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  1. #301
    Registered User ajdahlheimer's Avatar
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    Location: Saint Paul, Minnesota, United States
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    ajdahlheimer is offline
    Week 11
    Day 5 (secondary chest/ab day)

    Pre-Workout: Arnold Schwarzenegger Series - Iron CRE3 (1 scoop Fruit Punch flavor)

    Flat Bench Press (w/35 pound Swiss Bar)
    270x5
    270x5
    285x3
    285x3

    Incline Bench Press (w/35 pound Swiss Bar)
    240x5
    240x5
    255x3
    255x3

    Close-grip Bench Press (w/35 pound Swiss Bar)
    215x5
    215x5
    230x3
    230x3

    Leg raises (while hanging from pull-up bar)
    3 sets of 20

    Post-workout: Phase8 (1 scoop vanilla flavor)

    Time of workout: 45 minutes

    Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
    Last edited by ajdahlheimer; 03-01-2015 at 05:18 PM.
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  2. #302
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
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    Week 11
    Day 6 (Cardio)

    Pre-Workout: None

    5k run (on treadmill)

    Post-workout: None

    Time of workout: 40 minutes (treadmill program has a warm-up walk and cool-down walk built into it).

    Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
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    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  3. #303
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
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    Week 12
    Day 1 (Shoulders/Biceps)

    Pre-Workout: Arnold Schwarzenegger Series - Iron CRE3 (1 scoop Fruit Punch flavor)

    Overhead Press (w/35 pound Swiss bar)
    195x5
    195x5
    210x3
    210x3

    Overhead Press (dumbbells)
    60x10
    60x10
    60x10

    Standing Curls (EZ bar)
    120x10
    120x10
    120x10

    Dumbbell Curls
    55x9
    55x9
    55x9

    Barbell Curls (w/35 pound Swiss Bar)
    105x10
    105x10
    105x10

    Pull-ups (hammer-grip)
    3 sets of 10

    Reverse Curls (EZ bar)
    80x10
    80x10
    80x10

    Trunk Rotators (with 45 pound plate)
    3 sets of 50

    Resistance Tube bands-OHP
    3 sets of 15

    Resistance Tube bands-Bent over row
    3 sets of 15

    Resistance Tube bands-bicep curls
    3 sets of 15

    Post-workout: Phase8 (1 scoop vanilla flavor) and Arnold Schwarzenegger Series - Iron CRE3 (1/2 scoop Fruit Punch flavor)

    Time of workout: 1 hour and 20 minutes

    Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin

    I've set PR's (for sets) the last couple workouts on Flat bench w/Swiss bar, Incline w/Swiss bar, Close-Grip w/Swiss bar, and OHP w/Swiss bar.

    A few post-workout pics from today...






    Last edited by ajdahlheimer; 03-01-2015 at 05:35 PM.
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  4. #304
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
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    Week 12
    Day 2 (Chest)

    Pre-Workout: Arnold Schwarzenegger Series - Iron CRE3 (1 scoop Fruit Punch flavor)

    Flat Bench Press (barbell)
    310x5
    310x5
    325x3
    325x3

    Butterflies (dumbbell)
    55x10
    55x10
    55x10

    Incline Bench Press (barbell)
    265x5
    265x5
    280x3
    280x3

    Incline Bench Press (dumbbell)
    60x12
    60x12
    60x12

    Dips
    3 sets of 20

    Raised push-ups
    3 sets of 20

    Weighted Decline sit-ups (with 45 pound plate)
    3 sets of 20

    Trunk Rotators (with 45 pound plate)
    3 sets of 50

    Resistance Tube bands-Butterflies
    3 sets of 15

    Resistance Tube bands-Pulls
    3 sets of 15 (each arm)

    Post-workout: Phase8 (1 scoop vanilla flavor) and Arnold Schwarzenegger Series - Iron CRE3 (1/2 scoop Fruit Punch flavor)

    Time of workout: 1 hour and 15 minutes

    Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin[
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  5. #305
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
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    Week 12
    Day 3 (Accessory Day)

