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  1. #3391
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,591
    Rep Power: 104252
    ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000)
    ajdahlheimer is offline
    Week 3
    Day 1

    Pre-Workout: Bacon & Eggs

    Lat Pulldowns (Super Lat-Bar)
    135x12
    135x12
    135x12

    Seated Cable Rows (Super Lat-Bar)
    195x12
    195x12

    Landmine Rows with Lat-Blaster Attachment +
    185x12
    185x12
    185x12

    Bent Over Rows w/EZ bar (neutral grip holding plates) +
    150x12
    150x12
    150x12

    Single Arm Seated Cable Rows
    70x12
    70x12
    70x12

    Decline sit-ups
    3 sets of 40

    Hanging leg raises
    3 sets of 20

    Post-workout: None

    Time of workout: 1 hour 15 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

  2. #3392
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,591
    Rep Power: 104252
    ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000)
    ajdahlheimer is offline
    Week 3
    Day 2

    Pre-Workout: None

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

    Flat Bench Press - Swiss Bar +
    190x12
    190x12
    205x8
    205x8

    Incline Bench - Dumbbells
    70x12
    70x12
    70x12

    Chest Dips
    BW+10x20
    BW+10x20
    BW+10x20

    Barbell Curls
    115x12
    115x12
    115x12

    Single Arm Triceps Pushdown
    45x12
    45x12
    45x12

    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
    Epic Beard Man crew

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

  3. #3393
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,591
    Rep Power: 104252
    ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000)
    ajdahlheimer is offline
    Week 3
    Day 3

    Pre-Workout: Smoothie

    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 Pulldowns +
    135x12
    135x12
    135x12

    Hanging Leg Raises
    BWx20
    BWx20
    BWx20

    Trunk Rotators
    45x50
    45x50
    45x50

    Post-workout: None

    Time of workout: 1 hour

    Additional cardio: 45 minutes on Elliptical Machine and 1 hour outdoor 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
    Reply With Quote

  4. #3394
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,591
    Rep Power: 104252
    ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000)
    ajdahlheimer is offline
    Week 3
    Day 4

    Pre-Workout: Smoothie

    Back Squat +
    235x12
    235x12
    255x8
    255x8

    Hex Bar Deadlifts off Crash-Pads
    310x12
    310x12
    310x12

    Hex Bar Shrugs
    345x15
    345x15
    345x15

    Post-workout: None

    Time of workout: 1 hour 15 minutes

    Additional cardio: 5 mile outdoor 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
    Reply With Quote

  5. #3395
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,591
    Rep Power: 104252
    ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000)
    ajdahlheimer is offline
    Week 3
    Day 5

    Pre-Workout: Smoothie

    Standing OHP (Dumbbells) +
    60x12
    60x12
    60x12

    Reverse-Grip Bench Press (Barbell)
    195x12
    195x12
    195x12

    Bradford Presses (Barbell) +
    115x12
    115x12
    115x12

    Landmine Press
    90x12
    90x12
    90x12

    Neutral-Grip Raised Pushups
    BWx25
    BWx25
    BWx25

    Cable Crunches +
    95x25
    95x25
    95x25

    Post-workout: None

    Time of workout: 1 hour 15 minutes

    Additional cardio: 20 minute skip-rope routine and 60 minute outdoor 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
    Reply With Quote

  6. #3396
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,591
    Rep Power: 104252
    ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000)
    ajdahlheimer is offline
    Week 3
    Day 6

    Pre-Workout: None

    Dumbbell Curls
    45x12
    45x12
    45x12

    EZ Bar Curls
    115x12
    115x12
    115x12

    Weighted Neutral-Grip Pullups
    BW+20 x10
    BW+20 x10
    BW+20 x10

    Single Arm Landmine Rows
    70x12
    70x12
    70x12

    Behind the neck Triceps Extension (Rope with Ergo handles)
    55x12
    55x12
    55x12

