AJ's Big Arms => Big Paychecks journal

[ajdahlheimer]

Week 11
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 11
Day 7 (Cardio)

Pre-Workout: None

3.4 mile outdoor run

Post-workout: None

Time of workout: 34 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 12
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
415x5
415x5
415x5

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 outdoor walk

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

[ajdahlheimer]

Week 12
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 12
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 12
Day 4 (Legs/Traps)

Pre-Workout: None

Back Squats
315x5
315x5
335x3
335x3
350x1

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: 4 mile walk

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

[ajdahlheimer]

Took a few 43rd Birthday videos:

[ajdahlheimer]

Week 12
Day 5 (Back/Abs)

Pre-Workout: None

Hex Bar Dead lifts
385x5
385x5
405x3
405x3

Reverse-Grip Lat Pull-downs to mid-chest
225x5
225x5
225x5

Meadows Rows (Landmine)
135x5
135x5
135x5

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 12
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 12
Day 7 (Cardio)

Pre-Workout: None

3.4 mile outdoor run

Post-workout: None

Time of workout: 34 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]

On deload this week. Starting a whole new program after that.

[ajdahlheimer]

Kicking off a whole new program (doggcrapp style) focusing on less volume/sets and more rest pause stuff.

Cycle 1 - A1

Pre-Workout: None

Dumbbell Flies - Rest-Pause-reps
45x15
45x15

Bradford Press - Rest-Pause-reps
95x15
95x15

Close-Grip Bench Press - Rest-Pause-reps
145x19
145x19

Weighted Pull-ups
BW+15x13
BW+15x12

Landmine Rows w/Lat-Blaster attachment - Rest-Pause-reps
170x11
170x11

Decline Sit-ups
BWx40
BWx40
BWx40

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]

Cycle 1 - B1

Pre-Workout: None

Cable Curls from squatting position - Rest-Pause-reps
70x12
70x12

Wrist-Roller
2 sets of 5 with 12.5 pounds


Landmine Squats
135x6
135x6

Good Mornings
135x15
135x15

Single Arm Shrugs w/Hex Bar - Rest-Pause-reps
145x15
145x15

Hanging Leg Raises
BWx20
BWx20
BWx20

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]

Cycle 1 - A2

Pre-Workout: None

Flat Bench Press - Rest-Pause-reps
185x13
185x13

Military Press - Rest-Pause-reps
115x15
115x15

Overhead Triceps Extensions (Dumbbells) - Rest-Pause-reps
50x20
50x20

Lat Pulldown w/Super Lat Bar - Rest-Pause-reps
120x15
120x15

Landmine Rows w/Neutral Grip - Rest-Pause-reps
160x10
160x10
160x10

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

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]

Cycle 1 - B2

Pre-Workout: Banana

Barbell Curls w/Fat Gripz - Rest-Pause-reps
95x13
95x13

Hammer Curls (Dumbbells)
45x15
45x15

Back Squats
265x10
265x10
135x20 (widow maker)

Rack Pulls - Rest-Pause-reps
315x15
315x15

Barbell Shrugs - Rest-Pause-reps
365x15
365x15

Post-workout: None

Time of workout: 1 hour

Additional cardio: 20 minute skip-rope routine and 4.5 mile walk

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

[ajdahlheimer]

Cycle 1 - A3

Pre-Workout: Smoothie

Inclined Bench Press - Rest-Pause-reps
150x13
150x13

Upright Row w/EZ Bar - Rest-Pause-reps
115x20
115x20

Weighted Triceps Dips - Rest-Pause-reps
BW+25x15
BW+25x15

Seated Neutral-Grip Pulldowns - Rest-Pause-reps
120x15
120x15

Hex Bar Deadlifts
345x8
345x8


Post-workout: None

Time of workout: 1 hour

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

Cycle 1 - B3

Pre-Workout: None

Dumbbell Curls - Rest-Pause-reps
45x13
45x13

Wrist Curls (Dumbbells)
45x28
45x28

Dumbbell Lunges
50x6
50x6

Romanian Deadlifts
225x15
225x15

Hex Bar Shrugs - Rest-Pause-reps
345x15
345x15

Post-workout: None

Time of workout: 1 hour

Additional cardio: 4.5 mile walk

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

[ajdahlheimer]

Cycle 1 - Cardio

Pre-Workout: None

3.6 mile outdoor run

Post-workout: None

Time of workout: 35 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]

Cycle 2 - A1

Pre-Workout: None

Dumbbell Flies - Rest-Pause-reps +
45x15
45x15

Bradford Press - Rest-Pause-reps +
100x15
100x15

Close-Grip Bench Press - Rest-Pause-reps
145x19
145x19

Weighted Pull-ups
BW+15x13
BW+15x12

Landmine Rows w/Lat-Blaster attachment - Rest-Pause-reps +
175x11
175x11

Decline Sit-ups
BWx40
BWx40
BWx40

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]

Cycle 2 - B1

Pre-Workout: None

Cable Curls from squatting position - Rest-Pause-reps
70x12
70x12

Wrist-Roller
2 sets of 5 with 12.5 pounds


Landmine Squats
135x6
135x6

Good Mornings
135x15
135x15

Single Arm Shrugs w/Hex Bar - Rest-Pause-reps
145x15
145x15

Hanging Leg Raises
BWx20
BWx20
BWx20

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]

