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  1. #151
    Registered User ajdahlheimer's Avatar
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    Week 8
    Day 5 (secondary chest/ab day)

    Pre-Workout: None

    Decline Bench Press (barbell)
    265x12
    265x12
    265x12

    Close-grip Bench Press (barbell)
    210x12
    210x12
    210x12

    Leg raises (while hanging from pull-up bar)
    3 sets of 20

    Post-workout: ProMera Sports - Gluta Blast (2 scoops Mandarin flavor)

    Time of workout: 25 minutes

    Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  2. #152
    Registered User ajdahlheimer's Avatar
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    Week 8
    Day 6 (Cardio)

    Pre-Workout: None

    5k run (on treadmill)

    Post-workout: ProMera Sports - Gluta Blast (2 scoops Mandarin flavor)

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

    Other supps: None
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  3. #153
    Registered User ajdahlheimer's Avatar
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    Week 9
    Day 1 (Shoulders/Biceps)

    Pre-Workout: ProMera Sports - Amino-Tren (2 scoops Blue Raspberry flavor)

    Seated Military Press (barbell)
    215x5
    215x5
    230x3
    230x3

    Seated Military Press (dumbbell)
    60x12
    60x12
    60x12

    Seated Preacher curls (EZ bar)
    130x8
    130x8
    130x8

    Standing Dumbbell curls
    55x9 (each arm)
    55x9 (each arm)
    55x9 (each arm)

    Upright Row (EZ bar)
    180x10
    180x10
    180x10

    Pull-ups
    3 sets of 10

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

    Reverse Curls (standing w/EZ-bar)
    75x10
    75x10
    75x10

    Resistance Tube bands-OHP
    3 sets of 15

    Resistance Tube bands-Bent over row
    3 sets of 15

    Resistance Tube bands-Bicep curls
    3 sets of 15 (each arm)

    Post-workout: Phase8 (1 scoop vanilla flavor) and ProMera Sports - Gluta Blast (2 scoops Mandarin flavor)

    Time of workout: 1 hour and 30 minutes

    Other supps: Fish Oil/Omega-3's (2 soft gels) 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. #154
    Registered User ajdahlheimer's Avatar
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    Week 9
    Day 2 (Chest)

    Pre-Workout: ProMera Sports - Amino-Tren (2 scoops Blue Raspberry flavor)

    Flat Bench Press (barbell)
    305x5
    305x5
    320x3
    320x3

    Dumbbell Flies
    55x12
    55x12
    55x12

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

    Incline Bench Press (dumbbell)
    60x12
    60x12
    60x12

    Dips
    3 sets of 20

    Raised push-ups
    3 sets of 20

    Weighted Decline sit-ups (with 45 pound plate)
    3 sets of 20

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

    Resistance Tube bands-Butterflies
    3 sets of 15

    Resistance Tube bands-Pulls
    3 sets of 15 (each arm)

    Post-workout: Phase8 (1 scoop vanilla flavor) and ProMera Sports - Gluta Blast (2 scoops Mandarin flavor)

    Time of workout: 1 hour and 25 minutes

    Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin
    Last edited by ajdahlheimer; 11-10-2014 at 03:04 PM.
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  5. #155
    Registered User Jbizzlechizzle's Avatar
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    Thumbs up

    Damn, AJ... Killing with the volume once again. Much Respect!
    My vids: youtube.com/channel/UCXYsnKrrmhI9oPzfzkn8NsA
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  6. #156
    does curls in power racks yaaar's Avatar
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    My chest just got sore from reading today's workout
    Don't listen to me, I'm in terrible shape.

    ᕕ( ᐛ )ᕗ S̶m̶2̶s̶m̶ Bm2bm crew (---S̶q̶u̶a̶t̶ Bench Moar to S̶q̶u̶a̶t̶ Bench Moar---)
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  7. #157
    Registered User mirroroferised's Avatar
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    Strong benching
    365 255 480 in April! ...2019
    ☻/
    /▌
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  8. #158
    Recovering InternetTuffGuy's Avatar
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    Wow man, hell of a workout. Gotta have a lot of gas in the tank for that session.
    "Sammiches are like sets of 20 rep squats; if you need a second one, the first one wasn't heavy enough." - DuracellBunny
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  9. #159
    Hiding otter mode raynerd's Avatar
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    Crazy strong on the flat/inclines, awesome AJ!
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  10. #160
    Registered User ajdahlheimer's Avatar
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    Location: Saint Paul, Minnesota, United States
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    ajdahlheimer is offline
    Originally Posted by Jbizzlechizzle View Post
    Damn, AJ... Killing with the volume once again. Much Respect!
    Originally Posted by yaaar View Post
    My chest just got sore from reading today's workout
    Originally Posted by mirroroferised View Post
    Strong benching
    Originally Posted by InternetTuffGuy View Post
    Wow man, hell of a workout. Gotta have a lot of gas in the tank for that session.
    Originally Posted by raynerd View Post
    Crazy strong on the flat/inclines, awesome AJ!
    Sometimes you gotta let the big dog eat!!!!
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  11. #161
    does curls in power racks yaaar's Avatar
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    Originally Posted by ajdahlheimer View Post
    Sometimes you gotta let the big dog eat!!!!
    Woof!
    Don't listen to me, I'm in terrible shape.

