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  1. #1591
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,141
    Rep Power: 61066
    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
    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 peanut butter 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
    Epic Beard Man crew

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

  2. #1592
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,141
    Rep Power: 61066
    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: 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 peanut butter 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

  3. #1593
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,141
    Rep Power: 61066
    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: 32 minutes

    Post-workout: None

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

    Note: This run kind of sucked. Think it was the combination of the humidity climbing about halfway through and being dehydrated from the coffee I had this morning (typically do a fasted cardio).
    Epic Beard Man crew

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

  4. #1594
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,141
    Rep Power: 61066
    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 4
    Day 1 (Back)

    Pre-Workout: Bacon & Eggs

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

    T-Bar Rows (barbell)
    200x10
    200x10
    200x10

    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
    Epic Beard Man crew

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

  5. #1595
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,141
    Rep Power: 61066
    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 4
    Day 2 (Chest/Shoulders)

    Pre-Workout: None

    Flat Bench Press (Barbell)
    235x12
    235x12
    250x8
    250x8

    Standing Log Press (Swiss Bar) +
    125x12
    125x12
    145x8
    145x8

    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)
    40x10
    40x10
    40x10

    Post-workout: Optimum Nutrition Micronized Creatine Powder (5g), Gold Standard 100% Whey Protein (1.5 scoops peanut butter 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
    Reply With Quote

  6. #1596
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,141
    Rep Power: 61066
    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 4
    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
    105x10
    105x10
    105x10

    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 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
    Epic Beard Man crew

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

  7. #1597
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,141
    Rep Power: 61066
    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 4
    Day 4 (Legs/Traps/Triceps)

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

    Back Squats
    240x12
    240x12
    260x8
    260x8

    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 peanut butter 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
    Reply With Quote

  8. #1598
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,141
    Rep Power: 61066
    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 4
    Day 5 (abs)

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

    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 peanut butter 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

  9. #1599
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,141
    Rep Power: 61066
    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 4
    Day 6 (Cardio)

    Pre-Workout: Coffee

    5k run (on treadmill)

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

    Time of workout: 40 minutes (treadmill program has a warm-up walk and cool-down walk built into it).

    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. #1600
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,141
    Rep Power: 61066
    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 1 (Back)

    Pre-Workout: None

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

    T-Bar Rows (barbell)
    200x10
    200x10
    200x10

    Upright Rows (EZ bar)
    170x10
    170x10
    170x10

    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
    Epic Beard Man crew

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

  11. #1601
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,141
    Rep Power: 61066
    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: None

    Flat Bench Press (Barbell)
    255x8
    255x8
    270x5
    270x5

    Standing Log Press (Swiss Bar) +
    155x8
    155x8
    175x5
    175x5

    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)
    85x10
    85x10
    85x10

    DB Floor Flies into Hex Press (Dumbbells)
    40x10
    40x10
    40x10

    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
    Epic Beard Man crew

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

  12. #1602
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,141
    Rep Power: 61066
    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, walnuts, 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
    Epic Beard Man crew

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

  13. #1603
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,141
    Rep Power: 61066
    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 4 (Legs/Traps/Triceps)

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

    Back Squats
    265x8
    265x8
    285x5
    285x5

    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 peanut butter 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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  14. #1604
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,141
    Rep Power: 61066
    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 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)

    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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  15. #1605
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,141
    Rep Power: 61066
    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 6 (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

    Note: Ran this morning as the sun rose. High 40's for temp but not windy.
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  16. #1606
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,141
    Rep Power: 61066
    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 6
    Day 1 (Chest/Shoulders)

    Pre-Workout: None

    Flat Bench Press (Barbell)
    260x8
    260x8
    275x5
    275x5

    Standing Log Press (Swiss Bar) +
    160x8
    160x8
    180x5
    180x5

    Standing OHP (Dumbbells) +
    60x10
    60x10
    60x10

    Dumbbell Flies
    55x10
    55x10
    55x10

    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)
    85x10
    85x10
    85x10

    DB Floor Flies into Hex Press (Dumbbells)
    40x10
    40x10
    40x10

    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
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  17. #1607
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,141
    Rep Power: 61066
    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 6
    Day 2 (Back)

    Pre-Workout: None

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

    T-Bar Rows (barbell)
    200x10
    200x10
    200x10

    Upright Rows (EZ bar)
    170x10
    170x10
    170x10

    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), Gold Standard 100% Whey Protein (1.5 scoops peanut butter chocolate flavor)

    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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  18. #1608
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,141
    Rep Power: 61066
    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 6
    Day 3 (Arms)

    Pre-Workout: None

    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
    105x10
    105x10
    105x10

    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 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
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  19. #1609
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,141
    Rep Power: 61066
    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 6
    Day 4 (Legs/Traps/Triceps)

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

    Back Squats
    265x8
    265x8
    285x5
    285x5

    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 peanut butter 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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  20. #1610
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,141
    Rep Power: 61066
    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 6
    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 peanut butter 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. #1611
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,141
    Rep Power: 61066
    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 6
    Day 6 (Cardio)

    Pre-Workout: Coffee

    5k run (on treadmill)

    Post-workout: None

    Time of workout: 40 minutes (treadmill program has a warm-up walk and cool-down walk built into it).

    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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  22. #1612
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,141
    Rep Power: 61066
    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 7
    Day 1 (Chest/Shoulders)

    Pre-Workout: None

    Flat Bench Press (Barbell)
    265x8
    265x8
    280x5
    280x5

    Standing Log Press (Swiss Bar) +
    165x8
    165x8
    185x5
    185x5

    Standing OHP (Dumbbells) +
    70x10
    70x10
    70x10

    Dumbbell Flies
    55x10
    55x10
    55x10

    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)
    85x10
    85x10
    85x10

    DB Floor Flies into Hex Press (Dumbbells)
    40x10
    40x10
    40x10

    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
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  23. #1613
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,141
    Rep Power: 61066
    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 7
    Day 2 (Back)

    Pre-Workout: None

    Snatch-grip Deads (barbell)
    240x12
    290x8
    320x5
    350x3

    T-Bar Rows (barbell)
    205x10
    205x10
    205x10

    Upright Rows (EZ bar)
    170x10
    170x10
    170x10

    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: 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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  24. #1614
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,141
    Rep Power: 61066
    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 7
    Day 3 (Arms)

    Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, walnuts, 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
    105x10
    105x10
    105x10

    Standing Curls (Swiss Bar - narrow grip)
    105x10
    105x10
    105x10

    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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  25. #1615
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,141
    Rep Power: 61066
    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 7
    Day 4 (Legs/Traps/Triceps)

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

    Back Squats
    270x8
    270x8
    290x5
    290x5

    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: None

    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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  26. #1616
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,141
    Rep Power: 61066
    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 7
    Day 5 (abs)

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

    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 peanut butter 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

  27. #1617
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,141
    Rep Power: 61066
    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 7
    Day 6 (Cardio)

    Pre-Workout: Coffee

    5k run (on treadmill)

    Post-workout: None

    Time of workout: 40 minutes (treadmill program has a warm-up walk and cool-down walk built into it).

    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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  28. #1618
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,141
    Rep Power: 61066
    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 8
    Day 1 (Back)

    Pre-Workout: Bacon & Eggs

    Snatch-grip Deads (barbell)
    245x12
    295x8
    325x5
    355x3

    T-Bar Rows (barbell)
    210x10
    210x10
    210x10

    Upright Rows (EZ bar)
    170x10
    170x10
    170x10

    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: 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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  29. #1619
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,141
    Rep Power: 61066
    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 8
    Day 2 (Chest/Shoulders)

    Pre-Workout: None

    Flat Bench Press (Barbell)
    270x8
    270x8
    285x5
    285x5

    Standing Log Press (Swiss Bar) +
    170x8
    170x8
    190x5
    190x5

    Standing OHP (Dumbbells) +
    75x10
    75x10
    75x10

    Dumbbell Flies
    55x10
    55x10
    55x10

    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)
    85x10
    85x10
    85x10

    DB Floor Flies into Hex Press (Dumbbells)
    40x10
    40x10
    40x10

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

    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
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  30. #1620
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,141
    Rep Power: 61066
    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 8
    Day 3 (Arms)

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

    Cable Curls from squatting position +
    85x8
    85x8
    85x8

    Standing Curls (EZ-bar) +
    100x10
    100x10
    100x10

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

    Rope Hammer Curls
    105x10
    105x10
    105x10

    Standing Curls (Swiss Bar - narrow grip) +
    105x10
    105x10
    105x10

    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
    Epic Beard Man crew

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