    Pre-Workout: Arnold Schwarzenegger Series - Iron CRE3 (1 scoop Fruit Punch flavor)

    Upright Row (EZ bar)
    180x10
    180x10
    180x10

    Bent Over Rows (Swiss bar)
    175x10
    175x10
    175x10

    Triceps Kickbacks (dumbbell)
    45x10 (each arm)
    45x10 (each arm)
    45x10 (each arm)

    Single arm tricep pulley
    50x12 (each arm)
    50x12 (each arm)
    50x12 (each arm)

    Shoulder shrugs (barbell)
    300x15
    300x15
    300x15

    Shoulder shrugs (dumbbell)
    60x25
    60x25
    60x25

    Pull-ups
    3 sets of 10

    Front Raises (Swiss bar)
    90x10
    90x10
    90x10

    Resistance Tube bands-Lateral raises
    3 sets of 15

    Resistance Tube bands-Behind head triceps extensions
    3 sets of 15

    Behind head triceps extensions (dumbbell)
    60x15
    60x15
    60x15

    Post-workout: Phase8 (1 scoop vanilla flavor) and Arnold Schwarzenegger Series - Iron CRE3 (1/2 scoop Fruit Punch flavor)

    Time of workout: 1 hour and 15 minutes

    Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
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  6. #306
    Registered User ajdahlheimer's Avatar
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    ajdahlheimer is offline
    Week 12
    Day 4 (Cardio)

    Pre-Workout: None

    5k run (on treadmill)

    Post-workout: None

    Time of workout: 40 minutes (treadmill program has a warm-up walk and cool-down walk built into it).

    Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  7. #307
    Registered User ajdahlheimer's Avatar
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    Week 12
    Day 5 (secondary chest/ab day)

    Pre-Workout: Arnold Schwarzenegger Series - Iron CRE3 (1 scoop Fruit Punch flavor)

    Flat Bench Press (w/35 pound Swiss Bar)
    270x5
    270x5
    285x3
    285x3

    Incline Bench Press (w/35 pound Swiss Bar)
    240x5
    240x5
    255x3
    255x3

    Close-grip Bench Press (w/35 pound Swiss Bar)
    215x5
    215x5
    230x3
    230x3

    Leg raises (while hanging from pull-up bar)
    3 sets of 20

    Post-workout: Phase8 (1 scoop vanilla flavor)

    Time of workout: 45 minutes

    Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin

    Did this workout yesterday. Wrapping up my 12 week cycle. Have one more day (cardio) left in it, but am feeling a bit arthritic this morning (big changes in weather/pressure going on in MN right now), so am contemplating skipping it today.

    Epic Beard Man crew

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  8. #308
    Registered User ajdahlheimer's Avatar
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    ajdahlheimer is offline
    Week 12
    Day 6 (Cardio)

    Pre-Workout: None

    5k run (on treadmill)

    Post-workout: None

    Time of workout: 40 minutes (treadmill program has a warm-up walk and cool-down walk built into it).

    Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin

    My body said "skip it" but my mind wouldn't let me.

    Feel good now.
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  9. #309
    Registered User Jbizzlechizzle's Avatar
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    Jbizzlechizzle is offline
    Originally Posted by ajdahlheimer View Post
    Week 12
    Day 5 (secondary chest/ab day)

    Pre-Workout: Arnold Schwarzenegger Series - Iron CRE3 (1 scoop Fruit Punch flavor)

    Flat Bench Press (w/35 pound Swiss Bar)
    270x5
    270x5
    285x3
    285x3

    Incline Bench Press (w/35 pound Swiss Bar)
    240x5
    240x5
    255x3
    255x3

    Close-grip Bench Press (w/35 pound Swiss Bar)
    215x5
    215x5
    230x3
    230x3

    Leg raises (while hanging from pull-up bar)
    3 sets of 20

    Post-workout: Phase8 (1 scoop vanilla flavor)

    Time of workout: 45 minutes

    Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin

    Did this workout yesterday. Wrapping up my 12 week cycle. Have one more day (cardio) left in it, but am feeling a bit arthritic this morning (big changes in weather/pressure going on in MN right now), so am contemplating skipping it today.

