AJ's Big Arms => Big Paychecks journal

**ajdahlheimer** · 03-31-2020, 05:10 AM

Week 6
Day 3 (Legs/Traps)

Pre-Workout: Nutri-Bullet Smoothie (Banana, frozen fruit, walnuts, oats, PB Fit powder, almond milk)

Back Squats
275x8
275x8
295x5
295x5

Barbell Shrugs
400x15
400x15
400x15

Dumbbell Shrugs
60x25
60x25
60x25

Post-workout: None

Time of workout: 45 minutes

Additional cardio: 20 minute skip-rope routine and one hour outdoor walk

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

Note: Finally warm enough outside to start my evening walks again.

**ajdahlheimer** · 04-01-2020, 04:52 AM

Week 6
Day 4 (Back/Abs)

Pre-Workout: None

Snatch-grip Deads (barbell)
315x8
315x8
335x5
335x5

Seated Cable Pulldowns (12" Bar)
160x10
160x10
160x10

Single Side-Delt Raises (Cable)
20x10
20x10
20x10

Seal Rows (Dumbbells)
60x12
60x12
60x12

Cable crunches
3 sets of 25 with 90 pounds

Kneeling Crunches--Rogue Bands
3 sets of 25

Wrist-Roller
3 sets of 5 with 10 pounds

Post-workout: None

Time of workout: 1 hour and 10 minutes

Additional cardio: 45 minute outdoor walk

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

**ajdahlheimer** · 04-02-2020, 05:05 AM

Week 6
Day 5 (Chest/Shoulders/Bi's/Tri's)

Pre-Workout: None

Standing Log Press (Swiss Bar)
175x8
175x8
190x5
190x5

Standing One-armed Landmine Presses
115x8
115x8
115x8

Decline Flies with Crunch (Dumbbells)
45x10
45x10
45x10

Chest Dips
BWx25
BWx25
BWx25

Chin-ups
BWx10
BWx10
BWx10

Lying Cable Curls
60x8
60x8
60x8

Overhead Rope-Extension
70x10
70x10
70x10

Reverse Grip Press Down (Cable)
90x10
90x10
90x10

Post-workout: None

Time of workout: 1 hour and 10 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** · 04-03-2020, 04:42 AM

Week 6
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.

**ajdahlheimer** · 04-03-2020, 12:22 PM

Proud father moment.............

**ajdahlheimer** · 04-06-2020, 04:23 AM

Week 7
Day 1 (Back/abs)

Pre-Workout: None

Landmine Rows with Lat-Blaster attachment
230x8
230x8
230x8

T-bar Rows
200x8
200x8
200x8

Upright Rows (Cable)
125x8
125x8
125x8

Pull-ups (Wide-Grip)
BWx12
BWx12
BWx12

Decline sit-ups
3 sets of 40

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 10 minutes

Additional cardio: None

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

**ajdahlheimer** · 04-06-2020, 04:24 AM

Week 7
Day 2 (Chest/Shoulders/Bi's/Tri's)

Pre-Workout: Egg Sandwich

Flat Bench Press (Barbell)
250x8
250x8
265x5
265x5

Reverse-Grip Bench Press (Barbell) +
215x8
215x8
215x8

Standing OHP (Dumbbells)
75x10
75x10
75x10

Front Raises (Swiss Bar)
75x10
75x10
75x10

Standing Curls (EZ Bar)
115x10
115x10
115x10

Concentration Curls (Dumbbells)
45x10
45x10
45x10

Single Arm Triceps Extension (Cable)
40x12
40x12
40x12

Crush-Grip Bench Press (Dumbbells)
60x12
60x12
60x12

Post-workout: None

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** · 04-07-2020, 04:39 AM

Week 7
Day 3 (Legs/Traps)

Pre-Workout: None

Back Squats
275x8
275x8
295x5
295x5

Barbell Shrugs
400x15
400x15
400x15

Dumbbell Shrugs
60x25
60x25
60x25

Post-workout: None

Time of workout: 45 minutes

Additional cardio: 20 minute skip-rope routine and 45 minute outdoor walk

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

**ajdahlheimer** · 04-08-2020, 05:13 AM

Week 7
Day 4 (Back/Abs)

