AJ's Big Arms => Big Paychecks journal

**ajdahlheimer** · 07-09-2020, 05:23 AM

Week 7
Day 5 (Light Legs/Shoulders/Bi's)

Pre-Workout: String cheese/Greek Yogurt

Back Squats
205x12
225x8
245x5
265x3

Standing OHP (Barbell)
160x8
160x8
175x5
175x5

Landmine Press
105x8
105x8
105x8

Standing OHP (Hex Bar)
150x8
150x8
150x8

Cable Curls (Rope)
95x10
95x10
95x10

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

Post-workout: None

Time of workout: 1 hour

Additional cardio: One hour and 20 minute outdoor walk

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

**ajdahlheimer** · 07-10-2020, 04:36 AM

Week 7
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

Note: Easy stuff.

**ajdahlheimer** · 07-10-2020, 04:37 AM

Week 7
Day 7 (Cardio)

Pre-Workout: None

3.5 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.

**ajdahlheimer** · 07-11-2020, 11:26 AM

Week 8
Day 1 (Legs/Back/Abs)

Pre-Workout: None

Back Squats
225x12
245x8
265x5
285x3

Landmine Rows with Lat-Blaster attachment
220x8
220x8
220x8

Seated Cable Rows
230x8
230x8
230x8

Bent over Rows (Hex Bar)
205x8
205x8
205x8

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** · 07-13-2020, 05:31 AM

Week 8
Day 2 (Chest/Shoulders)

Pre-Workout: None

Incline Bench Press (Barbell)
220x8
220x8
235x5
235x5

Flat Bench Press (Swiss Bar-Medium Grip)
190x8
190x8
190x8

Military Press (Dumbbells)
60x12
60x12
60x12

Lateral Raises (Dumbbells)
40x10
40x10
40x10

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

Note: Did this workout with my son, so could really push it.

**ajdahlheimer** · 07-14-2020, 05:31 AM

Week 8
Day 3 (Legs/Traps)

Pre-Workout: None

Back Squats +
270x8
270x8
290x5
290x5

Hex Bar Shrugs
335x15
335x15
335x15

Single Arm Shrugs - Hex Bar
145x15
145x15
145x15

Post-workout: None

Time of workout: 40 minutes

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

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

**ajdahlheimer** · 07-14-2020, 02:46 PM

Week 8
Day 4 (Back/Abs)

Pre-Workout: String cheese, Greek yogurt

Hex Bar Dead lifts
315x8
315x8
335x5
335x5

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

Seal Rows (Dumbbells)
60x12
60x12
60x12

Landmine Rows (Landmine)
80x10
80x10
80x10

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** · 07-15-2020, 12:43 PM

Week 8
Day 5 (Light Legs/Shoulders/Bi's)

Pre-Workout: String cheese, Greek Yogurt

Back Squats
205x12
225x8
245x5
265x3

Standing OHP (Barbell)
160x8
160x8
175x5
175x5

Landmine Press
105x8
105x8
105x8

Standing OHP (Hex Bar)
150x8
150x8
150x8

Cable Curls (Rope)
95x10
95x10
95x10

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

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), Chondroitin (275mg), and a Multi-vitamin

**ajdahlheimer** · 07-16-2020, 12:46 PM

Week 8
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** · 07-17-2020, 08:35 AM

Week 8
Day 7 (Cardio)

Pre-Workout: None

3.5 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.

**ajdahlheimer** · 07-18-2020, 09:43 AM

Week 9
Day 1 (Legs/Back/Abs)

Pre-Workout: None

Back Squats
225x12
245x8
265x5
285x3

Landmine Rows with Lat-Blaster attachment
235x5
235x5
235x5

Seated Cable Rows
250x5
250x5
250x5

Bent over Rows (Hex Bar)
225x5
225x5
225x5

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** · 07-19-2020, 09:45 AM

Week 9
Day 2 (Chest/Shoulders)

Pre-Workout: None

Incline Bench Press (Barbell)
235x5
235x5
250x3
250x3

Flat Bench Press (Swiss Bar-Medium Grip) +
205x5
205x5
205x5

Military Press (Dumbbells)
60x12
60x12
60x12

Lateral Raises (Dumbbells)
40x10
40x10
40x10

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

Note: Incline presses felt heavy, but was satisfied with those weight amounts for working sets.

**ajdahlheimer** · 07-21-2020, 05:08 AM

Week 9
Day 3 (Legs/Traps)

Pre-Workout: None

Back Squats
295x5
295x5
315x3
315x3

Hex Bar Shrugs
335x15
335x15
335x15

Single Arm Shrugs - Hex Bar
145x15
145x15
145x15

Post-workout: None

Time of workout: 40 minutes

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

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

**ajdahlheimer** · 07-21-2020, 01:47 PM

Week 9
Day 4 (Back/Abs)

Pre-Workout: Banana, String cheese, Greek yogurt

Hex Bar Dead lifts
335x5
335x5
355x3
355x3

Lat Pull-downs (wide-grip)
210x5
210x5
210x5

Seal Rows (Dumbbells)
60x12
60x12
60x12

Meadows Rows (Landmine)
100x5
100x5
100x5

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** · 07-23-2020, 05:10 AM

Week 9
Day 5 (Light Legs/Shoulders/Bi's)

Pre-Workout: Banana, String cheese, Greek Yogurt

Back Squats
205x12
225x8
245x5
265x3

Standing OHP (Barbell)
180x5
180x5
195x3
195x3

Landmine Press
125x5
125x5
125x5

Standing OHP (Hex Bar)
165x5
165x5
165x5

Cable Curls (Rope)
120x5
120x5
120x5

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

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), Chondroitin (275mg), and a Multi-vitamin

**ajdahlheimer** · 07-24-2020, 05:58 AM

Week 9
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** · 07-24-2020, 06:00 AM

Week 9
Day 7 (Cardio)

Pre-Workout: None

3.5 mile outdoor run

Post-workout: None

Time of workout: 32 minutes

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

Note: Fasted Cardio.