    Big weights being thrown around as usual... don't sweat missing a cardio day, a little rest may do you some good.
    My vids: youtube.com/channel/UCXYsnKrrmhI9oPzfzkn8NsA
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  10. #310
    Registered User Korr's Avatar
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    Korr is offline
    Big weights as usual. Good work.

    Keep it heavy.
    -----------------

    My workout journal

    http://forum.bodybuilding.com/showthread.php?t=168325713
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  11. #311
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
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    ajdahlheimer is offline
    Deloading this week.

    Just kind of lightly went through my normal shoulders/bi's workout yesterday with lower weight and medium reps.

    Want to recover as much physically as possible before starting another 12 week cycle.
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  12. #312
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
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    ajdahlheimer is offline
    Still on deload. Had my first outdoor run of the year yesterday. 3.5 miles. I have been keeping up on my running the whole winter via treadmill, but my God is running outside SO much harder. Feel good this morning though.
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  13. #313
    Registered User ajdahlheimer's Avatar
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    Messing around on my deload week. Probably could have squeezed out more reps with a spotter, but oh well......

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  14. #314
    Registered User ajdahlheimer's Avatar
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    Week 1
    Day 1 (Shoulders/Biceps)

    Pre-Workout: None

    Overhead Press (w/35 pound Swiss bar)
    160x12
    160x12
    170x8
    170x8

    Overhead Press (dumbbells)
    60x10
    60x10
    60x10

    Standing Curls (EZ bar)
    120x10
    120x10
    120x10

    Dumbbell Curls
    50x9
    50x9
    50x9

    Barbell Curls (w/35 pound Swiss Bar)
    95x10
    95x10
    95x10

    Pull-ups (hammer-grip)
    3 sets of 10

    Reverse Curls (EZ bar)
    80x10
    80x10
    80x10

    Trunk Rotators (with 45 pound plate)
    3 sets of 50

    Resistance Tube bands-OHP
    3 sets of 15

    Resistance Tube bands-Bent over row
    3 sets of 15

    Resistance Tube bands-bicep curls
    3 sets of 15

    Post-workout: None

    Time of workout: 1 hour and 20 minutes

    Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin

    Started a new 12 week cycle today! Feelin' some DOMs.....
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  15. #315
    Registered User ajdahlheimer's Avatar
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    Week 1
    Day 2 (Chest)

    Pre-Workout: Arnold Schwarzenegger Series - Iron CRE3 (1 scoop Fruit Punch flavor)

    Flat Bench Press (barbell)
    265x12
    265x12
    280x8
    280x8

    Butterflies (dumbbell)
    55x10
    55x10
    55x10

    Incline Bench Press (barbell)
    195x12
    195x12
    210x8
    210x8

    Incline Bench Press (dumbbell)
    60x12
    60x12
    60x12

    Dips
    3 sets of 20

    Raised push-ups
    3 sets of 20

    Weighted Decline sit-ups (with 45 pound plate)
    3 sets of 20

    Trunk Rotators (with 45 pound plate)
    3 sets of 50

    Resistance Tube bands-Butterflies
    3 sets of 15

    Resistance Tube bands-Pulls
    3 sets of 15 (each arm)

    Post-workout: Phase8 (1 peanut butter chocolate flavor) and Arnold Schwarzenegger Series - Iron CRE3 (1/2 scoop Fruit Punch flavor)

    Time of workout: 1 hour and 15 minutes

    Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  16. #316
    Registered User ajdahlheimer's Avatar
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    ajdahlheimer has a brilliant 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 1
    Day 3 (Accessory Day)

    Pre-Workout: Arnold Schwarzenegger Series - Iron CRE3 (1 scoop Fruit Punch flavor)

    Upright Row (EZ bar)
    170x10
    170x10
    170x10

    Bent Over Rows (Swiss bar)
    155x10
    155x10
    155x10

    Triceps Kickbacks (dumbbell)
    45x10 (each arm)
    45x10 (each arm)
    45x10 (each arm)

