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  1. #61
    Registered User mirroroferised's Avatar
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    33 minutes is a good time for 3.5 miles. Being chased by angry soccer moms or something? Could explain the doms

    How come no pre-workout? Just on heavier days?
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  2. #62
    Registered User ajdahlheimer's Avatar
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    I had a bad experience with taking a pwo stim before cardio one time. Feet felt really heavy and I couldn't catch my breath. So I don't ever take one on a cardio - only day anymore. And not gonna waste a serving on a quick 25 minute lift day. I just save the pwo for the 3 days a week I'm bending the bar for an hour, hour and a half. I just know my body pretty well at this point.
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  3. #63
    Registered User mirroroferised's Avatar
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    Makes sense. I've never bought it but looked at it the other day when picking up my protein powder. Stuff isn't cheap so I don't blame you for only using it on heavy days.
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  4. #64
    Recovering InternetTuffGuy's Avatar
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    Originally Posted by ajdahlheimer View Post

    Now that's a beard a man can be proud of. Do you hide snacks in that thing?

    Looks like low volume tonight. Is that because it's a secondary workout?
    "Sammiches are like sets of 20 rep squats; if you need a second one, the first one wasn't heavy enough." - DuracellBunny
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  5. #65
    Registered User ajdahlheimer's Avatar
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    Originally Posted by InternetTuffGuy View Post
    Now that's a beard a man can be proud of. Do you hide snacks in that thing?
    I shaved it on Monday. Just look like a regular Joe Schlub now.

    Originally Posted by InternetTuffGuy View Post
    Looks like low volume tonight. Is that because it's a secondary workout?
    Yeah, it's really just a quick little lift so I can "get my fix". I tried only lifting 3 days a week for a bit and I found myself going a little nuts on that other off-day.
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  6. #66
    Registered User ajdahlheimer's Avatar
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    Week 3
    Day 6 (Cardio)

    Pre-Workout: None

    5k run (on treadmill; as much as I hate my treadmill, it sure is a nice thing to have when you wake up and it's 30 degrees outside. This is the first time I've used it since last winter, as all my runs have been outside. Not for long, with the MN winter right around the corner.)

    Post-workout: None

    Time of workout: 40 minutes (treadmill program has a warm-up walk and cool-down walk built into it).

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

    Post-run pic: No more epic beard, but will grow back in time for ice fishing season this winter.

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  7. #67
    Registered User ajdahlheimer's Avatar
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    Week 4 -- Last week of high reps/lower weight. Upped a few of the weights this morning. Kicked some ass.
    Day 1 (Shoulders/Biceps)

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

    Seated Military Press (barbell)
    185x12
    185x12
    200x8
    200x8

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

    Seated Preacher curls (EZ bar)
    130x8
    130x8
    130x8

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

    Upright Row (EZ bar)
    180x10
    180x10
    180x10

    Pull-ups
    3 sets of 10

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

    Incline Dumbbell Curls
    35x10 (each arm)
    35x10 (each arm)
    35x10 (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 25 minutes

    Other supps: Fish Oil/Omega-3's (2 soft gels) and a Multi-vitamin
    Last edited by ajdahlheimer; 10-06-2014 at 06:05 AM.
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  8. #68
    Bloody but unbowed fittofattofit's Avatar
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    Originally Posted by ajdahlheimer View Post
    Post-run pic: No more epic beard, but will grow back in time for ice fishing season this winter.

    You look younger with the toilet brush beard though
    Carrying a huge amount of mass in the pics last page. Awesome shoulder pressing 200lbs for reps .. I'd be delighted to have that for a bench pressing set. Really impressive pull-ups as well getting 10 reps at 230+ BW and after all the other shoulder work
    I note that you did all the work with the tube bands as well ... have you always done that type of shoulder work and have you ever had any shoulder injures?
    "Better to wear out than rust out!"

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  9. #69
    Registered User ajdahlheimer's Avatar
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    Originally Posted by fittofattofit View Post
    I note that you did all the work with the tube bands as well ...
    I always like to end a heavy workout with some tube band exercises to act almost like a post-workout stretch. I've been using them for probably a couple years now. Very cheap. I bust them all the time, but I just buy a new one and then return the broken ones the next day.
    I'm on my 5th set of these (but have only actually paid for one. LOL).
    http://www.walmart.com/ip/Gold-s-Gym...h-DVD/12167849


    Originally Posted by fittofattofit View Post
    ... have you always done that type of shoulder work and have you ever had any shoulder injures?
    I used to do OHP with an EZ bar for years, then I took a 5 year break from any OHP. Not because was I was injured, just kind of tired of the lift. I got back into military pressing about 3 years ago when I got my new bench that easily modifies into a military press station. Before my hiatus, my max was probably 205 3 times. Now it's probably 255 3 times. I've been fortunate to never have any shoulder injuries/issues. Elbow a couple years ago, but that is healed now (granted it healed all messed up resulting in loss of ROM, but all I care about is being pain-free). Word of advice--don't arm wrestle.
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  10. #70
    Registered User ajdahlheimer's Avatar
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    Week 4
    Day 2 (Chest)

