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  1. #391
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,216
    Rep Power: 62399
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000)
    ajdahlheimer is offline
    Week 10
    Day 2 (Chest)

    Pre-Workout: NutriBullet Shake (brocoli, frozen berries, spinach, raspberries, sliced apple, cherry tomatoes, almonds, coconut milk, water)

    Flat Bench Press (barbell)
    300x5
    300x5
    315x3
    315x3

    Butterflies (dumbbell)
    55x10
    55x10
    55x10

    Incline Bench Press (barbell)
    255x5
    255x5
    270x3
    270x3

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

    Dips
    3 sets of 20

    Raised push-ups
    3 sets of 20

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

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

    Resistance Tube bands-Butterflies
    3 sets of 15

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

    Post-workout: Phase8 (1 scoop vanilla flavor w/almond milk)

    Time of workout: 1 hour and 20 minutes

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

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

  2. #392
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,216
    Rep Power: 62399
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000)
    ajdahlheimer is offline
    Week 10
    Day 3 (Accessory Day)

    Pre-Workout: NutriBullet Shake (oats, banana, frozen berries, spinach, peanut butter, 2 raw eggs, pumpkin seeds, coconut milk, chocolate milk)

    Upright Row (EZ bar)
    185x10
    185x10
    185x10

    Bent Over Rows (Swiss bar)
    165x10
    165x10
    165x10

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

    Single arm tricep pulley
    60x12 (each arm)
    60x12 (each arm)
    60x12 (each arm)

    Shoulder shrugs (barbell)
    315x15
    315x15
    315x15

    Shoulder shrugs (dumbbell)
    60x25
    60x25
    60x25

    Pull-ups
    3 sets of 10

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

    Resistance Tube bands-Lateral raises
    3 sets of 15

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

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

    Post-workout: None

    Time of workout: 1 hour and 15 minutes

    Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin6
    Epic Beard Man crew

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

  3. #393
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,216
    Rep Power: 62399
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000)
    ajdahlheimer is offline
    Week 10
    Day 4 (Cardio)

    Pre-Workout: NutriBullet Shake (ice, banana, blueberries, spinach, raspberries, grapes, cherry tomatoes, almonds, coconut milk, water)

    3.5 mile outdoor run

    Post-workout: None

    Time of workout: 30 minutes

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

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

  4. #394
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,216
    Rep Power: 62399
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000)
    ajdahlheimer is offline
    Week 10
    Day 5 (secondary chest/ab day)

    Pre-Workout: None

    Flat Bench Press (w/35 pound Swiss Bar)
    285x5
    285x5
    295x3
    295x3

    Incline Bench Press (w/35 pound Swiss Bar)

    235x5
    235x5
    250x3
    250x3

    Close-grip Bench Press (w/35 pound Swiss Bar)

    215x5
    215x5
    230x3
    230x3

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

    Post-workout: Phase8 (1 scoop vanilla flavor)

    Time of workout: 45 minutes

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

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

  5. #395
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,216
    Rep Power: 62399
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000)
    ajdahlheimer is offline
    Week 10
    Day 6 (Cardio)

    Pre-Workout: 3 eggs, 1/2 cup oat meal w/berries, Greek yogurt

    3.5 mile outdoor run

    Post-workout: None

    Time of workout: 31 minutes

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

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

  6. #396
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,216
    Rep Power: 62399
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000)
    ajdahlheimer is offline
    Week 11
    Day 1 (Shoulders/Biceps)

    Pre-Workout: None

    Overhead Press (w/35 pound Swiss bar)
    200x5
    200x5
    215x3
    215x3

    Overhead Press (dumbbells)
    60x10
    60x10
    60x10

    Preacher Curls (EZ bar)
    120x8
    120x8
    120x8

    Dumbbell Curls
    50x9
    50x9
    50x9

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

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

    Hammer-curls
    40x10
    40x10
    40x10

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

    Resistance Tube bands-OHP
    3 sets of 15

    Resistance Tube bands-Bent over row
    3 sets of 15

    Resistance Tube bands-bicep curls
    3 sets of 15

    Post-workout: Phase8 (1 scoop vanilla flavor)

    Time of workout: 1 hour and 25 minutes

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

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

  7. #397
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,216
    Rep Power: 62399
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000)
    ajdahlheimer is offline
    Week 11
    Day 2 (Chest)

    Pre-Workout: NutriBullet Shake (banana, frozen berries, spinach, sliced apple, scoop of peanut butter, pumpkin seeds, almond milk, grapes)