    Single arm tricep pulley
    50x12 (each arm)
    50x12 (each arm)
    50x12 (each arm)

    Shoulder shrugs (barbell)
    300x15
    300x15
    300x15

    Shoulder shrugs (dumbbell)
    60x25
    60x25
    60x25

    Pull-ups
    3 sets of 10

    Front Raises (Swiss bar)
    85x10
    85x10
    85x10

    Resistance Tube bands-Lateral raises
    3 sets of 15

    Resistance Tube bands-Behind head triceps extensions
    3 sets of 15

    Behind head triceps extensions (dumbbell)
    60x15
    60x15
    60x15

    Post-workout: Phase8 (1 scoop peanut butter chocolate flavor) and Arnold Schwarzenegger Series - Iron CRE3 (1/2 scoop Fruit Punch flavor)

    Time of workout: 1 hour and 15 minutes

    Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  17. #317
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,494
    Rep Power: 99846
    ajdahlheimer has a brilliant 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 1
    Day 4 (Cardio)

    Pre-Workout: None

    5k run (on treadmill)

    Post-workout: None

    Time of workout: 40 minutes (treadmill program has a warm-up walk and cool-down walk built into it).

    Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
    Epic Beard Man crew

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

  18. #318
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,494
    Rep Power: 99846
    ajdahlheimer has a brilliant 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 1
    Day 5 (secondary chest/ab day)

    Pre-Workout: None

    Flat Bench Press (w/35 pound Swiss Bar)
    235x12
    235x12
    250x8
    250x8

    Incline Bench Press (w/35 pound Swiss Bar)
    190x12
    290x12
    205x8
    205x8

    Close-grip Bench Press (w/35 pound Swiss Bar)
    170x12
    170x12
    185x8
    180x8

    Leg raises (while hanging from pull-up bar)
    3 sets of 20

    Post-workout: Phase8 (1 scoop peanut butter chocolate flavor)

    Time of workout: 45 minutes

    Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
    Epic Beard Man crew

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

  19. #319
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,494
    Rep Power: 99846
    ajdahlheimer has a brilliant 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 1
    Day 6 (Cardio)

    Pre-Workout: None

    5k run (on treadmill)

    Post-workout: None

    Time of workout: 40 minutes (treadmill program has a warm-up walk and cool-down walk built into it).

    Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
    Epic Beard Man crew

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

  20. #320
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,494
    Rep Power: 99846
    ajdahlheimer has a brilliant 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 2
    Day 1 (Shoulders/Biceps)

    Pre-Workout: N.O. X-Plode (1 scoop grape flavor)

    Overhead Press (w/35 pound Swiss bar)
    160x12
    160x12
    175x8
    175x8

    Overhead Press (dumbbells)
    60x10
    60x10
    60x10

    Standing Curls (EZ bar)
    120x10
    120x10
    120x10

    Dumbbell Curls
    50x9
    50x9
    50x9

    Barbell Curls (w/35 pound Swiss Bar)
    105x8
    105x8
    105x8

    Pull-ups (hammer-grip)
    3 sets of 10

    Reverse Curls (EZ bar)
    80x10
    80x10
    80x10

    Trunk Rotators (with 45 pound plate)
    3 sets of 50

    Resistance Tube bands-OHP
    3 sets of 15

    Resistance Tube bands-Bent over row
    3 sets of 15

    Resistance Tube bands-bicep curls
    3 sets of 15

    Post-workout: Phase8 (1 scoop peanut butter chocolate flavor)

    Time of workout: 1 hour and 20 minutes

    Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin

    I don't know if it was the stim (first time I took one in over 12 weeks), but I really felt good today. Like I have finally gotten over a couple of nagging injuries.
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  21. #321
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,494
    Rep Power: 99846
    ajdahlheimer has a brilliant 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 2
    Day 2 (Chest)

    Pre-Workout: N.O. X-Plode (1 scoop grape flavor)