    ᕕ( ᐛ )ᕗ S̶m̶2̶s̶m̶ Bm2bm crew (---S̶q̶u̶a̶t̶ Bench Moar to S̶q̶u̶a̶t̶ Bench Moar---)
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  12. #162
    Registered User ajdahlheimer's Avatar
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    Week 9
    Day 3 (Accessory Day)

    Pre-Workout: ProMera Sports - Amino-Tren (2 scoops Blue Raspberry flavor)

    Dumbbell Rows
    60x12 (each arm)
    60x12 (each arm)
    60x12 (each arm)

    Lateral raises (dumbbell)
    50x10
    50x10
    50x10

    Single arm tricep pulley
    50x12 (each arm)
    50x12 (each arm)
    50x12 (each arm)

    Shoulder shrugs (barbell)
    275x15
    275x15
    275x15

    Shoulder shrugs (dumbbell)
    60x25
    60x25
    60x25

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

    Front raises (dumbbell)
    40x10 (each arm)

    Resistance Tube bands-Lateral raises
    3 sets of 15

    Resistance Tube bands-Behind head triceps extensions
    3 sets of 15

    Behind head triceps extensions (dumbbell)
    60x15
    60x15
    60x15

    Leg raises (while hanging from pull-up bar)
    3 sets of 20

    Post-workout: ProMera Sports - Gluta Blast (2 scoop Mandarin flavor) and Phase8 (1 scoop Vanilla flavor)

    Time of workout: 1 hour and 10 minutes

    Other supps: Fish Oil/Omega-3's (3 soft gels) 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. #163
    dad bod GKC45's Avatar
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    Are you sure you're man enough for blue raspberry?

    That's some nice tricep and yoke work. That will keep you looking jacked.

    Just show up. Move some iron. Put in the time. Eat enough food.
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  14. #164
    Registered User ajdahlheimer's Avatar
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    Originally Posted by GKC45 View Post
    Are you sure you're man enough for blue raspberry?
    When they send you it for free--you don't complain about flavors, broseph.


    Now excuse me while I borrow those 45's........
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  15. #165
    Registered User ajdahlheimer's Avatar
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    Week 9
    Day 4 (Cardio)

    Pre-Workout: None

    5k run (on treadmill)

    Post-workout: ProMera Sports - Gluta Blast (2 scoops Mandarin flavor)

    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 (3 soft gels) and a Multi-vitamin
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  16. #166
    Registered User Jbizzlechizzle's Avatar
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    Jbizzlechizzle is offline
    Originally Posted by ajdahlheimer View Post
    Week 9
    Day 4 (Cardio)

    Pre-Workout: None

    5k run (on treadmill)

    Post-workout: ProMera Sports - Gluta Blast (2 scoops Mandarin flavor)

    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 (3 soft gels) and a Multi-vitamin
    You run more in a day than I do in a month. Keep cruising homie.
    My vids: youtube.com/channel/UCXYsnKrrmhI9oPzfzkn8NsA
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  17. #167
    Registered User ajdahlheimer's Avatar
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    Originally Posted by Jbizzlechizzle View Post
    You run more in a day than I do in a month. Keep cruising homie.
    These guns run from no one!
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  18. #168
    Registered User ajdahlheimer's Avatar
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    Week 9
    Day 5 (secondary chest/ab day)

    Pre-Workout: None

    Decline Bench Press (barbell)
    265x12
    265x12
    265x12

    Close-grip Bench Press (barbell)
    210x12
    210x12
    210x12

    Leg raises (while hanging from pull-up bar)
    3 sets of 20

    Post-workout: ProMera Sports - Gluta Blast (2 scoops Mandarin flavor)

    Time of workout: 25 minutes

    Other supps: Fish Oil/Omega-3's (3 soft gels) 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. #169
    dad bod GKC45's Avatar
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    I thought you were going to give up all this heavy lifting and go on the chick fil a diet?
    Just show up. Move some iron. Put in the time. Eat enough food.
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  20. #170
    Registered User ajdahlheimer's Avatar
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    Originally Posted by GKC45 View Post
    I thought you were going to give up all this heavy lifting and go on the chick fil a diet?
    Oatmeal, fruit, greek yogurt, and tuna out of the can for me today, broseph!
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  21. #171
    Registered User ajdahlheimer's Avatar
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    Week 9
    Day 6 (Cardio)

    Pre-Workout: None

    5k run (on treadmill)

    Post-workout: ProMera Sports - Gluta Blast (2 scoops Mandarin flavor)

    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 (2 soft gels) and a Multi-vitamin
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  22. #172
    Registered User ajdahlheimer's Avatar
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    Week 10
    Day 1 (Shoulders/Biceps)

    Pre-Workout: ProMera Sports - Amino-Tren (2 scoops Blue Raspberry flavor)