    Flat Bench Press (barbell)
    300x5
    300x5
    315x3
    315x3

    Butterflies (dumbbell)
    55x10
    55x10
    55x10

    Incline Bench Press (barbell)
    255x5
    255x5
    270x3
    270x3

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

    Dips
    3 sets of 20

    Raised push-ups
    3 sets of 20

    Weighted Decline sit-ups (with 45 pound plate)
    3 sets of 25

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

    Resistance Tube bands-Butterflies
    3 sets of 15

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

    Post-workout: Phase8 (1 scoop vanilla flavor w/almond milk)

    Time of workout: 1 hour and 20 minutes

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

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

  8. #398
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,216
    Rep Power: 62399
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000)
    ajdahlheimer is offline
    Week 11
    Day 3 (Accessory Day)

    Pre-Workout: NutriBullet Shake (banana, frozen berries, spinach, apple, grapes, strawberries, almonds, coconut milk)

    Upright Row (EZ bar)
    185x10
    185x10
    185x10

    Bent Over Rows (Swiss bar)
    165x10
    165x10
    165x10

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

    Single arm tricep pulley
    60x12 (each arm)
    60x12 (each arm)
    60x12 (each arm)

    Shoulder shrugs (barbell)
    315x15
    315x15
    315x15

    Shoulder shrugs (dumbbell)
    60x25
    60x25
    60x25

    Pull-ups
    3 sets of 10

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

    Resistance Tube bands-Lateral raises
    3 sets of 15

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

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

    Post-workout: Phase8 (1 scoop vanilla flavor w/almond milk)

    Time of workout: 1 hour and 15 minutes

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

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

  9. #399
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,216
    Rep Power: 62399
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000)
    ajdahlheimer is offline
    Week 11
    Day 4 (Cardio)

    Pre-Workout: NutriBullet Shake (banana, oats, frozen berries, scoop of peanut butter, 1 egg, spinach, pumpkin seeds, chocolate milk)

    3.5 mile outdoor run

    Post-workout: None

    Time of workout: 35 minutes

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

    Note: Pretty hot and windy. Tough runnin'.....
    Epic Beard Man crew

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

  10. #400
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,216
    Rep Power: 62399
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000)
    ajdahlheimer is offline
    Week 11
    Day 5 (secondary chest/ab day)

    Pre-Workout: None

    Flat Bench Press (w/35 pound Swiss Bar)
    285x5
    285x5
    295x3
    295x3

    Incline Bench Press (w/35 pound Swiss Bar)

    235x5
    235x5
    250x3
    250x3

    Close-grip Bench Press (w/35 pound Swiss Bar)

    215x5
    215x5
    230x3
    230x3

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

    Post-workout: None

    Time of workout: 45 minutes

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

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

  11. #401
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,216
    Rep Power: 62399
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000)
    ajdahlheimer is offline
    Week 12
    Day 1 (Shoulders/Biceps)

    Pre-Workout: None

    Overhead Press (w/35 pound Swiss bar)
    200x5
    200x5
    215x3
    215x3

    Overhead Press (dumbbells)
    60x10
    60x10
    60x10

    Preacher Curls (EZ bar)
    120x8
    120x8
    120x8

    Dumbbell Curls
    50x9
    50x9
    50x9

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

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

    Reverse Curls (seated w/EZ bar)
    75x5
    75x5
    75x5

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

    Resistance Tube bands-OHP
    3 sets of 15

    Resistance Tube bands-Bent over row
    3 sets of 15

    Resistance Tube bands-bicep curls
    3 sets of 15

    Post-workout: Phase8 (1 scoop vanilla flavor)

    Time of workout: 1 hour and 25 minutes

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

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

  12. #402
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,216
    Rep Power: 62399
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000)
    ajdahlheimer is offline
    Week 12
    Day 2 (Chest)

    Pre-Workout: NutriBullet Shake (banana, strawberries, spinach, sliced apple, pumpkin seeds, coconut milk, water)

    Flat Bench Press (barbell)
    300x5
    300x5
    315x3
    315x3

    Butterflies (dumbbell)
    55x10
    55x10
    55x10

    Incline Bench Press (barbell)
    260x5
    260x5
    275x3
    275x3

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

    Dips
    3 sets of 20

    Raised push-ups
    3 sets of 20

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

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

    Resistance Tube bands-Butterflies
    3 sets of 15

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

    Post-workout: Phase8 (1 scoop vanilla flavor w/coconut milk)

    Time of workout: 1 hour and 20 minutes

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

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

  13. #403
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,216
    Rep Power: 62399
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000)
    ajdahlheimer is offline
    Week 12
    Day 3 (Accessory Day)

    Pre-Workout: NutriBullet Shake (banana, frozen berries, spinach, peanut butter, strawberries, raw egg, almonds, chocolate milk)

