AJ's Big Arms => Big Paychecks journal

[ajdahlheimer]

Week 7
Day 3

Pre-Workout: None

Pull-ups
3 sets of 12

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

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

Neutral-Grip Pulldowns +
170x8
170x8
170x8

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

[ajdahlheimer]

Week 7
Day 4

Pre-Workout: Smoothie

Back Squat +
270x8
270x8
290x5
290x5

Hex Bar Deadlifts off Crash-Pads
340x8
340x8
340x8

Hex Bar Shrugs
350x15
350x15
350x15

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

[ajdahlheimer]

Week 7
Day 5

Pre-Workout: None

Standing OHP (Dumbbells) +
75x8
75x8
75x8

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

Bradford Presses (Barbell)
145x8
145x8
145x8

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

[ajdahlheimer]

Week 7
Day 6

Pre-Workout: None

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 +
95x8
95x8
95x8

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

[ajdahlheimer]

Week 7
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.

[ajdahlheimer]

Week 8
Day 1

Pre-Workout: Bacon, Eggs, Coffee

Lat Pulldowns (Super Lat-Bar)
165x8
165x8
165x8

Seated Cable Rows (Super Lat-Bar)
220x8
220x8

Landmine Rows with Lat-Blaster Attachment
220x8
220x8
220x8

Bent Over Rows w/EZ bar (neutral grip holding plates)
185x8
185x8
185x8

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: 35 minutes on Elliptical Machine

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

[ajdahlheimer]

Week 8
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
90x8
90x8
90x8

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

[ajdahlheimer]

Week 8
Day 3

Pre-Workout: 1 scoop whey protein w/almond milk

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
175x8
175x8
175x8

Hanging Leg Raises
BWx20
BWx20
BWx20

Trunk Rotators
45x50
45x50
45x50

Post-workout: None

Time of workout: 1 hour

Additional cardio: 30 minutes shoveling snow & 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

[ajdahlheimer]

Week 8
Day 4

Pre-Workout: Smoothie

Back Squat
275x8
275x8
295x5
295x5

Hex Bar Deadlifts off Crash-Pads
340x8
340x8
340x8

Hex Bar Shrugs
350x15
350x15
350x15

Post-workout: None

Time of workout: 1 hour 15 minutes

Additional cardio: 1 hour shoveling snow and 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

[ajdahlheimer]

Week 8
Day 5

Pre-Workout: None

Standing OHP (Dumbbells)
80x8
80x8
80x8

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

Bradford Presses (Barbell)
145x8
145x8
145x8

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 45 minutes on Elliptical Machine

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

[ajdahlheimer]

Week 8
Day 6

Pre-Workout: None

Dumbbell Curls
55x8
55x8
55x8

EZ Bar Curls
140x8
140x8
140x8

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

Single Arm Landmine Rows
100x8
100x8
100x8

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

[ajdahlheimer]

Week 8
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.

[ajdahlheimer]

Week 9
Day 1

Pre-Workout: Coffee

Lat Pulldowns (Super Lat-Bar)
185x5
185x5
185x5

Seated Cable Rows (Super Lat-Bar)
230x5
230x5

Landmine Rows with Lat-Blaster Attachment
230x5
230x5
230x5

Bent Over Rows w/EZ bar (neutral grip holding plates)
205x5
205x5
205x5

Single Arm Seated Cable Rows
85x5
85x5
85x5

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

[ajdahlheimer]

Week 9
Day 2

Pre-Workout: Oatmeal w/bananas

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

Flat Bench Press - Swiss Bar
230x5
230x5
245x3
245x3

Incline Bench - Dumbbells
95x5
95x5
95x5

Chest Dips
BW+20x20
BW+20x20
BW+20x20

Barbell Curls
135x8
135x8
135x8

Single Arm Triceps Pushdown
50x8
50x8
50x8

Y-T-W-L's w/lightweight bands

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

[ajdahlheimer]

Week 9
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
190x5
190x5
190x5

Hanging Leg Raises
BWx20
BWx20
BWx20

Trunk Rotators
45x50
45x50
45x50

Post-workout: None

Time of workout: 1 hour

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

[ajdahlheimer]

Week 9
Day 4

Pre-Workout: Smoothie

Back Squat
300x5
300x5
320x3
320x3

Hex Bar Deadlifts off Crash-Pads
355x5
355x5
355x5

Hex Bar Shrugs
355x15
355x15
355x15

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

[ajdahlheimer]

Week 9
Day 5

Pre-Workout: None

Standing OHP (Dumbbells)
85x8
85x8
85x8

Reverse-Grip Bench Press (Barbell)
225x5
225x5
225x5

Bradford Presses (Barbell)
145x8
145x8
145x8

Landmine Press
120x5
120x5
120x5

Neutral-Grip Raised Pushups
BWx25
BWx25
BWx25

Cable Crunches
105x25
105x25
105x25

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

[ajdahlheimer]

Week 9
Day 6

Pre-Workout: None

Dumbbell Curls
60x5
60x5
60x5

EZ Bar Curls
165x5
165x5
165x5

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

Single Arm Landmine Rows
120x5
120x5
120x5

Behind the neck Triceps Extension (Rope with Ergo handles)
70x5
70x5
70x5

Triceps pushdown (Rope with Ergo handles)
100x5
100x5
100x5

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

[ajdahlheimer]

Week 9
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.

