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  1. #3001
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,595
    Rep Power: 104520
    ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000)
    ajdahlheimer is offline
    Week 6
    Day 5 (Back/Abs)

    Pre-Workout: None

    Hex Bar Dead lifts +
    320x8
    320x8
    340x5
    340x5

    Seated Pull-downs (Super Lat bar) +
    180x8
    180x8
    180x8

    Landmine Rows
    115x8
    115x8
    115x8

    Leg Raises
    BWx15
    BWx15
    BWx15

    Cable crunches
    3 sets of 25 with 95 pounds +

    Wrist-Roller
    3 sets of 5 with 12.5 pounds

    Post-workout: None

    Time of workout: 1 hour

    Additional cardio: 3 mile walk w/weighted vest

    Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), Zinc (50mg), and a Multi-vitamin
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  2. #3002
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,595
    Rep Power: 104520
    ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000)
    ajdahlheimer is offline
    Week 6
    Day 6 (Shoulders/Bi's/Tri's)

    Pre-Workout: None

    Military Press (Dumbbells)
    85x8
    85x8
    85x8

    Weighted Triceps Dips
    BW+25x20
    BW+25x20
    BW+25x20

    Y-T-W-L's
    Lightweight Resistance Bands

    Landmine Presses
    95x8
    95x8
    95x8

    Standing Dumbbell Curls
    50x8
    50x8
    50x8

    Cable Triceps Extension (Rope)
    95x8
    95x8
    95x8

    Post-workout: None

    Time of workout: 1 hour

    Additional cardio: 20 minute skip-rope routine and 1 hour walk with weighted vest

    Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
    Reply With Quote

  3. #3003
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,595
    Rep Power: 104520
    ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000)
    ajdahlheimer is offline
    Week 6
    Day 7 (Cardio)

    Pre-Workout: None

    4.5 mile treadmill walk

    Post-workout: None

    Time of workout: 75 minutes

    Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin

    Note: Fasted cardio.
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
    Reply With Quote

  4. #3004
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,595
    Rep Power: 104520
    ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000)
    ajdahlheimer is offline
    Week 7
    Day 1 (Back/abs)

    Pre-Workout: None

    Landmine Rows with Lat-Blaster attachment +
    220x8
    220x8
    220x8

    Upright Rows - EZ Bar +
    155x8
    155x8
    155x8

    Seal Rows (Dumbbells) +
    90x8
    90x8
    90x8

    Face-pulls (Rope)
    85x8
    85x8
    85x8

    Decline sit-ups
    3 sets of 40

    Hanging leg raises
    3 sets of 20

    Post-workout: None

    Time of workout: 1 hour

    Additional cardio: None

    Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
    Reply With Quote

  5. #3005
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,595
    Rep Power: 104520
    ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000)
    ajdahlheimer is offline
    Week 7
    Day 2 (Chest/Shoulders)

    Pre-Workout: None

    Incline Bench Press (Barbell)
    230x8
    230x8
    245x5
    245x5

    Bench Press (Swiss Bar)
    225x8
    225x8
    225x8

    Incline Butterflies (Dumbbells)
    60x8
    60x8
    60x8

    Front Raises (Dumbbells)
    50x8
    50x8
    50x8

    Cable Curls from squatting position
    80x8
    80x8
    80x8

    Triceps Pulldown w/14" bar
    100x8
    100x8
    100x8

    Post-workout: None

    Time of workout: 1 hour

    Additional cardio: None

    Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
    Reply With Quote

  6. #3006
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,595
    Rep Power: 104520
    ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000)
    ajdahlheimer is offline
    Week 7
    Day 3 (Cardio)

    Pre-Workout: Cutler Nutrition - Fundamentals

    20 minute skip-rope routine

    3 mile walk with weighted vest

    Y-T-W-L's with light weight bands

    Weighted Chin-up's
    BW+25x10
    BW+25x10
    BW+25x10

    Decline weighted sit-up's
    BW+45x30
    BW+45x30
    BW+45x30

    Standing Single Arm Cable Rows
    80x8
    80x8
    80x8

    Trunk Rotators with 45 pound plate
    3 set of 50

    Post-workout: None

    Time of workout: 1 hour

    Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
    Reply With Quote

  7. #3007
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,595
    Rep Power: 104520
    ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000)
    ajdahlheimer is offline
    Week 7
    Day 4 (Legs/Traps)

