AJ's Big Arms => Big Paychecks journal

[ajdahlheimer]

Week 7
Day 4 (Legs/Traps)

Pre-Workout: BPI Creatine - Fruit Punch flavor (1 scoop)

Back Squats +
280x8
280x8
300x5
300x5

Hex Bar Shrugs
355x15
355x15
355x15

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

Hanging Leg Raises
3 sets of 20

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

[ajdahlheimer]

Week 7
Day 5 (Back/Abs)

Pre-Workout: BPI Creatine - Fruit Punch flavor (1 scoop)

Hex Bar Dead lifts +
335x8
335x8
355x5
355x5

Reverse-Grip Lat Pull-downs to mid-chest +
190x8
190x8
190x8

Meadows Rows (Landmine) +
105x8
105x8
105x8

Seal Rows (Dumbbells)
95x8
95x8
95x8

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

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

[ajdahlheimer]

Week 7
Day 6 (Shoulders/Bi's/Tri's)

Pre-Workout: BPI Creatine - Fruit Punch flavor (1 scoop)

Standing Overhead Press (Swiss Bar) +
180x8
180x8
180x8

Weighted Chest Dips w/Fat Gripz
BW+30x20
BW+30x20
BW+30x20

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

Lateral Raises (Dumbbells)
45x8
45x8
45x8

Standing Biceps Curls (Dumbbells)
55x8
55x8
55x8

Behind the neck Cable Triceps Extension (Rope)
80x8
80x8
80x8

Post-workout: None

Time of workout: 1 hour

Additional cardio: 20 minute skip-rope routine and 3.5 mile walk

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

[ajdahlheimer]

Week 7
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.

[ajdahlheimer]

Week 8
Day 1

Pre-Workout: BPI Creatine - Fruit Punch flavor (1 scoop)

Pullups (Normal, Neutral, Reverse-Grip)
BWx10
BWx10
BWx10

Lat Pull-downs to mid-chest (Wide-Grip)
175x8
175x8
175x8

Reverse-Grip Bent Over Rows (Barbell)
265x8
265x8
265x8

Rack Pulls
365x8
365x8
365x8

Decline sit-ups
3 sets of 40

Hanging leg raises
3 sets of 20

Post-workout: None

Time of workout: 1 hour

Additional cardio: 3.5 mile walk w/weighted vest

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

[ajdahlheimer]

Week 8
Day 2 (Chest/Shoulders)

Pre-Workout: BPI Creatine - Fruit Punch flavor (1 scoop)

Bench Press w/Fat Gripz (Barbell)
250x8
250x8
265x5
265x5

Incline Bench Press (Swiss Bar)
210x8
210x8
210x8

Decline Butterflies (Dumbbells)
60x8
60x8
60x8

Front Raises (Dumbbells)
50x8
50x8
50x8

Standing Curls w/Fat Gripz (EZ Bar)
120x8
120x8
120x8

Cable Push-downs (Rope)
70x8
70x8
70x8

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

[ajdahlheimer]

Week 8
Day 3 (Cardio)

Pre-Workout: BPI Creatine - Fruit Punch flavor (1 scoop)

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 Neutral-Grip Cable Rows
120x8
120x8
120x8

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

[ajdahlheimer]

Week 8
Day 4 (Legs/Traps)

Pre-Workout: BPI Creatine - Fruit Punch flavor (1 scoop)

Back Squats
285x8
285x8
305x5
305x5

Hex Bar Shrugs
355x15
355x15
355x15

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

Hanging Leg Raises
3 sets of 20

Post-workout: None

Time of workout: 1 hour

Additional cardio: 5 mile walk

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

[ajdahlheimer]

Week 8
Day 5 (Back/Abs)

Pre-Workout: BPI Creatine - Fruit Punch flavor (1 scoop)

Hex Bar Dead lifts
340x8
340x8
360x5
360x5

Reverse-Grip Lat Pull-downs to mid-chest
195x8
195x8
195x8

Meadows Rows (Landmine)
110x8
110x8
110x8

Seal Rows (Dumbbells)
95x8
95x8
95x8

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: 3.5 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

[ajdahlheimer]

Week 8
Day 6 (Shoulders/Bi's/Tri's)

Pre-Workout: BPI Creatine - Fruit Punch flavor (1 scoop)

Standing Overhead Press (Swiss Bar)
185x8
185x8
185x8

Weighted Chest Dips w/Fat Gripz
BW+30x20
BW+30x20
BW+30x20

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

Lateral Raises (Dumbbells)
45x8
45x8
45x8

Standing Biceps Curls (Dumbbells)
55x8
55x8
55x8

Behind the neck Cable Triceps Extension (Rope)
80x8
80x8
80x8

Post-workout: None

Time of workout: 1 hour

Additional cardio: 20 minute skip-rope routine and 3.5 mile walk

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

[ajdahlheimer]

Week 8
Day 7 (Cardio)

Pre-Workout: None

2.75 mile outdoor run

Post-workout: None

Time of workout: 27 minutes

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

Note: Fasted cardio.

