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  1. #31
    Registered User ajdahlheimer's Avatar
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    Week 1
    Day 5 (secondary chest/ab day)

    Pre-Workout: None

    Decline Bench Press (barbell)
    260x12
    260x12
    260x12

    Close-grip Bench Press (barbell)
    210x12
    210x12
    210x12

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

    Post-workout: Phase8 (milk chocolate flavor) One scoop mixed with water

    Time of workout: 25 minutes

    Other supps: Fish Oil/Omega-3's (2 soft gels) and a Multi-vitamin
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  2. #32
    Registered User ajdahlheimer's Avatar
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    Week 1
    Day 6 (Cardio)

    Pre-Workout: None

    3.5 mile run (outdoors, hell of a wind out there but I'll take it over humidity )

    Post-workout: None

    Time of workout: 35 minutes

    Other supps: Fish Oil/Omega-3's (2 soft gels) and a Multi-vitamin
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    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  3. #33
    Bloody but unbowed fittofattofit's Avatar
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    Impressive when you're benching 260 x 12 on your 'secondary chest' day. Great bit of rapid volume in just 25 mins and a very good mile rate at a 3.5 miles in 35 minutes for a big guy. Great conditioning as well as strength
    "Better to wear out than rust out!"

    Squat 165kg/363lbs
    Deadlift 190kg/418lbs
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  4. #34
    Registered User ajdahlheimer's Avatar
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    Originally Posted by fittofattofit View Post
    Impressive when you're benching 260 x 12 on your 'secondary chest' day. Great bit of rapid volume in just 25 mins and a very good mile rate at a 3.5 miles in 35 minutes for a big guy. Great conditioning as well as strength
    Thanks Fit! No one will ever confuse me with Usain Bolt during my runs (lol), but I think I keep a pretty steady pace the whole time and never slow down or walk. I run on a treadmill during the winter and actually go at a higher pace, because I think the machine does some of the work for you. Outdoor runs are the best.
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  5. #35
    Registered User ajdahlheimer's Avatar
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    Week 1
    Day 7 (Day off bitches!)

    Have to coach my son's football game this morning and then doing yard work the rest of the day.
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  6. #36
    Registered User ajdahlheimer's Avatar
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    Week 2
    Day 1 (Shoulders/Biceps)

    Pre-Workout: N.O. Xplode (Grape flavor) 1.5 scoops

    Seated Military Press (barbell) ---these kicked my ass this morning
    180x12
    180x12
    195x8
    195x8

    Seated Military Press (dumbbell)
    60x12
    60x12
    60x12

    Seated Preacher curls (EZ bar)
    125x8
    125x8
    125x8

    Standing Dumbbell curls ---killed these, felt like I could of done 60's
    55x9 (each arm)
    55x9 (each arm)
    55x9 (each arm)

    Upright Row (EZ bar) ---ditto, killed them
    175x10
    175x10
    175x10

    Pull-ups
    3 sets of 10

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

    Hammer Curls (dumbbell)
    40x10 (each arm)
    40x10 (each arm)
    40x10 (each arm)

    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 (each arm)

    Post-workout: Phase8 (milk chocolate flavor) One scoop mixed with water

    Time of workout: 1 hour and 30 minutes

    Other supps: Fish Oil/Omega-3's (2 soft gels) and a Multi-vitamin

    Post-lift pic:



    I think my N.O. Xplode takes more than a half to kick in. I felt stronger as my workout progressed this morning.
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  7. #37
    Registered User mirroroferised's Avatar
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    I love running this time of year. I do a few 5k events a year and the ones during the summer always suck. Nice couple of workouts. Strong benching.
    365 255 480 in April! ...2019
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  8. #38
    Registered User ajdahlheimer's Avatar
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    Week 2
    Day 2 (Chest)

    Pre-Workout: N.O. Xplode (Grape flavor) 1.5 scoops

    Flat Bench Press (barbell)
    265x12
    265x12
    280x8
    280x8

    Dumbbell Flies
    50x12
    50x12
    50x12

    Incline Bench Press (barbell)
    185x12
    185x12
    200x8
    200x8

    Incline Bench Press (dumbbell)
    60x10
    60x10
    60x10

    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 (milk chocolate flavor) One scoop mixed with water

    Time of workout: 1 hour and 10 minutes

    Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin
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  9. #39
    Registered User Plateauplower's Avatar
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    Putting in the work. Heavy weights and pretty high volume. Those upright row numbers are mind boggling. I agree on the running it's easier to go faster. I always think of it as keeping up with the belt rather than actually propelling yourself forward. Idk. Much prefer outdoor cardio though...
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  10. #40
    Registered User ajdahlheimer's Avatar
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    Originally Posted by Plateauplower View Post
    Putting in the work. Heavy weights and pretty high volume. Those upright row numbers are mind boggling. I agree on the running it's easier to go faster. I always think of it as keeping up with the belt rather than actually propelling yourself forward. Idk. Much prefer outdoor cardio though...
    Thanks PP. I was worried nobody was actually reading this thing. LOL.