    Pre-Workout: Cutler Nutrition - Fundamentals

    Back Squats +
    275x8
    275x8
    295x5
    295x5

    Hex Bar Shrugs +
    350x15
    350x15
    350x15

    Single Arm Shrugs - Hex Bar +
    140x15
    140x15
    140x15

    Crunches
    3 sets of 40

    Post-workout: None

    Time of workout: 1 hour

    Additional cardio: 2.5 hour walk and 1 hour shoveling snow

    Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
    Reply With Quote

  8. #3008
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,595
    Rep Power: 104520
    ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000)
    ajdahlheimer is offline
    Week 7
    Day 5 (Back/Abs)

    Pre-Workout: Cutler Nutrition - Fundamentals

    Hex Bar Dead lifts
    325x8
    325x8
    345x5
    345x5

    Seated Pull-downs (Super Lat bar) +
    185x8
    185x8
    185x8

    Landmine Rows
    115x8
    115x8
    115x8

    Leg Raises
    BWx15
    BWx15
    BWx15

    Cable crunches
    3 sets of 25 with 100 pounds

    Wrist-Roller
    3 sets of 5 with 12.5 pounds

    Post-workout: None

    Time of workout: 1 hour

    Additional cardio: 90 minutes shoveling snow

    Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), Zinc (50mg), and a Multi-vitamin
    Last edited by ajdahlheimer; 01-06-2023 at 05:09 AM.
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
    Reply With Quote

  9. #3009
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,595
    Rep Power: 104520
    ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000)
    ajdahlheimer is offline
    Week 7
    Day 6 (Shoulders/Bi's/Tri's)

    Pre-Workout: Cutler Nutrition - Fundamentals

    Military Press (Dumbbells)
    85x8
    85x8
    85x8

    Weighted Triceps Dips
    BW+25x20
    BW+25x20
    BW+25x20

    Y-T-W-L's
    Lightweight Resistance Bands

    Landmine Presses +
    95x8
    95x8
    95x8

    Standing Dumbbell Curls
    50x8
    50x8
    50x8

    Cable Triceps Extension (Rope) +
    95x8
    95x8
    95x8

    Post-workout: None

    Time of workout: 1 hour

    Additional cardio: 20 minute skip-rope routine and 1 hour walk with weighted vest

    Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
    Reply With Quote

  10. #3010
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,595
    Rep Power: 104520
    ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000)
    ajdahlheimer is offline
    Week 7
    Day 7 (Cardio)

    Pre-Workout: None

    5 mile treadmill walk

    Post-workout: None

    Time of workout: 85 minutes

    Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin

    Note: Fasted cardio.
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
    Reply With Quote

  11. #3011
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,595
    Rep Power: 104520
    ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000)
    ajdahlheimer is offline
    Week 8
    Day 1 (Back/abs)

    Pre-Workout: Cutler Nutrition - Fundamentals

    Landmine Rows with Lat-Blaster attachment
    225x8
    225x8
    225x8

    Upright Rows - EZ Bar
    160x8
    160x8
    160x8

    Seal Rows (Dumbbells)
    95x8
    95x8
    95x8

    Face-pulls (Rope)
    85x8
    85x8
    85x8

    Decline sit-ups
    3 sets of 40

    Hanging leg raises
    3 sets of 20

    Post-workout: None

    Time of workout: 1 hour

    Additional cardio: 3 mile treadmill walk

    Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
    Reply With Quote

  12. #3012
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,595
    Rep Power: 104520
    ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000)
    ajdahlheimer is offline
    Week 8
    Day 2 (Chest/Shoulders)

    Pre-Workout: Cutler Nutrition - Fundamentals

    Incline Bench Press (Barbell)
    230x8
    230x8
    245x5
    245x5

    Bench Press (Swiss Bar)
    225x8
    225x8
    225x8

    Incline Butterflies (Dumbbells)
    60x8
    60x8
    60x8

    Front Raises (Dumbbells)
    50x8
    50x8
    50x8

    Cable Curls from squatting position
    80x8
    80x8
    80x8

    Triceps Pulldown w/14" bar
    100x8
    100x8
    100x8

    Post-workout: None

    Time of workout: 1 hour

    Additional cardio: 1.5 mile walk

    Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
    Reply With Quote

  13. #3013
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,595
    Rep Power: 104520
    ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000)
    ajdahlheimer is offline
    Week 8
    Day 3 (Cardio)