    Triceps pushdown (Rope with Ergo handles) +
    70x12
    70x12
    70x12

    Post-workout: None

    Time of workout: 1 hour 15 minutes

    Additional cardio: 20 minute skip-rope routine and 1 hour outdoor 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
    Reply With Quote

  7. #3397
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,591
    Rep Power: 104252
    ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000)
    ajdahlheimer is offline
    Week 3
    Day 7

    Pre-Workout: None

    Elliptical Machine

    Post-workout: None

    Time of workout: 1 hour 40 minutes

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

  8. #3398
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,591
    Rep Power: 104252
    ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000)
    ajdahlheimer is offline
    Week 4
    Day 1

    Pre-Workout: Coffee

    Lat Pulldowns (Super Lat-Bar)
    140x12
    140x12
    140x12

    Seated Cable Rows (Super Lat-Bar)
    195x12
    195x12

    Landmine Rows with Lat-Blaster Attachment
    190x12
    190x12
    190x12

    Bent Over Rows w/EZ bar (neutral grip holding plates)
    155x12
    155x12
    155x12

    Single Arm Seated Cable Rows
    70x12
    70x12
    70x12

    Decline sit-ups
    3 sets of 40

    Hanging leg raises
    3 sets of 20

    Post-workout: None

    Time of workout: 1 hour 15 minutes

    Additional cardio: 1 hour outdoor 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
    Reply With Quote

  9. #3399
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,591
    Rep Power: 104252
    ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000)
    ajdahlheimer is offline
    Week 4
    Day 2

    Pre-Workout: Coffee

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

    Flat Bench Press - Swiss Bar
    195x12
    195x12
    210x8
    210x8

    Incline Bench - Dumbbells
    70x12
    70x12
    70x12

    Chest Dips
    BW+10x20
    BW+10x20
    BW+10x20

    Barbell Curls
    115x12
    115x12
    115x12

    Single Arm Triceps Pushdown
    45x12
    45x12
    45x12

    Post-workout: None

    Time of workout: 1 hour 10 minutes

    Additional cardio: 1 hour outdoor 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
    Reply With Quote

  10. #3400
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,591
    Rep Power: 104252
    ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000)
    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

    Neutral-Grip Pulldowns
    140x12
    140x12
    140x12

    Hanging Leg Raises
    BWx20
    BWx20
    BWx20

    Trunk Rotators
    45x50
    45x50
    45x50

    Post-workout: None

    Time of workout: 1 hour

    Additional cardio: 1 hour 30 minute outdoor 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
    Reply With Quote

  11. #3401
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,591
    Rep Power: 104252
    ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000)
    ajdahlheimer is offline
    Week 4
    Day 4

    Pre-Workout: Smoothie

    Back Squat
    240x12
    240x12
    260x8
    260x8

    Hex Bar Deadlifts off Crash-Pads
    310x12
    310x12
    310x12

    Hex Bar Shrugs
    345x15
    345x15
    345x15

    Post-workout: None

    Time of workout: 1 hour 15 minutes

    Additional cardio: 30 minute outdoor walk 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

  12. #3402
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,591
    Rep Power: 104252
    ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000)
    ajdahlheimer is offline
    Week 4
    Day 5

    Pre-Workout: Smoothie

    Standing OHP (Dumbbells)
    65x12
    65x12
    65x12

    Reverse-Grip Bench Press (Barbell)
    195x12
    195x12
    195x12

    Bradford Presses (Barbell)
    120x12
    120x12
    120x12

    Landmine Press
    90x12
    90x12
    90x12

    Neutral-Grip Raised Pushups
    BWx25
    BWx25
    BWx25

    Cable Crunches
    100x25
    100x25
    100x25

    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

  13. #3403
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,591
    Rep Power: 104252
    ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000)
    ajdahlheimer is offline
    Week 4
    Day 6

