AJ's Big Arms => Big Paychecks journal

[ajdahlheimer]

Week 11
Day 1 (Back/abs)

Pre-Workout: None

Landmine Rows with Lat-Blaster attachment
255x5
255x5
255x5
255x5

T-bar Rows
230x5
230x5
230x5

Upright Rows (Cable)
140x5
140x5
140x5

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]

Week 11
Day 2 (Chest/Shoulders/Bi's/Tri's)

Pre-Workout: Eggs, toast, sausage, coffee.

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

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

Standing OHP (Dumbbells)
85x5
85x5
85x5

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

Standing Curls (EZ Bar)
135x10
135x10
135x10

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: Took the weight down a bit, since I have lost some strength as my body weight has decreased.

[ajdahlheimer]

Week 11
Day 3 (Legs/Traps)

Pre-Workout: None

Back Squats
305x5
305x5
325x3
325x3

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]

Week 11
Day 4 (Back/Abs)

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

Snatch-grip Deads (barbell)
345x5
345x5
365x3
365x3

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 5 minutes

Additional cardio: 3 mile outdoor run

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

Note: These dead's were no joke. Was pretty maxed out on the last couple sets.

[ajdahlheimer]

Week 11
Day 5 (Chest/Shoulders/Bi's/Tri's)

Pre-Workout: Banana, Greek yogurt, string cheese

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]

Week 11
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]

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

Note: Fasted Cardio.

[ajdahlheimer]

Week 12
Day 1 (Back/abs)

Pre-Workout: None

Landmine Rows with Lat-Blaster attachment
255x5
255x5
255x5
255x5

T-bar Rows
230x5
230x5
230x5

Upright Rows (Cable)
140x5
140x5
140x5

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

Note: Great workout.

[ajdahlheimer]

Week 12
Day 2 (Chest/Shoulders/Bi's/Tri's)

Pre-Workout: Chicken & rice

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

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

Standing OHP (Dumbbells)
85x5
85x5
85x5

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

Standing Curls (EZ Bar)
135x10
135x10
135x10

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: First workout as a 40 year old. Felt old afterwards, but maybe that isn't such a bad thing........

[ajdahlheimer]

Week 12
Day 3 (Legs/Traps)

Pre-Workout: None

Back Squats
305x5
305x5
325x3
325x3

Barbell Shrugs
400x15
400x15
400x15

Dumbbell Shrugs
60x25
60x25
60x25

Post-workout: None

Time of workout: 40 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]

Week 12
Day 4 (Back/Abs)

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

Snatch-grip Deads (barbell)
345x5
345x5
365x3
365x3

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 5 minutes

Additional cardio: 3 mile outdoor run

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

Note: Was tough to get motivated for this workout for some reason, but it ended up being tremendous!

[ajdahlheimer]

Week 12
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: 3 mile run

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

[ajdahlheimer]

Week 12
Day 6 (Cardio)

Pre-Workout: None

3.5 mile outdoor run

Post-workout: None

Time of workout: 34 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: 207.6

[ajdahlheimer]

Deloading all this week. Do some cardio and a little lifting here and there, but letting the old body recover mostly.......

[ajdahlheimer]

Finished a good deload week. Light lifting and lots of cardio (ran over 15 miles).

Down to 206.6 for weight. Lightest in over 20 years. Gonna enjoy weekend at the lake and back lifting Sunday.

[ajdahlheimer]

Week 1
Day 1 (Legs/Back/Abs)

Pre-Workout: Ham & Cheese omelette

Back Squats
225x12
245x8
265x5
285x3

Landmine Rows with Lat-Blaster attachment
200x12
200x12
200x12

Seated Cable Rows
230x5
230x5
230x5

Upright Rows (Cable)
210x12
210x12
210x12

Decline sit-ups
3 sets of 40

Hanging leg raises
3 sets of 20

Post-workout: None

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 1
Day 2 (Chest/Shoulders)

Pre-Workout: None

Incline Bench Press (Barbell)
200x12
200x12
215x8
215x8

Flat Bench Press (Swiss Bar-Medium Grip)
165x12
165x12
165x12

Military Press (Dumbbells)
60x12
60x12
60x12

Lateral Raises (Dumbbells)
95x5
95x5
95x5

Neutral-grip Pull-ups
BWx10
BWx10
BWx10

Raised Pushups
BWx25
BWx25
BWx25

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

[ajdahlheimer]

Week 1
Day 3 (Legs/Traps)

Pre-Workout: None

Back Squats
235x12
235x12
255x8
255x8

Barbell Shrugs
405x15
405x15
405x15

Dumbbell Shrugs
60x25
60x25
60x25

Post-workout: None

Time of workout: 40 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]

Week 1
Day 4 (Back/Abs)

