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  1. #3241
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,370
    Rep Power: 95492
    ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000)
    ajdahlheimer is offline
    Week 4
    Day 7

    Pre-Workout: None

    3 mile outdoor run

    Post-workout: None

    Time of workout: 32 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

  2. #3242
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,370
    Rep Power: 95492
    ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000)
    ajdahlheimer is offline
    Week 5
    Day 1

    Pre-Workout: C4 Superbrain Energy Drink

    Landmine Rows with Lat-Blaster attachment +
    230x8
    230x8
    230x8

    Seated Cable Rows with Super Lat Bar +
    175x8
    175x8
    175x8

    Single Arm Landmine Rows
    100x8
    100x8
    100x8

    Seal Rows +
    80x8
    80x8
    80x8

    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
    Last edited by ajdahlheimer; 09-12-2023 at 06:41 AM.
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  3. #3243
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,370
    Rep Power: 95492
    ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000)
    ajdahlheimer is offline
    Week 5
    Day 2

    Pre-Workout: None

    Flat Bench Press +
    235x8
    235x8
    250x5
    250x5

    Incline Bench Press +
    200x8
    200x8
    200x8

    Decline Dumbbell Flies
    55x8
    55x8
    55x8

    Flat Bench Press Swiss Bar (medium grip) +
    175x8
    175x8
    175x8

    Weighted Dips
    BW+20x20
    BW+20x20
    BW+20x20

    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

  4. #3244
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,370
    Rep Power: 95492
    ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000)
    ajdahlheimer is offline
    Week 5
    Day 3

    Pre-Workout: None

    Pull-ups
    3 sets of 12

    Y-T-W-L's w/lightweight bands
    3 sets of 40

    Decline Weighted Sit-ups
    Bodyweight+45x30
    Bodyweight+45x30
    Bodyweight+45x30

    Hanging Leg Raises
    BWx20
    BWx20
    BWx20

    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
    Epic Beard Man crew

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

  5. #3245
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,370
    Rep Power: 95492
    ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000)
    ajdahlheimer is offline
    Week 5
    Day 4

    Pre-Workout: None

    Back Squat +
    265x8
    265x8
    285x5
    285x5

    Rack Pulls +
    350x8
    350x8
    350x8

    Hex Bar Shrugs
    345x15
    345x15
    345x15

    Single Arm Hex Bar Shrugs
    140x15
    140x15
    140x15


    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
    Epic Beard Man crew

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

  6. #3246
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,370
    Rep Power: 95492
    ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000)
    ajdahlheimer is offline
    Week 5
    Day 5

    Pre-Workout: None

    Standing Overhead Press (Barbell)
    175x8
    175x8
    190x5
    190x5

    Front Raises
    50x8
    50x8
    50x8

    Bent Over Side Laterals
    40x8
    40x8
    40x8

    Standing Side Laterals
    55x8
    55x8
    55x8

    Cable Crunches
    105x25
    105x25
    105x25

    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
    Epic Beard Man crew

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

  7. #3247
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,370
    Rep Power: 95492
    ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000)
    ajdahlheimer is offline
    Week 5
    Day 6

    Pre-Workout: None

    Dumbbell Curls
    50x8
    50x8
    50x8

    Cable Curls
    105x8
    105x8
    105x8

    Weighted Pull-ups (Neutral Grip)
    BW+20x10
    BW+20x10
    BW+20x10

    Rope Press-Downs
    90x8
    90x8
    90x8

    Behind the Neck Triceps Extensions (Cable)
    70x8
    70x8
    70x8

    Triceps Kickbacks (Dumbbells) +
    35x8
    35x8
    35x8

    Trunk Rotators
    3 sets of 50 with 45 pound plate

    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

  8. #3248
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,370
    Rep Power: 95492
    ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000)
    ajdahlheimer is offline
    Week 5
    Day 7

    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.
    Epic Beard Man crew

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

  9. #3249
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,370
    Rep Power: 95492
    ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000)
    ajdahlheimer is offline
    Week 6
    Day 1

    Pre-Workout: C4 Superbrain Energy Drink

    Landmine Rows with Lat-Blaster attachment +
    235x8
    235x8
    235x8

    Seated Cable Rows with Super Lat Bar
    180x8
    180x8
    180x8

    Single Arm Landmine Rows +
    100x8
    100x8
    100x8

    Seal Rows +
    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

  10. #3250
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,370
    Rep Power: 95492
    ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000)
    ajdahlheimer is offline
    Week 6
    Day 2

    Pre-Workout: None

    Flat Bench Press
    240x8
    240x8
    255x5
    255x5

    Incline Bench Press +
    205x8
    205x8
    205x8

    Decline Dumbbell Flies
    55x8
    55x8
    55x8

    Flat Bench Press Swiss Bar (medium grip)
    180x8
    180x8
    180x8

    Weighted Dips
    BW+20x15
    BW+20x15
    BW+20x15

    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

  11. #3251
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,370
    Rep Power: 95492
    ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000)
    ajdahlheimer is offline
    Week 6
    Day 3