    Pre-Workout: Smoothie

    Dumbbell Curls
    45x12
    45x12
    45x12

    EZ Bar Curls
    115x12
    115x12
    115x12

    Weighted Neutral-Grip Pullups
    BW+20 x10
    BW+20 x10
    BW+20 x10

    Single Arm Landmine Rows
    70x12
    70x12
    70x12

    Behind the neck Triceps Extension (Rope with Ergo handles)
    55x12
    55x12
    55x12

    Triceps pushdown (Rope with Ergo handles)
    75x12
    75x12
    75x12

    Post-workout: None

    Time of workout: 1 hour 15 minutes

    Additional cardio: 20 minute skip-rope routine and 1 hour outdoor 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
    Reply With Quote

  14. #3404
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,591
    Rep Power: 104252
    ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000)
    ajdahlheimer is offline
    Week 4
    Day 7

    Pre-Workout: None

    Elliptical Machine

    Post-workout: None

    Time of workout: 1 hour 40 minutes

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

  15. #3405
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,591
    Rep Power: 104252
    ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000)
    ajdahlheimer is offline
    Week 5
    Day 1

    Pre-Workout: Coffee

    Lat Pulldowns (Super Lat-Bar)
    160x8
    160x8
    160x8

    Seated Cable Rows (Super Lat-Bar)
    210x8
    210x8

    Landmine Rows with Lat-Blaster Attachment +
    205x8
    205x8
    205x8

    Bent Over Rows w/EZ bar (neutral grip holding plates)
    175x8
    175x8
    175x8

    Single Arm Seated Cable Rows
    80x8
    80x8
    80x8

    Decline sit-ups
    3 sets of 40

    Hanging leg raises
    3 sets of 20

    Post-workout: None

    Time of workout: 1 hour 15 minutes

    Additional cardio: 1 hour outdoor 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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  16. #3406
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,591
    Rep Power: 104252
    ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000)
    ajdahlheimer is offline
    Week 5
    Day 2

    Pre-Workout: Oatmeal w/bananas

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

    Flat Bench Press - Swiss Bar
    215x8
    215x8
    230x5
    230x5

    Incline Bench - Dumbbells +
    80x8
    80x8
    80x8

    Chest Dips +
    BW+10x20
    BW+10x20
    BW+10x20

    Barbell Curls +
    130x8
    130x8
    130x8

    Single Arm Triceps Pushdown
    50x8
    50x8
    50x8

    Post-workout: None

    Time of workout: 1 hour 10 minutes

    Additional cardio: 1 hour outdoor 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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  17. #3407
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,591
    Rep Power: 104252
    ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000)
    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

    Neutral-Grip Pulldowns +
    160x8
    160x8
    160x8

    Hanging Leg Raises
    BWx20
    BWx20
    BWx20

    Trunk Rotators
    45x50
    45x50
    45x50

    Post-workout: None

    Time of workout: 1 hour

    Additional cardio: 1 hour 30 minute outdoor 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
    Reply With Quote

  18. #3408
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,591
    Rep Power: 104252
    ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000)
    ajdahlheimer is offline
    Week 5
    Day 4

    Pre-Workout: Steak and potatoes

    Back Squat +
    265x8
    265x8
    285x5
    285x5

    Hex Bar Deadlifts off Crash-Pads +
    330x8
    330x8
    330x8

    Hex Bar Shrugs
    345x15
    345x15
    345x15

    Post-workout: None

    Time of workout: 1 hour 15 minutes

    Additional cardio: 90 minute outdoor 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
    Reply With Quote

  19. #3409
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,591
    Rep Power: 104252
    ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000)
    ajdahlheimer is offline
    Week 5
    Day 5

