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  1. #1
    Registered User ajdahlheimer's Avatar
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    AJ's Big Arms => Big Paychecks journal

    I figured I would start a journal since I kicked off a fresh new 12 week lifting cycle yesterday. Not really sure what my goals are, just maintaining current mass and getting stronger. Maybe drop some BF. Keep in mind, I am also a home gym guy with dumbbells that only go up to 60 pounds (in case some exercises seem light). I still do them for form and maintenance.

    Week 1
    Day 1 (Shoulders/Biceps)

    Pre-Workout: N.O. Xplode (Grape flavor) 1.5 scoops

    Seated Military Press (barbell)
    180x12
    180x12
    195x8
    195x8

    Seated Military Press (dumbbell)
    60x12
    60x12
    60x12

    Seated Preacher curls (EZ bar)
    125x8
    125x8
    125x8

    Standing Dumbbell curls
    55x9 (each arm)
    55x9 (each arm)
    55x9 (each arm)

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

    Pull-ups
    3 sets of 10

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

    Reverse Curls (EZ bar)
    95x10
    95x10
    95x10

    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 (milk chocolate flavor) One scoop mixed with water

    Time of workout: 1 hour and 20 minutes

    Other supps: Fish Oil/Omega-3's (2 soft gels) and a Multi-vitamin
    Last edited by ajdahlheimer; 09-17-2014 at 06:07 AM.
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  2. #2
    Registered User bradandblake's Avatar
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    Subbed...right off the top. Damn. Why don't you lift something?
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  3. #3
    Registered User Plateauplower's Avatar
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    Some serious pressing, upright rows and curls. Nice work.
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  4. #4
    Registered User ajdahlheimer's Avatar
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    Originally Posted by bradandblake View Post
    Subbed...right off the top.
    Not following this comment?????

    What?
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  5. #5
    Registered User ajdahlheimer's Avatar
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    Originally Posted by Plateauplower View Post
    Some serious pressing, upright rows and curls. Nice work.
    Thanks. For my core lifts (Military Press, Bench Press, Incline Bench Press) I do 4 weeks of lighter weight/higher reps (8-12), then 4 weeks of medium weight/medium reps (5-8), then 4 weeks of heavier weight/lower reps (3-5). Then I start all over with a new 12 week cycle. I was taught this system/cycle by my old strength coach in high school when I was 16 (he was a former Olympic shot-putter), and I've been using it close to 20 years now and continue to get bigger/stronger.
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  6. #6
    Registered User bradandblake's Avatar
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    Originally Posted by ajdahlheimer View Post
    Not following this comment?????

    What?
    Subscribed, the button at the top.
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  7. #7
    Registered User ajdahlheimer's Avatar
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    Originally Posted by bradandblake View Post
    Subscribed, the button at the top.
    Oh cool. Didn't know you could do that.
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  8. #8
    does curls in power racks yaaar's Avatar
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    In for big arms and paychecks.
    Don't listen to me, I'm in terrible shape.

    ᕕ( ᐛ )ᕗ S̶m̶2̶s̶m̶ Bm2bm crew (---S̶q̶u̶a̶t̶ Bench Moar to S̶q̶u̶a̶t̶ Bench Moar---)
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  9. #9
    Hiding otter mode raynerd's Avatar
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    In.....ur a strong dood! Looking forward to following along!
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  10. #10
    Registered User mirroroferised's Avatar
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    In


    365 255 480 in April! ...2019
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  11. #11
    Registered User ajdahlheimer's Avatar
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    Originally Posted by mirroroferised View Post


    In


    No TML gifs in my journal, broseph. This is supposed to be motivating, not vomit-inducing...
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  12. #12
    Registered User mirroroferised's Avatar
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    Ouch

    Okay fine lol


    In on journal of guy who preacher curls almost as much as I bench. That works

    You still 6 days a week with this new 12 week cycle?
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  13. #13
    Registered User ajdahlheimer's Avatar
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    Originally Posted by mirroroferised View Post

    You still 6 days a week with this new 12 week cycle?
    Yeah, it's not a "new" program or anything. I am simply starting over on a fresh 12 week cycle now (like I do every 12 weeks).

    Day 1: Shoulders/biceps
    Day 2: Chest
    Day 3: Accessory Day (triceps, traps, lats)
    Day 4: Cardio (3.5 mile run)
    Day 5: Off day
    Day 6: Short minimal chest/abs day
    Day 7: Cardio (3.5 mile run)

    I was running 3 days a week but it simply became too much since I started coaching my son's football last month.
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  14. #14
    Registered User mirroroferised's Avatar
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    Nice. I gotta start running a bit more.
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  15. #15
    Registered User Plateauplower's Avatar
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    Originally Posted by ajdahlheimer View Post
    Yeah, it's not a "new" program or anything. I am simply starting over on a fresh 12 week cycle now (like I do every 12 weeks).

