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  1. #3301
    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 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

    Neutral Grip Seated Cable Rows
    120x12
    120x12
    120x12

    Hanging Leg Raises
    BWx20
    BWx20
    BWx20

    Trunk Rotators
    45x50
    45x50
    45x50

    Post-workout: None

    Time of workout: 1 hour

    Additional cardio: 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
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  2. #3302
    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

    Pre-Workout: Smoothie

    Back Squat +
    235x12
    235x12
    255x8
    255x8

    Rack Pulls +
    295x12
    295x12
    295x12

    Hex Bar Shrugs
    345x15
    345x15
    345x15

    Post-workout: None

    Time of workout: 1 hour

    Additional cardio: 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

  3. #3303
    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

    Pre-Workout: Smoothie

    Military Press (Barbell) +
    145x12
    145x12
    160x8
    160x8

    Front Raises (above head)
    30x12
    30x12
    30x12

    Face-Pulls (Rope)
    70x12
    70x12
    70x12

    EZ Bar Pullovers +
    95x12
    95x12
    95x12

    Cable Pullovers
    70x10
    70x10
    70x10

    Cable Crunches
    100x25
    100x25
    100x25

    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

  4. #3304
    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

    Pre-Workout: Smoothie

    Dumbbell Preacher Curls
    45x8
    45x8
    45x8

    Incline Dumbbell Curls
    40x8
    40x8
    40x8

    Hammer Curls (Dumbbells)
    50x8 straight up, 50x4 windmill
    50x8 straight up, 50x4 windmill
    50x8 straight up, 50x4 windmill

    Single Arm Triceps Extension(Cable)
    30x8
    30x8
    30x8

    Behind the neck Triceps Extension (Rope with Ergo handles)
    55x8
    55x8
    55x8

    Triceps pushdown (Rope with Ergo handles)
    75x8
    75x8
    75x8

    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
    Last edited by ajdahlheimer; 11-23-2023 at 04:08 PM.
    Epic Beard Man crew

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

  5. #3305
    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 7

    Pre-Workout: None

    5 mile outdoor walk

    Post-workout: None

    Time of workout: 90 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

  6. #3306
    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

    Pre-Workout: Oatmeal w/bananas

    Lat Pulldowns (Shoulder width grip)
    160x12
    160x12
    160x12

    Seated Pulldowns with V-Grip
    145x12
    145x12

    Landmine Rows with V-Grip +
    185x12
    185x12
    185x12

    Seal Rows
    70x12
    70x12
    70x12

    Single Arm Seated Cable Rows
    65x10
    65x10
    65x10

    Decline sit-ups
    3 sets of 40

    Hanging leg raises
    3 sets of 20

    Post-workout: None

    Time of workout: 1 hour 20 minutes

    Additional cardio: 30 minutes on Elliptical Machine

    Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), 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. #3307
    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

    Pre-Workout: None

    Dumbbell Flies
    50x12
    50x12
    50x12

    Bench Press - Dumbbells (slight decline) +
    90x12
    90x12
    90x12

    Incline Bench Press - Swiss Bar
    160x12
    160x12
    160x12

    Seated Lateral Raise (Dumbbells)
    35x12
    35x12
    35x12

    Super-set with Standing Laterals Raises 45/45 Degree
    10x12
    10x12
    10x12

    Single Arm Cable Lateral Raise
    20x12
    20x12
    20x12

    Post-workout: None

    Time of workout: 1 hour 10 minutes

    Additional cardio: 30 minutes on elliptical machine

    Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
    Last edited by ajdahlheimer; 12-05-2023 at 12:29 PM.
    Epic Beard Man crew

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

  8. #3308
    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

    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
    Body weight+45x30
    Body weight+45x30
    Body weight+45x30

    Neutral Grip Seated Cable Rows
    125x12
    125x12
    125x12

    Hanging Leg Raises
    BWx20
    BWx20
    BWx20

    Trunk Rotators
    45x50
    45x50
    45x50

    Post-workout: None

    Time of workout: 1 hour

    Additional cardio: 35 mile walk

    Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
    Last edited by ajdahlheimer; 12-05-2023 at 12:30 PM.
    Epic Beard Man crew