Pre-Workout: None

Snatch-grip Deads (barbell)
320x8
320x8
340x5
340x5

Seated Cable Pulldowns (12" Bar)
160x10
160x10
160x10

Single Side-Delt Raises (Cable)
20x10
20x10
20x10

Seal Rows (Dumbbells)
60x12
60x12
60x12

Cable crunches
3 sets of 25 with 90 pounds

Kneeling Crunches--Rogue Bands
3 sets of 25

Wrist-Roller
3 sets of 5 with 10 pounds

Post-workout: None

Time of workout: 1 hour and 10 minutes

Additional cardio: 1 hour outdoor walk

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

**ajdahlheimer** · 04-09-2020, 05:20 AM

Week 7
Day 5 (Chest/Shoulders/Bi's/Tri's)

Pre-Workout: None

Standing Log Press (Swiss Bar)
175x8
175x8
190x5
190x5

Standing One-armed Landmine Presses
115x8
115x8
115x8

Decline Flies with Crunch (Dumbbells)
45x10
45x10
45x10

Chest Dips
BWx25
BWx25
BWx25

Chin-ups
BWx10
BWx10
BWx10

Lying Cable Curls
60x8
60x8
60x8

Overhead Rope-Extension
70x10
70x10
70x10

Reverse Grip Press Down (Cable)
90x10
90x10
90x10

Post-workout: None

Time of workout: 1 hour and 10 minutes

Additional cardio: 20 minute skip-rope routine and one hour outdoor walk

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

**ajdahlheimer** · 04-10-2020, 04:29 AM

Week 7
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.

**ajdahlheimer** · 04-11-2020, 10:05 AM

Week 8
Day 1 (Back/abs)

Pre-Workout: None

Landmine Rows with Lat-Blaster attachment
235x8
235x8
235x8

T-bar Rows
200x8
200x8
200x8

Upright Rows (Cable)
125x8
125x8
125x8

Pull-ups (Wide-Grip)
BWx12
BWx12
BWx12

Decline sit-ups
3 sets of 40

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 10 minutes

Additional cardio: None

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

**ajdahlheimer** · 04-13-2020, 04:52 AM

Week 8
Day 2 (Chest/Shoulders/Bi's/Tri's)

Pre-Workout: None

Flat Bench Press (Barbell)
250x8
250x8
265x5
265x5

Reverse-Grip Bench Press (Barbell) +
220x8
220x8
220x8

Standing OHP (Dumbbells)
75x10
75x10
75x10

Front Raises (Swiss Bar)
75x10
75x10
75x10

Standing Curls (EZ Bar)
115x10
115x10
115x10

Concentration Curls (Dumbbells)
45x10
45x10
45x10

Single Arm Triceps Extension (Cable)
40x12
40x12
40x12

Crush-Grip Bench Press (Dumbbells)
60x12
60x12
60x12

Post-workout: None

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** · 04-14-2020, 04:46 AM

Week 8
Day 3 (Legs/Traps)

Pre-Workout: None

Back Squats
280x8
280x8
300x5
300x5

Barbell Shrugs
400x15
400x15
400x15

Dumbbell Shrugs
60x25
60x25
60x25

Post-workout: None

Time of workout: 45 minutes

Additional cardio: 20 minute skip-rope routine and 45 minute treadmill walk

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

**ajdahlheimer** · 04-15-2020, 04:41 AM

Week 8
Day 4 (Back/Abs)

Pre-Workout: None

Snatch-grip Deads (barbell)
320x8
320x8
340x5
340x5

Seated Cable Pulldowns (12" Bar)
160x10
160x10
160x10

Single Side-Delt Raises (Cable)
20x10
20x10
20x10

Seal Rows (Dumbbells)
60x12
60x12
60x12

Cable crunches
3 sets of 25 with 90 pounds

Kneeling Crunches--Rogue Bands
3 sets of 25

Wrist-Roller
3 sets of 5 with 10 pounds

Post-workout: None

Time of workout: 1 hour and 10 minutes

Additional cardio: 45 minute treadmill walk

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

**ajdahlheimer** · 04-16-2020, 04:54 AM

Week 8
Day 5 (Chest/Shoulders/Bi's/Tri's)

