AJ's Big Arms => Big Paychecks journal

[ajdahlheimer]

Week 3
Day 1

Pre-Workout: Bacon & Eggs

Lat Pulldowns (Super Lat-Bar)
135x12
135x12
135x12

Seated Cable Rows (Super Lat-Bar)
195x12
195x12

Landmine Rows with Lat-Blaster Attachment +
185x12
185x12
185x12

Bent Over Rows w/EZ bar (neutral grip holding plates) +
150x12
150x12
150x12

Single Arm Seated Cable Rows
70x12
70x12
70x12

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 3
Day 2

Pre-Workout: None

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

Flat Bench Press - Swiss Bar +
190x12
190x12
205x8
205x8

Incline Bench - Dumbbells
70x12
70x12
70x12

Chest Dips
BW+10x20
BW+10x20
BW+10x20

Barbell Curls
115x12
115x12
115x12

Single Arm Triceps Pushdown
45x12
45x12
45x12

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 3
Day 3

Pre-Workout: Smoothie

Pull-ups
3 sets of 12

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

Neutral-Grip Pulldowns +
135x12
135x12
135x12

Hanging Leg Raises
BWx20
BWx20
BWx20

Trunk Rotators
45x50
45x50
45x50

Post-workout: None

Time of workout: 1 hour

Additional cardio: 45 minutes on Elliptical Machine 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 3
Day 4

Pre-Workout: Smoothie

Back Squat +
235x12
235x12
255x8
255x8

Hex Bar Deadlifts off Crash-Pads
310x12
310x12
310x12

Hex Bar Shrugs
345x15
345x15
345x15

Post-workout: None

Time of workout: 1 hour 15 minutes

Additional cardio: 5 mile outdoor walk

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

[ajdahlheimer]

Week 3
Day 5

Pre-Workout: Smoothie

Standing OHP (Dumbbells) +
60x12
60x12
60x12

Reverse-Grip Bench Press (Barbell)
195x12
195x12
195x12

Bradford Presses (Barbell) +
115x12
115x12
115x12

Landmine Press
90x12
90x12
90x12

Neutral-Grip Raised Pushups
BWx25
BWx25
BWx25

Cable Crunches +
95x25
95x25
95x25

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 3
Day 6

Pre-Workout: None

Dumbbell Curls
45x12
45x12
45x12

EZ Bar Curls
115x12
115x12
115x12

Weighted Neutral-Grip Pullups
BW+20 x10
BW+20 x10
BW+20 x10

Single Arm Landmine Rows
70x12
70x12
70x12

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

Triceps pushdown (Rope with Ergo handles) +
70x12
70x12
70x12

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 3
Day 7

Pre-Workout: None

Elliptical Machine

Post-workout: None

Time of workout: 1 hour 40 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 (Super Lat-Bar)
140x12
140x12
140x12

Seated Cable Rows (Super Lat-Bar)
195x12
195x12

Landmine Rows with Lat-Blaster Attachment
190x12
190x12
190x12

Bent Over Rows w/EZ bar (neutral grip holding plates)
155x12
155x12
155x12

Single Arm Seated Cable Rows
70x12
70x12
70x12

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 4
Day 2

Pre-Workout: Coffee

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

Flat Bench Press - Swiss Bar
195x12
195x12
210x8
210x8

Incline Bench - Dumbbells
70x12
70x12
70x12

Chest Dips
BW+10x20
BW+10x20
BW+10x20

Barbell Curls
115x12
115x12
115x12

Single Arm Triceps Pushdown
45x12
45x12
45x12

Post-workout: None

Time of workout: 1 hour 10 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 4
Day 3

Pre-Workout: None

Pull-ups
3 sets of 12

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

Neutral-Grip Pulldowns
140x12
140x12
140x12

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: Smoothie

Back Squat
240x12
240x12
260x8
260x8

Hex Bar Deadlifts off Crash-Pads
310x12
310x12
310x12

Hex Bar Shrugs
345x15
345x15
345x15

Post-workout: None

Time of workout: 1 hour 15 minutes

Additional cardio: 30 minute outdoor walk and 1 hour on Elliptical Machine

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: Smoothie

Standing OHP (Dumbbells)
65x12
65x12
65x12

Reverse-Grip Bench Press (Barbell)
195x12
195x12
195x12

Bradford Presses (Barbell)
120x12
120x12
120x12

Landmine Press
90x12
90x12
90x12

Neutral-Grip Raised Pushups
BWx25
BWx25
BWx25

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 on Elliptical Machine

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: Smoothie

Dumbbell Curls
45x12
45x12
45x12

EZ Bar Curls
115x12
115x12
115x12

Weighted Neutral-Grip Pullups
BW+20 x10
BW+20 x10
BW+20 x10

Single Arm Landmine Rows
70x12
70x12
70x12

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

Triceps pushdown (Rope with Ergo handles)
75x12
75x12
75x12

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 7

Pre-Workout: None

Elliptical Machine

Post-workout: None

Time of workout: 1 hour 40 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 5
Day 1