    Pre-Workout: None (didn't feel like it)

    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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  11. #71
    Registered User ajdahlheimer's Avatar
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    Week 4
    Day 3 (Accessory Day)

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

    Single-arm rows (dumbbell)
    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)
    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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  12. #72
    Registered User ajdahlheimer's Avatar
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    Week 4
    Day 4 (Cardio)

    Pre-Workout: None

    3.5 mile run (outdoors; 59 degrees, pretty windy)

    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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  13. #73
    🅾🅼🅴🅶🅰 🆆🅴🅰🅿🅾🅽 EjnarKolinkar's Avatar
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    Oh hai

    Didn't see you started a journal. Good luck with it and your training.
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  14. #74
    Registered User ajdahlheimer's Avatar
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    Originally Posted by EjnarKolinkar View Post
    Oh hai

    Didn't see you started a journal. Good luck with it and your training.
    Thanks, man. This journal has really made tracking lifts and weights easier from week to week for my program. If I forget how much I did the week before, I just quick pull up this journal on my smart phone.
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  15. #75
    Registered User ajdahlheimer's Avatar
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    Week 4
    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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  16. #76
    Registered User Plateauplower's Avatar
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    Strong work going on in here, nice job keeping the cardio in there, pretty good pace on the runs.
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  17. #77
    Registered User ajdahlheimer's Avatar
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    Originally Posted by Plateauplower View Post
    Strong work going on in here, nice job keeping the cardio in there, pretty good pace on the runs.
    Thanks, brah. It's gonna be an adjustment getting back to full-time treadmill running this winter, but one good thing is you can actually keep a faster pace than outdoors (granted the machine is doing some of the work for you).

    Off-day today, but I actually feel pretty good/rested today. No fatigue.
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    Is your treadmill in front of a tv? I have a bike by my basement tv and I find riding that while watching the Leafs all winter really gets my heart rate going

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    Originally Posted by mirroroferised View Post
    Is your treadmill in front of a tv?
    Not directly in front of one, no. There is one a little off to the side of hit, but I don't watch it while I run (cuz I'd likely take a spill). I just rock out to my mp3 player, like I do during my outdoor runs. My pet peeve is kids running around or making noise in the house during my treadmill runs though.
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    AJ -- You've got some good pressing strength, but you are seriously neglecting back work. On some of your workouts, I counted 20 sets of pressing, yet you have almost no back work here. I see that you sometimes do 3 sets of pullups, but that is it. Don't get me wrong -- You are doing very well for yourself, but your imbalanced routine is setting you up for a disproportionate physique, and possible shoulder issues down the road.

    Props for your overhead pressing numbers -- very impressive indeed.
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    Originally Posted by ajdahlheimer View Post
    I always like to end a heavy workout with some tube band exercises to act almost like a post-workout stretch. I've been using them for probably a couple years now. Very cheap. I bust them all the time, but I just buy a new one and then return the broken ones the next day.
    I'm on my 5th set of these (but have only actually paid for one. LOL).
    http://www.walmart.com/ip/Gold-s-Gym...h-DVD/12167849
    Those are great at that price .. I used to do a lot of band work but I've been slack

    Originally Posted by ajdahlheimer View Post
    I used to do OHP with an EZ bar for years, then I took a 5 year break from any OHP. Not because was I was injured, just kind of tired of the lift. I got back into military pressing about 3 years ago when I got my new bench that easily modifies into a military press station. Before my hiatus, my max was probably 205 3 times. Now it's probably 255 3 times. I've been fortunate to never have any shoulder injuries/issues. Elbow a couple years ago, but that is healed now (granted it healed all messed up resulting in loss of ROM, but all I care about is being pain-free). Word of advice--don't arm wrestle.
    That's a great bump over the 3 years back training. 205 is a huge OHP but 255 is monster. What was the main difference this time that got the weight bumped: more bodyweight/better nutrition? better programming? easier to lift with the new bench station?

    Huge pressing work and looking huge .. your arms are as big as your head in those pics and your shoulders are even bigger
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    Originally Posted by Karl_Hungus View Post
    AJ -- You've got some good pressing strength, but you are seriously neglecting back work. On some of your workouts, I counted 20 sets of pressing, yet you have almost no back work here. I see that you sometimes do 3 sets of pullups, but that is it. Don't get me wrong -- You are doing very well for yourself, but your imbalanced routine is setting you up for a disproportionate physique, and possible shoulder issues down the road.
    I'm not really trying to obtain a cookie-cutter physique or anything, Karl. I just wanna be huge and be able to lift a lot.