Pre-Workout: None

Standing Log Press (Swiss Bar)
175x8
175x8
190x5
190x5

Standing One-armed Landmine Presses
115x8
115x8
115x8

Decline Flies with Crunch (Dumbbells)
45x10
45x10
45x10

Chest Dips
BWx25
BWx25
BWx25

Chin-ups
BWx10
BWx10
BWx10

Lying Cable Curls
60x8
60x8
60x8

Overhead Rope-Extension
70x10
70x10
70x10

Reverse Grip Press Down (Cable)
90x10
90x10
90x10

Post-workout: None

Time of workout: 1 hour and 10 minutes

Additional cardio: 20 minute skip-rope routine and one hour treadmill walk

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

**ajdahlheimer** · 04-17-2020, 04:26 AM

Week 8
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.

**ajdahlheimer** · 04-19-2020, 10:38 AM

Week 9
Day 1 (Back/abs)

Pre-Workout: None

Landmine Rows with Lat-Blaster attachment
250x5
250x5
250x5
250x5

T-bar Rows
220x5
220x5
220x5

Upright Rows (Cable)
135x5
135x5
135x5

Pull-ups (Wide-Grip)
BWx12
BWx12
BWx12

Decline sit-ups
3 sets of 40

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 10 minutes

Additional cardio: None

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

**ajdahlheimer** · 04-19-2020, 10:41 AM

Week 9
Day 2 (Chest/Shoulders/Bi's/Tri's)

Pre-Workout: None

Flat Bench Press (Barbell)
265x5
265x5
280x3
280x3

Reverse-Grip Bench Press (Barbell) +
235x5
235x5
235x5

Standing OHP (Dumbbells)
80x5
80x5
80x5

Front Raises (Swiss Bar)
85x8
85x8
85x8

Standing Curls (EZ Bar)
135x5
135x5
135x5

Concentration Curls (Dumbbells)
55x5
55x5
55x5

Single Arm Triceps Extension (Cable)
40x8
40x8
40x8

Crush-Grip Bench Press (Dumbbells)
60x12
60x12
60x12

Post-workout: None

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** · 04-21-2020, 05:02 AM

Week 9
Day 3 (Legs/Traps)

Pre-Workout: None

Back Squats
300x5
300x5
320x3
320x3

Barbell Shrugs
400x15
400x15
400x15

Dumbbell Shrugs
60x25
60x25
60x25

Post-workout: None

Time of workout: 45 minutes

Additional cardio: 20 minute skip-rope routine and 1 hour outdoor walk

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

**ajdahlheimer** · 04-22-2020, 05:10 AM

Week 9
Day 4 (Back/Abs)

Pre-Workout: None

Snatch-grip Deads (barbell)
340x5
340x5
360x3
360x3

Seated Cable Pulldowns (12" Bar)
160x10
160x10
160x10

Single Side-Delt Raises (Cable)
20x10
20x10
20x10

Seal Rows (Dumbbells)
60x12
60x12
60x12

Cable crunches
3 sets of 25 with 90 pounds

Kneeling Crunches--Rogue Bands
3 sets of 25

Wrist-Roller
3 sets of 5 with 10 pounds

Post-workout: None

Time of workout: 1 hour and 10 minutes

Additional cardio: 1 hour outdoor walk

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

**ajdahlheimer** · 04-23-2020, 04:34 AM

Week 9
Day 5 (Chest/Shoulders/Bi's/Tri's)

Pre-Workout: None

Standing Log Press (Swiss Bar)
190x5
190x5
205x3
205x3

Standing One-armed Landmine Presses
130x5
130x5
130x5

Decline Flies with Crunch (Dumbbells)
50x8
50x8
50x8

Chest Dips
BWx25
BWx25
BWx25

Chin-ups
BWx10
BWx10
BWx10

Lying Cable Curls
70x5
70x5
70x5

Overhead Rope-Extension
80x5
80x5
80x5

Reverse Grip Press Down (Cable)
90x10
90x10
90x10

Post-workout: None

Time of workout: 1 hour and 10 minutes

Additional cardio: 20 minute skip-rope routine and 45 minute outdoor walk

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

**ajdahlheimer** · 04-24-2020, 05:29 AM

Week 9
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.