    Pre-Workout: Smoothie

    Standing OHP (Dumbbells)
    75x8
    75x8
    75x8

    Reverse-Grip Bench Press (Barbell)
    210x8
    210x8
    210x8

    Bradford Presses (Barbell) +
    135x8
    135x8
    135x8

    Landmine Press
    105x8
    105x8
    105x8

    Neutral-Grip Raised Pushups
    BWx25
    BWx25
    BWx25

    Cable Crunches
    100x25
    100x25
    100x25

    Post-workout: None

    Time of workout: 1 hour 15 minutes

    Additional cardio: 20 minute skip-rope routine and 1 hour outdoor 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
    Reply With Quote

  20. #3410
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,591
    Rep Power: 104252
    ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000)
    ajdahlheimer is offline
    Week 5
    Day 6

    Pre-Workout: Smoothie

    Dumbbell Curls
    50x8
    50x8
    50x8

    EZ Bar Curls +
    130x8
    130x8
    130x8

    Weighted Neutral-Grip Pullups
    BW+20 x10
    BW+20 x10
    BW+20 x10

    Single Arm Landmine Rows
    90x8
    90x8
    90x8

    Behind the neck Triceps Extension (Rope with Ergo handles)
    65x8
    65x8
    65x8

    Triceps pushdown (Rope with Ergo handles)
    90x8
    90x8
    90x8

    Post-workout: None

    Time of workout: 1 hour 15 minutes

    Additional cardio: 20 minute skip-rope routine and 1 hour outdoor 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
    Reply With Quote

  21. #3411
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,591
    Rep Power: 104252
    ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000)
    ajdahlheimer is offline
    Week 5
    Day 7

    Pre-Workout: None

    Elliptical Machine

    Post-workout: None

    Time of workout: 1 hour 40 minutes

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

  22. #3412
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,591
    Rep Power: 104252
    ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000)
    ajdahlheimer is offline
    Week 6
    Day 1

    Pre-Workout: Bacon, Eggs, Coffee

    Lat Pulldowns (Super Lat-Bar)
    160x8
    160x8
    160x8

    Seated Cable Rows (Super Lat-Bar) +
    210x8
    210x8

    Landmine Rows with Lat-Blaster Attachment +
    210x8
    210x8
    210x8

    Bent Over Rows w/EZ bar (neutral grip holding plates) +
    175x8
    175x8
    175x8

    Single Arm Seated Cable Rows
    80x8
    80x8
    80x8

    Decline sit-ups
    3 sets of 40

    Hanging leg raises
    3 sets of 20

    Post-workout: None

    Time of workout: 1 hour 15 minutes

    Additional cardio: 1 hour outdoor 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
    Reply With Quote

  23. #3413
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,591
    Rep Power: 104252
    ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000)
    ajdahlheimer is offline
    Week 6
    Day 2

    Pre-Workout: None

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

    Flat Bench Press - Swiss Bar
    215x8
    215x8
    230x5
    230x5

    Incline Bench - Dumbbells
    85x8
    85x8
    85x8

    Chest Dips
    BW+15x20
    BW+15x20
    BW+15x20

    Barbell Curls
    135x8
    135x8
    135x8

    Single Arm Triceps Pushdown
    50x8
    50x8
    50x8

    Post-workout: None

    Time of workout: 1 hour 10 minutes

    Additional cardio: 1 hour outdoor 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
    Reply With Quote

  24. #3414
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,591
    Rep Power: 104252
    ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000)
    ajdahlheimer is offline
    Week 6
    Day 3

    Pre-Workout: None

    Pull-ups
    3 sets of 12

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

    Decline Weighted Sit-ups
    Body weight+45x30
    Body weight+45x30
    Body weight+45x30

    Neutral-Grip Pulldowns +
    165x8
    165x8
    165x8

    Hanging Leg Raises
    BWx20
    BWx20
    BWx20

    Trunk Rotators
    45x50
    45x50
    45x50

    Post-workout: None

    Time of workout: 1 hour

    Additional cardio: 1 hour 30 minute outdoor walk w/weighted vest

    Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
    Last edited by ajdahlheimer; 03-19-2024 at 05:20 AM.
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  25. #3415
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,591
    Rep Power: 104252
    ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000)
    ajdahlheimer is offline
    Week 6
    Day 4

