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  1. #1711
    Registered User ajdahlheimer's Avatar
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    Location: Saint Paul, Minnesota, United States
    Age: 39
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    Originally Posted by JohnButz View Post
    Strong work! Arms had to be pumped to the max after the dips at the end.
    Yep, was pretty much to full exhaustion at the last rep there which is just the way I wanted. Thanks for following my journal.

    -AJ
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  2. #1712
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
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    ajdahlheimer is offline
    Week 10
    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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  3. #1713
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 6,227
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    ajdahlheimer is offline
    Week 11
    Day 1 (Back)

    Pre-Workout: None

    Snatch-grip Deads (barbell) - with 3 second TUT on negative
    295x8
    305x8
    305x8
    315x8

    T-Bar Rows (barbell)
    225x8
    225x8
    225x8

    Upright Rows (EZ bar)
    195x8
    195x8
    195x8

    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
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  4. #1714
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 6,227
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    ajdahlheimer is offline
    Week 11
    Day 2 (Chest/Shoulders/Bi's/Tri's)

    Pre-Workout: None

    Dumbbell Bench Press
    110x8
    110x8
    110x8

    Flat Bench Press (Swiss Bar)
    255x8
    255x8
    255x8

    Standing One-armed Landmine Presses
    100x8
    100x8
    100x8

    Pin-Press (Barbell - forehead height)
    195x8
    195x8
    195x8

    Cable Curls from squatting position
    85x8
    85x8
    85x8

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

    Tricep push-down with 20" bar
    120x8
    120x8
    120x8

    Tricep rope push-downs
    105x8
    105x8
    105x8

    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
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  5. #1715
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 6,227
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    ajdahlheimer is offline
    Week 11
    Day 3 (Back/Abs)

    Pre-Workout: Spinach salad with Chicken breast

    Seated Cable Rows
    245x8
    245x8
    245x8

    Lat-pullowns
    220x8
    220x8
    220x8

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

    Meadows Rows super set with Landmine Rows
    55x8
    55x8
    55x8

    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: 20 minute skip-rope routine

    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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  6. #1716
    Registered User ajdahlheimer's Avatar
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    Location: Saint Paul, Minnesota, United States
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    ajdahlheimer is offline
    Week 11
    Day 4 (Legs/Traps)

    Pre-Workout: Banana

    Back Squats
    280x8
    280x8
    280x8
    280x8

    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: 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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  7. #1717
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 6,227
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    ajdahlheimer is offline
    Week 11
    Day 5 (Chest/Shoulders/Bi's/Tri's)

    Pre-Workout: None

    Inclined Bench Press (Barbell)
    260x8
    260x8
    260x8

    Dumbbell Flies
    60x8
    60x8
    60x8

    Military Press (Barbell)
    190x8
    190x8
    190x8

    Lateral Raises (Dumbbells)
    50x8
    50x8
    50x8

    Standing Dumbbell Curls (dumbbells)
    55x8
    55x8
    55x8

    Standing Curls (Swiss Bar)
    125x8
    125x8
    125x8

    Overhead Rope-Extension
    80x8
    80x8
    80x8

    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
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  8. #1718
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 6,227
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    ajdahlheimer is offline
    Week 11
    Day 6 (Cardio)

    Pre-Workout: None

    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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  9. #1719
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 6,227
    Rep Power: 50005
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    ajdahlheimer is offline
    Week 12
    Day 1 (Back)

    Pre-Workout: None

    Snatch-grip Deads (barbell) - with 3 second TUT on negative
    300x8
    310x8
    300x8
    320x8

    T-Bar Rows (barbell)
    230x8
    230x8
    230x8

    Upright Rows (EZ bar)
    195x8
    195x8
    195x8

    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

    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
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  10. #1720
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 6,227
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    ajdahlheimer is offline
    Week 12
    Day 2 (Chest/Shoulders/Bi's/Tri's)

    Pre-Workout: None

    Dumbbell Bench Press
    110x8
    110x8
    110x8

    Flat Bench Press (Swiss Bar)
    255x8
    255x8
    255x8

    Standing One-armed Landmine Presses
    105x8
    105x8
    105x8

    Pin-Press (Barbell - forehead height)
    200x8
    200x8
    200x8

    Cable Curls from squatting position
    85x8
    85x8
    85x8

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

    Tricep push-down with 20" bar
    120x8
    120x8
    120x8

    Tricep rope push-downs
    105x8
    105x8
    105x8

    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
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  11. #1721
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 6,227
    Rep Power: 50005
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    ajdahlheimer is offline
    Week 12
    Day 3 (Legs/Traps)

    Pre-Workout: Chicken & Rice

    Back Squats
    280x8
    280x8
    280x8
    280x8

    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: None

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

    Note: Should have upped the weight. These squats were way to easy. Might have been a little more carbed up than normal.
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  12. #1722
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 6,227
    Rep Power: 50005
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    ajdahlheimer is offline
    Week 12
    Day 4 (Back/Abs)