Pre-Workout: None

Snatch-grip Deads (barbell)
275x12
275x12
295x8
295x8

Lat Pull-downs (wide-grip)
180x10
180x10
180x10

Seal Rows (Dumbbells)
60x12
60x12
60x12

Landmine Rows
65x10
65x10
65x10

Cable crunches
3 sets of 25 with 90 pounds

Wrist-Roller
3 sets of 5 with 10 pounds

Post-workout: None

Time of workout: 1 hour

Additional cardio: 3 mile outdoor run

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

[ajdahlheimer]

Week 1
Day 5 (Light Legs/Shoulders/Bi's)

Pre-Workout: None

Back Squats
205x12
225x8
245x5
265x3

Standing OHP (Barbell) +
135x12
135x12
150x8
150x8

Landmine Press
90x12
90x12
90x12

Arnold Press (Dumbbells) +
40x12
40x12
40x12

Cable Curls
90x10
90x10
70x90x105

Y-T-W-L's w/Rogue Lightweight bands

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

[ajdahlheimer]

Week 1
Day 6 (Cardio)

Pre-Workout: None

3.5 mile outdoor run

Post-workout: None

Time of workout: 34 minutes

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 (Legs/Back/Abs)

Pre-Workout: None

Back Squats
225x12
245x8
265x5
285x3

Landmine Rows with Lat-Blaster attachment
200x12
200x12
200x12

Seated Cable Rows
210x12
210x12
210x12

Decline sit-ups
3 sets of 40

Hanging leg raises
3 sets of 20

Post-workout: None

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 2
Day 2 (Chest/Shoulders)

Pre-Workout: None

Incline Bench Press (Barbell)
200x12
200x12
215x8
215x8

Flat Bench Press (Swiss Bar-Medium Grip) +
165x12
165x12
165x12

Military Press (Dumbbells)
60x12
60x12
60x12

Lateral Raises (Dumbbells)
35x12
35x12
35x12

Neutral-grip Pull-ups
BWx10
BWx10
BWx10

Raised Push-ups
BWx25
BWx25
BWx25

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

[ajdahlheimer]

Week 2
Day 3 (Legs/Traps)

Pre-Workout: None

Back Squats
235x12
235x12
255x8
255x8

Hex Bar Shrugs +
315x15
315x15
315x15

Single Arm Shrugs - Hex Bar +
135x15
135x15
135x15

Post-workout: None

Time of workout: 40 minutes

Additional cardio: 20 minute skip-rope routine and 3 mile outdoor run

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: None

Hex Bar Dead lifts +
275x12
275x12
295x8
295x8

Lat Pull-downs (wide-grip)
180x10
180x10
180x10

Seal Rows (Dumbbells)
60x12
60x12
60x12

Landmine Rows +
65x10
65x10
65x10

Cable crunches
3 sets of 25 with 90 pounds

Wrist-Roller
3 sets of 5 with 10 pounds

Post-workout: None

Time of workout: 1 hour and 5 minutes

Additional cardio: Way too hot for a run (90 degrees), so I just opted for an hour and 20 minute walk outside instead.

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

[ajdahlheimer]

Week 2
Day 5 (Light Legs/Shoulders/Bi's)

Pre-Workout: String cheese/Greek Yogurt/Banana

Back Squats
205x12
225x8
245x5
265x3

Standing OHP (Barbell)
140x12
140x12
155x8
155x8

Landmine Press
90x12
90x12
90x12

Standing OHP (Hex Bar)
135x12
135x12
135x12

Cable Curls (Rope)
90x10
90x10
90x10

Y-T-W-L's w/Rogue Lightweight bands

Post-workout: None

Time of workout: 1 hour

Additional cardio: 3 mile run and 45 minute walk

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

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]

Week 2
Day 7 (Cardio)

Pre-Workout: None

3.5 mile outdoor run

Post-workout: None

Time of workout: 34 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: 205.0

[ajdahlheimer]

Week 3
Day 1 (Legs/Back/Abs)

Pre-Workout: None

Back Squats
225x12
245x8
265x5
285x3

Landmine Rows with Lat-Blaster attachment
200x12
200x12
200x12

Seated Cable Rows
210x12
210x12
210x12

Bent over Rows (Hex Bar)
225x8
225x8
225x8

Decline sit-ups
3 sets of 40

Hanging leg raises
3 sets of 20

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]

Week 3
Day 2 (Chest/Shoulders)

Pre-Workout: Egg Sandwich

Incline Bench Press (Barbell)
200x12
200x12
215x8
215x8

Flat Bench Press (Swiss Bar-Medium Grip)
170x12
170x12
170x12

Military Press (Dumbbells)
60x12
60x12
60x12

Lateral Raises (Dumbbells)
35x12
35x12
35x12

Neutral-grip Pull-ups
BWx10
BWx10
BWx10

Raised Push-ups
BWx25
BWx25
BWx25

Y-T-W-L's w/Rogue Lightweight bands

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