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

  9. #3309
    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

    Pre-Workout: Smoothie

    Back Squat
    240x12
    240x12
    260x8
    260x8

    Rack Pulls +
    300x12
    300x12
    300x12

    Hex Bar Shrugs
    345x15
    345x15
    345x15

    Post-workout: None

    Time of workout: 1 hour

    Additional cardio: 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

  10. #3310
    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

    Pre-Workout: Smoothie

    Military Press (Barbell) +
    150x12
    150x12
    165x8
    165x8

    Front Raises (above head)
    30x12
    30x12
    30x12

    Face-Pulls (Rope)
    75x12
    75x12
    75x12

    EZ Bar Pullovers
    100x12
    100x12
    100x12

    Cable Pullovers
    70x10
    70x10
    70x10

    Cable Crunches
    100x25
    100x25
    100x25

    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

  11. #3311
    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 6

    Pre-Workout: None

    Dumbbell Preacher Curls
    45x8
    45x8
    45x8

    Incline Dumbbell Curls +
    40x8
    40x8
    40x8

    Hammer Curls (Dumbbells)
    50x8 straight up, 50x4 windmill
    50x8 straight up, 50x4 windmill
    50x8 straight up, 50x4 windmill

    Single Arm Triceps Extension(Cable)
    30x8
    30x8
    30x8

    Behind the neck Triceps Extension (Rope with Ergo handles) +
    55x8
    55x8
    55x8

    Triceps pushdown (Rope with Ergo handles)
    75x8
    75x8
    75x8

    Post-workout: None

    Time of workout: 1 hour

    Additional cardio: 30 minutes on elliptical machine

    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. #3312
    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 7

    Pre-Workout: None

    Elliptical Machine

    Post-workout: None

    Time of workout: 90 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

  13. #3313
    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

    Pre-Workout: Egg Sandwich

    Lat Pulldowns (Shoulder width grip)
    160x12
    160x12
    160x12

    Seated Pulldowns with V-Grip
    145x12
    145x12

    Landmine Rows with V-Grip
    190x12
    190x12
    190x12

    Seal Rows +
    75x12
    75x12
    75x12

    Single Arm Seated Cable Rows
    70x10
    70x10
    70x10

    Decline sit-ups
    3 sets of 40

    Hanging leg raises
    3 sets of 20

    Post-workout: None

    Time of workout: 1 hour 20 minutes

    Additional cardio: None

    Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), 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. #3314
    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

    Pre-Workout: None

    Dumbbell Flies +
    50x12
    50x12
    50x12

    Bench Press - Dumbbells (slight decline)
    95x12
    95x12
    95x12

    Incline Bench Press - Swiss Bar
    160x12
    160x12
    160x12

    Seated Lateral Raise (Dumbbells)
    35x12
    35x12
    35x12

    Super-set with Standing Laterals Raises 45/45 Degree +
    10x12
    10x12
    10x12

    Single Arm Cable Lateral Raise
    20x12
    20x12
    20x12

    Post-workout: None

    Time of workout: 1 hour 10 minutes

    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

  15. #3315
    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 3

    Pre-Workout: None

    Back Squat +
    240x12
    240x12
    260x8
    260x8

    Rack Pulls +
    305x12
    305x12
    305x12

    Hex Bar Shrugs
    345x15
    345x15
    345x15

    Post-workout: None

    Time of workout: 1 hour 15 minutes

    Additional cardio: 1 hour on elliptical machine

    Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
    Last edited by ajdahlheimer; 12-05-2023 at 12:31 PM.
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  16. #3316
    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

    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
    Body weight+45x30
    Body weight+45x30
    Body weight+45x30

    Triceps Dips
    BWx20
    BWx20
    BWx20

    Hanging Leg Raises
    BWx20
    BWx20
    BWx20

    Trunk Rotators
    45x50
    45x50
    45x50

    Post-workout: None

    Time of workout: 1 hour

    Additional cardio: 1 hour on Elliptical Machine

    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
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  17. #3317
    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 5