    Day 1: Shoulders/biceps
    Day 2: Chest
    Day 3: Accessory Day (triceps, traps, lats)
    Day 4: Cardio (3.5 mile run)
    Day 5: Off day
    Day 6: Short minimal chest/abs day
    Day 7: Cardio (3.5 mile run)

    I was running 3 days a week but it simply became too much since I started coaching my son's football last month.
    Where do the legs fit in there?
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  16. #16
    Registered User ajdahlheimer's Avatar
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    Originally Posted by Plateauplower View Post
    Where do the legs fit in there?
    They don't. I don't have a squat rack in my home gym. My only leg workout is running. I have an Oly lifting and college football background though, so I have enough lower body mass maintained to still look relatively proportioned.
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  17. #17
    Registered User ajdahlheimer's Avatar
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    Week 1
    Day 2 (Chest)

    Pre-Workout: N.O. Xplode (Grape flavor) 1.5 scoops

    Flat Bench Press (barbell)
    265x12
    265x12
    280x8
    280x8

    Dumbbell Flies
    50x12
    50x12
    50x12

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

    Incline Bench Press (dumbbell)
    60x10
    60x10
    60x10

    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 (milk chocolate flavor) One scoop mixed with water

    Time of workout: 1 hour and 10 minutes

    Other supps: Fish Oil/Omega-3's (2 soft gels) and a Multi-vitamin
    Last edited by ajdahlheimer; 09-17-2014 at 06:07 AM.
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  18. #18
    Bloody but unbowed fittofattofit's Avatar
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    You've got some great strength .. I like your programme and if it's working for you for the last 20 years I don't see any need to change. Your strength coach was well ahead of the curve with that training programme btw. Cool that your 'lighter weight, higher reps' weeks include 195 x 8 seated MPs and 280 x 8 flat bench
    Do you do any deadlifts or oly lifts in your programme now?
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  19. #19
    Registered User ajdahlheimer's Avatar
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    Originally Posted by fittofattofit View Post
    You've got some great strength .. I like your programme and if it's working for you for the last 20 years I don't see any need to change. Your strength coach was well ahead of the curve with that training programme btw. Cool that your 'lighter weight, higher reps' weeks include 195 x 8 seated MPs and 280 x 8 flat bench
    Do you do any deadlifts or oly lifts in your programme now?
    It is the same same program for 20 years in the concept of 4 weeks light weight/high reps, 4 weeks medium weight/medium reps, and 4 weeks heavy weight/low reps. But during those years I have added, removed, and changed around the exercises several times. The first 5-6 years I was doing Olympic lifts as part of it. I used to do skull crushers, but stopped due to elbow problems. I also took a 5 year break from OHP at one point. When I got my new bench a few years ago, I felt comfortable doing them again with a sturdy back rest. Then since joining this site (2 years ago?) I have added some more efficient assistant lifts and got rid of some that weren't really doing anything (but I wasn't aware of).

    No Olympic lifts for me now. I would love to get back into them but I simply have no more room for equipment. My next house I want to have an actual fitness room made for it. I've got an Olympic bench, pull-down machine, decline bench (for sit-ups), second flat bench, a rack of dumbbells, and a power tower all crammed into a basement area that is maybe 10x10. Next house I will get a power rack. I want to get back into squats and some oly lifts, as my legs are still big and I have never had any lower body injuries either. Would like to strengthen them back to where they were.

    Here are a few vids where you can see my setup:





    Last edited by ajdahlheimer; 09-16-2014 at 05:57 AM.
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  20. #20
    Registered User Plateauplower's Avatar
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    Originally Posted by ajdahlheimer View Post
    They don't. I don't have a squat rack in my home gym. My only leg workout is running. I have an Oly lifting and college football background though, so I have enough lower body mass maintained to still look relatively proportioned.
    Gotcha, no rack would make squats pretty tricky. There are some pretty effective things you could do without a rack like DB sissy squats or BB hack squats. I didn't train legs for a long time my first go round in lifting, and when I finally started I noticed I nice bump in upper body mass that was unexpected, so that is why I mentioned it. Running no doubt will give you some leg work, my hams and quads get sore everytime I go, would do more of it, but anytime I start working up to decent mileage my knees start hurting.

