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  1. #2281
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 40
    Posts: 6,705
    Rep Power: 55847
    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
    New lift I've been messing around with......



    -AJ
    Epic Beard Man crew

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

  2. #2282
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 40
    Posts: 6,705
    Rep Power: 55847
    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
    New 12 week lifting cycle underway.....

    Week 1
    Day 1 (Back/abs)

    Pre-Workout: None

    Landmine Rows with Lat-Blaster attachment +
    175x12
    175x12
    175x12

    Landmine Rows with neutral v-grip +
    160x12
    160x12
    160x12

    Upright Rows (EZ bar) +
    115x12
    115x12
    115x12

    Seal Rows (Dumbbells)
    60x12
    60x12
    60x12

    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
    Epic Beard Man crew

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

  3. #2283
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 40
    Posts: 6,705
    Rep Power: 55847
    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 1
    Day 2 (Chest/Shoulders)

    Pre-Workout: Eggs, sausage, toast, coffee

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

    Flat Bench Press (Swiss Bar-Wide Grip)
    195x12
    195x12
    195x12

    Butterflies (Dumbbells)
    50x10
    50x10
    50x10

    Front Raises (Dumbbells)
    45x8
    45x8
    45x8

    Cable curls from a squatting position +
    70x8
    70x8
    70x8

    Skull-crushers (EZ bar) +
    85x10
    85x10
    85x10

    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
    Epic Beard Man crew

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

  4. #2284
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 40
    Posts: 6,705
    Rep Power: 55847
    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 1
    Day 3 (Cardio)

    Pre-Workout: None

    20 minute skip-rope routine and 40 minute walk on treadmill

    Post-workout: None

    Time of workout: 1 hour

    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

  5. #2285
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 40
    Posts: 6,705
    Rep Power: 55847
    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 1
    Day 4 (Legs/Traps)

    Pre-Workout: String cheese, Greek Yogurt, banana

    Back Squats
    235x12
    235x12
    255x8
    255x8

    Hex Bar Shrugs
    345x15
    345x15
    345x15

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

    Post-workout: None

    Time of workout: 40 minutes

    Additional cardio: 1 hour treadmill walk

    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

  6. #2286
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 40
    Posts: 6,705
    Rep Power: 55847
    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 1
    Day 5 (Back/Abs)

    Pre-Workout: String cheese, Greek yogurt, banana

    Hex Bar Dead lifts +
    280x12
    280x12
    300x8
    300x8

    Lat Pull-downs (cable)
    165x12
    165x12
    165x12

    Seated Cable Rows w/neutral grip +
    190x12
    190x12
    190x12

    Landmine Rows +
    55x12
    55x12
    55x12

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

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

    Note: Tremendous workout.
    Epic Beard Man crew

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

  7. #2287
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 40
    Posts: 6,705
    Rep Power: 55847
    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 1
    Day 6 (Shoulders/Bi's/Tri's)

    Pre-Workout: Coffee, banana

    Standing OHP (Barbell)
    145x12
    145x12
    160x8
    160x8

    Standing OHP (Hex bar)
    145x12
    145x12
    145x12

    Incline Bench Press (Dumbbells)
    60x12
    60x12
    60x12

    Reverse-grip Bench Press (Barbell) +
    165x12
    165x12
    165x12

    Concentration Curls (Dumbbells)
    40x10
    40x10
    40x10

    Rpe Triceps Extension (cable) +
    75x10
    75x10
    75x10

    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
    Epic Beard Man crew

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

  8. #2288
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 40
    Posts: 6,705
    Rep Power: 55847
    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 1 (Back/abs)

    Pre-Workout: None

    Landmine Rows with Lat-Blaster attachment +
    180x12
    180x12
    180x12

    Landmine Rows with neutral v-grip +
    165x12
    165x12
    165x12

    Upright Rows (EZ bar)
    125x12
    125x12
    125x12

    Seal Rows (Dumbbells)
    60x12
    60x12
    60x12

    Decline sit-ups
    3 sets of 40

    Hanging leg raises
    3 sets of 20

    Post-workout: None

    Time of workout: 1 hour

    Additional cardio: 1 hour walk

    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
    Reply With Quote

  9. #2289
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 40
    Posts: 6,705
    Rep Power: 55847
    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 2 (Chest/Shoulders)

    Pre-Workout: Eggs, bacon, toast, coffee

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

    Flat Bench Press (Swiss Bar-Wide Grip)
    195x12
    195x12
    195x12

    Butterflies (Dumbbells)
    50x10
    50x10
    50x10

    Front Raises (Dumbbells)
    45x8
    45x8
    45x8

    Cable curls from a squatting position
    75x8
    75x8
    75x8

    Skull-crushers (EZ bar) +
    90x10
    90x10
    90x10

    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
    Epic Beard Man crew

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

  10. #2290
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 40
    Posts: 6,705
    Rep Power: 55847
    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 3 (Cardio)

    Pre-Workout: None

    20 minute skip-rope routine and 45 minute walk on treadmill

    Post-workout: None

    Time of workout: 1 hour 5 minutes

    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

  11. #2291
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 40
    Posts: 6,705
    Rep Power: 55847
    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 4 (Legs/Traps)