    Pre-Workout: None

    Military Press (Barbell)
    155x12
    155x12
    170x8
    170x8

    Front Raises (above head) +
    30x12
    30x12
    30x12

    Face-Pulls (Rope) +
    80x12
    80x12
    80x12

    EZ Bar Pullovers
    100x12
    100x12
    100x12

    Cable Pullovers
    70x10
    70x10
    70x10

    Cable Crunches
    100x25
    100x25
    100x25

    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 (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
    Last edited by ajdahlheimer; 12-05-2023 at 12:31 PM.
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  18. #3318
    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 6

    Pre-Workout: None

    Dumbbell Preacher Curls
    45x8
    45x8
    45x8

    Incline Dumbbell Curls
    45x8
    45x8
    45x8

    Hammer Curls (Dumbbells)
    50x8 straight up, 50x4 windmill
    50x8 straight up, 50x4 windmill
    50x8 straight up, 50x4 windmill

    Single Arm Triceps Extension(Cable)
    30x8
    30x8
    30x8

    Behind the neck Triceps Extension (Rope with Ergo handles)
    60x8
    60x8
    60x8

    Triceps pushdown (Rope with Ergo handles) +
    75x8
    75x8
    75x8

    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 (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
    Last edited by ajdahlheimer; 12-05-2023 at 12:31 PM.
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  19. #3319
    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 7

    Pre-Workout: None

    Elliptical Machine

    Post-workout: None

    Time of workout: 90 minutes

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

    Note: Fasted cardio.
    Last edited by ajdahlheimer; 12-05-2023 at 12:31 PM.
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  20. #3320
    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 4
    Day 1

    Pre-Workout: None

    Lat Pulldowns (Shoulder width grip)
    160x12
    160x12
    160x12

    Seated Pulldowns with V-Grip +
    145x12
    145x12

    Landmine Rows with V-Grip
    190x12
    190x12
    190x12

    Seal Rows
    80x12
    80x12
    80x12

    Single Arm Seated Cable Rows
    70x10
    70x10
    70x10

    Decline sit-ups
    3 sets of 40

    Hanging leg raises
    3 sets of 20

    Post-workout: None

    Time of workout: 1 hour 20 minutes

    Additional cardio: None

    Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), 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
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  21. #3321
    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 4
    Day 2

    Pre-Workout: None

    Dumbbell Flies
    55x12
    55x12
    55x12

    Bench Press - Dumbbells (slight decline) +
    95x12
    95x12
    95x12

    Incline Bench Press - Swiss Bar +
    160x12
    160x12
    160x12

    Seated Lateral Raise (Dumbbells)
    35x12
    35x12
    35x12

    Super-set with Standing Laterals Raises 45/45 Degree +
    10x12
    10x12
    10x12

    Single Arm Cable Lateral Raise
    20x12
    20x12
    20x12

    Post-workout: None

    Time of workout: 1 hour 10 minutes

    Additional cardio: None

    Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
    Last edited by ajdahlheimer; 12-05-2023 at 12:30 PM.
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  22. #3322
    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 4
    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
    Body weight+45x30
    Body weight+45x30
    Body weight+45x30

    Triceps Dips
    BWx20
    BWx20
    BWx20

    Hanging Leg Raises
    BWx20
    BWx20
    BWx20

    Trunk Rotators
    45x50
    45x50
    45x50

    Post-workout: None

    Time of workout: 1 hour

    Additional cardio: 1 hour on Elliptical Machine

    Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
    Last edited by ajdahlheimer; 12-05-2023 at 12:30 PM.
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  23. #3323
    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 4
    Day 4

    Pre-Workout: None

    Back Squat
    245x12
    245x12
    265x8
    265x8

    Rack Pulls
    310x12
    310x12
    310x12

    Hex Bar Shrugs
    345x15
    345x15
    345x15

    Post-workout: None

    Time of workout: 1 hour 15 minutes

    Additional cardio: 20 minute skip rope-routine and 1 hour on elliptical machine

    Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), 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
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  24. #3324
    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 4
    Day 5