    Flat Bench Press (barbell)
    265x12
    265x12
    280x8
    280x8

    Butterflies (dumbbell)
    55x10
    55x10
    55x10

    Incline Bench Press (barbell)
    195x12
    195x12
    210x8
    210x8

    Incline Bench Press (dumbbell)
    60x12
    60x12
    60x12

    Dips
    3 sets of 20

    Raised push-ups
    3 sets of 20

    Weighted Decline sit-ups (with 45 pound plate)
    3 sets of 20

    Trunk Rotators (with 45 pound plate)
    3 sets of 50

    Resistance Tube bands-Butterflies
    3 sets of 15

    Resistance Tube bands-Pulls
    3 sets of 15 (each arm)

    Post-workout: Phase8 (1 scoop peanut butter chocolate flavor)

    Time of workout: 1 hour and 15 minutes

    Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
    Epic Beard Man crew

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

  22. #322
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,494
    Rep Power: 99846
    ajdahlheimer has a brilliant 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 2
    Day 3 (Accessory Day)

    Pre-Workout: N.O. X-Plode (1 scoop grape flavor)

    Upright Row (EZ bar)
    175x10
    175x10
    175x10

    Bent Over Rows (Swiss bar)
    155x10
    155x10
    155x10

    Triceps Kickbacks (dumbbell)
    45x10 (each arm)
    45x10 (each arm)
    45x10 (each arm)

    Single arm tricep pulley
    50x12 (each arm)
    50x12 (each arm)
    50x12 (each arm)

    Shoulder shrugs (barbell)
    305x15
    305x15
    305x15

    Shoulder shrugs (dumbbell)
    60x25
    60x25
    60x25

    Pull-ups
    3 sets of 10

    Front Raises (Swiss bar)
    85x10
    85x10
    85x10

    Resistance Tube bands-Lateral raises
    3 sets of 15

    Resistance Tube bands-Behind head triceps extensions
    3 sets of 15

    Behind head triceps extensions (dumbbell)
    60x15
    60x15
    60x15

    Post-workout: Phase8 (1 scoop peanut butter chocolate flavor)

    Time of workout: 1 hour and 15 minutes

    Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  23. #323
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,494
    Rep Power: 99846
    ajdahlheimer has a brilliant 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 2
    Day 4 (Cardio)

    Pre-Workout: None

    5k run (on treadmill)

    Post-workout: None

    Time of workout: 40 minutes (treadmill program has a warm-up walk and cool-down walk built into it).

    Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
    Epic Beard Man crew

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

  24. #324
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,494
    Rep Power: 99846
    ajdahlheimer has a brilliant 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 2
    Day 5 (secondary chest/ab day)

    Pre-Workout: None

    Flat Bench Press (w/35 pound Swiss Bar)
    235x12
    235x12
    250x8
    250x8

    Incline Bench Press (w/35 pound Swiss Bar)
    195x12
    195x12
    210x8
    210x8

    Close-grip Bench Press (w/35 pound Swiss Bar)
    170x12
    170x12
    185x8
    185x8

    Leg raises (while hanging from pull-up bar)
    3 sets of 20

    Post-workout: Phase8 (1 scoop peanut butter chocolate flavor)

    Time of workout: 45 minutes

    Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
    Epic Beard Man crew

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

  25. #325
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,494
    Rep Power: 99846
    ajdahlheimer has a brilliant 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 3
    Day 1 (Shoulders/Biceps)

    Pre-Workout: None

    Overhead Press (w/35 pound Swiss bar)
    160x12
    160x12
    175x8
    175x8

    Overhead Press (dumbbells)
    60x10
    60x10
    60x10

    Standing Curls (EZ bar)
    125x8
    125x8
    125x8

    Dumbbell Curls
    50x9
    50x9
    50x9

    Barbell Curls (w/35 pound Swiss Bar)
    105x8
    105x8
    105x8

    Pull-ups (hammer-grip)
    3 sets of 10

    Reverse Curls (EZ bar)
    80x10
    80x10
    80x10

    Trunk Rotators (with 45 pound plate)
    3 sets of 50

    Resistance Tube bands-OHP
    3 sets of 15

    Resistance Tube bands-Bent over row
    3 sets of 15

    Resistance Tube bands-bicep curls
    3 sets of 15

    Post-workout: Phase8 (1 scoop peanut butter chocolate flavor)

