AJ's Big Arms => Big Paychecks journal

[ajdahlheimer]

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

[ajdahlheimer]

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

[ajdahlheimer]

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...

[ajdahlheimer]

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[

[ajdahlheimer]

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

[ajdahlheimer]

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

[ajdahlheimer]

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.

[ajdahlheimer]

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.

[Jbizzlechizzle]

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.

[Korr]

Big weights as usual. Good work.

Keep it heavy.

[ajdahlheimer]

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.

[ajdahlheimer]

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.

[ajdahlheimer]

Messing around on my deload week. Probably could have squeezed out more reps with a spotter, but oh well......

[ajdahlheimer]

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.....

[ajdahlheimer]

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

[ajdahlheimer]

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

[ajdahlheimer]

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

[ajdahlheimer]

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

[ajdahlheimer]

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

[ajdahlheimer]

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.

[ajdahlheimer]

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

[ajdahlheimer]

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

[ajdahlheimer]

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

[ajdahlheimer]

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

[ajdahlheimer]

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

[ajdahlheimer]

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

[trickyB]

Definitely moving some weight around in here. Whats your over all plan right now WRT nutrition. Cutting, bulking etc?

[ajdahlheimer]

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.)

[ajdahlheimer]

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

[ajdahlheimer]

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