    Pre-Workout: Greek Yogurt

    Back Squats
    240x12
    240x12
    260x8
    260x8

    Hex Bar Shrugs
    345x15
    345x15
    345x15

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

    Post-workout: None

    Time of workout: 40 minutes

    Additional cardio: 1 hour treadmill walk

    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

  12. #2292
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 40
    Posts: 6,705
    Rep Power: 55847
    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 (Back/Abs)

    Pre-Workout: String cheese, Greek yogurt

    Hex Bar Dead lifts +
    285x12
    285x12
    305x8
    305x8

    Lat Pull-downs (cable)
    165x12
    165x12
    165x12

    Seated Cable Rows w/neutral grip +
    195x12
    195x12
    195x12

    Landmine Rows +
    60x12
    60x12
    60x12

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

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

    Note: Did this workout w/my son. Think he was sucking a little air. :-)
    Epic Beard Man crew

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

  13. #2293
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 40
    Posts: 6,705
    Rep Power: 55847
    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 6 (Shoulders/Bi's/Tri's)

    Pre-Workout: Coffee, Greek Yogurt

    Standing OHP (Barbell) +
    145x12
    145x12
    160x8
    160x8

    Standing OHP (Hex bar)
    145x12
    145x12
    145x12

    Incline Bench Press (Dumbbells) +
    60x12
    60x12
    60x12

    Reverse-grip Bench Press (Barbell) +
    170x12
    170x12
    170x12

    Concentration Curls (Dumbbells)
    40x10
    40x10
    40x10

    Rpe Triceps Extension (cable)
    80x10
    80x10
    80x10

    Post-workout: None

    Time of workout: 1 hour

    Additional cardio: 1 hour treadmill walk

    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

  14. #2294
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 40
    Posts: 6,705
    Rep Power: 55847
    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 7 (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: Great workout.
    Epic Beard Man crew

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

  15. #2295
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 40
    Posts: 6,705
    Rep Power: 55847
    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 3
    Day 1 (Back/abs)

    Pre-Workout: Coffee

    Landmine Rows with Lat-Blaster attachment +
    185x12
    185x12
    185x12

    Landmine Rows with neutral v-grip
    170x12
    170x12
    170x12

    Upright Rows (EZ bar) +
    125x12
    125x12
    125x12

    Seal Rows (Dumbbells)
    60x12
    60x12
    60x12

    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

    Note: Tremendous workout.
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  16. #2296
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 40
    Posts: 6,705
    Rep Power: 55847
    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 3
    Day 2 (Chest/Shoulders)

    Pre-Workout: Breakfast sandwich, coffee

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

    Flat Bench Press (Swiss Bar-Wide Grip)
    195x12
    195x12
    195x12

    Butterflies (Dumbbells)
    55x10
    55x10
    55x10

    Front Raises (Dumbbells)
    45x8
    45x8
    45x8

    Cable curls from a squatting position
    80x8
    80x8
    80x8

    Skull-crushers (EZ bar)
    95x10
    95x10
    95x10

    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
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  17. #2297
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 40
    Posts: 6,705
    Rep Power: 55847
    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 3
    Day 3 (Cardio)

    Pre-Workout: None

    20 minute skip-rope routine and 1 hour walk on treadmill

    Post-workout: None

    Time of workout: 1 hour 20 minutes

    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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  18. #2298
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 40
    Posts: 6,705
    Rep Power: 55847
    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 3
    Day 4 (Legs/Traps)

    Pre-Workout: Greek Yogurt, string cheese, banana

    Back Squats
    240x12
    240x12
    260x8
    260x8

    Hex Bar Shrugs
    345x15
    345x15
    345x15

    Single Arm Shrugs - Hex Bar
    140x15
    140x15
    140x15

    Post-workout: None

    Time of workout: 40 minutes

    Additional cardio: 1 hour treadmill walk

    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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  19. #2299
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 40
    Posts: 6,705
    Rep Power: 55847
    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 3
    Day 5 (Back/Abs)

    Pre-Workout: String cheese, Greek yogurt, banana

    Hex Bar Dead lifts +
    285x12
    285x12
    305x8
    305x8

    Lat Pull-downs (cable)
    165x12
    165x12
    165x12

    Seated Cable Rows w/neutral grip +
    200x12
    200x12
    200x12

    Landmine Rows
    65x12
    65x12
    65x12

    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: 1 hour treadmill walk

    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
    Reply With Quote

  20. #2300
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 40
    Posts: 6,705
    Rep Power: 55847
    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 3
    Day 6 (Shoulders/Bi's/Tri's)