    Pre-Workout: None

    Pull-ups
    3 sets of 12

    Y-T-W-L's w/lightweight bands
    3 sets of 40

    Decline Weighted Sit-ups
    Bodyweight+45x30
    Bodyweight+45x30
    Bodyweight+45x30

    Hanging Leg Raises
    BWx20
    BWx20
    BWx20

    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
    Epic Beard Man crew

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

  12. #3252
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,370
    Rep Power: 95492
    ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000)
    ajdahlheimer is offline
    Week 6
    Day 4

    Pre-Workout: None

    Back Squat
    270x8
    270x8
    290x5
    290x5

    Rack Pulls +
    355x8
    355x8
    355x8

    Hex Bar Shrugs
    345x15
    345x15
    345x15

    Single Arm Hex Bar Shrugs
    145x15
    145x15
    145x15


    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

    Note: Great workout.
    Epic Beard Man crew

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

  13. #3253
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,370
    Rep Power: 95492
    ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000)
    ajdahlheimer is offline
    Week 6
    Day 5

    Pre-Workout: None

    Standing Overhead Press (Barbell)
    175x8
    175x8
    190x5
    190x5

    Front Raises +
    50x8
    50x8
    50x8

    Bent Over Side Laterals +
    40x8
    40x8
    40x8

    Standing Side Laterals
    55x8
    55x8
    55x8

    Cable Crunches
    105x25
    105x25
    105x25

    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
    Epic Beard Man crew

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

  14. #3254
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,370
    Rep Power: 95492
    ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000)
    ajdahlheimer is offline
    Week 6
    Day 6

    Pre-Workout: None

    Dumbbell Curls +
    50x8
    50x8
    50x8

    Cable Curls +
    105x8
    105x8
    105x8

    Weighted Pull-ups (Neutral Grip)
    BW+20x10
    BW+20x10
    BW+20x10

    Rope Press-Downs
    90x8
    90x8
    90x8

    Behind the Neck Triceps Extensions (Cable)
    70x8
    70x8
    70x8

    Triceps Kickbacks (Dumbbells)
    40x8
    40x8
    40x8

    Trunk Rotators
    3 sets of 50 with 45 pound plate

    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. #3255
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,370
    Rep Power: 95492
    ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000)
    ajdahlheimer is offline
    Week 6
    Day 7

    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.
    Epic Beard Man crew

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

  16. #3256
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,370
    Rep Power: 95492
    ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000)
    ajdahlheimer is offline
    Week 7
    Day 1

    Pre-Workout: None

    Landmine Rows with Lat-Blaster attachment +
    240x8
    240x8
    240x8

    Seated Cable Rows with Super Lat Bar +
    180x8
    180x8
    180x8

    Single Arm Landmine Rows +
    105x8
    105x8
    105x8

    Seal Rows
    90x8
    90x8
    90x8

    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

  17. #3257
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,370
    Rep Power: 95492
    ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000)
    ajdahlheimer is offline
    Week 7
    Day 2

    Pre-Workout: None

    Flat Bench Press +
    240x8
    240x8
    255x5
    255x5

    Incline Bench Press +
    210x8
    210x8
    210x8

    Decline Dumbbell Flies
    55x8
    55x8
    55x8

    Flat Bench Press Swiss Bar (medium grip)
    180x8
    180x8
    180x8

    Weighted Dips
    BW+20x15
    BW+20x15
    BW+20x15

    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

  18. #3258
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,370
    Rep Power: 95492
    ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000)
    ajdahlheimer is offline
    Week 7
    Day 3

    Pre-Workout: None

    Pull-ups
    3 sets of 12

    Y-T-W-L's w/lightweight bands
    3 sets of 40

    Decline Weighted Sit-ups
    Bodyweight+45x30
    Bodyweight+45x30
    Bodyweight+45x30

    Hanging Leg Raises
    BWx20
    BWx20
    BWx20

    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
    Epic Beard Man crew

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

  19. #3259
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,370
    Rep Power: 95492
    ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000)
    ajdahlheimer is offline
    Week 7
    Day 4

    Pre-Workout: None

    Back Squat +
    270x8
    270x8
    290x5
    290x5

    Rack Pulls
    360x8
    360x8
    360x8

    Hex Bar Shrugs
    345x15
    345x15
    345x15

    Single Arm Hex Bar Shrugs
    145x15
    145x15
    145x15


    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
    Epic Beard Man crew

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

  20. #3260
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,370
    Rep Power: 95492
    ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000)
    ajdahlheimer is offline
    Week 7
    Day 5

    Pre-Workout: None

    Standing Overhead Press (Barbell)
    175x8
    175x8
    190x5
    190x5

    Front Raises
    50x8
    50x8
    50x8

    Bent Over Side Laterals
    45x8
    45x8
    45x8

    Standing Side Laterals
    55x8
    55x8
    55x8

    Cable Crunches
    105x25
    105x25
    105x25

    Post-workout: None

    Time of workout: 1 hour

    Additional cardio: 4.5 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
    Epic Beard Man crew