    Outdoor runs are also better because chicks honk their cars at me (either because they think I am hot or think there is a bear running down the street. I haven't ascertained which, but will gladly accept either one ).
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  11. #41
    close enough isn't! hmmmm16417's Avatar
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    in for stong lifts
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  12. #42
    Registered User ajdahlheimer's Avatar
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    Week 2
    Day 3 (Accessory Day)

    Pre-Workout: N.O. Xplode (Grape flavor) 1.0 scoops

    Dumbbell Rows
    60x10 (each arm)
    60x10 (each arm)
    60x10 (each arm)

    Lateral raises (dumbbell)
    50x10
    50x10
    50x10

    Single arm tricep pulley
    50x12 (each arm)
    50x12 (each arm)
    50x12 (each arm)


    Shoulder shrugs (barbell)
    275x15
    275x15
    275x15

    Shoulder shrugs (dumbbell)
    60x25
    60x25
    60x25

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

    Front raises (dumbbell) --- these were fkn brutal today
    40x10 (each arm)

    Resistance Tube bands-Lateral raises
    3 sets of 15

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

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

    Post-workout: Phase8 (milk chocolate flavor) One scoop mixed with water

    Time of workout: 1 hour

    Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin
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  13. #43
    Registered User ajdahlheimer's Avatar
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    Week 2
    Day 4 (Cardio)

    Pre-Workout: None

    3.5 mile run (outdoors) ---Almost got hit by car at a crosswalk, soccer-mom not paying attention--thank God I slowed up/stopped at the last second. I basically ran into the side of her car.

    Post-workout: None

    Time of workout: 33 minutes

    Other supps: Fish Oil/Omega-3's (2 soft gels) and a Multi-vitamin
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  14. #44
    Registered User mirroroferised's Avatar
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    Is the car okay?
    365 255 480 in April! ...2019
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  15. #45
    Registered User ajdahlheimer's Avatar
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    Originally Posted by mirroroferised View Post
    Is the car okay?
    Yeah, I hit it with my forearms to stop myself. She didn't get out to see if I was okay....
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  16. #46
    Registered User ajdahlheimer's Avatar
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    Week 2
    Day 5 (secondary chest/ab day)

    Pre-Workout: None

    Decline Bench Press (barbell)
    260x12
    260x12
    260x12

    Close-grip Bench Press (barbell)
    210x12
    210x12
    210x12

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

    Post-workout: None

    Time of workout: 25 minutes

    Other supps: Fish Oil/Omega-3's (2 soft gels) and a Multi-vitamin
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  17. #47
    dad bod GKC45's Avatar
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    Looks like you are making lots of that big money in here.
    Just show up. Move some iron. Put in the time. Eat enough food.
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  18. #48
    Registered User ajdahlheimer's Avatar
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    Week 2
    Day 6 (Cardio)

    Pre-Workout: None

    3.5 mile run (outdoors, warm out there today. Over 80 degrees. Beautiful. )

    Post-workout: None

    Time of workout: 33 minutes

    Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin
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  19. #49
    Bloody but unbowed fittofattofit's Avatar
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    You've got huge mass showing in that pic .. arms and delts especially are huge but you've got great chest size as well. It's not surprising when you're not only benching and pressing weights that are bigger than most of our 1RMs but your are doing 12 rep sets
    Any idea of what your average food intake is to maintain your size and activity level?
    "Better to wear out than rust out!"

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  20. #50
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    AJ - Nice work! You are a beast. I have a 2 questions for you:

    How many calories are you consuming per day?

    Does the N.O. Xplode wear off after your workout? I'm considering trying it but I train late and go to bed 1.5 - 2 hours after. I don't want to take something that will keep me up all night.

    Thanks.
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  21. #51
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    Week 3
    Day 1 (Shoulders/Biceps)

    (Got big plans this weekend, so had to skip my off-day and get right into Week 3 of my cycle)

    Pre-Workout: N.O. Xplode (Grape flavor) 1.5 scoops

    Seated Military Press (barbell) ---killed them
    180x12
    180x12
    195x8
    195x8

    Seated Military Press (dumbbell)
    60x12
    60x12
    60x12

    Seated Preacher curls (EZ bar)
    125x8
    125x8
    125x8

    Standing Dumbbell curls
    55x9 (each arm)
    55x9 (each arm)
    55x9 (each arm)

    Upright Row (EZ bar)
    175x10
    175x10
    175x10

    Pull-ups
    3 sets of 10

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

    Preacher curls (dumbbell)
    45x10 (each arm)
    45x10 (each arm)
    45x10 (each arm)