    Upright Row (EZ bar)
    185x10
    185x10
    185x10

    Bent Over Rows (Swiss bar)
    165x10
    165x10
    165x10

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

    Single arm tricep pulley
    60x12 (each arm)
    60x12 (each arm)
    60x12 (each arm)

    Shoulder shrugs (barbell)
    315x15
    315x15
    315x15

    Shoulder shrugs (dumbbell)
    60x25
    60x25
    60x25

    Pull-ups
    3 sets of 10

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

    Resistance Tube bands-Lateral raises
    3 sets of 15

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

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

    Post-workout: None

    Time of workout: 1 hour and 15 minutes

    Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
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  14. #404
    Registered User ajdahlheimer's Avatar
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    Week 12
    Day 4 (Cardio)

    Pre-Workout: NutriBullet Shake (apple, banana, frozen berries, almonds, almond milk, water)

    3.5 mile outdoor run

    Post-workout: None

    Time of workout: 30 minutes

    Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
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  15. #405
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    Week 12
    Day 5 (secondary chest/ab day)

    Pre-Workout: NutriBullet Shake (banana, frozen berries, frozen pineapple, apple, kale, spinach, almond milk, water)

    Flat Bench Press (w/35 pound Swiss Bar)
    285x5
    285x5
    295x3
    295x3

    Incline Bench Press (w/35 pound Swiss Bar)

    235x5
    235x5
    250x3
    250x3

    Close-grip Bench Press (w/35 pound Swiss Bar)

    215x5
    215x5
    230x3
    230x3

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

    Post-workout: None

    Time of workout: 45 minutes

    Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
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  16. #406
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    Week 12
    Day 6 (Cardio)

    Pre-Workout: None

    3.5 mile outdoor run

    Post-workout: None

    Time of workout: 30 minutes

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

    And thus ends another 12 week-cycle. Welcoming a much needed deload next week....
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  17. #407
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    About halfway through my deload week and body really feeling recovered/repaired.

    Went for a 5k run on the treadmill yesterday for something to do. Was way too hot to run outside (90 degrees). Welcome to MN! It finally gets warm enough to run outside around May and by June it's already too hot for it!

    Can't wait to start my new lifting program next week! Trying some lower weight/higher rep stuff out to hopefully assist with cutting further!
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  18. #408
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    Originally Posted by ajdahlheimer View Post
    About halfway through my deload week and body really feeling recovered/repaired.

    Went for a 5k run on the treadmill yesterday for something to do. Was way too hot to run outside (90 degrees). Welcome to MN! It finally gets warm enough to run outside around May and by June it's already too hot for it!

    Can't wait to start my new lifting program next week! Trying some lower weight/higher rep stuff out to hopefully assist with cutting further!
    I'm with you on the weather. Here in in OK, it goes from mid 70s to upper 80s in the course of about three weeks. Looking forward to see how the new split routine works.
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  19. #409
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    Originally Posted by bradandblake View Post
    Looking forward to see how the new split routine works.
    Thanks, brah. I've been jotting down the exercises and rep amounts I have in mind, but the weight amounts used are really going to be a shot in the dark/trial & error for the at least the first couple weeks. Never done sets of 15 and 20 before.

    Speaking of OK, my Vikings got a certain Oklahoma Kid back last week! Thank God for #28!
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  20. #410
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    Originally Posted by ajdahlheimer View Post
    Thanks, brah. I've been jotting down the exercises and rep amounts I have in mind, but the weight amounts used are really going to be a shot in the dark/trial & error for the at least the first couple weeks. Never done sets of 15 and 20 before.

    Speaking of OK, my Vikings got a certain Oklahoma Kid back last week! Thank God for #28!
    I would started lighter than you think. Being you haven't done it before, it might hit your muscles fibers more than you are used to.

    Hell yeahz.

    Can never get bored of that man. I'm jelly.
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  21. #411
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    Strong finish there man. Your numbers are enviable.