    Pre-Workout: None

    Back Squat
    270x8
    270x8
    270x5
    285x5

    Hex Bar Deadlifts off Crash-Pads +
    335x8
    335x8
    335x8

    Hex Bar Shrugs +
    345x15
    345x15
    345x15

    Post-workout: None

    Time of workout: 1 hour 15 minutes

    Additional cardio: 90 minute outdoor 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
    Reply With Quote

  26. #3416
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,591
    Rep Power: 104252
    ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000)
    ajdahlheimer is offline
    Week 6
    Day 5

    Pre-Workout: Banana

    Standing OHP (Dumbbells)
    75x8
    75x8
    75x8

    Reverse-Grip Bench Press (Barbell)
    210x8
    210x8
    210x8

    Bradford Presses (Barbell) +
    140x8
    140x8
    140x8

    Landmine Press
    105x8
    105x8
    105x8

    Neutral-Grip Raised Pushups
    BWx25
    BWx25
    BWx25

    Cable Crunches
    100x25
    100x25
    100x25

    Post-workout: None

    Time of workout: 1 hour 15 minutes

    Additional cardio: 20 minute skip-rope routine and 1 hour outdoor 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
    Reply With Quote

  27. #3417
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,591
    Rep Power: 104252
    ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000)
    ajdahlheimer is offline
    Week 6
    Day 6

    Pre-Workout: Smoothie

    Dumbbell Curls
    50x8
    50x8
    50x8

    EZ Bar Curls
    135x8
    135x8
    135x8

    Weighted Neutral-Grip Pullups
    BW+20 x10
    BW+20 x10
    BW+20 x10

    Single Arm Landmine Rows +
    90x8
    90x8
    90x8

    Behind the neck Triceps Extension (Rope with Ergo handles)
    65x8
    65x8
    65x8

    Triceps pushdown (Rope with Ergo handles)
    90x8
    90x8
    90x8

    Post-workout: None

    Time of workout: 1 hour 15 minutes

    Additional cardio: 20 minute skip-rope routine and 1 hour outdoor 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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  28. #3418
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,591
    Rep Power: 104252
    ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000)
    ajdahlheimer is offline
    Week 6
    Day 7

    Pre-Workout: None

    Elliptical Machine

    Post-workout: None

    Time of workout: 1 hour 40 minutes

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

  29. #3419
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,591
    Rep Power: 104252
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    Week 7
    Day 1

    Pre-Workout: Coffee

    Lat Pulldowns (Super Lat-Bar) +
    160x8
    160x8
    160x8

    Seated Cable Rows (Super Lat-Bar) +
    215x8
    215x8

    Landmine Rows with Lat-Blaster Attachment +
    215x8
    215x8
    215x8

    Bent Over Rows w/EZ bar (neutral grip holding plates) +
    180x8
    180x8
    180x8

    Single Arm Seated Cable Rows
    80x8
    80x8
    80x8

    Decline sit-ups
    3 sets of 40

    Hanging leg raises
    3 sets of 20

    Post-workout: None

    Time of workout: 1 hour 15 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; 03-18-2024 at 05:46 AM.
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  30. #3420
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,591
    Rep Power: 104252
    ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000)
    ajdahlheimer is offline
    Week 7
    Day 2

    Pre-Workout: Oatmeal

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

    Flat Bench Press - Swiss Bar
    215x8
    215x8
    230x5
    230x5

    Incline Bench - Dumbbells +
    85x8
    85x8
    85x8

    Chest Dips
    BW+15x20
    BW+15x20
    BW+15x20

    Barbell Curls
    135x8
    135x8
    135x8

    Single Arm Triceps Pushdown
    50x8
    50x8
    50x8

    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
    Epic Beard Man crew

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