AJ's Big Arms => Big Paychecks journal

**ajdahlheimer** · 06-09-2023, 02:59 AM

Cycle 3 - B3

Pre-Workout: None

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

Wrist Curls (Dumbbells)
45x30
45x30

Dumbbell Lunges
50x8
50x8

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** · 06-09-2023, 04:34 AM

Cycle 3 - 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** · 06-11-2023, 07:56 AM

Cycle 4 - A1

Pre-Workout: None

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

Bradford Press - Rest-Pause-reps +
110x15
110x15

Close-Grip Bench Press - Rest-Pause-reps +
155x19
155x19

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

Landmine Rows w/Lat-Blaster attachment - Rest-Pause-reps +
185x12
185x12

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** · 06-12-2023, 07:15 AM

Cycle 4 - B1

Pre-Workout: Bacon and Eggs

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

Wrist-Roller
2 sets of 5 with 12.5 pounds

Landmine Squats
135x8
135x8

Good Mornings
140x15
140x15

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** · 06-13-2023, 04:49 AM

Cycle 4 - A2

Pre-Workout: None

Flat Bench Press - Rest-Pause-reps
200x13
200x13

Military Press - Rest-Pause-reps
120x15
120x15

Overhead Triceps Extensions (Dumbbells) - Rest-Pause-reps
55x20
55x20

Lat Pulldown w/Super Lat Bar - Rest-Pause-reps +
130x15
130x15

Landmine Rows w/Neutral Grip - Rest-Pause-reps +
175x10
175x10
175x10

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** · 06-14-2023, 04:18 AM

Cycle 4 - B2

Pre-Workout: None

Barbell Curls w/Fat Gripz - Rest-Pause-reps
110x13
110x13

Hammer Curls (Dumbbells) +
50x15
50x15

Back Squats
275x9
275x9
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** · 06-15-2023, 04:47 AM

Cycle 4 - A3

Pre-Workout: None

Inclined Bench Press - Rest-Pause-reps +
155x15
155x15

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

Weighted Triceps Dips - Rest-Pause-reps
BW+30x15
BW+30x15

Seated Neutral-Grip Pulldowns - Rest-Pause-reps +
135x15
135x15

Hex Bar Deadlifts +
350x8
350x8

Post-workout: None

Time of workout: 1 hour

Additional cardio: 3.5 mile outdoor

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

**ajdahlheimer** · 06-16-2023, 03:47 AM

Cycle 4 - B3

Pre-Workout: None

Dumbbell Curls - Rest-Pause-reps
45x15
45x15

Wrist Curls (Dumbbells) +
45x30
45x30

Dumbbell Lunges
55x8
55x8

Romanian Deadlifts
235x15
235x15

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

Cable Crunches
100x25
100x25
100x25

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** · 06-17-2023, 09:40 AM

Cycle 5 - A1

Pre-Workout: None

Dumbbell Flies - Rest-Pause-reps
55x15
55x15

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

Close-Grip Bench Press - Rest-Pause-reps
160x18
160x17

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

Landmine Rows w/Lat-Blaster attachment - Rest-Pause-reps +
190x12
190x12

Decline Sit-ups
BWx40
BWx40
BWx40

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** · 06-19-2023, 07:50 AM

Cycle 5 - B1

Pre-Workout: None

Cable Curls from squatting position - Rest-Pause-reps
75x12
75x12

Wrist-Roller
2 sets of 5 with 12.5 pounds

Landmine Squats
135x8
135x8

Good Mornings
140x15
140x15

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** · 06-20-2023, 08:00 AM

Cycle 5 - A2

Pre-Workout: None

Flat Bench Press - Rest-Pause-reps
205x13
205x13

Military Press - Rest-Pause-reps +
125x15
125x15

Overhead Triceps Extensions (Dumbbells) - Rest-Pause-reps
55x20
55x20

Lat Pulldown w/Super Lat Bar - Rest-Pause-reps +
135x15
135x15

Landmine Rows w/Neutral Grip - Rest-Pause-reps +
180x10
180x10
180x10

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** · 06-21-2023, 05:52 AM

Cycle 5 - B2

Pre-Workout: None

Barbell Curls w/Fat Gripz - Rest-Pause-reps
115x13
115x13

Hammer Curls (Dumbbells)
55x15
55x15

Back Squats
280x8
280x8
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** · 06-22-2023, 05:06 AM

Cycle 5 - A3

Pre-Workout: None

Inclined Bench Press - Rest-Pause-reps +
160x15
160x15

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

Weighted Triceps Dips - Rest-Pause-reps
BW+30x15
BW+30x15

Seated Neutral-Grip Pulldowns - Rest-Pause-reps +
140x15
140x15

Hex Bar Deadlifts
355x8
355x8

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** · 06-23-2023, 03:25 AM

Cycle 5 - B3

Pre-Workout: None

Dumbbell Curls - Rest-Pause-reps
45x15
45x15

Wrist Curls (Dumbbells)
45x30
45x30

Dumbbell Lunges +
55x8
55x8

Romanian Deadlifts +
235x15
235x15

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

Cable Crunches
100x25
100x25
100x25

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** · 06-23-2023, 04:25 AM

Cycle 5 - 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** · 06-25-2023, 08:35 AM

