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  1. #91
    Registered User Jbizzlechizzle's Avatar
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    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!
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  2. #92
    Registered User ajdahlheimer's Avatar
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    Originally Posted by Jbizzlechizzle View Post
    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
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  3. #93
    Registered User Jbizzlechizzle's Avatar
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    Originally Posted by ajdahlheimer View Post
    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.
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  4. #94
    Registered User ajdahlheimer's Avatar
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    Originally Posted by Jbizzlechizzle View Post
    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.
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  5. #95
    Registered User bradandblake's Avatar
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    Originally Posted by ajdahlheimer View Post
    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.
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  6. #96
    Registered User ajdahlheimer's Avatar
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    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
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  7. #97
    Registered User ajdahlheimer's Avatar
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    Originally Posted by bradandblake View Post
    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.
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  8. #98
    Hiding otter mode raynerd's Avatar
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    Originally Posted by ajdahlheimer View Post
    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
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  9. #99
    Registered User ajdahlheimer's Avatar
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    Originally Posted by raynerd View Post
    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.

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  10. #100
    Hiding otter mode raynerd's Avatar
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    Originally Posted by ajdahlheimer View Post
    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
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  11. #101
    Registered User ajdahlheimer's Avatar
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    Originally Posted by raynerd View Post
    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.

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  12. #102
    Registered User ajdahlheimer's Avatar
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    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
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  13. #103
    Registered User mirroroferised's Avatar
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    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
    365 255 480 in April! ...2019
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  14. #104
    Registered User Jbizzlechizzle's Avatar
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    Great work as usual here.... I'd day I miss doing cardio, but I'd be lying lol
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  15. #105
    Registered User ajdahlheimer's Avatar
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    Originally Posted by Jbizzlechizzle View Post
    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!"
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  16. #106
    Registered User ajdahlheimer's Avatar
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    Originally Posted by mirroroferised View Post
    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!
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  17. #107
    Registered User ajdahlheimer's Avatar
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    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
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  18. #108
    Registered User ajdahlheimer's Avatar
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    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
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  19. #109
    Registered User mirroroferised's Avatar
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    Originally Posted by ajdahlheimer View Post

    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.

    Originally Posted by ajdahlheimer View Post
    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
    365 255 480 in April! ...2019
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  20. #110
    Registered User Jbizzlechizzle's Avatar
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    Originally Posted by ajdahlheimer View Post
    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'
    My vids: youtube.com/channel/UCXYsnKrrmhI9oPzfzkn8NsA
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  21. #111
    Registered User ajdahlheimer's Avatar
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    Originally Posted by Jbizzlechizzle View Post
    legit... Moving some heavy weight here. Mirin'
    Just need a little more bizzle in my chizzle, brah!
    Epic Beard Man crew

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  22. #112
    Registered User ajdahlheimer's Avatar
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    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
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  23. #113
    Registered User ajdahlheimer's Avatar
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    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
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  24. #114
    Registered User ajdahlheimer's Avatar
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    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
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  25. #115
    Registered User ajdahlheimer's Avatar
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    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
    Epic Beard Man crew

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  26. #116
    Givin Em Tha Bizness Rjeezie's Avatar
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    subb'd
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  27. #117
    dad bod GKC45's Avatar
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    big numbers in here buddy
    Just show up. Move some iron. Put in the time. Eat enough food.
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  28. #118
    Registered User ajdahlheimer's Avatar
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    Originally Posted by GKC45 View Post
    big numbers in here buddy
    These guns run from no one!

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  29. #119
    dad bod GKC45's Avatar
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    Not even that big sasquatch broad in the metroflex video?!
    Just show up. Move some iron. Put in the time. Eat enough food.
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  30. #120
    Registered User ajdahlheimer's Avatar
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    Originally Posted by GKC45 View Post
    Not even that big sasquatch broad in the metroflex video?!
    I already told yah, brah---I would.
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