    Pre-Workout: String cheese, Greek Yogurt

    Standing OHP (Barbell)
    150x12
    150x12
    165x8
    165x8

    Standing OHP (Hex bar)
    145x12
    145x12
    145x12

    Incline Bench Press (Dumbbells) +
    65x12
    65x12
    65x12

    Reverse-grip Bench Press (Barbell) +
    175x12
    175x12
    175x12

    Concentration Curls (Dumbbells) +
    40x10
    40x10
    40x10

    Rpe Triceps Extension (cable)
    80x10
    80x10
    80x10

    Post-workout: None

    Time of workout: 1 hour

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

    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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  21. #2301
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 40
    Posts: 6,705
    Rep Power: 55847
    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 3
    Day 7 (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

  22. #2302
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 40
    Posts: 6,705
    Rep Power: 55847
    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 4
    Day 1 (Back/abs)

    Pre-Workout: Coffee

    Landmine Rows with Lat-Blaster attachment +
    190x12
    190x12
    190x12

    Landmine Rows with neutral v-grip
    175x12
    175x12
    175x12

    Upright Rows (EZ bar) +
    130x12
    130x12
    130x12

    Seal Rows (Dumbbells)
    60x12
    60x12
    60x12

    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

    Note: Love this workout. A couple vids from it below.



    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  23. #2303
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 40
    Posts: 6,705
    Rep Power: 55847
    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 4
    Day 2 (Chest/Shoulders)

    Pre-Workout: Bacon, eggs, coffee

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

    Flat Bench Press (Swiss Bar-Wide Grip)
    195x12
    195x12
    195x12

    Butterflies (Dumbbells)
    55x10
    55x10
    55x10

    Front Raises (Dumbbells)
    45x8
    45x8
    45x8

    Cable curls from a squatting position
    80x8
    80x8
    80x8

    Skull-crushers (EZ bar)
    100x10
    100x10
    100x10

    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
    Epic Beard Man crew

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

  24. #2304
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 40
    Posts: 6,705
    Rep Power: 55847
    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 4
    Day 3 (Cardio)

    Pre-Workout: None

    1 hour 15 minute walk on treadmill

    Post-workout: None

    Time of workout: 1 hour 15 minutes

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

    Note: Just too cold in my garage to do my skip rope yesterday. Hopefully make it up later this week.
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  25. #2305
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 40
    Posts: 6,705
    Rep Power: 55847
    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 4
    Day 4 (Legs/Traps)

    Pre-Workout: Greek Yogurt, string cheese, banana

    Back Squats
    245x12
    245x12
    265x8
    265x8

    Hex Bar Shrugs
    345x15
    345x15
    345x15

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

    Post-workout: None

    Time of workout: 40 minutes

    Additional cardio: 1 hour 15 minute treadmill walk

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

    Note: Felt pretty good. Good night's sleep the night prior.
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  26. #2306
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 40
    Posts: 6,705
    Rep Power: 55847
    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 4
    Day 5 (Back/Abs)

    Pre-Workout: String cheese, Greek yogurt, banana

    Hex Bar Dead lifts
    290x12
    290x12
    310x8
    310x8

    Lat Pull-downs (cable)
    165x12
    165x12
    165x12

    Seated Cable Rows w/neutral grip
    205x12
    205x12
    205x12

    Landmine Rows
    65x12
    65x12
    65x12

    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: 20 minute skip-rope routine and 35 minute treadmill walk

    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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  27. #2307
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 40
    Posts: 6,705
    Rep Power: 55847
    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 4
    Day 6 (Shoulders/Bi's/Tri's)

    Pre-Workout: String cheese, Greek Yogurt

    Standing OHP (Barbell)
    150x12
    150x12
    165x8
    165x8

    Standing OHP (Hex bar)
    145x12
    145x12
    145x12

    Incline Bench Press (Dumbbells)
    70x12
    70x12
    70x12

    Reverse-grip Bench Press (Barbell)
    185x12
    185x12
    185x12

    Concentration Curls (Dumbbells)
    45x10
    45x10
    45x10

    Rope Triceps Extension (cable)
    80x10
    80x10
    80x10

    Post-workout: None

    Time of workout: 1 hour

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

    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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  28. #2308
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 40
    Posts: 6,705
    Rep Power: 55847
    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 4
    Day 7 (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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  29. #2309
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 40
    Posts: 6,705
    Rep Power: 55847
    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 5
    Day 1 (Back/abs)

    Pre-Workout: Coffee

    Landmine Rows with Lat-Blaster attachment +
    210x8
    210x8
    210x8

    Landmine Rows with neutral v-grip
    190x8
    190x8
    190x8

    Upright Rows (EZ bar) +
    155x8
    155x8
    155x8

    Seal Rows (Dumbbells) +
    60x12
    60x12
    60x12

    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
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  30. #2310
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 40
    Posts: 6,705
    Rep Power: 55847
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    Week 5
    Day 2 (Chest/Shoulders)

    Pre-Workout: Coffee

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

    Flat Bench Press (Swiss Bar-Wide Grip)
    215x8
    215x8
    215x8

    Butterflies (Dumbbells)
    60x8
    60x8
    60x8

    Front Raises (Dumbbells)
    45x10
    45x10
    45x10

    Cable curls from a squatting position
    80x8
    80x8
    80x8

    Skull-crushers (EZ bar)
    110x8
    110x8
    110x8

    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
    Epic Beard Man crew

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