[ajdahlheimer]

Week 9
Day 1

Pre-Workout: BPI Creatine - Fruit Punch flavor (1 scoop)

Pullups (Normal, Neutral, Reverse-Grip)
BWx10
BWx10
BWx10

Lat Pull-downs to mid-chest (Wide-Grip) +
195x5
195x5
195x5

Reverse-Grip Bent Over Rows (Barbell)
275x5
275x5
275x5

Rack Pulls +
385x5
385x5
385x5

Decline sit-ups
3 sets of 40

Hanging leg raises
3 sets of 20

Post-workout: None

Time of workout: 1 hour

Additional cardio: 4.25 mile walk on treadmill

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

[ajdahlheimer]

Week 9
Day 2 (Chest/Shoulders)

Pre-Workout: BPI Creatine - Fruit Punch flavor (1 scoop)

Bench Press w/Fat Gripz (Barbell)
265x5
265x5
280x3
280x3

Incline Bench Press (Swiss Bar)
225x5
225x5
225x5

Decline Butterflies (Dumbbells)
60x8
60x8
60x8

Front Raises (Dumbbells)
55x5
55x5
55x5

Standing Curls w/Fat Gripz (EZ Bar)
120x8
120x8
120x8

Cable Push-downs (Rope) +
70x8
70x8
70x8

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

[ajdahlheimer]

Week 9
Day 3 (Cardio)

Pre-Workout: BPI Creatine - Fruit Punch flavor (1 scoop)

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 Neutral-Grip Cable Rows
120x8
120x8
120x8

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

[ajdahlheimer]

Week 9
Day 4 (Legs/Traps)

Pre-Workout: BPI Creatine - Fruit Punch flavor (1 scoop)

Back Squats
310x5
310x5
330x3
330x3

Hex Bar Shrugs +
355x15
355x15
355x15

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

Hanging Leg Raises
3 sets of 20

Post-workout: None

Time of workout: 1 hour

Additional cardio: 5 mile walk

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

[ajdahlheimer]

Week 9
Day 5 (Back/Abs)

Pre-Workout: BPI Creatine - Fruit Punch flavor (1 scoop)

Hex Bar Dead lifts +
365x5
365x5
385x3
385x3

Reverse-Grip Lat Pull-downs to mid-chest +
210x5
210x5
210x5

Meadows Rows (Landmine) +
125x5
125x5
125x5

Seal Rows (Dumbbells)
105x6
105x6
105x6

Cable crunches
3 sets of 25 with 105 pounds

Wrist-Roller
3 sets of 5 with 12.5 pounds

Post-workout: None

Time of workout: 1 hour

Additional cardio: 4.75 mile walk on treadmill

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

[ajdahlheimer]

Week 9
Day 6 (Shoulders/Bi's/Tri's)

Pre-Workout: BPI Creatine - Fruit Punch flavor (1 scoop)

Standing Overhead Press (Swiss Bar)
200x5
200x5
200x5

Weighted Chest Dips w/Fat Gripz
BW+30x20
BW+30x20
BW+30x20

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

Lateral Raises (Dumbbells)
50x6
50x6
50x6

Standing Biceps Curls (Dumbbells)
60x6
60x6
60x6

Behind the neck Cable Triceps Extension (Rope)
80x8
80x8
80x8

Post-workout: None

Time of workout: 1 hour

Additional cardio: 20 minute skip-rope routine and 3.5 mile walk

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

[ajdahlheimer]

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.

[ajdahlheimer]

Week 10
Day 1

Pre-Workout: BPI Creatine - Fruit Punch flavor (1 scoop)

Pullups (Normal, Neutral, Reverse-Grip)
BWx10
BWx10
BWx10

Lat Pull-downs to mid-chest (Wide-Grip)
200x5
200x5
200x5

Reverse-Grip Bent Over Rows (Barbell)
275x5
275x5
275x5

Rack Pulls +
395x5
395x5
395x5

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 walk on treadmill

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

[ajdahlheimer]

Week 10
Day 2 (Chest/Shoulders)