    Pre-Workout: Cutler Nutrition - Fundamentals

    20 minute skip-rope routine

    3.5 mile walk with weighted vest

    Y-T-W-L's with light weight bands

    Weighted Chin-up's
    BW+25x10
    BW+25x10
    BW+25x10

    Decline weighted sit-up's
    BW+45x30
    BW+45x30
    BW+45x30

    Standing Single Arm Cable Rows +
    80x8
    80x8
    80x8

    Trunk Rotators with 45 pound plate
    3 set of 50

    Post-workout: None

    Time of workout: 1 hour

    Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
    Reply With Quote

  14. #3014
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,595
    Rep Power: 104520
    ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000)
    ajdahlheimer is offline
    Week 8
    Day 4 (Legs/Traps)

    Pre-Workout: Cutler Nutrition - Fundamentals

    Back Squats
    280x8
    280x8
    295x5
    295x5

    Hex Bar Shrugs
    355x15
    355x15
    355x15

    Single Arm Shrugs - Hex Bar
    145x15
    145x15
    145x15

    Crunches
    3 sets of 40

    Post-workout: None

    Time of workout: 1 hour

    Additional cardio: 3.5 mile walk

    Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
    Reply With Quote

  15. #3015
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,595
    Rep Power: 104520
    ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000)
    ajdahlheimer is offline
    Week 8
    Day 5 (Back/Abs)

    Pre-Workout: Cutler Nutrition - Fundamentals

    Hex Bar Dead lifts
    325x8
    325x8
    345x5
    345x5

    Seated Pull-downs (Super Lat bar)
    190x8
    190x8
    190x8

    Landmine Rows
    115x8
    115x8
    115x8

    Seated Cable Rows with 14" bar
    230x8
    230x8
    230x8

    Cable crunches
    3 sets of 25 with 100 pounds

    Wrist-Roller
    3 sets of 5 with 12.5 pounds

    Post-workout: None

    Time of workout: 1 hour

    Additional cardio: 3 mile walk with weighted vest

    Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), Zinc (50mg), and a Multi-vitamin
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
    Reply With Quote

  16. #3016
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,595
    Rep Power: 104520
    ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000)
    ajdahlheimer is offline
    Week 8
    Day 6 (Shoulders/Bi's/Tri's)

    Pre-Workout: Cutler Nutrition - Fundamentals

    Military Press (Dumbbells)
    85x8
    85x8
    85x8

    Weighted Triceps Dips
    BW+25x20
    BW+25x20
    BW+25x20

    Y-T-W-L's
    Lightweight Resistance Bands

    Landmine Presses
    100x8
    100x8
    100x8

    Standing Dumbbell Curls
    50x8
    50x8
    50x8

    Cable Triceps Extension (Rope)
    100x8
    100x8
    100x8

    Post-workout: None

    Time of workout: 1 hour

    Additional cardio: 20 minute skip-rope routine and 3 mile walk

    Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
    Reply With Quote

  17. #3017
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,595
    Rep Power: 104520
    ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000)
    ajdahlheimer is offline
    Week 8
    Day 7 (Cardio)

    Pre-Workout: None

    5 mile treadmill walk with weighted vest

    Post-workout: None

    Time of workout: 85 minutes

    Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin

    Note: Fasted cardio.
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
    Reply With Quote

  18. #3018
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,595
    Rep Power: 104520
    ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000)
    ajdahlheimer is offline
    Week 9
    Day 1 (Back/abs)

    Pre-Workout: Cutler Nutrition - Fundamentals

    Landmine Rows with Lat-Blaster attachment +
    240x5
    240x5
    240x5

    Upright Rows - EZ Bar +
    175x5
    175x5
    175x5

    Seal Rows (Dumbbells) +
    95x8
    95x8
    95x8

    Face-pulls (Rope)
    100x5
    100x5
    100x5

    Decline sit-ups
    3 sets of 40

    Hanging leg raises
    3 sets of 20

    Post-workout: None

    Time of workout: 1 hour

    Additional cardio: 3 mile treadmill walk

    Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
    Reply With Quote

  19. #3019
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,595
    Rep Power: 104520
    ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000)
    ajdahlheimer is offline
    Week 9
    Day 2 (Chest/Shoulders)