    Pre-Workout: Banana

    Seated Cable Rows
    245x8
    245x8
    245x8

    Lat-pullowns
    230x8
    230x8
    230x8

    Face-Pulls (cable)
    110x10
    110x10
    110x10

    Meadows Rows super set with Landmine Rows
    55x8
    55x8
    55x8

    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: 20 minute skip-rope routine

    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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  13. #1723
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 6,227
    Rep Power: 50005
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    ajdahlheimer is offline
    Week 12
    Day 5 (Chest/Shoulders/Bi's/Tri's)

    Pre-Workout: None

    Inclined Bench Press (Barbell)
    260x8
    260x8
    260x8

    Dumbbell Flies
    60x8
    60x8
    60x8

    Military Press (Barbell)
    190x8
    190x8
    190x8

    Lateral Raises (Dumbbells)
    50x8
    50x8
    50x8

    Standing Dumbbell Curls (dumbbells)
    55x8
    55x8
    55x8

    Standing Curls (Swiss Bar)
    125x8
    125x8
    125x8

    Overhead Rope-Extension
    80x8
    80x8
    80x8

    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
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  14. #1724
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 6,227
    Rep Power: 50005
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer 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 12
    Day 6 (Cardio)

    Pre-Workout: None

    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
    Reply With Quote

  15. #1725
    Registered User ajdahlheimer's Avatar
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    Location: Saint Paul, Minnesota, United States
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    Finished up another 12 week workout cycle. Feels like I made some nice strength gains during it sticking with the 8 rep ranges the whole time. Deloading this week. Probably do some body-weight stuff, abs, and cardio just for something to do. Good week to lift workout w/my son. Hope to take a video at some point this week and post it up for a PR set.

    -AJ
    Epic Beard Man crew

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  16. #1726
    Registered User JohnButz's Avatar
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    Originally Posted by ajdahlheimer View Post
    Finished up another 12 week workout cycle. Feels like I made some nice strength gains during it sticking with the 8 rep ranges the whole time. Deloading this week. Probably do some body-weight stuff, abs, and cardio just for something to do. Good week to lift workout w/my son. Hope to take a video at some point this week and post it up for a PR set.

    -AJ
    Congrats on finishing up the cycle AJ! Enjoy the deload week.
    Workout Log:
    https://forum.bodybuilding.com/showthread.php?t=177099771
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  17. #1727
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
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    -Did some pull-up drops sets and some ab work with my son. Followed by a 20 minute skip-rope routine. Always feeling energized during deload week.
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  18. #1728
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
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    -Did some biceps stuff and ran a 5k on my treadmill. Still on deload, but have to do "something" just to feel normal.

    Also,

    Probably had one more in me, but whatever....didn't want to wake up my son to spot me. Beard Life.




    Definitely made some significant strength gains during that last 12 week cycle of lifting.
    Epic Beard Man crew

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  19. #1729
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
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    -Did some lighter squats and then a 20 minute skip-rope routine. Rest day today and then kicking off another 12 week cycle most likely on Saturday. I've been pretty good about my diet of late and went down a loop on my weight lifting belt. That's not a bad thing to happen prior to starting your "real diet" in a bit here........

    -AJ
    Epic Beard Man crew

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  20. #1730
    Registered User ajdahlheimer's Avatar
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    Week 1
    Day 1 (Back)

    Pre-Workout: None

    Snatch-grip Deads (barbell) +
    245x12
    245x12
    255x12
    255x12

    T-Bar Rows (barbell)
    205x12
    205x12
    205x12

    Upright Rows (EZ bar)
    175x12
    175x12
    175x12

    Cable rows w/rope
    120x12
    120x12
    120x12

    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

    Additional cardio: None

    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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  21. #1731
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
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    Week 1
    Day 2 (Chest/Shoulders/Bi's/Tri's)

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

    Flat Bench Press (Barbell) +
    235x12
    235x12
    235x12

    Flat Bench Press (Swiss Bar) - Mid-Grip +
    185x12
    185x12
    185x12

    Standing One-armed Landmine Presses
    90x12
    90x12
    90x12

    Pin-Press (Barbell - chin height)
    145x12
    145x12
    145x12

    Cable Curls from squatting position
    85x8
    85x8
    85x8

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

    Tricep push-down with 20" bar
    100x12
    100x12
    100x12

    Tricep rope push-downs
    85x12
    85x12
    85x12

    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
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    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  22. #1732
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
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    Week 1
    Day 3 (Legs/Traps)

