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  1. #1501
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 6,238
    Rep Power: 50394
    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)
    ajdahlheimer is offline
    Week 1
    Day 1 (Back)

    Pre-Workout: None

    Snatch-grip Deads (barbell)
    225x12
    275x8
    300x5
    325x3

    T-Bar Rows (barbell)
    190x10
    190x10
    190x10

    Reverse Flies super-set with lateral raises
    30x10
    30x10
    30x10

    Face-Pulls (cable)
    80x12
    80x12
    80x12

    Lat-pullowns
    170x10
    170x10
    170x10

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

    Seated Cable Rows
    170x15
    170x15
    170x15

    Post-workout: None

    Time of workout: 1 hour and 15 minutes

    Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), 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. #1502
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 6,238
    Rep Power: 50394
    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)
    ajdahlheimer is offline
    Week 1
    Day 2 (Chest/Shoulders)

    Pre-Workout: None

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

    Standing Overhead Press (Barbell - Behind Head)
    115x12
    115x12
    130x8
    130x8

    Incline Bench Press (Dumbbells)
    75x10
    75x10
    75x10

    Incline Dumbbell Flies
    45x10
    45x10
    45x10

    Juarez Valley 10 Dip
    10 sets of 10, 1, 9, 2, 8, 3, 7, 4, 6, 5 reps, walk 16 feet between reps

    Standing Front raises (Swiss Bar)
    65x10
    65x10
    65x10

    DB Floor Flies into Hex Press (Dumbbells)
    30x10
    30x10
    30x10

    Post-workout: Gold Standard 100% Whey Protein (1.5 scoops chocolate flavor)

    Time of workout: 1 hour

    Additional Cardio: None

    Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  3. #1503
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 6,238
    Rep Power: 50394
    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)
    ajdahlheimer is offline
    Week 1
    Day 3 (Arms)

    Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk)

    Cable Curls from squatting position
    80x8
    80x8
    80x8

    Standing Curls (EZ-bar)
    95x10
    95x10
    95x10

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

    Rope Hammer Curls
    100x10
    100x10
    100x10

    Standing Curls (Swiss Bar - narrow grip)
    95x10
    95x10
    95x10

    Dumbbell Wrist Curls
    45x20
    45x20
    45x20

    Wrist-Roller
    3 sets of 5 with 7.5 pounds

    Hammer Curls--Rogue Bands
    3 sets of 15

    Post-workout: Gold Standard 100% Whey Protein (1.5 scoops peanut butter chocolate flavor)

    Time of workout: 1 hour

    Additional cardio: 20 minute skip-rope routine

    Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin

    Note: Feeling that chest and shoulder workout from the other day after that 1 week deload. Wow.
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  4. #1504
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 6,238
    Rep Power: 50394
    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)
    ajdahlheimer is offline
    Week 1
    Day 4 (Legs/Traps/Triceps)

    Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk)

    Back Squats
    225x12
    225x12
    245x8
    245x8

    Barbell Shrugs
    345x15
    345x15
    345x15

    Dumbbell Shrugs
    60x25
    60x25
    60x25

    Tricep push-down with 20" bar
    100x10
    100x10
    100x10

    Tricep rope push-downs
    85x10
    85x10
    85x10

    Overhead Rope-Extension
    65x10
    65x10
    65x10

    Post-workout: None

    Time of workout: 1 hour and 15 minutes

    Additional cardio: None

    Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
    Reply With Quote

  5. #1505
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 6,238
    Rep Power: 50394
    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)
    ajdahlheimer is offline
    Week 1
    Day 5 (cardio)

    Pre-Workout: None

    3.5 mile outdoor run

    Time of run: 34 minutes

    Post-workout: None

    Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin

    Note: Fasted Cardio. Weight: 218.2 I'll gladly take this weight after 4 days of non-dieting over Memorial weekend.
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
    Reply With Quote

  6. #1506
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 6,238
    Rep Power: 50394
    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)
    ajdahlheimer is offline
    Week 1
    Day 6 (abs)

    Pre-Workout: Egg Sandwich

    Decline sit-ups w/45 pound plate
    3 sets of 30

    Hanging leg raises
    3 sets of 20

    Cable crunches
    3 sets of 25 with 75 pounds

    Kneeling Crunches--Rogue Bands
    3 sets of 25

    Time: 30 minutes

    Post-workout: None

    Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
    Reply With Quote

  7. #1507
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 6,238
    Rep Power: 50394
    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)
    ajdahlheimer is offline
    Week 2
    Day 1 (Back)

