x30
Body weight+45x30

Floor Press - Dumbbells +
80x8
80x8
80x8

Hanging Leg Raises
BWx20
BWx20
BWx20

Trunk Rotators
45x50
45x50
45x50

Post-workout: None

Time of workout: 1 hour

Additional cardio: 1 hour 30 minute outdoor walk

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin

[ajdahlheimer]

Week 5
Day 4

Pre-Workout: Smoothie

Back Squat +
265x8
265x8
285x5
285x5

Snatch Grip Deadlifts +
250x8
250x8
250x8

Wrist-Roller
3 sets of 5 with 10 pounds

Post-workout: None

Time of workout: 1 hour 15 minutes

Additional cardio: 60 minute outdoor walk

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin

[ajdahlheimer]

Week 5
Day 5

Pre-Workout: Smoothie

Military Press (Dumbbells)
80x8
80x8
80x8

Incline Dumbbell Flies
45x8
45x8
45x8

Standing OHP (Hex Bar)
160x8
160x8
160x8

Front Raise (Dumbbells)
45x8
45x8
45x8

Single Arm Behind the neck Triceps Extension (Dumbbells)
35x8
35x8
35x8

Cable Crunches
100x25
100x25
100x25

Post-workout: None

Time of workout: 1 hour 15 minutes

Additional cardio: 20 minute skip-rope routine and 1 hour outdoor walk w/weighted vest

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin

[ajdahlheimer]

Week 5
Day 6

Pre-Workout: Smoothie

Seated Cable Row - Lat Bar +
185x8
185x8
185x8

Face Pulls - Ergo Grips
105x8
105x8
105x8

Weighted Neutral-Grip Pullups
BW+25 x10
BW+25 x10
BW+25 x10

Meadows Rows - Landmine
85x8
85x8
85x8

Cable Curls - Rope
95x8
95x8
95x8

Behind the neck Triceps Extension (Rope with Ergo handles)
65x8
65x8
65x8

Post-workout: None

Time of workout: 1 hour 15 minutes

Additional cardio: 20 minute skip-rope routine and 1 hour outdoor walk

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin

[ajdahlheimer]

Week 5
Day 7

Pre-Workout: None

3.5 mile outdoor run

Post-workout: None

Time of workout: 35 minutes

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin

Note: Fasted cardio.

[ajdahlheimer]

Week 6
Day 1

Pre-Workout: Bacon & Eggs

Lat Pulldowns (Wide Grip)
160x8
160x8
160x8

Reverse Grip Pulldowns (14" Bar) +
165x8
165x8

Landmine Rows (Neutral Grip)
200x8
200x8
200x8

Seal Rows
85x8
85x8
85x8

Single Arm Seated Cable Rows
75x8
75x8
75x8

Decline sit-ups
3 sets of 40

Hanging leg raises
3 sets of 20

Post-workout: None

Time of workout: 1 hour 15 minutes

Additional cardio: None

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin

[ajdahlheimer]

Week 6
Day 2

Pre-Workout: Coffee

Y-T-W-L's w/lightweight bands
3 sets of 40

Incline Bench Press - Swiss Bar +
185x8
185x8
200x5
200x5

Close Grip Bench Press +
190x8
190x8
190x8

Weighted Triceps Dips
BW+20x20
BW+20x20
BW+20x20

Dumbbell Preacher Curls
45x8
45x8
45x8

Triceps Pushdown - Rope
85x8
85x8
85x8

Post-workout: None

Time of workout: 1 hour 10 minutes

Additional cardio: None

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin

[ajdahlheimer]

Week 6
Day 3

Pre-Workout: None

Chin-ups
3 sets of 10

Y-T-W-L's w/lightweight bands
3 sets of 40

Decline Weighted Sit-ups
Body weight+45x30
Body weight+45x30
Body weight+45x30

Floor Press - Dumbbells +
85x8
85x8
85x8

Hanging Leg Raises
BWx20
BWx20
BWx20

Trunk Rotators
45x50
45x50
45x50

Post-workout: None

Time of workout: 1 hour

Additional cardio: 1 hour 30 minute outdoor walk

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin

[ajdahlheimer]

Week 6
Day 4

Pre-Workout: Smoothie

Back Squat
270x8
270x8
290x5
290x5

Snatch Grip Deadlifts +
260x8
260x8
260x8

Wrist-Roller
3 sets of 5 with 10 pounds

Post-workout: None

Time of workout: 1 hour 15 minutes

Additional cardio: 90 minute outdoor walk

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin

[ajdahlheimer]

Week 6
Day 5

Pre-Workout: None

Military Press (Dumbbells)
80x8
80x8
80x8

Incline Dumbbell Flies
45x8
45x8
45x8

Standing OHP (Hex Bar)
160x8
160x8
160x8

Front Raise (EZ Bar) +
60x8
60x8
60x8

Single Arm Lateral Raises (Cable)
20x8
20x8
20x8

Cable Crunches
100x25
100x25
100x25

Post-workout: None

Time of workout: 1 hour 15 minutes

Additional cardio: 90 minute outdoor walk

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin

[ajdahlheimer]

Week 6
Day 6

Pre-Workout: None

Seated Cable Row - Lat Bar +
190x8
190x8
190x8

Face Pulls - Ergo Grips
105x8
105x8
105x8

Weighted Neutral-Grip Pullups
BW+25 x10
BW+25 x10
BW+25 x10

Meadows Rows - Landmine
90x8
90x8
90x8

Cable Curls - Rope
100x8
100x8
100x8

Behind the neck Triceps Extension (Rope with Ergo handles)
65x8
65x8
65x8

Post-workout: None

Time of workout: 1 hour 15 minutes

Additional cardio: 20 minute skip-rope routine and 1 hour outdoor walk

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin

[ajdahlheimer]

Week 6
Day 7

Pre-Workout: None

3.5 mile outdoor run

Post-workout: None

Time of workout: 34 minutes

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin

Note: Fasted cardio.