    Enjoy the deload. Going to 5x5?
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  22. #412
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    Originally Posted by bradandblake View Post
    I would started lighter than you think. Being you haven't done it before, it might hit your muscles fibers more than you are used to.
    That's the plan. I'm also going to be moving back to the traditional olympic bar for my OHP's this cycle. I had been using my Swiss Bar for OHP's the last 12 weeks. So that will be fun.
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  23. #413
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    Originally Posted by DocJekyll View Post
    Going to 5x5?
    Nah, just a custom high rep/lower weight plan I came up with myself. This is the first cut of my life (gone from 244 to 226 since early April) and the way I have always worked out (lower reps/heavy weight) just didn't jive with the strength losses that come with losing a decent amount of body fat. The last 2-3 weeks of my cycle were brutal. 315x3 on the flat bench for my last set is not very good for me. There's a vid in this journal of me throwing 325 up 5 times pretty easily. But I am at a point where cutting/diet is more important to me than putting up big numbers--hence the overhaul of my program. Who knows, maybe it won't work for me/I'll hate it--and I'll end up going back to the way I've always done things. I'm just ready for a change and am really starting to buy into the notion that "losing body fat actually creates the illusion that you are bigger than before" which I have learned from peeps like Bustas and ID here.
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  24. #414
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    Did another 3.5 mile outdoor run today. Felt like a million bucks despite the heat. Love deload weeks...
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    Originally Posted by ajdahlheimer View Post
    Nah, just a custom high rep/lower weight plan I came up with myself. This is the first cut of my life (gone from 244 to 226 since early April) and the way I have always worked out (lower reps/heavy weight) just didn't jive with the strength losses that come with losing a decent amount of body fat. The last 2-3 weeks of my cycle were brutal. 315x3 on the flat bench for my last set is not very good for me. There's a vid in this journal of me throwing 325 up 5 times pretty easily. But I am at a point where cutting/diet is more important to me than putting up big numbers--hence the overhaul of my program. Who knows, maybe it won't work for me/I'll hate it--and I'll end up going back to the way I've always done things. I'm just ready for a change and am really starting to buy into the notion that "losing body fat actually creates the illusion that you are bigger than before" which I have learned from peeps like Bustas and ID here.
    Well, certainly no telling if you will like or not. Different strokes and all that. I just did my first real cut this past fall and winter. I was always lifting 7-12 reps and trying to fail at 7-8 last working set. That's when I was 225. Switched to a superset high intensity high volume program that an IFBB pro set up for me. Diet is by far the key element. I hated the program at first - HATED IT. now all the programs I build are based on ithat philosophy, go figure. Guess the moral is, give it a whirl for a bit if you don't like it at first.

    I agree, the illusion is real. When not depleted, at my now much lighter weigh ins I look bigger than I did pre cut.

    Good luck. I'll be following along.
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  26. #416
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    Originally Posted by DocJekyll View Post
    Diet is by far the key element. I hated the program at first - HATED IT. now all the programs I build are based on ithat philosophy, go figure. Guess the moral is, give it a whirl for a bit if you don't like it at first.
    I have absolutely come around the globe and back as far as my diet has gone. Everything from eating extremely clean, to eating much less, to buying a Nutribullet, to dramatically reducing my alcohol intake (cut out hard alcohol completely). Sticking to my diet almost seems to hit the same part of the brain as training. i.e. it's an addiction

    Originally Posted by DocJekyll View Post
    I hated the program at first - HATED IT. now all the programs I build are based on ithat philosophy, go figure. Guess the moral is, give it a whirl for a bit if you don't like it at first.
    That is very encouraging. On spread.
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  27. #417
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    Total props for your dietary changes bro. I love me a nice Goose on the rocks...or three or four..so I know how that goes. I got rid of all of it, but for weekends - and at that, it isn't anything near like it use to be. I am just to social for it to go away completely...plus you need a little sanity, so long as its not a "problem".

    Hey man, anything i can add from that standpoint I am happy to do. All i ever wanted to do was hit 256 at 4-6%.....My how things change!

    GL Brother!
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  28. #418
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    Ran another 3.5 mile outdoor run yesterday. About 11 miles the last 3 days total. Still on deload week, but am not the type to just sit around. Suppose to start my new lifting cycle Sunday, but I am getting very antsy and may start it Saturday instead.
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  29. #419
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    First Day of new high-rep/low-weight workout routine!

    Week 1
    Day 1 (Shoulders)

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

    Military Press (barbell)
    135x20
    150x15
    135x20

    Standing OHP(dumbbell)
    35x20
    50x15
    35x20

    Lateral Raises (dumbell)
    25x20
    30x15
    25x20

    Front Raises (Swiss Bar)
    55x20
    65x15
    55x20

    Shrugs (barbell)
    275x20
    300x15
    275x20

    Shrugs (dumbell)
    60x25
    60x25
    60x25

    Pull-ups (ultra wide-grip)
    3 sets of 7

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

    Resistance Tube bands-Lateral Raises
    3 sets of 20

    Resistance Tube bands-OHP
    3 sets of 20

    Post-workout: Phase8 (1 scoop strawberry flavor w/almond milk)

    Time of workout: 1 hour and 15 minutes

    Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg), and a Multi-vitamin

    Interesting workout. Very exhausted and sweaty, but don't feel beaten down by heavy weight like in the past!
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  30. #420
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    Strong shoulders bro, hitting those for reps.
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