AJ's Big Arms => Big Paychecks journal

**ajdahlheimer** · 05-29-2018, 05:53 AM

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

**ajdahlheimer** · 05-30-2018, 06:38 AM

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

**ajdahlheimer** · 05-31-2018, 07:05 AM

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.

**ajdahlheimer** · 06-01-2018, 05:38 AM

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

**ajdahlheimer** · 06-02-2018, 11:02 AM

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.

**ajdahlheimer** · 06-02-2018, 11:03 AM

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

**ajdahlheimer** · 06-04-2018, 05:19 AM

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.

**ajdahlheimer** · 06-05-2018, 04:57 AM

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

**ajdahlheimer** · 06-06-2018, 04:45 AM

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

**ajdahlheimer** · 06-07-2018, 04:43 AM

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

**ajdahlheimer** · 06-08-2018, 04:27 AM

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

**ajdahlheimer** · 06-08-2018, 06:10 AM

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!

**Payton1221** · 06-08-2018, 07:15 AM

Originally Posted by ajdahlheimer

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.

**ajdahlheimer** · 06-11-2018, 04:42 AM

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

**ajdahlheimer** · 06-12-2018, 04:49 AM

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

**ajdahlheimer** · 06-13-2018, 04:42 AM

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.

**ajdahlheimer** · 06-14-2018, 04:55 AM

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.

**polishedball** · 06-14-2018, 06:50 AM

great work and numbers!

make me want to start writing down more in my journal.

**ajdahlheimer** · 06-14-2018, 06:52 AM

Originally Posted by polishedball

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

**ajdahlheimer** · 06-15-2018, 05:15 AM

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

**ajdahlheimer** · 06-15-2018, 06:11 AM

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.

**ajdahlheimer** · 06-18-2018, 04:33 AM

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

**ajdahlheimer** · 06-19-2018, 05:37 AM

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

**ajdahlheimer** · 06-20-2018, 04:36 AM

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

**ajdahlheimer** · 06-25-2018, 04:49 AM

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

**ajdahlheimer** · 06-25-2018, 04:50 AM

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

**ajdahlheimer** · 06-25-2018, 04:51 AM

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

**ajdahlheimer** · 06-25-2018, 05:50 AM

A few progress shots from my diet I began in March:

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

**ajdahlheimer** · 06-26-2018, 04:44 AM

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

**ajdahlheimer** · 06-27-2018, 04:41 AM

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

Thread: AJ's Big Arms => Big Paychecks journal

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