    Pre-Workout: Bagel & Coffee

    Snatch-grip Deads (barbell)
    230x12
    280x8
    305x5
    330x3

    T-Bar Rows (barbell)
    190x10
    190x10
    190x10

    Reverse Flies super-set with lateral raises
    30x10
    30x10
    30x10

    Face-Pulls (cable)
    80x12
    80x12
    80x12

    Lat-pullowns
    170x10
    170x10
    170x10

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

    Seated Cable Rows
    170x15
    170x15
    170x15

    Post-workout: None

    Time of workout: 1 hour and 15 minutes

    Additional cardio: 20 minute skip-rope routine

    Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin

    Note: I actually got a ton of sleep the night prior to this workout and holy crap does that make a world of difference. I killed this one and even did some extra cardio afterwards, which I don't normally do on back-day.
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  8. #1508
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 6,238
    Rep Power: 50394
    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)
    ajdahlheimer is offline
    Week 2
    Day 2 (Chest/Shoulders)

    Pre-Workout: None

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

    Standing Overhead Press (Barbell - Behind Head)
    120x12
    120x12
    135x8
    135x8

    Incline Bench Press (Dumbbells)
    75x10
    75x10
    75x10

    Incline Dumbbell Flies
    45x10
    45x10
    45x10

    Juarez Valley 10 Dip
    10 sets of 10, 1, 9, 2, 8, 3, 7, 4, 6, 5 reps, walk 16 feet between reps

    Standing Front raises (Swiss Bar)
    65x10
    65x10
    65x10

    DB Floor Flies into Hex Press (Dumbbells)
    30x10
    30x10
    30x10

    Post-workout: Gold Standard 100% Whey Protein (1.5 scoops chocolate flavor)

    Time of workout: 1 hour

    Additional Cardio: 45 minute outdoor walk

    Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
    Last edited by ajdahlheimer; 06-06-2018 at 04:43 AM.
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
    Reply With Quote

  9. #1509
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 6,238
    Rep Power: 50394
    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)
    ajdahlheimer is offline
    Week 2
    Day 3 (Arms)

    Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk)

    Cable Curls from squatting position
    80x8
    80x8
    80x8

    Standing Dumbbell Curls (dumbbells)
    50x9
    50x9
    50x9

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

    Rope Hammer Curls
    100x10
    100x10
    100x10

    Standing Curls (Swiss Bar - narrow grip)
    95x10
    95x10
    95x10

    Dumbbell Wrist Curls
    45x20
    45x20
    45x20

    Wrist-Roller
    3 sets of 5 with 7.5 pounds

    Hammer Curls--Rogue Bands
    3 sets of 15

    Post-workout: None

    Time of workout: 1 hour

    Additional cardio: 20 minute skip-rope routine

    Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
    Reply With Quote

  10. #1510
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 6,238
    Rep Power: 50394
    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)
    ajdahlheimer is offline
    Week 2
    Day 4 (Legs/Traps/Triceps)

    Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk)

    Back Squats
    230x12
    230x12
    250x8
    250x8

    Barbell Shrugs
    345x15
    345x15
    345x15

    Dumbbell Shrugs
    60x25
    60x25
    60x25

    Tricep push-down with 20" bar
    100x10
    100x10
    100x10

    Tricep rope push-downs
    85x10
    85x10
    85x10

    Overhead Rope-Extension
    65x10
    65x10
    65x10

    Post-workout: None

    Time of workout: 1 hour and 15 minutes

    Additional cardio: 1 hour outdoor walk

    Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
    Last edited by ajdahlheimer; 06-07-2018 at 06:40 AM.
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  11. #1511
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 6,238
    Rep Power: 50394
    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)
    ajdahlheimer is offline
    Week 2
    Day 5 (abs)

    Pre-Workout: None

    Decline sit-ups w/45 pound plate
    3 sets of 30

    Hanging leg raises
    3 sets of 20

    Cable crunches
    3 sets of 25 with 75 pounds

    Kneeling Crunches--Rogue Bands
    3 sets of 25

    Time: 30 minutes

    Additional cardio: 20 minute skip-rope routine

    Post-workout: Gold Standard 100% Whey Protein (1.5 scoops chocolate flavor)

    Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
    Reply With Quote

  12. #1512
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 6,238
    Rep Power: 50394
    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)
    ajdahlheimer is offline
    Week 2
    Day 6 (cardio)

