AJ's Big Arms => Big Paychecks journal

[ajdahlheimer]

Strong shoulders bro, hitting those for reps.

Holy DOMS today, brah! Chest this afternoon could be quite the adventure!

[ajdahlheimer]

Week 1
Day 2 (Chest)

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

Flat Bench Press (barbell)
225x15
240x10
225x15

Incline Bench Press (barbell)
155x15
170x10
155x15

Flat Bench Press (Swiss bar)
180x15
200x10
180x15

Incline Bench Press (Swiss bar)
145x15
160x10
145x15

Close-Grip Bench Press (Swiss bar)
125x15
140x10
125x15

Raised push-ups
3 sets of 20

Butterflies (dumbbell)
40x15
40x15
40x15

Resistance Tube bands-Butterflies
3 sets of 15

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

Post-workout: None

Time of workout: 1 hour and 10 minutes

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

[ajdahlheimer]

Week 1
Day 3 (Back and Biceps)

Pre-Workout: NutriBullet Shake (oats, frozen berries, frozen strawberries, scoop of peanut butter, spinach, blueberries, banana, coconut milk, water)

Upright Row (EZ-bar)
135x15
155x10
135x15

Bent-over Rows (Swiss bar)
125x15
145x10
125x15

Preacher Curls (EZ-bar)
80x15
100x10
80x15

Bicep Curls (dumbbells)
35x15
40x10
35x15

Bicep Curls (Swiss bar)
75x15
95x10
75x15

Pull-ups (hammer-grip)
3 sets of 8

Reverse Curls (EZ-bar)
75x15
90x10
75x10

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

Resistance Tube bands-Bent over row
3 sets of 15

Resistance Tube bands-bicep curls
3 sets of 15

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

[ajdahlheimer]

Week 1
Day 4 (Cardio)

Pre-Workout: NutriBullet Shake (banana, apple, frozen berries, scoop of peanut butter, frozen pineapple, spinach, coconut milk)

3.5 mile outdoor run

Post-workout: None

Time of workout: 31 minutes

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

[ajdahlheimer]

Week 1
Day 5 (triceps/abs)

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

Tricep kickbacks (dumbbell)
25x15
25x15
25x15

Single arm triceps push-downs
50x15
50x15
50x15

Skull-crushers (EZ-bar)
45x20
65x15
45x20

Dips
3 sets of 20

Decline sit-ups w/45 pound plate
3 sets of 25

Hanging leg raises
3 sets of 20

Post-workout: None

Time of workout: 50 minutes

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

[bradandblake]

Hey bro, how are you liking the volume now?

[ajdahlheimer]

Hey bro, how are you liking the volume now?

I think it is what my body needs tbh. I'm back to getting DOMS after lifting instead of the beaten-down/fragile feeling I was getting when lifting super heavy weights. I also like that when doing less weight--you don't have to sacrifice form to complete the set. Watched a few videos and it turns out I have been doing tricep kickbacks incorrectly for years. Doing them correctly for a set of 15 with a 25 pound dumbbell felt a whole lot better (pump/burn) then doing them incorrectly with 45's. I'll have a much better idea of number of reps and weights to select now that I have a week under my belt doing this too. On some exercises, 20 reps is simply too many. I figured that out this week. 15 can be plenty.

I went and ate at a Mexican place after that triceps workout yesterday. Finished a burrito the size of my gym bag. Was just wearing a Corona tank top and couldn't help but notice everyone's eyes being drawn to the guns.

[ajdahlheimer]

Week 1
Day 6 (Cardio)

Pre-Workout: None

3.5 mile outdoor run

Post-workout: None

Time of workout: 31 minutes

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

[ajdahlheimer]

Week 2
Day 1 (Shoulders)

Pre-Workout: Large coffee

Military Press (barbell)
145x15
160x10
145x15

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 8

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 10 minutes

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

[whatevergirl]

Week 1
Day 6 (Cardio)

Pre-Workout: None

3.5 mile outdoor run

Post-workout: None

Time of workout: 31 minutes

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

I forget about the journals here, now that I'm following the workouts on BS. lol
Just wanted to say kudos on your run. Good job. Have the temps been hot by you?

[ajdahlheimer]

I forget about the journals here, now that I'm following the workouts on BS. lol
Just wanted to say kudos on your run. Good job. Have the temps been hot by you?

85 degrees and humid today, but the nice thing about weekend runs is you can get them in early in the morning when it is still nice and cool. Spent Father's Day at the beach today (after killing the old shoulders of course)!