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

  21. #3261
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,370
    Rep Power: 95492
    ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000)
    ajdahlheimer is offline
    Week 7
    Day 6

    Pre-Workout: None

    Dumbbell Curls
    55x8
    55x8
    55x8

    Cable Curls +
    110x8
    110x8
    110x8

    Weighted Pull-ups (Neutral Grip)
    BW+20x10
    BW+20x10
    BW+20x10

    Rope Press-Downs
    90x8
    90x8
    90x8

    Behind the Neck Triceps Extensions (Cable)
    70x8
    70x8
    70x8

    Triceps Kickbacks (Dumbbells)
    40x8
    40x8
    40x8

    Trunk Rotators
    3 sets of 50 with 45 pound plate

    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
    Epic Beard Man crew

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

  22. #3262
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,370
    Rep Power: 95492
    ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000)
    ajdahlheimer is offline
    Week 7
    Day 7

    Pre-Workout: None

    5 mile treadmill walk w/weighted vest

    Post-workout: None

    Time of workout: 80 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

  23. #3263
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,370
    Rep Power: 95492
    ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000)
    ajdahlheimer is offline
    Week 8
    Day 1

    Pre-Workout: None

    Landmine Rows with Lat-Blaster attachment
    240x8
    240x8
    240x8

    Seated Cable Rows with Super Lat Bar
    185x8
    185x8
    185x8

    Single Arm Landmine Rows
    110x8
    110x8
    110x8

    Seal Rows
    90x8
    90x8
    90x8

    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

  24. #3264
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,370
    Rep Power: 95492
    ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000)
    ajdahlheimer is offline
    Week 8
    Day 2

    Pre-Workout: None

    Flat Bench Press
    245x8
    245x8
    260x5
    260x5

    Incline Bench Press
    215x8
    215x8
    215x8

    Decline Dumbbell Flies
    55x8
    55x8
    55x8

    Flat Bench Press Swiss Bar (medium grip)
    180x8
    180x8
    180x8

    Weighted Dips
    BW+20x15
    BW+20x15
    BW+20x15

    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

  25. #3265
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,370
    Rep Power: 95492
    ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000)
    ajdahlheimer is offline
    Week 8
    Day 3

    Pre-Workout: None

    Pull-ups
    3 sets of 12

    Y-T-W-L's w/lightweight bands
    3 sets of 40

    Decline Weighted Sit-ups
    Bodyweight+45x30
    Bodyweight+45x30
    Bodyweight+45x30

    Hanging Leg Raises
    BWx20
    BWx20
    BWx20

    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
    Epic Beard Man crew

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

  26. #3266
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,370
    Rep Power: 95492
    ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000)
    ajdahlheimer is offline
    Week 8
    Day 4

    Pre-Workout: None

    Back Squat
    275x8
    275x8
    295x5
    295x5

    Rack Pulls
    365x8
    365x8
    365x8

    Hex Bar Shrugs
    345x15
    345x15
    345x15

    Single Arm Hex Bar Shrugs
    145x15
    145x15
    145x15


    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
    Epic Beard Man crew

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

  27. #3267
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,370
    Rep Power: 95492
    ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000)
    ajdahlheimer is offline
    Week 8
    Day 5

    Pre-Workout: None

    Standing Overhead Press (Barbell)
    175x8
    175x8
    190x5
    190x5

    Front Raises
    50x8
    50x8
    50x8

    Bent Over Side Laterals
    45x8
    45x8
    45x8

    Standing Side Laterals
    55x8
    55x8
    55x8

    Cable Crunches
    105x25
    105x25
    105x25

    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
    Epic Beard Man crew

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

  28. #3268
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,370
    Rep Power: 95492
    ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000)
    ajdahlheimer is offline
    Week 8
    Day 6

    Pre-Workout: None

    Dumbbell Curls
    55x8
    55x8
    55x8

    Cable Curls w/10" bar
    90x8
    90x8
    90x8

    Weighted Pull-ups (Neutral Grip)
    BW+20x10
    BW+20x10
    BW+20x10

    Rope Press-Downs
    90x8
    90x8
    90x8

    Behind the Neck Triceps Extensions (Cable)
    70x8
    70x8
    70x8

    Triceps Kickbacks (Dumbbells)
    40x8
    40x8
    40x8

    Trunk Rotators
    3 sets of 50 with 45 pound plate

    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
    Epic Beard Man crew

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

  29. #3269
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,370
    Rep Power: 95492
    ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000)
    ajdahlheimer is offline
    Week 8
    Day 7

    Pre-Workout: None

    5 mile treadmill walk w/weighted vest

    Post-workout: None

    Time of workout: 80 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

  30. #3270
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,370
    Rep Power: 95492
    ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000)
    ajdahlheimer is offline
    Week 9
    Day 1

    Pre-Workout: None

    Landmine Rows with Lat-Blaster attachment
    255x5
    255x5
    255x5

    Seated Cable Rows with Super Lat Bar
    200x5
    200x5
    200x5

    Single Arm Landmine Rows
    125x5
    125x5
    125x5

    Seal Rows
    95x8
    95x8
    95x8

    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

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