Pre-Workout: None

Bench Press w/Fat Gripz (Barbell) +
265x5
265x5
280x3
280x3

Incline Bench Press (Swiss Bar) +
225x5
225x5
225x5

Decline Butterflies (Dumbbells)
60x8
60x8
60x8

Front Raises (Dumbbells)
55x5
55x5
55x5

Standing Curls w/Fat Gripz (EZ Bar)
120x8
120x8
120x8

Cable Push-downs (Rope)
75x8
75x8
75x8

Post-workout: None

Time of workout: 1 hour

Additional cardio: 3.5 mile outdoor walk

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

[ajdahlheimer]

Week 10
Day 3 (Cardio)

Pre-Workout: None

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 Neutral-Grip Cable Rows
120x8
120x8
120x8

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

[ajdahlheimer]

Week 10
Day 4 (Legs/Traps)

Pre-Workout: Smoothie

Back Squats +
310x5
310x5
330x3
330x3

Hex Bar Shrugs +
360x15
360x15
360x15

Single Arm Shrugs - Hex Bar
150x15
150x15
150x15

Hanging Leg Raises
3 sets of 20

Post-workout: None

Time of workout: 1 hour

Additional cardio: 5 mile walk

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

[ajdahlheimer]

Week 10
Day 5 (Back/Abs)

Pre-Workout: None

Hex Bar Dead lifts +
370x5
370x5
390x3
390x3

Reverse-Grip Lat Pull-downs to mid-chest +
215x5
215x5
215x5

Meadows Rows (Landmine)
130x5
130x5
130x5

Seal Rows (Dumbbells)
105x6
105x6
105x6

Cable crunches
3 sets of 25 with 105 pounds

Wrist-Roller
3 sets of 5 with 12.5 pounds

Post-workout: None

Time of workout: 1 hour

Additional cardio: 3.5 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

[ajdahlheimer]

Week 10
Day 6 (Shoulders/Bi's/Tri's)

Pre-Workout: None

Standing Overhead Press (Swiss Bar)
200x5
200x5
200x5

Weighted Chest Dips w/Fat Gripz
BW+30x20
BW+30x20
BW+30x20

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

Lateral Raises (Dumbbells)
50x6
50x6
50x6

Standing Biceps Curls (Dumbbells)
60x6
60x6
60x6

Behind the neck Cable Triceps Extension (Rope)
80x8
80x8
80x8

Post-workout: None

Time of workout: 1 hour

Additional cardio: 20 minute skip-rope routine and 3.5 mile walk w/weighted vest

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

[ajdahlheimer]

Week 10
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

[ajdahlheimer]

Week 11
Day 1

Pre-Workout: None

Pullups (Normal, Neutral, Reverse-Grip)
BWx10
BWx10
BWx10

Lat Pull-downs to mid-chest (Wide-Grip)
210x5
210x5
210x5

Reverse-Grip Bent Over Rows (Barbell)
275x5
275x5
275x5

Rack Pulls +
405x5
405x5
405x5

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

[ajdahlheimer]

Week 11
Day 2 (Chest/Shoulders)

Pre-Workout: None

Bench Press (Barbell)
270x5
270x5
285x3
285x3

Incline Bench Press (Swiss Bar)
230x5
230x5
230x5

Decline Butterflies (Dumbbells)
60x8
60x8
60x8

Front Raises (Dumbbells)
55x5
55x5
55x5

Standing Curls w/Fat Gripz (EZ Bar)
120x8
120x8
120x8

Cable Push-downs (Rope)
75x8
75x8
75x8

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

[ajdahlheimer]

Week 11
Day 3 (Cardio)

Pre-Workout: None

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 Neutral-Grip Cable Rows
120x8
120x8
120x8

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

[ajdahlheimer]

Week 11
Day 4 (Legs/Traps)

Pre-Workout: None

Back Squats
315x5
315x5
335x3
335x3

Hex Bar Shrugs
365x15
365x15
365x15

Single Arm Shrugs - Hex Bar
150x15
150x15
150x15

Hanging Leg Raises
3 sets of 20

Post-workout: None

Time of workout: 1 hour

Additional cardio: 6 mile walk

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

[ajdahlheimer]

Week 11
Day 5 (Back/Abs)

Pre-Workout: None

Hex Bar Dead lifts +
375x5
375x5
395x3
395x3

Reverse-Grip Lat Pull-downs to mid-chest +
220x5
220x5
220x5

Meadows Rows (Landmine) +
130x5
130x5
130x5

Seal Rows (Dumbbells)
105x6
105x6
105x6

Cable crunches
3 sets of 25 with 105 pounds

Wrist-Roller
3 sets of 5 with 12.5 pounds

Post-workout: None

Time of workout: 1 hour

Additional cardio: 3.5 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