[ajdahlheimer]

Week 2
Day 2 (Chest)

Pre-Workout: NutriBullet Shake (frozen berries, frozen strawberries, flaxseed, spinach, walnuts, banana, almond milk)

Flat Bench Press (barbell)
230x15
245x10
230x15

Incline Bench Press (barbell)
155x15
170x10
155x15

Flat Bench Press (Swiss bar)
180x15
200x10
180x15

Incline Bench Press (Swiss bar)
145x15
160x10
145x15

Close-Grip Bench Press (Swiss bar)
125x15
140x10
125x15

Raised push-ups
3 sets of 20

Butterflies (dumbbell)
40x15
40x15
40x15

Resistance Tube bands-Butterflies
3 sets of 20

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

Post-workout: Phase8 (1 scoop strawberry w/water)

Time of workout: 1 hour and 15 minutes

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

[ajdahlheimer]

Week 2
Day 3 (Back and Biceps)

Pre-Workout: NutriBullet Shake (frozen berries, frozen strawberries, scoop of peanut butter, spinach, walnuts, banana, flax seed, almond milk)

Upright Row (EZ-bar) +
140x15
160x10
140x15

Bent-over Rows (Swiss bar)
130x15
150x10
130x15

Preacher Curls (EZ-bar)
85x15
105x10
85x15

Bicep Curls (dumbbells) +
35x15
40x10
35x15

Bicep Curls (Swiss bar)
80x15
100x10
80x15

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

Standing straight-bar curls +
65x15
65x15
65x15

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

Resistance Tube bands-Bent over row
3 sets of 15

Resistance Tube bands-bicep curls
3 sets of 15

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

Time of workout: 1 hour and 20 minutes

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

[ajdahlheimer]

Week 2
Day 4 (Cardio)

Pre-Workout: NutriBullet Shake (banana, apple, frozen strawberries, avocado, walnuts, spinach, flax seed, almond milk)

3.5 mile outdoor run

Post-workout: None

Time of workout: 30 minutes

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

Note: apparently that smoothie was exactly what I needed cuz I was dragging all day, but dominated this run. Instant energy!

[ajdahlheimer]

Week 2
Day 5 (triceps/abs)

Pre-Workout: Large coffee

Tricep kickbacks (dumbbell)
25x15
25x15
25x15

Single arm triceps push-downs
50x15
50x15
50x15

Skull-crushers (EZ-bar) +
50x20
70x15
55x20

Dips
3 sets of 20

Decline sit-ups w/45 pound plate
3 sets of 25

Hanging leg raises
3 sets of 20

Post-workout: NutriBullet Shake (banana, frozen strawberries, frozen berries, avocado, walnuts, flax seed, scoop of peanut butter, spinach, almond milk)

Time of workout: 50 minutes

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

[ajdahlheimer]

Pic from April and this morning (cold). 244 and 223 (21 pound difference).

[ajdahlheimer]

Week 2
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), Turmeric (500mg), and a Multi-vitamin

[ajdahlheimer]

Week 3
Day 1 (Shoulders)

Pre-Workout: Large coffee

Military Press (barbell) +
145x15
160x10
145x15

Standing OHP(dumbbell)
35x20
50x15
35x20

Lateral Raises (dumbbell)
30x20
35x15
30x20

Front Raises (Swiss Bar) +
60x20
70x15
60x20

Shrugs (barbell) +
275x20
300x15
275x20

Shrugs (dumbell)
60x25
60x25
60x25

Pull-ups (ultra wide-grip)
3 sets of 8

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/water)

Time of workout: 1 hour and 15 minutes

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

[ajdahlheimer]

Week 3
Day 2 (Chest)

Pre-Workout: NutriBullet Shake (frozen berries, frozen strawberries, flax seed, spinach, walnuts, banana, scoop of peanut butter, almond milk)

Flat Bench Press (barbell)
230x15
245x10
230x15

Incline Bench Press (barbell) +
155x15
170x10
155x15

Flat Bench Press (Swiss bar)
180x15
200x10
180x15

Incline Bench Press (Swiss bar)
145x15
160x10
145x15

Close-Grip Bench Press (Swiss bar)
125x15
140x10
125x15

Raised push-ups
3 sets of 20

Butterflies (dumbbell)
40x15
40x15
40x15

Resistance Tube bands-Butterflies
3 sets of 20

Resistance Tube bands-Pulls
3 sets of 20 (each arm)

Post-workout: Phase8 (1 scoop strawberry w/water)

Time of workout: 1 hour and 15 minutes

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

[ajdahlheimer]

Week 3
Day 3 (Back and Biceps)

Pre-Workout: NutriBullet Shake (frozen berries, frozen strawberries, scoop of peanut butter, spinach, walnuts, banana, flax seed, almond milk)

Upright Row (EZ-bar) +
145x15
165x10
145x15

Bent-over Rows (Swiss bar)
135x15
155x10
135x15

Preacher Curls (EZ-bar)
95x15
110x10
95x15

Bicep Curls (dumbbells)
40x15
45x10
40x15

Bicep Curls (Swiss bar)
80x15
100x10
80x15

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

Incline bench curls (dumbbell)
30x15
30x15
30x15

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

Resistance Tube bands-Bent over row
3 sets of 15

Resistance Tube bands-bicep curls
3 sets of 15

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

Time of workout: 1 hour and 20 minutes

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

[mirroroferised]

Big difference in those pics man. How long you keeping it going for?

[ajdahlheimer]

Big difference in those pics man. How long you keeping it going for?

If I can drop 10 more pounds (getting me down to 213), I'm gonna do something I never have done in my life and never thought I would do---shave my chest.