    Pre-Workout: None

    3.5 mile outdoor run

    Time of run: 34 minutes

    Post-workout: None

    Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin

    Note: Fasted Cardio. Weight: 215.8 BOOYAH! I basically hit my goal weight of 215 two whole weeks earlier than my planned deadline. Gonna keep this thing going!
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  13. #1513
    Registered User Payton1221's Avatar
    Join Date: Oct 2010
    Location: Indiana, United States
    Age: 53
    Posts: 4,639
    Rep Power: 64036
    Payton1221 has much to be proud of. One of the best! (+20000) Payton1221 has much to be proud of. One of the best! (+20000) Payton1221 has much to be proud of. One of the best! (+20000) Payton1221 has much to be proud of. One of the best! (+20000) Payton1221 has much to be proud of. One of the best! (+20000) Payton1221 has much to be proud of. One of the best! (+20000) Payton1221 has much to be proud of. One of the best! (+20000) Payton1221 has much to be proud of. One of the best! (+20000) Payton1221 has much to be proud of. One of the best! (+20000) Payton1221 has much to be proud of. One of the best! (+20000) Payton1221 has much to be proud of. One of the best! (+20000)
    Payton1221 is offline
    Originally Posted by ajdahlheimer View Post
    Weight: 215.8 BOOYAH! I basically hit my goal weight of 215 two whole weeks earlier than my planned deadline. Gonna keep this thing going!
    Yes!!! Great job, AJ.
    Pull-Up PR: https://forum.bodybuilding.com/showthread.php?t=177233951
    Reply With Quote

  14. #1514
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 6,238
    Rep Power: 50394
    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)
    ajdahlheimer is offline
    Week 3
    Day 1 (Back)

    Pre-Workout: Bacon & Eggs

    Snatch-grip Deads (barbell)
    230x12
    280x8
    305x5
    330x3

    T-Bar Rows (barbell)
    190x10
    190x10
    190x10

    Reverse Flies super-set with lateral raises
    30x10
    30x10
    30x10

    Face-Pulls (cable)
    80x12
    80x12
    80x12

    Lat-pullowns
    170x10
    170x10
    170x10

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

    Seated Cable Rows
    170x15
    170x15
    170x15

    Post-workout: None

    Time of workout: 1 hour and 15 minutes

    Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  15. #1515
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 6,238
    Rep Power: 50394
    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)
    ajdahlheimer is offline
    Week 3
    Day 2 (Chest/Shoulders)

    Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk)

    Incline Bench Press (Barbell)
    195x12
    195x12
    210x8
    210x8

    Standing Overhead Press (Barbell - Behind Head)
    125x12
    125x12
    140x8
    140x8

    Incline Bench Press (Dumbbells)
    75x10
    75x10
    75x10

    Incline Dumbbell Flies
    45x10
    45x10
    45x10

    Juarez Valley 10 Dip
    10 sets of 10, 1, 9, 2, 8, 3, 7, 4, 6, 5 reps, walk 16 feet between reps

    Standing Front raises (Swiss Bar)
    65x10
    65x10
    65x10

    DB Floor Flies into Hex Press (Dumbbells)
    30x10
    30x10
    30x10

    Post-workout: Gold Standard 100% Whey Protein (1.5 scoops chocolate flavor)

    Time of workout: 1 hour

    Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), 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. #1516
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 6,238
    Rep Power: 50394
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    Week 3
    Day 3 (Arms)

    Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk)

    Cable Curls from squatting position
    80x8
    80x8
    80x8

    Standing Dumbbell Curls (dumbbells)
    50x9
    50x9
    50x9

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

    Rope Hammer Curls
    100x10
    100x10
    100x10

    Standing Curls (Swiss Bar - narrow grip)
    95x10
    95x10
    95x10

    Dumbbell Wrist Curls
    45x20
    45x20
    45x20

    Wrist-Roller
    3 sets of 5 with 7.5 pounds

    Hammer Curls--Rogue Bands
    3 sets of 15

    Post-workout: Gold Standard 100% Whey Protein (1.5 scoops chocolate flavor)

    Time of workout: 1 hour

    Additional cardio: 20 minute skip-rope routine

    Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin

    Note: Had my soon to be 14 year old son do most of this arm workout with me (with a lot less weight obviously). He's gonna be hurting in the morning.
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  17. #1517
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 6,238
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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)
    ajdahlheimer is offline
    Week 3
    Day 4 (Legs/Traps/Triceps)

    Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk)

    Back Squats
    230x12
    230x12
    250x8
    250x8

    Barbell Shrugs
    345x15
    345x15
    345x15

    Dumbbell Shrugs
    60x25
    60x25
    60x25

    Tricep push-down with 20" bar
    100x10
    100x10
    100x10

    Tricep rope push-downs
    85x10
    85x10
    85x10

    Overhead Rope-Extension
    65x10
    65x10
    65x10

    Post-workout: None

    Time of workout: 1 hour and 15 minutes

    Additional cardio: 45 minute outdoor walk

    Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin

    Note: Squats were good. Felt light and good lung capacity on the higher rep sets.
    Epic Beard Man crew

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  18. #1518
    Registered User polishedball's Avatar
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    Location: United States
    Age: 48
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    polishedball is a glorious beacon of knowledge. (+2500) polishedball is a glorious beacon of knowledge. (+2500) polishedball is a glorious beacon of knowledge. (+2500) polishedball is a glorious beacon of knowledge. (+2500) polishedball is a glorious beacon of knowledge. (+2500) polishedball is a glorious beacon of knowledge. (+2500) polishedball is a glorious beacon of knowledge. (+2500) polishedball is a glorious beacon of knowledge. (+2500) polishedball is a glorious beacon of knowledge. (+2500) polishedball is a glorious beacon of knowledge. (+2500) polishedball is a glorious beacon of knowledge. (+2500)
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    great work and numbers!

    make me want to start writing down more in my journal.
    My journal, not detailed, but heck I never keep track of much anyhow. http://forum.bodybuilding.com/showthread.php?t=121196291&p=863931421#post863931421

    leader in trailing technology
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  19. #1519
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
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    Originally Posted by polishedball View Post

    make me want to start writing down more in my journal.
    I do it for reference more than anything. Only way I can remember what to do the next week as far as weight amounts. Sucks getting old
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  20. #1520
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 6,238
    Rep Power: 50394
    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)
    ajdahlheimer is offline
    Week 3
    Day 5 (abs)

    Pre-Workout: Banana

    Decline sit-ups w/45 pound plate
    3 sets of 30

    Hanging leg raises
    3 sets of 20

    Cable crunches
    3 sets of 25 with 75 pounds

    Kneeling Crunches--Rogue Bands
    3 sets of 25

    Time: 30 minutes

    Additional cardio: 20 minute skip-rope routine

    Post-workout: Gold Standard 100% Whey Protein (1.5 scoops chocolate flavor)

    Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  21. #1521
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 6,238
    Rep Power: 50394
    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)
    ajdahlheimer is offline
    Week 3
    Day 6 (cardio)

    Pre-Workout: None

    3.5 mile outdoor run

    Time of run: 34 minutes

    Post-workout: None

    Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin

    Note: Fasted Cardio. Weight: 214.6 This the lightest I've been since 2005.
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  22. #1522
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 6,238
    Rep Power: 50394
    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 1 (Back)

    Pre-Workout: None

    Snatch-grip Deads (barbell)
    230x12
    280x8
    305x5
    330x3

    T-Bar Rows (barbell)
    190x10
    190x10
    190x10

    Reverse Flies super-set with lateral raises
    30x10
    30x10
    30x10

    Face-Pulls (cable)
    80x12
    80x12
    80x12

    Lat-pullowns
    175x10
    175x10
    175x10

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

    Seated Cable Rows
    175x15
    175x15
    175x15

    Post-workout: None

    Time of workout: 1 hour and 15 minutes

    Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), 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. #1523
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 6,238
    Rep Power: 50394
    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/Shoulders)

    Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk)

    Incline Bench Press (Barbell)
    200x12
    200x12
    215x8
    215x8

    Standing Overhead Press (Barbell - Behind Head)
    130x12
    130x12
    145x8
    145x8

    Incline Bench Press (Dumbbells)
    75x10
    75x10
    75x10

    Incline Dumbbell Flies
    45x10
    45x10
    45x10

    Juarez Valley 10 Dip
    10 sets of 10, 1, 9, 2, 8, 3, 7, 4, 6, 5 reps, walk 16 feet between reps

    Standing Front raises (Swiss Bar)
    65x10
    65x10
    65x10

    DB Floor Flies into Hex Press (Dumbbells)
    30x10
    30x10
    30x10

    Post-workout: None

    Time of workout: 1 hour

    Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), 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. #1524
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 6,238
    Rep Power: 50394
    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 (Arms)