Cycle 2 - A2

Pre-Workout: None

Flat Bench Press - Rest-Pause-reps
190x13
190x13

Military Press - Rest-Pause-reps
115x15
115x15

Overhead Triceps Extensions (Dumbbells) - Rest-Pause-reps
50x20
50x20

Lat Pulldown w/Super Lat Bar - Rest-Pause-reps
120x15
120x15

Landmine Rows w/Neutral Grip - Rest-Pause-reps
160x10
160x10
160x10

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

Post-workout: None

Time of workout: 1 hour

Additional cardio: 1 mile outdoor walk

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

[ajdahlheimer]

Cycle 2 - B2

Pre-Workout: None

Barbell Curls w/Fat Gripz - Rest-Pause-reps
100x13
100x13

Hammer Curls (Dumbbells) +
45x15
45x15

Back Squats
275x8
275x9
135x20 (widow maker) +

Rack Pulls - Rest-Pause-reps
315x15
315x15

Barbell Shrugs - Rest-Pause-reps
365x15
365x15

Post-workout: None

Time of workout: 1 hour

Additional cardio: 4.5 mile walk

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

[ajdahlheimer]

Cycle 2 - A3

Pre-Workout: None

Inclined Bench Press - Rest-Pause-reps
155x13
155x14

Upright Row w/EZ Bar - Rest-Pause-reps
120x20
120x20

Weighted Triceps Dips - Rest-Pause-reps
BW+25x15
BW+25x15

Seated Neutral-Grip Pulldowns - Rest-Pause-reps
125x15
125x15

Hex Bar Deadlifts
345x8
345x8


Post-workout: None

Time of workout: 1 hour

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

Cycle 2 - B3

Pre-Workout: None

Dumbbell Curls - Rest-Pause-reps
45x13
45x14

Wrist Curls (Dumbbells)
45x30
45x30

Dumbbell Lunges
50x7
50x7

Romanian Deadlifts
230x15
230x15

Hex Bar Shrugs - Rest-Pause-reps
345x15
345x15

Post-workout: None

Time of workout: 1 hour

Additional cardio: 20 minute skip-rope routine and 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]

Cycle 2 - Cardio

Pre-Workout: None

3.6 mile outdoor run

Post-workout: None

Time of workout: 35 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]

Cycle 3 - A1

Pre-Workout: BAcon & Eggs

Dumbbell Flies - Rest-Pause-reps
50x15
50x15

Bradford Press - Rest-Pause-reps +
105x15
105x15

Close-Grip Bench Press - Rest-Pause-reps +
150x19
150x19

Weighted Pull-ups
BW+15x13
BW+15x12

Landmine Rows w/Lat-Blaster attachment - Rest-Pause-reps +
180x12
180x12

Decline Sit-ups
BWx40
BWx40
BWx40

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]

Cycle 3 - B1

Pre-Workout: Egg Sandwich

Cable Curls from squatting position - Rest-Pause-reps
70x12
70x12

Wrist-Roller
2 sets of 5 with 12.5 pounds

Landmine Squats
135x6
135x6

Good Mornings +
135x15
135x15

Single Arm Shrugs w/Hex Bar - Rest-Pause-reps
145x15
145x15

Hanging Leg Raises
BWx20
BWx20
BWx20

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]

Cycle 3 - A2

Pre-Workout: None

Flat Bench Press - Rest-Pause-reps
195x13
195x13

Military Press - Rest-Pause-reps +
115x15
115x15

Overhead Triceps Extensions (Dumbbells) - Rest-Pause-reps +
50x20
50x20

Lat Pulldown w/Super Lat Bar - Rest-Pause-reps +
125x15
125x15

Landmine Rows w/Neutral Grip - Rest-Pause-reps +
170x10
170x10
170x10

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

Post-workout: None

Time of workout: 1 hour

Additional cardio: 4.5 mile outdoor walk

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

[ajdahlheimer]

Cycle 3 - B2

Pre-Workout: None

Barbell Curls w/Fat Gripz - Rest-Pause-reps
105x13
105x13

Hammer Curls (Dumbbells)
50x15
50x15

Back Squats
275x8
275x8
135x20 (widow maker)

Rack Pulls - Rest-Pause-reps
320x15
320x15

Barbell Shrugs - Rest-Pause-reps
365x15
365x15

YTWL's w/lightweight bands

Post-workout: None

Time of workout: 1 hour

Additional cardio: 20 minute skip-rope routine and 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]

Cycle 3 - A3

Pre-Workout: None

Inclined Bench Press - Rest-Pause-reps
155x14
155x14

Upright Row w/EZ Bar - Rest-Pause-reps
125x20
125x20

Weighted Triceps Dips - Rest-Pause-reps +
BW+25x15
BW+25x15

Seated Neutral-Grip Pulldowns - Rest-Pause-reps +
130x15
130x15

Hex Bar Deadlifts
350x8
350x8

Post-workout: None

Time of workout: 1 hour

Additional cardio: 3.5 mile outdoor walk w/weighted vest

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