Pre-Workout: Coffee

Lat Pulldowns (Super Lat-Bar)
160x8
160x8
160x8

Seated Cable Rows (Super Lat-Bar)
210x8
210x8

Landmine Rows with Lat-Blaster Attachment +
205x8
205x8
205x8

Bent Over Rows w/EZ bar (neutral grip holding plates)
175x8
175x8
175x8

Single Arm Seated Cable Rows
80x8
80x8
80x8

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: Oatmeal w/bananas

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

Flat Bench Press - Swiss Bar
215x8
215x8
230x5
230x5

Incline Bench - Dumbbells +
80x8
80x8
80x8

Chest Dips +
BW+10x20
BW+10x20
BW+10x20

Barbell Curls +
130x8
130x8
130x8

Single Arm Triceps Pushdown
50x8
50x8
50x8

Post-workout: None

Time of workout: 1 hour 10 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 3

Pre-Workout: None

Pull-ups
3 sets of 12

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

Neutral-Grip Pulldowns +
160x8
160x8
160x8

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: Steak and potatoes

Back Squat +
265x8
265x8
285x5
285x5

Hex Bar Deadlifts off Crash-Pads +
330x8
330x8
330x8

Hex Bar Shrugs
345x15
345x15
345x15

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 5
Day 5

Pre-Workout: Smoothie

Standing OHP (Dumbbells)
75x8
75x8
75x8

Reverse-Grip Bench Press (Barbell)
210x8
210x8
210x8

Bradford Presses (Barbell) +
135x8
135x8
135x8

Landmine Press
105x8
105x8
105x8

Neutral-Grip Raised Pushups
BWx25
BWx25
BWx25

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 5
Day 6

Pre-Workout: Smoothie

Dumbbell Curls
50x8
50x8
50x8

EZ Bar Curls +
130x8
130x8
130x8

Weighted Neutral-Grip Pullups
BW+20 x10
BW+20 x10
BW+20 x10

Single Arm Landmine Rows
90x8
90x8
90x8

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

Triceps pushdown (Rope with Ergo handles)
90x8
90x8
90x8

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

Elliptical Machine

Post-workout: None

Time of workout: 1 hour 40 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, Coffee

Lat Pulldowns (Super Lat-Bar)
160x8
160x8
160x8

Seated Cable Rows (Super Lat-Bar) +
210x8
210x8

Landmine Rows with Lat-Blaster Attachment +
210x8
210x8
210x8

Bent Over Rows w/EZ bar (neutral grip holding plates) +
175x8
175x8
175x8

Single Arm Seated Cable Rows
80x8
80x8
80x8

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 6
Day 2

Pre-Workout: None

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

Flat Bench Press - Swiss Bar
215x8
215x8
230x5
230x5

Incline Bench - Dumbbells
85x8
85x8
85x8

Chest Dips
BW+15x20
BW+15x20
BW+15x20

Barbell Curls
135x8
135x8
135x8

Single Arm Triceps Pushdown
50x8
50x8
50x8

Post-workout: None

Time of workout: 1 hour 10 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 6
Day 3

Pre-Workout: None

Pull-ups
3 sets of 12

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

Neutral-Grip Pulldowns +
165x8
165x8
165x8

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 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 6
Day 4

Pre-Workout: None

Back Squat
270x8
270x8
270x5
285x5

Hex Bar Deadlifts off Crash-Pads +
335x8
335x8
335x8

Hex Bar Shrugs +
345x15
345x15
345x15

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: Banana

Standing OHP (Dumbbells)
75x8
75x8
75x8

Reverse-Grip Bench Press (Barbell)
210x8
210x8
210x8

Bradford Presses (Barbell) +
140x8
140x8
140x8

Landmine Press
105x8
105x8
105x8

Neutral-Grip Raised Pushups
BWx25
BWx25
BWx25

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 6
Day 6

Pre-Workout: Smoothie

Dumbbell Curls
50x8
50x8
50x8

EZ Bar Curls
135x8
135x8
135x8

Weighted Neutral-Grip Pullups
BW+20 x10
BW+20 x10
BW+20 x10

Single Arm Landmine Rows +
90x8
90x8
90x8

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

Triceps pushdown (Rope with Ergo handles)
90x8
90x8
90x8

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

Elliptical Machine

Post-workout: None

Time of workout: 1 hour 40 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 7
Day 1

Pre-Workout: Coffee

Lat Pulldowns (Super Lat-Bar) +
160x8
160x8
160x8

Seated Cable Rows (Super Lat-Bar) +
215x8
215x8

Landmine Rows with Lat-Blaster Attachment +
215x8
215x8
215x8

Bent Over Rows w/EZ bar (neutral grip holding plates) +
180x8
180x8
180x8

Single Arm Seated Cable Rows
80x8
80x8
80x8

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 7
Day 2

Pre-Workout: Oatmeal

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

Flat Bench Press - Swiss Bar
215x8
215x8
230x5
230x5

Incline Bench - Dumbbells +
85x8
85x8
85x8

Chest Dips
BW+15x20
BW+15x20
BW+15x20

Barbell Curls
135x8
135x8
135x8

Single Arm Triceps Pushdown
50x8
50x8
50x8

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