    Seated Military Press (barbell)
    215x5
    215x5
    230x3
    230x3

    Seated Military Press (dumbbell)
    60x12
    60x12
    60x12

    Standing barbell curls (EZ bar)
    115x10
    115x10
    115x10

    Standing Dumbbell curls
    55x9 (each arm)
    55x9 (each arm)
    55x9 (each arm)

    Upright Row (EZ bar)
    180x10
    180x10
    180x10

    Pull-ups
    3 sets of 10

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

    Reverse Curls (standing w/EZ-bar)
    75x10
    75x10
    75x10

    Resistance Tube bands-OHP
    3 sets of 15

    Resistance Tube bands-Bent over row
    3 sets of 15

    Resistance Tube bands-Bicep curls
    3 sets of 15 (each arm)

    Post-workout: Phase8 (1 scoop vanilla flavor) and ProMera Sports - Gluta Blast (2 scoops Mandarin flavor)

    Time of workout: 1 hour and 30 minutes

    Other supps: Fish Oil/Omega-3's (2 soft gels) and a Multi-vitamin
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  23. #173
    Registered User Jbizzlechizzle's Avatar
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    Your military press numbers make me ill. As a matter of fact, most of your numbers make me ill. Keep up the great work brah.
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  24. #174
    Bloody but unbowed fittofattofit's Avatar
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    The volume of work in your workouts is huge, you've got great stamina .. it looks like you don't have much time for rest during that 90 minutes. Great strength on those seated MPs .. way better than my bench
    "Better to wear out than rust out!"

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  25. #175
    Registered User ajdahlheimer's Avatar
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    Originally Posted by Jbizzlechizzle View Post
    Your military press numbers make me ill. As a matter of fact, most of your numbers make me ill. Keep up the great work brah.
    Originally Posted by fittofattofit View Post
    The volume of work in your workouts is huge, you've got great stamina .. it looks like you don't have much time for rest during that 90 minutes. Great strength on those seated MPs .. way better than my bench
    Thanks. I think next 12 week cycle (so in about 3 weeks), I am going to start doing them behind the head. Just so I can reduce the amount of weight/strain and also work some other areas of the back/shoulders. I'm a solo-lifter (no spotter), so it really is getting difficult to initially push the weight off the rack.
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  26. #176
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    Week 9
    Day 2 (Chest)

    Pre-Workout: ProMera Sports - Amino-Tren (2 scoops Blue Raspberry flavor)

    Flat Bench Press (barbell)
    305x5
    305x5
    320x3
    320x3

    Dumbbell Flies
    55x12
    55x12
    55x12

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

    Incline Bench Press (dumbbell)
    60x12
    60x12
    60x12

    Dips
    3 sets of 20

    Raised push-ups
    3 sets of 20

    Weighted Decline sit-ups (with 45 pound plate)
    3 sets of 20

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

    Resistance Tube bands-Butterflies
    3 sets of 15

    Resistance Tube bands-Pulls
    3 sets of 15 (each arm)

    Post-workout: Phase8 (1 scoop vanilla flavor) and ProMera Sports - Gluta Blast (2 scoops Mandarin flavor)

    Time of workout: 1 hour and 15 minutes

    Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin
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  27. #177
    Registered User ajdahlheimer's Avatar
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    Week 10
    Day 3 (Accessory Day)

    Pre-Workout: ProMera Sports - Amino-Tren (2 scoops Blue Raspberry flavor)

    Triceps Kickbacks (dumbbell)
    45x10 (each arm)
    45x10 (each arm)
    45x10 (each arm)

    Lateral raises (dumbbell)
    50x10
    50x10
    50x10

    Single arm tricep pulley
    50x12 (each arm)
    50x12 (each arm)
    50x12 (each arm)

    Shoulder shrugs (barbell)
    275x15
    275x15
    275x15

    Shoulder shrugs (dumbbell)
    60x25
    60x25
    60x25

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

    Front raises (dumbbell)
    40x10 (each arm)

    Resistance Tube bands-Lateral raises
    3 sets of 15

    Resistance Tube bands-Behind head triceps extensions
    3 sets of 15

    Behind head triceps extensions (dumbbell)
    60x15
    60x15
    60x15

    Leg raises (while hanging from pull-up bar)
    3 sets of 20

    Post-workout: ProMera Sports - Gluta Blast (2 scoop Mandarin flavor)

    Time of workout: 1 hour and 5 minutes

    Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin
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  28. #178
    dad bod GKC45's Avatar
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    Seems kind of light for you. Were you tired today?
    Just show up. Move some iron. Put in the time. Eat enough food.
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  29. #179
    Registered User ajdahlheimer's Avatar
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    Originally Posted by GKC45 View Post
    Seems kind of light for you. Were you tired today?
    Never go too heavy on my accessory day. Just hit specific muscle groups. But yes, didn't sleep for shat last night.
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  30. #180
    Recovering InternetTuffGuy's Avatar
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    Impressive benching AJ. The volume you put in each session is great. Do those sessions take very long?
    "Sammiches are like sets of 20 rep squats; if you need a second one, the first one wasn't heavy enough." - DuracellBunny
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