I am to the point now where if I'm even the slightest bit not strict with my diet--I don't lose any weight (just maintain). The 3 pounds last week were a bit of an anomaly cuz I was basically in starvation mode. Dinners consisting of a couple scrambled eggs or a half cup of oat meal with berries/honey. That's not much.

Thanks for reading my journal!

[ajdahlheimer]

Week 3
Day 4 (Cardio)

Pre-Workout: NutriBullet Shake (banana, frozen berries, frozen strawberries, walnuts, spinach, flax seed, scoop of peanut butter, almond milk)

3.5 mile outdoor run

Post-workout: None

Time of workout: 30 minutes

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

[ajdahlheimer]

Week 3
Day 5 (legs/triceps/abs)

Pre-Workout: None

Squats (first set of squats in ~15 years, just got a squat rack in my home gym so gonna take it slow)
135x10
165x8
165x8
185x5
185x5

Tricep kickbacks (dumbbell)
25x15
25x15
25x15

Single arm triceps push-downs
50x15
50x15
50x15

Skull-crushers (EZ-bar) +
55x20
75x15
55x20

Dips
3 sets of 20

Decline sit-ups w/45 pound plate
3 sets of 25

Hanging leg raises
3 sets of 20

Post-workout: Phase8 (1 scoop strawberry w/water)

Time of workout: 1 hour

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

[ajdahlheimer]

Week 4
Day 1 (Shoulders)

Pre-Workout: None

Military Press (barbell)
150x15
165x10
150x15

Standing OHP(dumbbell)
35x20
50x15
35x20

Lateral Raises (dumbbell)
30x20
35x15
30x20

Front Raises (Swiss Bar) +
60x20
70x15
60x20

Shrugs (barbell)
285x20
310x15
285x20

Shrugs (dumbell)
60x25
60x25
60x25

Pull-ups (ultra wide-grip)
3 sets of 10

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

[ajdahlheimer]

Week 4
Day 2 (Chest)

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

Flat Bench Press (barbell)
230x15
245x10
230x15

Incline Bench Press (barbell)
160x15
175x10
160x15

Flat Bench Press (Swiss bar)
180x15
200x10
180x15

Incline Bench Press (Swiss bar)
145x15
160x10
145x15

Close-Grip Bench Press (Swiss bar)
125x15
140x10
125x15

Raised push-ups
3 sets of 20

Butterflies (dumbbell)
40x15
40x15
40x15

Resistance Tube bands-Butterflies
3 sets of 20

Resistance Tube bands-Pulls
3 sets of 20 (each arm)

Post-workout: None

Time of workout: 1 hour and 15 minutes

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

[ajdahlheimer]

Week 4
Day 3 (Back and Biceps)

Pre-Workout: NutriBullet Shake (frozen berries, frozen strawberries, scoop of peanut butter, spinach, walnuts, banana, flax seed, almond milk)

Upright Row (EZ-bar) +
150x15
170x10
150x15

Bent-over Rows (Swiss bar)
135x15
155x10
135x15

Preacher Curls (EZ-bar)
95x15
110x10
95x15

Bicep Curls (dumbbells)
40x15
45x10
40x15

Bicep Curls (Swiss bar)
80x15
100x10
80x15

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

Straight bar curls (barbell)
70x15
70x15
70x15

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

Resistance Tube bands-Bent over row
3 sets of 15

Resistance Tube bands-bicep curls
3 sets of 15

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

Time of workout: 1 hour and 20 minutes

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

[ajdahlheimer]

Week 4
Day 4 (Cardio)

Pre-Workout: NutriBullet Shake (banana, frozen berries, frozen strawberries, walnuts, spinach, flax seed, scoop of peanut butter, almond milk)

3.5 mile outdoor run

Post-workout: None

Time of workout: 32 minutes

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

[ajdahlheimer]

Week 4
Day 5 (legs/triceps/abs)

Pre-Workout: NutriBullet Shake (banana, frozen berries, frozen strawberries, avocado, spinach, flax seed, scoop of peanut butter, almond milk)

Back Squats
135x10
175x8
175x8
195x5
195x5

Tricep kickbacks (dumbbell)
25x15
25x15
25x15

Single arm triceps push-downs
50x15
50x15
50x15

Skull-crushers (EZ-bar)
70x20
85x15
70x20

Dips
3 sets of 20

Decline sit-ups w/45 pound plate
3 sets of 20

Hanging leg raises
3 sets of 20

Post-workout: Phase8 (1 scoop strawberry w/water)

Time of workout: 1 hour

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

[ajdahlheimer]

Week 5
Day 1 (Shoulders)

Pre-Workout: NutriBullet Shake (avocado, frozen berries, frozen strawberries, apple, spinach, scoop of peanut butter, almond milk)

Military Press (barbell)
150x15
165x10
150x15

Standing OHP(dumbbell)
35x20
50x15
35x20

Lateral Raises (dumbbell)
30x20
35x15
30x20

Front Raises (Swiss Bar)
65x20
75x15
65x20

Shrugs (barbell) +
285x20
310x15
285x20

Shrugs (dumbell)
60x25
60x25
60x25

Pull-ups (ultra wide-grip)
3 sets of 10

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/water)

Time of workout: 1 hour and 15 minutes

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

A couple post-workout shots: