AJ's Big Arms => Big Paychecks journal

[ajdahlheimer]

Starting a new 12 week program very different than anything I've done historically.


Week 1
Day 1 (Back)

Pre-Workout: None

Snatch-grip Deads (barbell) - with 3 second TUT on negative
275x8
285x8
295x8
295x8

T-Bar Rows (barbell)
210x8
210x8
210x8

Upright Rows (EZ bar)
170x8
170x8
170x8

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

Hanging leg raises
3 sets of 20

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

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]

Week 1
Day 2 (Chest/Shoulders/Bi's/Tri's)

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

Dumbbell Bench Press
100x8
100x8
100x8


Flat Bench Press (Swiss Bar)
225x8
225x8
225x8

Standing OHP (Dumbbells)
80x8
80x8
80x18

Pin-Press (Barbell - chin height)
165x8
165x8
165x8

Cable Curls from squatting position +
80x8
80x8
80x8

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

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

Tricep rope push-downs
85x10
85x10
85x10

Post-workout: 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

[ajdahlheimer]

Week 1
Day 4 (Legs/Traps)

Pre-Workout: None

Back Squats
255x8
255x8
255x8
255x8

Barbell Shrugs
365x15
365x15
365x15

Dumbbell Shrugs
60x25
60x25
60x25



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

Time of workout: 35 minutes

Additional cardio: None

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

[ajdahlheimer]

Week 1
Day 4 (Back/Abs)

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

Seated Cable Rows
230x8
230x8
230x8

Lat-pullowns
210x8
210x8
210x8

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

One Armed Dumbbell Rows
60x8
60x8
60x8

Cable crunches
3 sets of 25 with 85 pounds

Kneeling Crunches--Rogue Bands
3 sets of 25

Post-workout: Micronized Creatine Powder (5g)

Time of workout: 1 hour

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

[ajdahlheimer]

Week 1
Day 5 (Chest/Shoulders/Bi's/Tri's)

Pre-Workout: Oatmeal and a hard boiled egg

Inclined Bench Press (Barbell) +
225x8
225x8
225x8

Dumbbell Flies
50x8
50x8
50x8

Military Press (Barbell) +
155x8
155x8
155x8

Lateral Raises (Dumbbells)
40x8
40x8
40x8

Standing Dumbbell Curls (dumbbells)
50x8
50x8
50x8

Standing Curls (Swiss Bar)
105x8
105x8
105x8

Overhead Rope-Extension
70x10
70x10
70x10

Triceps Dips
3 sets of 20

Post-workout: 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

[ajdahlheimer]

Week 1
Day 6 (Cardio)

Pre-Workout: None

5k run (on treadmill)

Post-workout: 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

Note: Fasted Cardio.

[ajdahlheimer]

Week 2
Day 1 (Back)

Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, walnuts, almond milk) and AminoLean Energy Formula (2 scoops pink lemonade flavor w/water)

Snatch-grip Deads (barbell) - with 3 second TUT on negative
295x8
295x8
295x8
295x8

T-Bar Rows (barbell)
210x8
210x8
210x8

Upright Rows (EZ bar)
170x8
170x8
170x8

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

Hanging leg raises
3 sets of 20

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

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

Time of workout: 1 hour and 5 minutes

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

[ajdahlheimer]

Week 2
Day 2 (Chest/Shoulders/Bi's/Tri's)

Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, walnuts, almond milk) and AminoLean Energy Formula (2 scoops pink lemonade flavor w/water)

Dumbbell Bench Press
100x8
100x8
100x8


Flat Bench Press (Swiss Bar)
230x8
230x8
230x8

Standing OHP (Dumbbells)
80x8
80x8
80x8

Pin-Press (Barbell - chin height)
165x8
165x8
165x8

Cable Curls from squatting position
85x8
85x8
85x8

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

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

Tricep rope push-downs
85x10
85x10
85x10

Post-workout: Micronized Creatine Powder (5g)

Time of workout: 1 hour and 10 minutes

Additional cardio: None

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

[ajdahlheimer]

Week 2
Day 3 (Legs/Traps)

Pre-Workout: AminoLean Energy Formula (2 scoops pink lemonade flavor w/water) and a Banana

Back Squats
255x8
255x8
255x8
255x8

Barbell Shrugs
365x15
365x15
365x15

Dumbbell Shrugs
60x25
60x25
60x25



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

Time of workout: 35 minutes

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]

Week 2
Day 4 (Back/Abs)

Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, walnuts, almond milk) and AminoLean Energy Formula (2 scoops pink lemonade flavor w/water)

Seated Cable Rows
230x8
230x8
230x8

Lat-pullowns
210x8
210x8
210x8

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

One Armed Dumbbell Rows
80x8
80x8
80x8

Cable crunches
3 sets of 25 with 85 pounds

Kneeling Crunches--Rogue Bands
3 sets of 25

Post-workout: 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), Chrondroitin (275mg), and a Multi-vitamin

[ajdahlheimer]

Week 2
Day 5 (Chest/Shoulders/Bi's/Tri's)

Pre-Workout: AminoLean Energy Formula (2 scoops pink lemonade flavor w/water)

Inclined Bench Press (Barbell)
235x8
235x8
235x8

Dumbbell Flies +
50x8
50x8
50x8

Military Press (Barbell) +
160x8
160x8
160x8

Lateral Raises (Dumbbells)
40x8
40x8
40x8

Standing Dumbbell Curls (dumbbells)
50x8
50x8
50x8

Standing Curls (Swiss Bar)
105x8
105x8
105x8

Overhead Rope-Extension
70x10
70x10
70x10

Triceps Dips
3 sets of 20

Post-workout: 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]

Week 2
Day 6 (Cardio)

Pre-Workout: None

5k run (on treadmill)

Post-workout: 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

Note: Fasted Cardio.

[ajdahlheimer]

Week 3
Day 1 (Back)

Pre-Workout: None

Snatch-grip Deads (barbell) - with 3 second TUT on negative
300x8
300x8
300x8
300x8

T-Bar Rows (barbell)
210x8
210x8
210x8

Upright Rows (EZ bar)
175x8
175x8
175x8

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

Hanging leg raises
3 sets of 20

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

Post-workout: Micronized Creatine Powder (5g)

Time of workout: 1 hour and 5 minutes

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

[ajdahlheimer]

Week 3
Day 2 (Chest/Shoulders/Bi's/Tri's)

Pre-Workout: AminoLean Energy Formula (2 scoops pink lemonade flavor w/water)

Dumbbell Bench Press
105x8
105x8
105x8

Flat Bench Press (Swiss Bar)
235x8
235x8
235x8

Standing OHP (Dumbbells) +
80x8
80x8
80x8

Pin-Press (Barbell - chin height) +
165x8
165x8
165x8

Cable Curls from squatting position
85x8
85x8
85x8

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

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

Tricep rope push-downs
90x10
90x10
90x10

Post-workout: Micronized Creatine Powder (5g)

Time of workout: 1 hour and 10 minutes

Additional cardio: None

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

[ajdahlheimer]

Week 3
Day 3 (Legs/Traps)

Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk) and AminoLean Energy Formula (2 scoops pink lemonade flavor w/water)

Back Squats
260x8
260x8
260x8
260x8

Barbell Shrugs
365x15
365x15
365x15

Dumbbell Shrugs
60x25
60x25
60x25



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

Time of workout: 35 minutes

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]

Week 3
Day 4 (Back/Abs)

Pre-Workout: AminoLean Energy Formula (2 scoops pink lemonade flavor w/water)

Seated Cable Rows
240x8
240x8
240x8

Lat-pullowns
215x8
215x8
215x8

Face-Pulls (cable)
100x10
100x10
100x10

One Armed Dumbbell Rows
80x8
80x8
80x8

Cable crunches
3 sets of 25 with 85 pounds

Kneeling Crunches--Rogue Bands
3 sets of 25

Wrist-Roller
3 sets of 5 with 7.5 pounds

Post-workout: 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), Chrondroitin (275mg), and a Multi-vitamin

[ajdahlheimer]

Week 3
Day 5 (Chest/Shoulders/Bi's/Tri's)

Pre-Workout: AminoLean Energy Formula (2 scoops pink lemonade flavor w/water)

Inclined Bench Press (Barbell)
240x8
240x8
240x8

Dumbbell Flies
55x8
55x8
55x8

Military Press (Barbell) +
165x8
165x8
165x8

Lateral Raises (Dumbbells) +
40x8
40x8
40x8

Standing Dumbbell Curls (dumbbells)
50x8
50x8
50x8

Standing Curls (Swiss Bar)
115x8
115x8
115x8

Overhead Rope-Extension +
70x10
70x10
70x10

Triceps Dips
3 sets of 20

Post-workout: Micronized Creatine Powder (5g)

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]

Week 3
Day 6 (Cardio)

Pre-Workout: Coffee

5k run (on treadmill)

Post-workout: 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

[ajdahlheimer]

Week 4
Day 1 (Back)

Pre-Workout: Bacon, eggs, and AminoLean Energy Formula (2 scoops pink lemonade flavor w/water)

Snatch-grip Deads (barbell) - with 3 second TUT on negative
300x8
300x8
300x8
300x8

T-Bar Rows (barbell)
210x8
210x8
210x8

Upright Rows (EZ bar)
175x8
175x8
175x8

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

Hanging leg raises
3 sets of 20

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

Post-workout: Micronized Creatine Powder (5g)

Time of workout: 1 hour and 5 minutes

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

[ajdahlheimer]

Week 4
Day 2 (Chest/Shoulders/Bi's/Tri's)

Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk) and AminoLean Energy Formula (2 scoops pink lemonade flavor w/water)

Dumbbell Bench Press
105x8
105x8
105x8

Flat Bench Press (Swiss Bar)
240x8
240x8
240x8

Standing OHP (Dumbbells)
85x8
85x8
85x8

Pin-Press (Barbell - chin height) +
170x8
170x8
170x8

Cable Curls from squatting position
85x8
85x8
85x8

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

Tricep push-down with 20" bar +
110x8
110x8
110x8

Tricep rope push-downs
95x8
95x8
95x8

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

Time of workout: 1 hour and 10 minutes

Additional cardio: None

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

[ajdahlheimer]

Week 4
Day 3 (Legs/Traps)

Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk) and AminoLean Energy Formula (2 scoops pink lemonade flavor w/water)

Back Squats
265x8
265x8
265x8
265x8

Barbell Shrugs
365x15
365x15
365x15

Dumbbell Shrugs
60x25
60x25
60x25



Post-workout: Micronized Creatine Powder (5g)

Time of workout: 35 minutes

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]

Week 4
Day 4 (Back/Abs)

Pre-Workout: AminoLean Energy Formula (2 scoops pink lemonade flavor w/water)

Seated Cable Rows
240x8
240x8
240x8

Lat-pullowns
215x8
215x8
215x8

Face-Pulls (cable)
105x10
105x10
105x10

One Armed Dumbbell Rows
90x8
90x8
90x8

Cable crunches
3 sets of 25 with 85 pounds

Kneeling Crunches--Rogue Bands
3 sets of 25

Wrist-Roller
3 sets of 5 with 7.5 pounds

Post-workout: Micronized Creatine Powder (5g)

Time of workout: 1 hour

Additional cardio: None

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

[ajdahlheimer]

Week 4
Day 5 (Chest/Shoulders/Bi's/Tri's)

Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk), AminoLean Energy Formula (2 scoops pink lemonade flavor w/water)

Inclined Bench Press (Barbell)
245x8
245x8
245x8

Dumbbell Flies
55x8
55x8
55x8

Military Press (Barbell) +
170x8
170x8
170x8

Lateral Raises (Dumbbells) +
45x8
45x8
45x8

Standing Dumbbell Curls (dumbbells) +
50x8
50x8
50x8

Standing Curls (Swiss Bar)
120x8
120x8
120x8

Overhead Rope-Extension +
70x10
70x10
70x10

Triceps Dips
3 sets of 20

Post-workout: 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

[ajdahlheimer]

Week 5
Day 1 (Back)

Pre-Workout: None

Snatch-grip Deads (barbell) - with 3 second TUT on negative
300x8
300x8
300x8
300x8

T-Bar Rows (barbell)
210x8
210x8
210x8

Upright Rows (EZ bar)
175x8
175x8
175x8

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

Hanging leg raises
3 sets of 20

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

Post-workout: Micronized Creatine Powder (5g)

Time of workout: 1 hour and 5 minutes

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

[ajdahlheimer]

Week 5
Day 2 (Chest/Shoulders/Bi's/Tri's)

Pre-Workout: Bacon, eggs, coffee.

Dumbbell Bench Press
105x8
105x8
105x8

Flat Bench Press (Swiss Bar)
245x8
245x8
245x8

Standing OHP (Dumbbells)
85x8
85x8
85x8

Pin-Press (Barbell - chin height) +
175x8
175x8
175x8

Cable Curls from squatting position
85x8
85x8
85x8

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

Tricep push-down with 20" bar +
115x8
115x8
115x8

Tricep rope push-downs
100x8
100x8
100x8

Post-workout: Micronized Creatine Powder (5g)

Time of workout: 1 hour and 10 minutes

Additional cardio: None

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

[ajdahlheimer]

Week 5
Day 3 (Legs/Traps)

Pre-Workout: Chicken and rice

Back Squats
265x8
265x8
265x8
265x8

Barbell Shrugs
365x15
365x15
365x15

Dumbbell Shrugs
60x25
60x25
60x25

Post-workout: Micronized Creatine Powder (5g)

Time of workout: 35 minutes

Additional cardio: None

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

[ajdahlheimer]

Week 5
Day 4 (Back/Abs)

Pre-Workout: AminoLean Energy Formula (2 scoops pink lemonade flavor w/water)

Seated Cable Rows
240x8
240x8
240x8

Lat-pullowns
215x8
215x8
215x8

Face-Pulls (cable)
105x10
105x10
105x10

One Armed Dumbbell Rows
90x8
90x8
90x8

Cable crunches
3 sets of 25 with 85 pounds

Kneeling Crunches--Rogue Bands
3 sets of 25

Wrist-Roller
3 sets of 5 with 7.5 pounds

Post-workout: Micronized Creatine Powder (5g)

Time of workout: 1 hour

Additional cardio: None

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

[ajdahlheimer]

Week 5
Day 5 (Chest/Shoulders/Bi's/Tri's)

Pre-Workout: AminoLean Energy Formula (2 scoops pink lemonade flavor w/water) and a banana

Inclined Bench Press (Barbell)
250x8
250x8
250x8

Dumbbell Flies
55x8
55x8
55x8

Military Press (Barbell) +
175x8
175x8
175x8

Lateral Raises (Dumbbells)
50x8
50x8
50x8

Standing Dumbbell Curls (dumbbells) +
50x8
50x8
50x8

Standing Curls (Swiss Bar)
120x8
120x8
120x8

Overhead Rope-Extension
75x10
75x10
75x10

Triceps Dips
3 sets of 20

Post-workout: Micronized Creatine Powder (5g)

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]

Week 6
Day 1 (Back)

Pre-Workout: Chicken and rice, AminoLean Energy Formula (2 scoops pink lemonade flavor w/water)

Snatch-grip Deads (barbell) - with 3 second TUT on negative
300x8
300x8
300x8
300x8

T-Bar Rows (barbell)
210x8
210x8
210x8

Upright Rows (EZ bar)
175x8
175x8
175x8

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

Hanging leg raises
3 sets of 20

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

Post-workout: Micronized Creatine Powder (5g)

Time of workout: 1 hour and 5 minutes

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

[ajdahlheimer]

Week 5
Day 6 (Cardio)

Pre-Workout: Coffee

5k run (on treadmill)

Post-workout: 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