    Pre-Workout: Cutler Nutrition - Fundamentals

    Incline Bench Press (Barbell)
    245x5
    245x5
    260x3
    260x3

    Bench Press (Swiss Bar) +
    235x5
    235x5
    235x5

    Incline Butterflies (Dumbbells)
    60x8
    60x8
    60x8

    Front Raises (Dumbbells)
    55x5
    55x5
    55x5

    Cable Curls from squatting position
    80x8
    80x8
    80x8

    Triceps Pulldown w/14" bar
    100x8
    100x8
    100x8

    Post-workout: None

    Time of workout: 1 hour

    Additional cardio: None

    Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
    Reply With Quote

  20. #3020
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,595
    Rep Power: 104520
    ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000)
    ajdahlheimer is offline
    Week 9
    Day 3 (Cardio)

    Pre-Workout: Cutler Nutrition - Fundamentals

    20 minute skip-rope routine

    3 mile walk with weighted vest

    Y-T-W-L's with light weight bands

    Weighted Chin-up's
    BW+25x10
    BW+25x10
    BW+25x10

    Decline weighted sit-up's
    BW+45x30
    BW+45x30
    BW+45x30

    Standing Single Arm Cable Rows
    85x8
    85x8
    85x8

    Trunk Rotators with 45 pound plate
    3 set of 50

    Post-workout: None

    Time of workout: 1 hour

    Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
    Reply With Quote

  21. #3021
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,595
    Rep Power: 104520
    ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000)
    ajdahlheimer is offline
    Week 9
    Day 4 (Legs/Traps)

    Pre-Workout: Cutler Nutrition - Fundamentals

    Back Squats +
    300x5
    300x5
    320x3
    320x3

    Hex Bar Shrugs +
    355x15
    355x15
    355x15

    Single Arm Shrugs - Hex Bar
    145x15
    145x15
    145x15

    Crunches
    3 sets of 40

    Post-workout: None

    Time of workout: 1 hour

    Additional cardio: 3 mile walk

    Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
    Reply With Quote

  22. #3022
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,595
    Rep Power: 104520
    ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000)
    ajdahlheimer is offline
    Week 9
    Day 5 (Back/Abs)

    Pre-Workout: Cutler Nutrition - Fundamentals

    Hex Bar Dead lifts +
    355x5
    355x5
    375x3
    375x3

    Seated Pull-downs (Super Lat bar)
    210x5
    210x5
    210x5

    Landmine Rows +
    130x5
    130x5
    130x5

    Seated Cable Rows with 14" bar +
    250x5
    250x5
    250x5

    Cable crunches
    3 sets of 25 with 100 pounds

    Wrist-Roller
    3 sets of 5 with 12.5 pounds

    Post-workout: None

    Time of workout: 1 hour

    Additional cardio: 4 mile walk with weighted vest

    Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), Zinc (50mg), and a Multi-vitamin
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
    Reply With Quote

  23. #3023
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,595
    Rep Power: 104520
    ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000)
    ajdahlheimer is offline
    Week 9
    Day 6 (Shoulders/Bi's/Tri's)

    Pre-Workout: Cutler Nutrition - Fundamentals

    Military Press (Dumbbells)
    90x5
    90x5
    90x5

    Weighted Triceps Dips w/Fat Gripz
    BW+25x20
    BW+25x20
    BW+25x20

    Y-T-W-L's
    Lightweight Resistance Bands

    Landmine Presses
    120x5
    120x5
    120x5

    Standing Dumbbell Curls w/Fat Gripz
    50x8
    50x8
    50x8

    Cable Triceps Extension (Rope) +
    100x8
    100x8
    100x8

    Post-workout: None

    Time of workout: 1 hour

    Additional cardio: 20 minute skip-rope routine and 1 hour shoveling snow

    Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
    Reply With Quote

  24. #3024
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,595
    Rep Power: 104520
    ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000)
    ajdahlheimer is offline
    Week 9
    Day 7 (Cardio)

    Pre-Workout: None

    5 mile treadmill walk with weighted vest

    Post-workout: None

    Time of workout: 85 minutes

    Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin

    Note: Fasted cardio.
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
    Reply With Quote

  25. #3025
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,595
    Rep Power: 104520
    ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000)
    ajdahlheimer is offline
    Week 10
    Day 1 (Back/abs)