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

    Back Squats
    235x12
    235x12
    245x12
    245x12

    Barbell Shrugs
    385x15
    385x15
    385x15

    Dumbbell Shrugs
    60x25
    60x25
    60x25

    Post-workout: None

    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
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  23. #1733
    Registered User ajdahlheimer's Avatar
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    Week 1
    Day 4 (Back/Abs)

    Pre-Workout: Banana

    Seated Cable Rows
    225x12
    225x12
    225x12

    Lat-pullowns
    200x12
    200x12
    200x12

    T-Bar Pulldowns
    185x12
    185x12
    185x12

    Meadows Rows super set with Landmine Rows
    45x10
    45x10
    45x10

    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: 20 minute skip-rope routine

    Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
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  24. #1734
    Registered User ajdahlheimer's Avatar
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    Week 1
    Day 5 (Chest/Shoulders/Bi's/Tri's)

    Pre-Workout: Spinach salad w/chicken breast

    Single Arm Inclined Bench Press (Dumbells)
    80x12
    80x12
    80x12

    Dumbbell Flies
    55x12
    55x12
    55x12

    Military Press (Barbell)
    155x12
    155x12
    155x12

    Lateral Raises (Dumbbells)
    45x12
    45x12
    45x12

    Standing Dumbbell Curls (dumbbells)
    45x10
    45x10
    45x10

    Standing Rope Cable Curls
    85x12
    85x12

    Overhead Rope-Extension
    70x12
    70x12
    70x12

    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
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    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  25. #1735
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
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    Age: 39
    Posts: 6,227
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    Week 1
    Day 6 (Cardio)

    Pre-Workout: None

    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

    Note: Fasted Cardio. First time in quite a while. Tough sledding.
    Epic Beard Man crew

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  26. #1736
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 6,227
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    Week 2
    Day 1 (Back)

    Pre-Workout: Bacon & Cheese Omelet

    Snatch-grip Deads (barbell) +
    255x12
    255x12
    265x12
    265x12

    T-Bar Rows (barbell)
    210x12
    210x12
    210x12

    Upright Rows (EZ bar)
    175x12
    175x12
    175x12

    Cable rows w/rope
    120x12
    120x12
    120x12

    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 30 minutes

    Additional cardio: None

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

    Note: This was an absolutely grueling workout. I was sweating bullets and felt like I was close to vomiting a few different times, so I had to increase my time between sets. Got it done though and was absolutely pumped up post-workout.
    Epic Beard Man crew

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  27. #1737
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 6,227
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    Week 2
    Day 2 (Chest/Shoulders/Bi's/Tri's)

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

    Flat Bench Press (Barbell) +
    240x12
    240x12
    240x12

    Flat Bench Press (Swiss Bar) - Mid-Grip +
    190x12
    190x12
    190x12

    Standing One-armed Landmine Presses
    90x12
    90x12
    90x12

    Pin-Press (Barbell - chin height)
    145x12
    145x12
    145x12

    Cable Curls from squatting position
    85x8
    85x8
    85x8

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

    Tricep push-down with 20" bar
    105x12
    105x12
    105x12

    Tricep rope push-downs
    90x12
    90x12
    90x12

    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

    Note: Major DOMS today. Wow.
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  28. #1738
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 6,227
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    ajdahlheimer is offline
    Week 2
    Day 3 (Legs/Traps)

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

    Back Squats
    245x12
    245x12
    255x12
    255x12

    Barbell Shrugs
    385x15
    385x15
    385x15

    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
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  29. #1739
    Registered User ajdahlheimer's Avatar
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    Location: Saint Paul, Minnesota, United States
    Age: 39
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    Week 2
    Day 4 (Back/Abs)

    Pre-Workout: None

    Seated Cable Rows
    230x12
    230x12
    230x12

    Lat-pullowns
    200x12
    200x12
    200x12

    T-Bar Pulldowns
    165x12
    165x12
    165x12

    Meadows Rows super set with Landmine Rows
    45x10
    45x10
    45x10

    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: 2 mile run on treadmill

    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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  30. #1740
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 6,227
    Rep Power: 50005
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000)
    ajdahlheimer is offline
    Week 2
    Day 5 (Chest/Shoulders/Bi's/Tri's)

    Pre-Workout: Banana

    Single Arm Inclined Bench Press (Dumbells)
    80x12
    80x12
    80x12

    Dumbbell Flies
    55x12
    55x12
    55x12

    Military Press (Barbell)
    155x12
    155x12
    155x12

    Lateral Raises (Dumbbells)
    45x12
    45x12
    45x12

    Standing Dumbbell Curls (dumbbells) +
    45x10
    45x10
    45x10

    Standing Rope Cable Curls
    85x12
    85x12

    Overhead Rope-Extension
    70x12
    70x12
    70x12

    Triceps Dips
    3 sets of 20

    Post-workout: None

    Time of workout: 1 hour

    Additional cardio: 20 minute skip-rope routine

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

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