AJ's Big Arms => Big Paychecks journal

**ajdahlheimer** · 08-02-2018, 04:50 AM

Week 10
Day 4 (Legs/Traps/Triceps)

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

Back Squats
290x5
290x5
310x3
310x3

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: 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** · 08-03-2018, 07:13 AM

Week 10
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** · 08-03-2018, 07:14 AM

Week 10
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

**ajdahlheimer** · 08-06-2018, 05:05 AM

Week 11
Day 1 (Back)

Pre-Workout: None

Snatch-grip Deads (barbell)
235x12
285x8
310x5
335x3

T-Bar Rows (barbell)
195x10
195x10
195x10

Reverse Flies super-set with lateral raises
35x10
35x10
35x10

Face-Pulls (cable)
85x12
85x12
85x12

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** · 08-07-2018, 04:49 AM

Week 11
Day 2 (Chest/Shoulders)

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

Incline Bench Press (Barbell)
255x5
255x5
270x3
270x3

Standing Overhead Press (Barbell - Behind Head)
170x5
170x5
190x3
190x3

Incline Bench Press (Dumbbells)
85x10
85x10
85x10

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)
70x10
70x10
70x10

DB Floor Flies into Hex Press (Dumbbells)
35x10
35x10
35x10

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** · 08-08-2018, 04:51 AM

Week 11
Day 3 (Arms)

Pre-Workout: None

Cable Curls from squatting position
80x8
80x8
80x8

Standing Dumbbell Curls (dumbbells)
55x9
55x9
55x9

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** · 08-09-2018, 04:44 AM

Week 11
Day 4 (Legs/Traps/Triceps)

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

Back Squats
290x5
290x5
310x3
310x3

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

Time of workout: 1 hour

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** · 08-10-2018, 04:28 AM

Week 11
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: None

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

**ajdahlheimer** · 08-11-2018, 09:04 AM

Week 11
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

**ajdahlheimer** · 08-13-2018, 04:36 AM

Week 12
Day 1 (Back)

Pre-Workout: None

Snatch-grip Deads (barbell)
235x12
285x8
310x5
335x3

T-Bar Rows (barbell)
195x10
195x10
195x10

Reverse Flies super-set with lateral raises
35x10
35x10
35x10

Face-Pulls (cable)
85x12
85x12
85x12

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** · 08-14-2018, 06:08 AM

Week 12
Day 2 (Chest/Shoulders)

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

Incline Bench Press (Barbell)
260x5
260x5
275x3
275x3

Standing Overhead Press (Barbell - Behind Head)
170x5
170x5
190x3
190x3

Incline Bench Press (Dumbbells)
85x10
85x10
85x10

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)
70x10
70x10
70x10

DB Floor Flies into Hex Press (Dumbbells)
35x10
35x10
35x10

Post-workout: Chicken breast

Time of workout: 1 hour

Additional cardio: 1 hour outdoor walk

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

Note: Proud of those last couple working sets on Incline Bench. Last time I did 275x3--I was probably 25 pounds heavier than I am now.

**ajdahlheimer** · 08-16-2018, 05:38 AM

Week 12
Day 4 (Legs/Traps/Triceps)

Pre-Workout: Eggs, toast, oat meal.

Back Squats
290x5
290x5
310x3
310x3

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

Additional cardio: Painted all fkn day

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

**ajdahlheimer** · 08-16-2018, 05:39 AM

Week 12
Day 3 (Arms)

Pre-Workout: None

Cable Curls from squatting position
80x8
80x8
80x8

Standing Dumbbell Curls (dumbbells)
55x9
55x9
55x9

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** · 08-16-2018, 05:40 AM

Week 12
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: None

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

**ajdahlheimer** · 08-17-2018, 08:39 AM

Week 12
Day 6 (cardio)

Pre-Workout: Coffee

3.5 mile outdoor run

Time of run: 32 minutes

Post-workout: Oat meal w/ bananas

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

Note: Beautiful morning. That's a wrap on this 12 week cycle. Deload week forthcoming.

**ajdahlheimer** · 08-28-2018, 04:40 AM

Week 1
Day 1 (Back)

Pre-Workout: None

Snatch-grip Deads (barbell)
225x12
275x8
305x5
335x3

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

Upright Rows (EZ bar)
155x10
155x10
155x10

Face-Pulls (cable)
90x10
90x10
90x10

Lat-pullowns
180x10
180x10
180x10

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

Seated Cable Rows
180x10
180x10
180x10

Post-workout: Optimum Nutrition Micronized Creatine Powder (5g)

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** · 08-29-2018, 04:51 AM

Week 1
Day 2 (Chest/Shoulders)

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

Flat Bench Press (Barbell)
225x12
225x12
240x8
240x8

Standing Log Press (Swiss Bar) +
105x12
105x12
125x8
125x8

Standing OHP (Dumbbells)
60x10
60x10
60x10

Dumbbell Flies
50x10
50x10
50x10

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)
70x10
70x10
70x10

DB Floor Flies into Hex Press (Dumbbells)
35x10
35x10
35x10

Post-workout: Optimum Nutrition Micronized Creatine Powder (5g), 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** · 08-30-2018, 04:41 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 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: Optimum Nutrition Micronized Creatine Powder (5g), 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

**ajdahlheimer** · 08-31-2018, 05:11 AM

Week 1
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: Optimum Nutrition Micronized Creatine Powder (5g), Gold Standard 100% Whey Protein (1.5 scoops chocolate flavor)

Time of workout: 1 hour

Additional cardio: 1 hour and 15 minute outdoor walk

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

**ajdahlheimer** · 08-31-2018, 07:57 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[/QUOTE]

**ajdahlheimer** · 09-03-2018, 09:36 AM

Week 1
Day 6 (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: Optimum Nutrition Micronized Creatine Powder (5g)

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

**ajdahlheimer** · 09-03-2018, 09:37 AM

Week 2
Day 1 (Back)

Pre-Workout: None

Snatch-grip Deads (barbell)
225x12
275x8
305x5
335x3

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

Upright Rows (EZ bar)
155x10
155x10
155x10

Face-Pulls (cable)
90x10
90x10
90x10

Lat-pullowns
180x10
180x10
180x10

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

Seated Cable Rows
180x10
180x10
180x10

Post-workout: Optimum Nutrition Micronized Creatine Powder (5g)

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** · 09-03-2018, 09:38 AM

Week 2
Day 2 (Chest/Shoulders)

Pre-Workout: None

Flat Bench Press (Barbell)
230x12
230x12
245x8
245x8

Standing Log Press (Swiss Bar) +
115x12
115x12
135x8
135x8

Standing OHP (Dumbbells)
60x10
60x10
60x10

Dumbbell Flies
50x10
50x10
50x10

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)
70x10
70x10
70x10

DB Floor Flies into Hex Press (Dumbbells)
35x10
35x10
35x10

Post-workout: Optimum Nutrition Micronized Creatine Powder (5g)

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** · 09-05-2018, 05:47 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 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: Optimum Nutrition Micronized Creatine Powder (5g), 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

**ajdahlheimer** · 09-06-2018, 04:46 AM

Week 2
Day 4 (Legs/Traps/Triceps)

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

Back Squats
235x12
235x12
255x8
255x8

Barbell Shrugs
345x15
345x15
345x15

Dumbbell Shrugs
60x25
60x25
60x25

Tricep push-down with 20" bar
105x10
105x10
105x10

Tricep rope push-downs
90x10
90x10
90x10

Overhead Rope-Extension
70x10
70x10
70x10

Post-workout: Optimum Nutrition Micronized Creatine Powder (5g), Gold Standard 100% Whey Protein (1.5 scoops chocolate flavor)

Time of workout: 1 hour

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** · 09-07-2018, 04:14 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: Optimum Nutrition Micronized Creatine Powder (5g), 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** · 09-08-2018, 03:54 PM

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

**ajdahlheimer** · 09-08-2018, 03:56 PM

Week 3
Day 1 (Back)

Pre-Workout: Bacon & Eggs

Snatch-grip Deads (barbell)
235x12
285x8
315x5
345x3

T-Bar Rows (barbell)
195x10
195x10
195x10

Upright Rows (EZ bar)
165x10
165x10
165x10

Face-Pulls (cable)
90x10
90x10
90x10

Lat-pullowns
180x10
180x10
180x10

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

Seated Cable Rows
180x10
180x10
180x10

Post-workout: Optimum Nutrition Micronized Creatine Powder (5g)

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** · 09-11-2018, 04:52 AM

Week 3
Day 2 (Chest/Shoulders)

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

Flat Bench Press (Barbell)
230x12
230x12
245x8
245x8

Standing Log Press (Swiss Bar) +
120x12
120x12
140x8
140x8

Standing OHP (Dumbbells)
60x10
60x10
60x10

Dumbbell Flies
50x10
50x10
50x10

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)
75x10
75x10
75x10

DB Floor Flies into Hex Press (Dumbbells)
35x10
35x10
35x10

Post-workout: Optimum Nutrition Micronized Creatine Powder (5g), 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

**ajdahlheimer** · 09-12-2018, 05:14 AM

Week 3
Day 3 (Arms)

Pre-Workout: None

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: Optimum Nutrition Micronized Creatine Powder (5g), 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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