    Pre-Workout: Cutler Nutrition - Fundamentals

    Landmine Rows with Lat-Blaster attachment +
    245x5
    245x5
    245x5

    Upright Rows - EZ Bar +
    180x5
    180x5
    180x5

    Seal Rows (Dumbbells)
    100x8
    100x8
    100x8

    Face-pulls (Rope)
    100x5
    100x5
    100x5

    Decline sit-ups
    3 sets of 40

    Hanging leg raises
    3 sets of 20

    Post-workout: None

    Time of workout: 1 hour

    Additional cardio: None

    Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
    Reply With Quote

  26. #3026
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,595
    Rep Power: 104520
    ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000)
    ajdahlheimer is offline
    Week 10
    Day 2 (Chest/Shoulders)

    Pre-Workout: Cutler Nutrition - Fundamentals

    Incline Bench Press (Barbell) +
    245x5
    245x5
    260x3
    260x3

    Bench Press (Swiss Bar) +
    240x5
    240x5
    240x5

    Incline Butterflies (Dumbbells)
    60x8
    60x8
    60x8

    Front Raises (Dumbbells)
    55x5
    55x5
    55x5

    Cable Curls from squatting position
    80x8
    80x8
    80x8

    Triceps Pulldown w/14" bar +
    100x8
    100x8
    100x8

    Post-workout: None

    Time of workout: 1 hour

    Additional cardio: None

    Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
    Reply With Quote

  27. #3027
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,595
    Rep Power: 104520
    ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000)
    ajdahlheimer is offline
    Week 10
    Day 3 (Cardio)

    Pre-Workout: Cutler Nutrition - Fundamentals

    20 minute skip-rope routine

    3 mile walk with weighted vest

    Y-T-W-L's with light weight bands

    Weighted Chin-up's
    BW+25x10
    BW+25x10
    BW+25x10

    Decline weighted sit-up's
    BW+45x30
    BW+45x30
    BW+45x30

    Standing Single Arm Cable Rows
    85x8
    85x8
    85x8

    Trunk Rotators with 45 pound plate
    3 set of 50

    Post-workout: None

    Time of workout: 1 hour

    Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
    Reply With Quote

  28. #3028
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,595
    Rep Power: 104520
    ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000)
    ajdahlheimer is offline
    Week 10
    Day 4 (Legs/Traps)

    Pre-Workout: Cutler Nutrition - Fundamentals

    Back Squats
    306x5
    305x5
    325x3
    325x3

    Hex Bar Shrugs
    360x15
    360x15
    360x15

    Single Arm Shrugs - Hex Bar
    145x15
    145x15
    145x15

    Crunches
    3 sets of 40

    Post-workout: None

    Time of workout: 1 hour

    Additional cardio: 3 mile walk

    Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
    Reply With Quote

  29. #3029
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,595
    Rep Power: 104520
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    Week 10
    Day 5 (Back/Abs)

    Pre-Workout: Cutler Nutrition - Fundamentals

    Hex Bar Dead lifts +
    360x5
    360x5
    380x3
    380x3

    Seated Pull-downs (Super Lat bar)
    210x5
    210x5
    210x5

    Landmine Rows
    135x5
    135x5
    135x5

    Seated Cable Rows with 14" bar
    255x5
    255x5
    255x5

    Cable crunches
    3 sets of 25 with 100 pounds

    Wrist-Roller
    3 sets of 5 with 12.5 pounds

    Post-workout: None

    Time of workout: 1 hour

    Additional cardio: 3 mile walk with weighted vest

    Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), Zinc (50mg), and a Multi-vitamin
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  30. #3030
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,595
    Rep Power: 104520
    ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000)
    ajdahlheimer is offline
    Week 10
    Day 6 (Shoulders/Bi's/Tri's)

    Pre-Workout: Cutler Nutrition - Fundamentals

    Military Press (Dumbbells)
    90x5
    90x5
    90x5

    Weighted Triceps Dips w/Fat Gripz
    BW+25x20
    BW+25x20
    BW+25x20

    Y-T-W-L's
    Lightweight Resistance Bands

    Landmine Presses
    120x5
    120x5
    120x5

    Standing Dumbbell Curls w/Fat Gripz
    50x8
    50x8
    50x8

    Cable Triceps Extension (Rope)
    105x8
    105x8
    105x8

    Post-workout: None

    Time of workout: 1 hour

    Additional cardio: 20 minute skip-rope routine and 4 mile walk

    Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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