**ajdahlheimer** · 04-26-2020, 07:53 AM

Week 10
Day 1 (Back/abs)

Pre-Workout: None

Landmine Rows with Lat-Blaster attachment +
250x5
250x5
250x5
250x5

T-bar Rows +
220x5
220x5
220x5

Upright Rows (Cable) +
135x5
135x5
135x5

Pull-ups (Wide-Grip)
BWx12
BWx12
BWx12

Decline sit-ups
3 sets of 40

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 10 minutes

Additional cardio: None

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

**ajdahlheimer** · 04-27-2020, 06:08 AM

Week 10
Day 2 (Chest/Shoulders/Bi's/Tri's)

Pre-Workout: None

Flat Bench Press (Barbell)
270x5
270x5
285x2
285x2

Reverse-Grip Bench Press (Barbell)
240x5
240x5
240x5

Standing OHP (Dumbbells)
80x8
80x8
80x8

Front Raises (Swiss Bar)
95x5
95x5
95x5

Standing Curls (EZ Bar)
135x5
135x5
135x5

Concentration Curls (Dumbbells)
55x5
55x5
55x5

Single Arm Triceps Extension (Cable)
40x8
40x8
40x8

Crush-Grip Bench Press (Dumbbells)
60x12
60x12
60x12

Post-workout: None

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: At that point in my cut where you can notice loss of strength.

**ajdahlheimer** · 04-28-2020, 05:43 AM

Week 10
Day 3 (Legs/Traps)

Pre-Workout: None

Back Squats
300x5
300x5
320x3
320x3

Barbell Shrugs
400x15
400x15
400x15

Dumbbell Shrugs
60x25
60x25
60x25

Post-workout: None

Time of workout: 45 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** · 04-29-2020, 04:57 AM

Week 10
Day 4 (Back/Abs)

Pre-Workout: NutriBullet Smoothie (Banana, frozen fruit, walnuts, oats, PB Fit Powder, Almond milk)

Snatch-grip Deads (barbell)
340x5
340x5
360x3
360x3

Seated Cable Pulldowns (12" Bar)
170x8
170x8
170x8

Single Side-Delt Raises (Cable)
20x10
20x10
20x10

Seal Rows (Dumbbells)
60x12
60x12
60x12

Cable crunches
3 sets of 25 with 90 pounds

Kneeling Crunches--Rogue Bands
3 sets of 25

Wrist-Roller
3 sets of 5 with 10 pounds

Post-workout: None

Time of workout: 1 hour and 10 minutes

Additional cardio: 30 minute outdoor walk

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

Note: Also did a second shoulders and chest workout later on w/my son.

**ajdahlheimer** · 04-30-2020, 05:20 AM

Week 10
Day 5 (Chest/Shoulders/Bi's/Tri's)

Pre-Workout: Banana, nuts

Standing Log Press (Swiss Bar)
190x5
190x5
205x3
205x3

Standing One-armed Landmine Presses
130x5
130x5
130x5

Decline Flies with Crunch (Dumbbells)
50x8
50x8
50x8

Chest Dips
BWx25
BWx25
BWx25

Chin-ups
BWx10
BWx10
BWx10

Lying Cable Curls
70x5
70x5
70x5

Overhead Rope-Extension
80x5
80x5
80x5

Reverse Grip Press Down (Cable)
90x10
90x10
90x10

Post-workout: None

Time of workout: 1 hour and 10 minutes

Additional cardio: 3 mile run

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

**ajdahlheimer** · 05-01-2020, 05:16 AM

Week 10
Day 6 (Cardio)

Pre-Workout: None

20 minute skip-rope routine and 3 mile outdoor run

Post-workout: None

Time of workout: 50 minutes

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

**ajdahlheimer** · 05-01-2020, 05:17 AM

Week 10
Day 7 (Cardio)

Pre-Workout: None

3.3 mile outdoor run

Post-workout: None

Time of workout: 33 minutes

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

Note: Fasted Cardio. Post-run weight: 209.4

Thread: AJ's Big Arms => Big Paychecks journal

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