[ajdahlheimer]

Week 10
Day 1

Pre-Workout: Coffee

Lat Pulldowns (Super Lat-Bar)
190x5
190x5
190x5

Seated Cable Rows (Super Lat-Bar)
230x5
230x5

Landmine Rows with Lat-Blaster Attachment
230x5
230x5
230x5

Seal Rows
60x12
60x12
60x12

Single Arm Seated Cable Rows
85x5
85x5
85x5

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

[ajdahlheimer]

Week 10
Day 2

Pre-Workout: Coffee

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

Flat Bench Press - Swiss Bar
230x5
230x5
245x3
245x3

Incline Bench - Dumbbells
95x5
95x5
95x5

Chest Dips
BW+20x20
BW+20x20
BW+20x20

Barbell Curls
155x5
155x5
155x5

Single Arm Triceps Pushdown
50x8
50x8
50x8

Y-T-W-L's w/lightweight bands

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

[ajdahlheimer]

Week 10
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
190x5
190x5
190x5

Hanging Leg Raises
BWx20
BWx20
BWx20

Trunk Rotators
45x50
45x50
45x50

Post-workout: None

Time of workout: 1 hour

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

[ajdahlheimer]

Week 10
Day 4

Pre-Workout: Smoothie

Back Squat
300x5
300x5
320x3
320x3

Hex Bar Deadlifts off Crash-Pads
355x5
355x5
355x5

Hex Bar Shrugs
355x15
355x15
355x15

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

[ajdahlheimer]

Week 10
Day 5

Pre-Workout: None

Standing OHP (Dumbbells)
85x8
85x8
85x8

Reverse-Grip Bench Press (Barbell)
225x5
225x5
225x5

Bradford Presses (Barbell)
165x5
165x5
165x5

Landmine Press (Single Arm)
120x5
120x5
120x5

Neutral-Grip Raised Pushups
BWx25
BWx25
BWx25

Cable Crunches
105x25
105x25
105x25

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

[ajdahlheimer]

Week 10
Day 6

Pre-Workout: None

Dumbbell Curls
60x5
60x5
60x5

EZ Bar Curls
165x5
165x5
165x5

Weighted Neutral-Grip Pullups
BW+25 x10
BW+25 x10
BW+25 x10

Single Arm Landmine Rows
120x5
120x5
120x5

Behind the neck Triceps Extension (Rope with Ergo handles)
70x5
70x5
70x5

Triceps pushdown (Rope with Ergo handles)
100x5
100x5
100x5

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

[ajdahlheimer]

Week 10
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.

[ajdahlheimer]

Week 11
Day 1

Pre-Workout: Coffee

Lat Pulldowns (Super Lat-Bar)
190x5
190x5
190x5

Seated Cable Rows (Super Lat-Bar)
230x5
230x5

Landmine Rows with Lat-Blaster Attachment
235x5
235x5
235x5

Seal Rows +
60x12
60x12
60x12

Single Arm Seated Cable Rows
85x5
85x5
85x5

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

[ajdahlheimer]

Week 11
Day 2

Pre-Workout: Coffee

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

Flat Bench Press - Swiss Bar
230x5
230x5
245x3
245x3

Incline Bench - Dumbbells +
95x5
95x5
95x5

Chest Dips
BW+20x20
BW+20x20
BW+20x20

Barbell Curls
155x5
155x5
155x5

Single Arm Triceps Pushdown
50x8
50x8
50x8

Y-T-W-L's w/lightweight bands

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

[ajdahlheimer]

Week 11
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
190x5
190x5
190x5

Hanging Leg Raises
BWx20
BWx20
BWx20

Trunk Rotators
45x50
45x50
45x50

Post-workout: None

Time of workout: 1 hour

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

[ajdahlheimer]

Week 11
Day 4

Pre-Workout: Greek Yogurt

Back Squat
300x5
300x5
320x3
320x3

Hex Bar Deadlifts off Crash-Pads
360x5
360x5
360x5

Hex Bar Shrugs
355x15
355x15
355x15

Post-workout: None

Time of workout: 1 hour 15 minutes

Additional cardio: 90 minutes on Elliptical Machine and 30 minute outdoor walk

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