    Time of workout: 1 hour and 20 minutes

    Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
    Epic Beard Man crew

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

  26. #326
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,494
    Rep Power: 99846
    ajdahlheimer has a brilliant 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 3
    Day 2 (Chest)

    Pre-Workout: N.O. X-Plode (1 scoop grape flavor)

    Flat Bench Press (barbell)
    265x12
    265x12
    280x8
    280x8

    Butterflies (dumbbell)
    55x10
    55x10
    55x10

    Incline Bench Press (barbell)
    200x12
    200x12
    215x8
    215x8

    Incline Bench Press (dumbbell)
    60x12
    60x12
    60x12

    Dips
    3 sets of 20

    Raised push-ups
    3 sets of 20

    Weighted Decline sit-ups (with 45 pound plate)
    3 sets of 20

    Trunk Rotators (with 45 pound plate)
    3 sets of 50

    Resistance Tube bands-Butterflies
    3 sets of 15

    Resistance Tube bands-Pulls
    3 sets of 15 (each arm)

    Post-workout: Phase8 (1 scoop peanut butter chocolate flavor)

    Time of workout: 1 hour and 20 minutes

    Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  27. #327
    Registered User trickyB's Avatar
    Join Date: Aug 2010
    Age: 53
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    trickyB is offline
    Definitely moving some weight around in here. Whats your over all plan right now WRT nutrition. Cutting, bulking etc?
    Reply With Quote

  28. #328
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,494
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    ajdahlheimer has a brilliant 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
    Originally Posted by trickyB View Post
    Definitely moving some weight around in here. Whats your over all plan right now WRT nutrition. Cutting, bulking etc?
    I just lift/eat to get big 365 days a year, brah. Same breakfast and lunch everyday crew. Basic high protein diet.

    Breakfast: 2 eggs and 1 cup oatmeal

    Lunch: Fruit salad consisting of 1 apple, strawberries, grapes, and blueberries. 1 Greek yogurt, 1 cup cottage cheese, 1 can of tuna (directly out of can), and 1/2 cup peanuts.

    Then the supplements listed in my journal (Phase8, Fish oil/Omega-3's, and multi-vitamin).

    Dinners are just typical 'normal' meals as I have to cook for my 3 kids (spaghetti, tacos, rice/wok stuff, grilled meats, etc.)
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  29. #329
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,494
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    ajdahlheimer has a brilliant 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 3
    Day 3 (Accessory Day)

    Pre-Workout: N.O. X-Plode (1 scoop grape flavor)

    Upright Row (EZ bar)
    175x10
    175x10
    175x10

    Bent Over Rows (Swiss bar)
    155x10
    155x10
    155x10

    Triceps Kickbacks (dumbbell)
    45x10 (each arm)
    45x10 (each arm)
    45x10 (each arm)

    Single arm tricep pulley
    50x12 (each arm)
    50x12 (each arm)
    50x12 (each arm)

    Shoulder shrugs (barbell)
    305x15
    305x15
    305x15

    Shoulder shrugs (dumbbell)
    60x25
    60x25
    60x25

    Pull-ups
    3 sets of 10

    Front Raises (Swiss bar)
    85x10
    85x10
    85x10

    Resistance Tube bands-Lateral raises
    3 sets of 15

    Resistance Tube bands-Behind head triceps extensions
    3 sets of 15

    Behind head triceps extensions (dumbbell)
    60x15
    60x15
    60x15

    Post-workout: Phase8 (1 scoop peanut butter chocolate flavor)

    Time of workout: 1 hour and 15 minutes

    Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
    Epic Beard Man crew

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

  30. #330
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,494
    Rep Power: 99846
    ajdahlheimer has a brilliant 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 3
    Day 4 (Cardio)

    Pre-Workout: None

    3 mile outdoor run

    Post-workout: None

    Time of workout: 30 minutes

    Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
    Epic Beard Man crew

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