    Pre-Workout: Banana

    Cable Curls from squatting position
    80x8
    80x8
    80x8

    Standing Curls (EZ-bar)
    95x10
    95x10
    95x10

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

    Rope Hammer Curls
    100x10
    100x10
    100x10

    Standing Curls (Swiss Bar - narrow grip)
    95x10
    95x10
    95x10

    Dumbbell Wrist Curls
    45x20
    45x20
    45x20

    Wrist-Roller
    3 sets of 5 with 7.5 pounds

    Hammer Curls--Rogue Bands
    3 sets of 15

    Post-workout: Gold Standard 100% Whey Protein (1.5 scoops milkchocolate flavor)

    Time of workout: 1 hour

    Additional cardio: 20 minute skip-rope routine

    Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), 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. #1525
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 6,238
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    ajdahlheimer is offline
    Week 4
    Day 4 (Legs/Traps/Triceps)

    Pre-Workout: Rice, Banana

    Back Squats
    235x12
    235x12
    255x8
    255x8

    Barbell Shrugs
    345x15
    345x15
    345x15

    Dumbbell Shrugs
    60x25
    60x25
    60x25

    Tricep push-down with 20" bar
    100x10
    100x10
    100x10

    Tricep rope push-downs
    85x10
    85x10
    85x10

    Overhead Rope-Extension
    65x10
    65x10
    65x10

    Post-workout: None

    Time of workout: 1 hour and 15 minutes

    Additional cardio: 45 minute outdoor walk

    Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), 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. #1526
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 6,238
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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 5 (cardio)

    Pre-Workout: None

    3.5 mile outdoor run

    Time of run: 32 minutes

    Post-workout: None

    Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), 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. #1527
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 6,238
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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 5
    Day 1 (Back)

    Pre-Workout: None

    Snatch-grip Deads (barbell)
    230x12
    280x8
    305x5
    330x3

    T-Bar Rows (barbell)
    190x10
    190x10
    190x10

    Reverse Flies super-set with lateral raises
    30x10
    30x10
    30x10

    Face-Pulls (cable)
    80x12
    80x12
    80x12

    Lat-pullowns
    175x10
    175x10
    175x10

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

    Seated Cable Rows
    175x15
    175x15
    175x15

    Post-workout: None

    Time of workout: 1 hour and 15 minutes

    Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), 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. #1528
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 6,238
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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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    A few progress shots from my diet I began in March:





    Rare clean-shaven pic. A lot more leaner in the face.

    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  29. #1529
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 6,238
    Rep Power: 50394
    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)
    ajdahlheimer is offline
    Week 5
    Day 2 (Chest/Shoulders)

    Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk)

    Incline Bench Press (Barbell)
    225x8
    225x8
    240x5
    240x5

    Standing Overhead Press (Barbell - Behind Head)
    145x8
    145x8
    160x5
    160x5

    Incline Bench Press (Dumbbells)
    65x10
    65x10
    65x10

    Incline Dumbbell Flies
    45x10
    45x10
    45x10

    Juarez Valley 10 Dip
    10 sets of 10, 1, 9, 2, 8, 3, 7, 4, 6, 5 reps, walk 16 feet between reps

    Standing Front raises (Swiss Bar)
    65x10
    65x10
    65x10

    DB Floor Flies into Hex Press (Dumbbells)
    30x10
    30x10
    30x10

    Post-workout: None

    Time of workout: 1 hour

    Additional cardio: 45 minute outdoor walk

    Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  30. #1530
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 6,238
    Rep Power: 50394
    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)
    ajdahlheimer is offline
    Week 5
    Day 3 (Arms)

    Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk)

    Cable Curls from squatting position
    80x8
    80x8
    80x8

    Standing Dumbbell Curls (dumbbells)
    50x9
    50x9
    50x9

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

    Rope Hammer Curls
    100x10
    100x10
    100x10

    Standing Curls (Swiss Bar - narrow grip)
    95x10
    95x10
    95x10

    Dumbbell Wrist Curls
    45x20
    45x20
    45x20

    Wrist-Roller
    3 sets of 5 with 7.5 pounds

    Hammer Curls--Rogue Bands
    3 sets of 15

    Post-workout: Gold Standard 100% Whey Protein (1.5 scoops chocolate flavor)

    Time of workout: 1 hour

    Additional cardio: 20 minute skip-rope routine

    Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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