    Pre-Workout: None

    Military Press (Barbell)
    155x12
    155x12
    170x8
    170x8

    Front Raises (above head)
    35x12
    35x12
    35x12

    Face-Pulls (Rope)
    85x12
    85x12
    85x12

    EZ Bar Pullovers
    100x12
    100x12
    100x12

    Cable Pullovers
    70x10
    70x10
    70x10

    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 (1400mg), 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
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  25. #3325
    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 4
    Day 6

    Pre-Workout: None

    Dumbbell Preacher Curls
    45x8
    45x8
    45x8

    Incline Dumbbell Curls
    45x8
    45x8
    45x8

    Hammer Curls (Dumbbells)
    50x8 straight up, 50x4 windmill
    50x8 straight up, 50x4 windmill
    50x8 straight up, 50x4 windmill

    Single Arm Triceps Extension(Cable)
    35x8
    35x8
    35x8

    Behind the neck Triceps Extension (Rope with Ergo handles)
    60x8
    60x8
    60x8

    Triceps pushdown (Rope with Ergo handles)
    80x8
    80x8
    80x8

    Post-workout: None

    Time of workout: 1 hour

    Additional cardio: 3.5 mile walk

    Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), 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
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  26. #3326
    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 4
    Day 7

    Pre-Workout: None

    Elliptical Machine

    Post-workout: None

    Time of workout: 98 minutes

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

    Note: Fasted cardio.
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  27. #3327
    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 5
    Day 1

    Pre-Workout: Eggs, Toast, OJ

    Lat Pulldowns (Shoulder width grip)
    180x8
    180x8
    180x8

    Seated Pulldowns with V-Grip +
    165x8
    165x8

    Landmine Rows with V-Grip
    205x8
    205x8
    205x8

    Seal Rows
    95x8
    95x8
    95x8

    Single Arm Seated Cable Rows
    75x8
    75x8
    75x8

    Decline sit-ups
    3 sets of 40

    Hanging leg raises
    3 sets of 20

    Post-workout: None

    Time of workout: 1 hour 30 minutes

    Additional cardio: 30 minutes on Elliptical Machine

    Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), 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. #3328
    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 5
    Day 2

    Pre-Workout: Oatmeal w/bananas

    Dumbbell Flies
    60x8
    60x8
    60x8

    Bench Press - Dumbbells (slight decline)
    105x8
    105x8
    105x8

    Incline Bench Press - Swiss Bar +
    175x8
    175x8
    175x8

    Seated Lateral Raise (Dumbbells)
    40x8
    40x8
    40x8

    Super-set with Standing Laterals Raises 45/45 Degree +
    20x8
    20x8
    20x8

    Single Arm Cable Lateral Raise
    25x8
    25x8
    25x8

    Post-workout: None

    Time of workout: 1 hour 10 minutes

    Additional cardio: 30 minutes on Elliptical Machine

    Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), 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
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  29. #3329
    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 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
    Body weight+45x30
    Body weight+45x30
    Body weight+45x30

    Triceps Dips
    BWx20
    BWx20
    BWx20

    Hanging Leg Raises
    BWx20
    BWx20
    BWx20

    Trunk Rotators
    45x50
    45x50
    45x50

    Post-workout: None

    Time of workout: 1 hour

    Additional cardio: 1 hour on Elliptical Machine

    Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), 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
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  30. #3330
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
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    Week 5
    Day 4

    Pre-Workout: None

    Back Squat +
    270x8
    270x8
    290x5
    290x5

    Rack Pulls +
    325x12
    325x12
    325x12

    Hex Bar Shrugs +
    345x15
    345x15
    345x15

    Post-workout: None

    Time of workout: 1 hour 15 minutes

    Additional cardio: 20 minute skip rope-routine and 1 hour on elliptical machine

    Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), 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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