    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 (each arm)

    Post-workout: Phase8 (milk chocolate flavor) One scoop mixed with water

    Time of workout: 1 hour and 30 minutes

    Other supps: Fish Oil/Omega-3's (2 soft gels) and a Multi-vitamin
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    Originally Posted by fittofattofit View Post
    Any idea of what your average food intake is to maintain your size and activity level?
    I really don't know man, I've always kind of just eaten whatever I wanted---except was always way too cheap to buy fast food--so never ate it. I eat a lot of eggs, chicken, red meat, and fruit. Not sure of the calories, but I would wager it is a lot.
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  23. #53
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    Originally Posted by Edman316 View Post
    AJ - Nice work! You are a beast. I have a 2 questions for you:

    How many calories are you consuming per day?
    I don't know. I'll have a couple eggs in the morning, a ton of fruit for lunch along with a chicken breast, and then a regular meal for dinner (spaghetti, tacos, chicken w/rice, hamburger helper, etc. i.e. whatever is easy to make for my 3 kids and I). I also take Phase8 3 times a week (after my bigger lifting days).



    Originally Posted by Edman316 View Post
    Does the N.O. Xplode wear off after your workout? I'm considering trying it but I train late and go to bed 1.5 - 2 hours after. I don't want to take something that will keep me up all night.

    Thanks.
    Yes, it wears off right at my workout, BUT I have a very high tolerance to caffeine/stims, since I drink a lot of coffee and have been know to have a vodka-Redbull (or 8 ).
    Last edited by ajdahlheimer; 09-27-2014 at 08:57 AM.
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    Originally Posted by ajdahlheimer View Post
    I don't know. I'll have a couple eggs in the morning, a ton of fruit for lunch along with a chicken breast, and then a regular meal for dinner (spaghetti, tacos, chicken w/rice, hamburger helper, etc. i.e. whatever is easy to make for my 3 kids and I). I also take Phase8 3 times a week (after my bigger lifting days).





    Yes, it wears off right at my workout, BUT I have a very high tolerance to caffeine/stims, since I drink a lot of coffee and have been know to have a vodka-Redbull (or 8 ).
    Thanks AJ - bought some N.O. Xplode yesterday. Used it last night. Nice bump in my energy level without any side effects. I'm glad I read about it here. Been out of the game for 10+ years.
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  26. #56
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    Week 3
    Day 2 (Chest)

    Pre-Workout: None

    Flat Bench Press (barbell)
    265x12
    265x12
    280x8
    280x8

    Dumbbell Flies
    55x12
    55x12
    55x12

    Incline Bench Press (barbell)
    190x12
    190x12
    205x8
    205x8

    Incline Bench Press (dumbbell)
    60x10
    60x10
    60x10

    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 (milk chocolate flavor) One scoop mixed with water

    Time of workout: 1 hour and 20 minutes

    Other supps: Fish Oil/Omega-3's (2 soft gels) and a Multi-vitamin
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  27. #57
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    Week 3
    Day 3 (Accessory Day)

    Pre-Workout: N.O. Xplode (Grape flavor) 1.5 scoops

    Dumbbell Tricep Kick-backs
    45x10 (each arm)
    45x10 (each arm)
    45x10 (each arm)

    Lateral raises (dumbbell)
    50x10
    50x10
    50x10

    Single arm tricep pulley
    50x12 (each arm)
    50x12 (each arm)
    50x12 (each arm)


    Shoulder shrugs (barbell)
    275x15
    275x15
    275x15

    Shoulder shrugs (dumbbell)
    60x25
    60x25
    60x25

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

    Front raises (dumbbell)
    40x10 (each arm)

    Resistance Tube bands-Lateral raises
    3 sets of 15

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

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

    Post-workout: Phase8 (milk chocolate flavor) One scoop mixed with water

    Time of workout: 1 hour

    Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin
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  28. #58
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    Week 3
    Day 4 (Cardio)

    Pre-Workout: None

    3.5 mile run (outdoors; nice cool Fall day after raining earlier. Perfect running weather.)

    Post-workout: None

    Time of workout: 33 minutes

    Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin
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  29. #59
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    Got some DOMS going on this morning in my legs from my run yesterday. Not sure what that is about. I never get sore.

    Off-day coming up on Friday.
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    Week 3
    Day 5 (secondary chest/ab day)

    Pre-Workout: None

    Decline Bench Press (barbell)
    260x12
    260x12
    260x12

    Close-grip Bench Press (barbell)
    210x12
    210x12
    210x12

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

    Post-workout: None

    Time of workout: 25 minutes

    Other supps: Fish Oil/Omega-3's (2 soft gels) and a Multi-vitamin
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