    Strong chest work for reps. How do you like the N.O. xplode? I tried some a while back and it gave me good energy but tore my stomach up. I have some C4 that I take now when needed, and like Gaspari Superpump pretty well, they all work for a short time until the tolerence overcomes the dose. Killing it in here, owning those shoulder press.
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    Originally Posted by Plateauplower View Post
    Strong chest work for reps. How do you like the N.O. xplode? I tried some a while back and it gave me good energy but tore my stomach up. I have some C4 that I take now when needed, and like Gaspari Superpump pretty well, they all work for a short time until the tolerence overcomes the dose. Killing it in here, owning those shoulder press.
    The first time I took it, I got a little bit nauseous about 50 minutes into my workout, but that isn't really out of the norm for me. This is my 2nd week on it and I think my body is more used to it now. I went through a container of C4 last year, but wasn't a big fan. I know a lot of people don't like jitters, but if I don't get some of them--it just doesn't seem like it's doing anything. I've also used the cheapo Muscletech stuff you can get at Sam's Club, and I actually like that better than C4. Nothing will ever match up to Driven Sports Craze though. I only had one container of the stuff before it was outlawed, but I could honestly lift heavy for an hour and a half--then run 5 miles immediately after and not be tired. Not surprising there ended up being illegal substances in that stuff. LOL.

    I really like Phase8 for protein btw.
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    Impressive lifting, as usual bro.
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    Those are some very impressive lifts in those vids! Great range and form and very controlled. I can see what you mean with that rack ... I'd feel much more confident with those lifts in a power rack, let alone the squats. I wouldn't want to miss the hooks trying to rerack that 300 on the inclines
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    Originally Posted by fittofattofit View Post
    Those are some very impressive lifts in those vids! Great range and form and very controlled. I can see what you mean with that rack ... I'd feel much more confident with those lifts in a power rack, let alone the squats. I wouldn't want to miss the hooks trying to rerack that 300 on the inclines
    Yeah, I very rarely have a spotter. Once in a blue moon when I am one rep maxing in something like that 250 OHP vid. I never have a spotter for my normal workouts, so I really have to recognize my limits. That skin-head dude who spotted me is a neighbor buddy of mine. Nice guy, but getting him to walk two houses down to spot me for 5 minutes is like pulling teeth. When you are too lazy to even spot another dude, good luck ever not being too lazy to actually lift yourself. LOL.
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    Strong as hell lifts AJ. 300 lb incline bench is like a very distant pipe dream to me lol. I've seen some others in here post about using pre workout supps too but I've never used any. Do you notice a big difference between a pre workout and a coffee? If you even drink coffee that is lol
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    Week 1
    Day 3 (Accessory Day)

    Pre-Workout: N.O. Xplode (Grape flavor) 1.0 scoops

    Tricep kick-back (dumbbell)
    40x10 (each arm)
    40x10 (each arm)
    40x10 (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)
    35x10 (each arm)

    Resistance Tube bands-Lateral raises
    3 sets of 15

    Resistance Tube bands-Behind head tricep extensions
    3 sets of 15

    Behind head tricep extensions (dumbbell)
    60x15
    60x15
    60x15

    Post-workout: Phase8 (milk chocolate flavor) One scoop mixed with water

    Time of workout: 1 hour

    Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin
    Last edited by ajdahlheimer; 09-17-2014 at 06:08 AM.
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    Originally Posted by mirroroferised View Post
    Strong as hell lifts AJ. 300 lb incline bench is like a very distant pipe dream to me lol. I've seen some others in here post about using pre workout supps too but I've never used any. Do you notice a big difference between a pre workout and a coffee?
    You notice a huge difference initially, but your body builds up a tolerance to it where you don't feel it as much. I like taking it because it also provides creatine.

    Originally Posted by mirroroferised View Post
    If you even drink coffee that is lol
    Oh yes, coffee is definitely our friend (as I am an early-starter everyday at work). I got myself down to just one big one in the morning though. I work out right after work typically, so it's easier to just down a PWO than to start drinking coffee again midway through the day.
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    If a little guy like me can squat at the bench so can you. I only use a spotter(s) when it gets heavy.



    I've been squatting like this for 4 years, it sucks and we aren't allowed to bring a rack in. I've actually just this week revamped my leg day to no longer include barbell squats, but now instead I'm doing dumbbell split squats (75-100lb.) to exhaustion. I can get deeper than that damn bench and I have some serious DOMS in my glutes to prove it, so I think this change will pay off for me.

    I can't imagine not having a leg day. For me it's every Monday, hungover or not.
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    Originally Posted by highiso View Post
    If a little guy like me can squat at the bench so can you.

    I can't imagine not having a leg day. For me it's every Monday, hungover or not.
    One day I will again. One fine day. (just never in this particular home gym, lol).
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    Week 1
    Day 4 (Cardio)

    Pre-Workout: None

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    Post-workout: None

    Time of workout: 34 minutes

    Other supps: Fish Oil/Omega-3's (2 soft gels) and a Multi-vitamin
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