AJ's Big Arms => Big Paychecks journal

[ajdahlheimer]

Week 8
Day 2

Pre-Workout: Egg whites & Bacon

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
195x8
195x8
195x8

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 8
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
95x8
95x8
95x8

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 8
Day 4

Pre-Workout: None

Back Squat
270x8
270x8
290x5
290x5

Hex Bar Deadlifts
275x8
275x8
275x8

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

Note: Lower back has been a bit tight the last week, so swapped in some lighter Hex Bar Deadlifts of the floor.

[ajdahlheimer]

Week 8
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 (EZ Bar)
70x8
70x8
70x8

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: 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