    But what are some other good back exercises I can add? Remember I am confined to my own home gym, so no room to do deads, etc. What else?

    Thanks btw. Always room for improvement/willing to accept constructive criticism.
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    Originally Posted by fittofattofit View Post
    What was the main difference this time that got the weight bumped: more bodyweight/better nutrition? better programming? easier to lift with the new bench station?
    Pretty much all of the above. I have much better equipment now. Before I was doing military press on a bench with no back. I can sell out a lot more on this new station. I have about 15 pounds more lean body mass (estimation) now than back then. Nutrition is something I have focused more on lately. I did no supps back then. Now I stagger protein, PWO's, creatine, omega-3's, and a multi. But the last two months I've actually started improving my diet (oatmeal/eggs in the morning, fruit/chicken breast/tuna at lunch). I think one thing that has always worked in my favor for diet is the fact I am way too cheap to ever buy fast food.
    Last edited by ajdahlheimer; 10-11-2014 at 06:56 AM.
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    Originally Posted by ajdahlheimer View Post
    I'm not really trying to obtain a cookie-cutter physique or anything, Karl. I just wanna be huge and be able to lift a lot.

    But what are some other good back exercises I can add? Remember I am confined to my own home gym, so no room to do deads, etc. What else?

    Thanks btw. Always room for improvement/willing to accept constructive criticism.
    Well -- you are well on your way to meeting that objective. You are already pretty big, and you've got some great strength (especially overhead press).

    I know you are limited based on equipment, but if it were me, I would also add in some rows, barbell rows in particular (excellent exercise). Others to consider are T-Bar rows, landmine rows, and DB rows. Given that your DB's only go up to 60 pounds, they are probably too light for you to do DB rows -- one forum member awhile back posted a creative solution for that (can't remember who). He would take zipties to the gym, stack one DB on top of the other, and would wrap a ziptie around both handles (at both ends), turning two 60 lb DB's into a 120 lb DB. Now obviously, it would be stupid to do this for a pressing exercise, but for a DB row, it looked like it worked well. And of course, I would keep the pullups.

    Cool to see you have a journal brotato.
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    Week 4
    Day 6 (Cardio)

    Pre-Workout: None

    3.5 mile run. (Outdoors, gorgeous fall morning).

    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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    Originally Posted by Karl_Hungus View Post
    Well -- you are well on your way to meeting that objective. You are already pretty big, and you've got some great strength (especially overhead press).

    I know you are limited based on equipment, but if it were me, I would also add in some rows, barbell rows in particular (excellent exercise). Others to consider are T-Bar rows, landmine rows, and DB rows. Given that your DB's only go up to 60 pounds, they are probably too light for you to do DB rows -- one forum member awhile back posted a creative solution for that (can't remember who). He would take zipties to the gym, stack one DB on top of the other, and would wrap a ziptie around both handles (at both ends), turning two 60 lb DB's into a 120 lb DB. Now obviously, it would be stupid to do this for a pressing exercise, but for a DB row, it looked like it worked well. And of course, I would keep the pullups.
    Cool to see you have a journal brotato.
    Thanks Karl. I already do upright row with my ez bar and dumbell row with my 60's. I can always buy heavier dumbbells too.
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    I'll have to Google some videos of T-bar and landmine rows. Not familiar with those.
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    First things first, my son's 3rd and 4th grade football team completed their undefeated season Saturday under the lights with a championship victory! Thanks in part to my coaching (my defense did not allow a TD all season). My son Jackson (i.e. The Jack-Hammer) played out of his mind. Led our team in tackles!



    Throw back Pic. My son in 4th grade (2014) and me in 4th grade (1990)...



    So with that out of the way, back to more important things like bendin' the bar!

    Week 5 -- first week of less reps/more weight (i.e. my wheel-house). Pumped up!
    Day 1 (Shoulders/Biceps)

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

    Seated Military Press (barbell)
    200x8
    200x8
    215x5
    215x5

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

    Seated Preacher curls (EZ bar)
    130x8
    130x8
    130x8

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

    Upright Row (EZ bar)
    180x10
    180x10
    180x10

    Pull-ups
    3 sets of 10

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

    Hammer-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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    Had a kick-ass workout yesterday. An old co-worker of mine came over and lifted with me. Young big strong kid (23 years old, 6-6 255). By the time we got to the dips and push-ups portion of my workout, he couldn't do a single rep. Totally spent (and he was doing significantly less weight than me). LOL. Man-up youngin'!

    Week 5
    Day 2 (Chest)

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

    Flat Bench Press (barbell)
    285x8
    285x8
    300x5
    300x5

    Dumbbell Flies
    55x12
    55x12
    55x12

    Incline Bench Press (barbell)
    240x8
    240x8
    255x5
    255x5

    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 30 minutes

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

    Sitting at 236 for body weight at the moment. Was 242 a couple weeks ago.
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