AJ's Big Arms => Big Paychecks journal

[Jbizzlechizzle]

IN on big arms and big paychecks journal. I'll never be as hooge as AJ, but I'll die trying to be the strongest 5'9" and under mofo I can be. Great lifts man!

[ajdahlheimer]

IN on big arms and big paychecks journal. I'll never be as hooge as AJ, but I'll die trying to be the strongest 5'9" and under mofo I can be. Great lifts man!

Hey, I'm only 5-10 myself, brah. But it's like the bitches say, every inch counts! Or at least that's something this mofo hears a lot! LOL

[Jbizzlechizzle]

Hey, I'm only 5-10 myself, brah. But it's like the bitches say, every inch counts! Or at least that's something this mofo hears a lot! LOL

LMAO... every inch counts indeed. I've set a mental limit of 200 lbs for myself. I play basketball quite a bit, so staying semi-lean is important to me. At my heaviest, I was 208 but I wasn't lifting (or doing much of anything) at the time and was quite sloppy because of it.

[ajdahlheimer]

LMAO... every inch counts indeed. I've set a mental limit of 200 lbs for myself. I play basketball quite a bit, so staying semi-lean is important to me. At my heaviest, I was 208 but I wasn't lifting (or doing much of anything) at the time and was quite sloppy because of it.

Nice man, I'd played basketball in high school, but right around 200 pounds. I still run now as part of my workout, but no hoops. Lost a lot of coordination gaining so much mass. That whole starting/stopping/jumping thing wouldn't work for me now. Even though my conditioning is still good from my running.

[bradandblake]

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.

Excellent workout template right here man.

[ajdahlheimer]

Week 5
Day 3 (Accessory Day)

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

Triceps kickbacks (dumbbell)
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 triceps extensions
3 sets of 15

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

Post-workout: None

Time of workout: 1 hour

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

[ajdahlheimer]

Excellent workout template right here man.

Hey thanks, brah. I guess one really doesn't realize how intense a routine is when you normally lift alone by yourself. This kid said nobody in his entire gym could hang with that chest day doing all the reps in that amount of time. He showed me a couple different exercises I am going to have to incorporate in there too.

[raynerd]

Week 5
Day 3 (Accessory Day)

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

Triceps kickbacks (dumbbell)
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 triceps extensions
3 sets of 15

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

Post-workout: None

Time of workout: 1 hour

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

Shiiiite u are a strong mofo! 45lb tri kickbacks and 50lb lateral raises about says it all. Beastly

[ajdahlheimer]

Shiiiite u are a strong mofo! 45lb tri kickbacks and 50lb lateral raises about says it all. Beastly

Actually it's those 40x10 dumbbell front raises that are the absolute death of me. But I think it is partially due to being pretty gassed by that time of my workout.

I actually go all the way up over my head with them, so slightly higher than this diagram.

[raynerd]

Actually it's those 40x10 dumbbell front raises that are the absolute death of me. But I think it is partially due to being pretty gassed by that time of my workout.

I actually go all the way up over my head with them, so slightly higher than this diagram.

Ya those are fn killers, especially if you are taking them up that high. Haven't done them in a long time, probably for that very reason! Lol

[ajdahlheimer]

Ya those are fn killers, especially if you are taking them up that high. Haven't done them in a long time, probably for that very reason! Lol

Yeah on top of them ALREADY being killers, I got a flu shot yesterday directly in one of my delts, which always tends to bruise the muscle.

[ajdahlheimer]

Week 5
Day 4 (Cardio)

Pre-Workout: None

3.5 mile run (outdoors; 60 degrees and sunny)

Post-workout: None

Time of workout: 33 minutes

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

[mirroroferised]

This journal always makes me want to eat a sh!t load of food and lift heavy weights. Agree with your buddy about that chest day. Just reading it was tiring

[Jbizzlechizzle]

Great work as usual here.... I'd day I miss doing cardio, but I'd be lying lol

[ajdahlheimer]

Great work as usual here.... I'd say I miss doing cardio, but I'd be lying lol

Lol. When people ask me if I run I say, "Run? These guns run from no one!"

[ajdahlheimer]

This journal always makes me want to eat a sh!t load of food and lift heavy weights.

You add taking home a 46 year old bar-fly 3 times a week to that agenda and you just graduated AJ's School of Advanced Swole, my boy!

[ajdahlheimer]

Week 5
Day 5 (secondary chest/ab day)

Pre-Workout: None

Decline Bench Press (barbell)
265x12
265x12
265x12

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 (3 soft gels) and a Multi-vitamin

[ajdahlheimer]

Week 6
Day 1 (Shoulders/Biceps)

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

Seated Military Press (barbell) -- not a PR in the classic sense, but these were the heaviest collective working sets I've ever done in my life at this many of repetitions.
205x8
205x8
220x5
220x5

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

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

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 20 minutes

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

[mirroroferised]

Seated Military Press (barbell) -- not a PR in the classic sense, but these were the heaviest collective working sets I've ever done in my life at this many of repetitions.
205x8
205x8
220x5
220x5

Nice work.

You add taking home a 46 year old bar-fly 3 times a week to that agenda and you just graduated AJ's School of Advanced Swole, my boy!

lol

[Jbizzlechizzle]

Week 6
Day 1 (Shoulders/Biceps)

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

Seated Military Press (barbell) -- not a PR in the classic sense, but these were the heaviest collective working sets I've ever done in my life at this many of repetitions.
205x8
205x8
220x5
220x5

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

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

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 20 minutes

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

legit... Moving some heavy weight here. Mirin'

[ajdahlheimer]

legit... Moving some heavy weight here. Mirin'

Just need a little more bizzle in my chizzle, brah!

[ajdahlheimer]

Week 6
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 20 minutes

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

[ajdahlheimer]

Week 6
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)
40x10 (each arm) -- Seriously, f#ck these things. They are so hard the vision in one of my eyes literally blurred during one of the sets from exertion.

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 (vanilla 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

[ajdahlheimer]

Week 6
Day 4 (Cardio)

Pre-Workout: None

3.5 mile run (outdoors; an actual real runner dude came up from behind me and passed my like I was standing still. LOL)

Post-workout: None

Time of workout: 34 minutes

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

[ajdahlheimer]

Week 6
Day 5 (secondary chest/ab day)

Pre-Workout: None

Decline Bench Press (barbell)
265x12
265x12
265x12

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: 30 minutes

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

[Rjeezie]

subb'd

[GKC45]

big numbers in here buddy

[ajdahlheimer]

big numbers in here buddy

These guns run from no one!

[GKC45]

Not even that big sasquatch broad in the metroflex video?!

[ajdahlheimer]

Not even that big sasquatch broad in the metroflex video?!

I already told yah, brah---I would.