**ajdahlheimer** · 07-25-2020, 01:07 PM

Week 10
Day 1 (Legs/Back/Abs)

Pre-Workout: None

Back Squats
225x12
245x8
265x5
285x3

Landmine Rows with Lat-Blaster attachment
235x5
235x5
235x5

Seated Cable Rows
250x5
250x5
250x5

Bent over Rows (Hex Bar)
225x5
225x5
225x5

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** · 07-26-2020, 05:52 PM

Week 10
Day 2 (Chest/Shoulders)

Pre-Workout: Eggs, peppers, onions, sausage

Incline Bench Press (Barbell)
235x5
235x5
250x3
250x3

Flat Bench Press (Swiss Bar-Medium Grip)
215x5
215x5
215x5

Military Press (Dumbbells)
60x12
60x12
60x12

Lateral Raises (Dumbbells)
40x10
40x10
40x10

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

**ajdahlheimer** · 07-28-2020, 06:05 AM

Week 10
Day 3 (Legs/Traps)

Pre-Workout: None

Back Squats
295x5
295x5
315x3
315x3

Hex Bar Shrugs
335x15
335x15
335x15

Single Arm Shrugs - Hex Bar
145x15
145x15
145x15

Post-workout: None

Time of workout: 40 minutes

Additional cardio: 20 minute skip-rope routine and 30 minute outdoor walk

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

**ajdahlheimer** · 07-29-2020, 05:11 AM

Week 10
Day 4 (Back/Abs)

Pre-Workout: String cheese, Greek yogurt

Hex Bar Dead lifts
335x5
335x5
355x3
355x3

Lat Pull-downs (wide-grip)
210x5
210x5
210x5

Seal Rows (Dumbbells)
60x12
60x12
60x12

Landmine Rows (Landmine)
100x5
100x5
100x5

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** · 07-29-2020, 01:33 PM

Week 10
Day 5 (Light Legs/Shoulders/Bi's)

Pre-Workout: String cheese, Greek Yogurt

Back Squats
205x12
225x8
245x5
265x3

Standing OHP (Barbell) +
180x5
180x5
195x3
195x3

Landmine Press +
125x5
125x5
125x5

Standing OHP (Hex Bar)
170x5
170x5
170x5

Cable Curls (Rope) +
120x5
120x5
120x5

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

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), Chondroitin (275mg), and a Multi-vitamin

**ajdahlheimer** · 07-31-2020, 05:01 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** · 08-01-2020, 03:14 PM

Week 10
Day 7 (Cardio)

Pre-Workout: None

3.5 mile outdoor run

Post-workout: None

Time of workout: 31 minutes

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

Note: Fasted Cardio.

**ajdahlheimer** · 08-02-2020, 01:52 PM

Week 11
Day 1 (Legs/Back/Abs)

Pre-Workout: None

Back Squats
225x12
245x8
265x5
285x3

Landmine Rows with Lat-Blaster attachment
235x5
235x5
235x5

Seated Cable Rows
250x5
250x5
250x5

Bent over Rows (Hex Bar)
225x5
225x5
225x5

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** · 08-03-2020, 12:18 PM

Week 11
Day 2 (Chest/Shoulders)

Pre-Workout: None

Incline Bench Press (Barbell)
235x5
235x5
250x3
250x3

Flat Bench Press (Swiss Bar-Medium Grip)
215x5
215x5
215x5

Military Press (Dumbbells)
60x12
60x12
60x12

Lateral Raises (Dumbbells)
40x10
40x10
40x10

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: 3 mile outdoor run

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

**ajdahlheimer** · 08-04-2020, 01:15 PM

Week 11
Day 3 (Legs/Traps)

Pre-Workout: String cheese, Greek yogurt

Back Squats
300x5
300x5
320x3
320x3

Hex Bar Shrugs
335x15
335x15
335x15

Single Arm Shrugs - Hex Bar
145x15
145x15
145x15

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** · 08-05-2020, 07:10 PM

Week 11
Day 4 (Back/Abs)

Pre-Workout: String cheese, Greek yogurt

Hex Bar Dead lifts
335x5
335x5
355x3
355x3

Lat Pull-downs (wide-grip)
210x5
210x5
210x5

Seal Rows (Dumbbells)
60x12
60x12
60x12

Landmine Rows (Landmine)
105x5
105x5
105x5

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 and 45 minute outdoor walk

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

**ajdahlheimer** · 08-07-2020, 04:45 AM

Week 11
Day 5 (Light Legs/Shoulders/Bi's)

Pre-Workout: Banana, String cheese, Greek Yogurt

Back Squats
205x12
225x8
245x5
265x3

Standing OHP (Barbell)
185x5
185x5
200x3
200x3

Landmine Press
130x5
130x5
130x5

Standing OHP (Hex Bar) +
170x5
170x5
170x5

Cable Curls (Rope)
125x5
125x5
125x5

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

Post-workout: None

Time of workout: 1 hour and 5 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** · 08-07-2020, 06:58 AM

Week 11
Day 6 (Cardio)

Pre-Workout: None

3.5 mile outdoor run

Post-workout: None

Time of workout: 32 minutes

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

Note: Fasted Cardio.

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