Cycle 6 - A1

Pre-Workout: None

Dumbbell Flies - Rest-Pause-reps
55x15
55x15

Bradford Press - Rest-Pause-reps +
120x15
120x15

Close-Grip Bench Press - Rest-Pause-reps +
160x18
160x18

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

Landmine Rows w/Lat-Blaster attachment - Rest-Pause-reps +
195x12
195x12

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** · 06-26-2023, 05:23 AM

Cycle 6 - B1

Pre-Workout: None

Cable Curls from squatting position - Rest-Pause-reps +
75x12
75x12

Wrist-Roller
2 sets of 5 with 12.5 pounds

Landmine Squats
135x8
135x8

Good Mornings +
140x15
140x15

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** · 06-27-2023, 05:21 AM

Cycle 6 - A2

Pre-Workout: None

Flat Bench Press - Rest-Pause-reps
205x13
205x13

Military Press - Rest-Pause-reps +
130x15
130x15

Overhead Triceps Extensions (Dumbbells) - Rest-Pause-reps
55x20
55x20

Lat Pulldown w/Super Lat Bar - Rest-Pause-reps +
140x15
140x15

Landmine Rows w/Neutral Grip - Rest-Pause-reps +
185x10
185x10
180x10

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** · 06-28-2023, 05:01 AM

Cycle 6 - B2

Pre-Workout: None

Barbell Curls w/Fat Gripz - Rest-Pause-reps
115x13
115x13

Hammer Curls (Dumbbells)
55x15
55x15

Back Squats +
280x8
280x8
135x20 (widow maker)

Rack Pulls - Rest-Pause-reps
325x15
325x15

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 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** · 06-29-2023, 04:50 AM

Cycle 6 - A3

Pre-Workout: None

Inclined Bench Press - Rest-Pause-reps +
165x15
165x15

Upright Row w/EZ Bar - Rest-Pause-reps +
130x20
130x20

Weighted Triceps Dips - Rest-Pause-reps +
BW+30x15
BW+30x15

Seated Neutral-Grip Pulldowns - Rest-Pause-reps +
145x15
145x15

Hex Bar Deadlifts +
355x8
355x8

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** · 06-30-2023, 04:07 AM

Cycle 6 - B3

Pre-Workout: None

Dumbbell Curls - Rest-Pause-reps
45x15
45x15

Wrist Curls (Dumbbells)
45x30
45x30

Dumbbell Lunges
60x8
60x8

Romanian Deadlifts +
240x15
240x15

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

Cable Crunches
100x25
100x25
100x25

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** · 06-30-2023, 05:36 AM

Cycle 6 - 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** · 07-03-2023, 05:10 AM

Cycle 7 - A1

Pre-Workout: None

Dumbbell Flies - Rest-Pause-reps
55x15
55x15

Bradford Press - Rest-Pause-reps
125x15
125x15

Close-Grip Bench Press - Rest-Pause-reps
165x18
165x18

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

Landmine Rows w/Lat-Blaster attachment - Rest-Pause-reps +
200x12
200x12

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** · 07-04-2023, 04:41 AM

Cycle 7 - B1

Pre-Workout: None

Cable Curls from squatting position - Rest-Pause-reps
80x12
80x12

Wrist-Roller
2 sets of 5 with 12.5 pounds

Landmine Squats
135x8
135x8

Good Mornings
145x15
145x15

Single Arm Shrugs w/Hex Bar - Rest-Pause-reps
150x15
150x15

Hanging Leg Raises
BWx20
BWx20
BWx20

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** · 07-05-2023, 06:48 AM

Cycle 7 - A2

Pre-Workout: None

Flat Bench Press - Rest-Pause-reps
205x13
205x13

Military Press - Rest-Pause-reps
135x15
135x15

Overhead Triceps Extensions (Dumbbells) - Rest-Pause-reps
55x20
55x20

Lat Pulldown w/Super Lat Bar - Rest-Pause-reps +
145x15
145x15

Landmine Rows w/Neutral Grip - Rest-Pause-reps +
190x10
190x10

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

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** · 07-06-2023, 05:12 AM

Cycle 7 - B2

Pre-Workout: None

Barbell Curls w/Fat Gripz - Rest-Pause-reps
115x13
115x13

Hammer Curls (Dumbbells)
55x15
55x15

Back Squats +
280x8
280x8
135x20 (widow maker)

Rack Pulls - Rest-Pause-reps
325x15
325x15

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

YTWL's w/lightweight bands

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** · 07-07-2023, 04:57 AM

Cycle 7 - A3

Pre-Workout: None

Inclined Bench Press - Rest-Pause-reps +
170x15
170x15

Upright Row w/EZ Bar - Rest-Pause-reps
135x20
135x20

Weighted Triceps Dips - Rest-Pause-reps
BW+35x15
BW+35x15

Seated Neutral-Grip Pulldowns - Rest-Pause-reps +
150x15
150x15

Hex Bar Deadlifts
360x8
360x8

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** · 07-07-2023, 09:28 AM

Cycle 7 - B3

Pre-Workout: None

Dumbbell Curls - Rest-Pause-reps
45x15
45x15

Wrist Curls (Dumbbells)
45x30
45x30

Dumbbell Lunges
60x8
60x8

Romanian Deadlifts +
240x15
240x15

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

Cable Crunches
100x25
100x25
100x25

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** · 07-07-2023, 09:29 AM

Cycle 7 - Cardio

Pre-Workout: None

3.4 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** · 07-10-2023, 08:25 AM

Cycle 8 - A1

Pre-Workout: None

Dumbbell Flies - Rest-Pause-reps
55x15
55x15

Bradford Press - Rest-Pause-reps
125x15
125x15

Close-Grip Bench Press - Rest-Pause-reps
165x18
165x18

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

Landmine Rows w/Lat-Blaster attachment - Rest-Pause-reps +
205x12
205x12

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

Thread: AJ's Big Arms => Big Paychecks journal

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