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  1. #421
    Registered User ajdahlheimer's Avatar
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    Location: Saint Paul, Minnesota, United States
    Age: 41
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    Originally Posted by DocJekyll View Post
    Strong shoulders bro, hitting those for reps.
    Holy DOMS today, brah! Chest this afternoon could be quite the adventure!
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    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  2. #422
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
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    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
    Last edited by ajdahlheimer; 06-16-2015 at 07:30 PM.
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  3. #423
    Registered User ajdahlheimer's Avatar
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    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
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  4. #424
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
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    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
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  5. #425
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
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    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
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  6. #426
    Registered User bradandblake's Avatar
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    Location: Oklahoma, United States
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    Hey bro, how are you liking the volume now?
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  7. #427
    Registered User ajdahlheimer's Avatar
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    ajdahlheimer is offline
    Originally Posted by bradandblake View Post
    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.
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  8. #428
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
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    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
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  9. #429
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
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    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
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  10. #430
    ☼☼☼ whatevergirl's Avatar
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    whatevergirl has a reputation beyond repute. Second best rank possible! (+100000) whatevergirl has a reputation beyond repute. Second best rank possible! (+100000) whatevergirl has a reputation beyond repute. Second best rank possible! (+100000) whatevergirl has a reputation beyond repute. Second best rank possible! (+100000) whatevergirl has a reputation beyond repute. Second best rank possible! (+100000) whatevergirl has a reputation beyond repute. Second best rank possible! (+100000) whatevergirl has a reputation beyond repute. Second best rank possible! (+100000) whatevergirl has a reputation beyond repute. Second best rank possible! (+100000) whatevergirl has a reputation beyond repute. Second best rank possible! (+100000) whatevergirl has a reputation beyond repute. Second best rank possible! (+100000) whatevergirl has a reputation beyond repute. Second best rank possible! (+100000)
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    Originally Posted by ajdahlheimer View Post
    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?
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  11. #431
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
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    Originally Posted by whatevergirl View Post
    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)!
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  12. #432
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
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    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
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  13. #433
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
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    Age: 41
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    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
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  14. #434
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,314
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    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!
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    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  15. #435
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
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    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
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  16. #436
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,314
    Rep Power: 64761
    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)
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    Pic from April and this morning (cold). 244 and 223 (21 pound difference).

    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  17. #437
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
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    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
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  18. #438
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
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    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
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  19. #439
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
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    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
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  20. #440
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,314
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    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
    Epic Beard Man crew

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  21. #441
    Registered User mirroroferised's Avatar
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    Big difference in those pics man. How long you keeping it going for?
    365 255 480 in April! ...2019
    ☻/
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    / \ sm2sm crew (---Squat Moar to Squat Moar---)
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  22. #442
    Registered User ajdahlheimer's Avatar
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    Location: Saint Paul, Minnesota, United States
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    Originally Posted by mirroroferised View Post
    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!
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  23. #443
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,314
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    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
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  24. #444
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,314
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    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)
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    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
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  25. #445
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
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    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
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  26. #446
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,314
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    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)
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    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
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  27. #447
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,314
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    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)
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    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
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  28. #448
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
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    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)
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    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
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  29. #449
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
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    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
    Last edited by ajdahlheimer; 07-10-2015 at 12:26 PM.
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  30. #450
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
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    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:



    Last edited by ajdahlheimer; 07-13-2015 at 06:43 PM.
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