AJ's Big Arms => Big Paychecks journal

[ajdahlheimer]

Week 11
Day 3 (Cardio)

Pre-Workout: Undefined Nutrition Structure Creatine (7.5g)

20 minute skip-rope routine

1 hour walk

Y-T-W-L's with light weight bands

Lat Pull-downs w/Neutral Grip Super Lat Bar
190x8
190x8
190x8

Weighted Pullup's (Wide-grip)
BW+25x10
BW+25x10
BW+25x10

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

[ajdahlheimer]

Week 11
Day 4

Pre-Workout: Undefined Nutrition Structure Creatine (7.5g)

Back Squats
305x5
305x5
325X3
325X3

Hex Bar Shrugs
365x15
365x15
365x15

Single Arm Shrugs - Hex Bar
155x15
155x15
155x15

Post-workout: None

Time of workout: 40 minutes

Additional cardio: 1 hour outdoor walk

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

[ajdahlheimer]

Week 11
Day 5 (Back/Abs)

Pre-Workout: Undefined Nutrition Structure Creatine (7.5g)

Hex Bar Dead lifts +
355x5
355x5
375x3
375x3

Seated Cable Pull-downs (14" bar)
200x5
200x5
200x5

Seated Cable Rows w/Super Lat-bar +
245x5
245x5
245x5

Landmine Rows +
125x5
125x5
125x5

Cable crunches
3 sets of 25 with 100 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 1 hour walk

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

[ajdahlheimer]

Week 11
Day 6 (Shoulders/Bi's/Tri's)

Pre-Workout: Undefined Nutrition Structure Creatine (7.5g)

Standing OHP (Dumbbells)
80x8
80x8
80x8

Weighted Dips
BW+25x20
BW+25x20
BW+25x20

Lateral Raises (Dumbbells)
45x8
45x8
45x8

Y-T-W-L's
Lightweight Resistance Bands

Weighted Neutral-grip Pullups
BW+20x12
BW+20x12
BW+20x12

Laying Triceps pullovers (Dumbbells)
40x8
40x8
40x8

Hammer Curls (Dumbbells)
60x8
60x8
60x8

Post-workout: None

Time of workout: 1 hour

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 7 (Cardio)

Pre-Workout: None

3.5 mile outdoor run

Post-workout: None

Time of workout: 35 minutes

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: Undefined Nutrition Structure Creatine (7.5g)

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

Landmine Rows with neutral v-grip
225x5
225x5
225x5

Reverse grip Lat Pull-downs
220x5
220x5
220x5

Seal Rows (Dumbbells)
95x8
95x8
95x8

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 12
Day 2 (Chest/Shoulders)

Pre-Workout: Undefined Nutrition Structure Creatine (7.5g)

Incline Bench Press (Barbell)
245x5
245x5
260x3
260x3

Flat Bench Press (Swiss Bar-Narrow Grip)
200x5
200x5
200x5

Butterflies (Dumbbells)
60x10
60x10
60x10

Front Raises (Dumbbells)
50x8
50x8
50x8

Cable Curls from a squatting position
85x8
85x8
85x8

Triceps Cable Extension (Rope)
75x8
75x8
75x8

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 12
Day 3 (Cardio)

Pre-Workout: Undefined Nutrition Structure Creatine (7.5g)

20 minute skip-rope routine

1 hour walk

Y-T-W-L's with light weight bands

Lat Pull-downs w/Neutral Grip Super Lat Bar
190x8
190x8
190x8

Weighted Pullup's (Wide-grip)
BW+25x10
BW+25x10
BW+25x10

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

[ajdahlheimer]

Week 12
Day 4

Pre-Workout: Undefined Nutrition Structure Creatine (7.5g)

Back Squats
305x5
305x5
325X3
325X3

Hex Bar Shrugs
365x15
365x15
365x15

Single Arm Shrugs - Hex Bar
155x15
155x15
155x15

Post-workout: None

Time of workout: 40 minutes

Additional cardio: 1 hour outdoor walk

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

[ajdahlheimer]

Week 12
Day 5 (Back/Abs)

Pre-Workout: Undefined Nutrition Structure Creatine (7.5g)

Hex Bar Dead lifts
360x5
360x5
380x3
380x3

Seated Cable Pull-downs (14" bar)
200x5
200x5
200x5

Seated Cable Rows w/Super Lat-bar
250x5
250x5
250x5

Landmine Rows
130x5
130x5
130x5

Cable crunches
3 sets of 25 with 100 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 1 hour walk

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

[ajdahlheimer]

Week 12
Day 6 (Shoulders/Bi's/Tri's)

Pre-Workout: Undefined Nutrition Structure Creatine (7.5g)

Standing OHP (Dumbbells)
80x8
80x8
80x8

Weighted Dips
BW+25x20
BW+25x20
BW+25x20

Lateral Raises (Dumbbells)
45x8
45x8
45x8

Y-T-W-L's
Lightweight Resistance Bands

Weighted Neutral-grip Pullups
BW+25x12
BW+25x12
BW+25x12

Laying Triceps pullovers (Dumbbells)
40x8
40x8
40x8

Hammer Curls (Dumbbells)
60x8
60x8
60x8

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

[ajdahlheimer]

Week 12
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. Beautiful cool morning.

[ajdahlheimer]

Deloading this week. Let the body heal a bit.

Made it out to the county fair over the weekend. Some pics.

[ajdahlheimer]

Kicking off another fresh 12 weeks......

Week 1
Day 1 (Back/abs)

Pre-Workout: None

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

Upright Rows (EZ bar)
160x12
160x12
160x12

Reverse Flies (Dumbbells)
35x12
35x12
35x12

Seal Rows (Dumbbells)
70x12
70x12
70x12

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

Bench Press (Barbell)
225x12
225x12
240x8
240x8

Incline Bench Press (Swiss Bar-wide Grip)
175x12
175x12
175x12

Incline Butterflies (Dumbbells) +
50x12
50x12
50x12

Front Raises (Dumbbells)
40x12
40x12
40x12

Cable Curls from a squatting position
75x8
75x8
75x8

Triceps Cable Extension (Rope)
60x12
60x12
60x12

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 (Cardio)

Pre-Workout: Undefined Nutrition Structure Creatine (7.5g)

20 minute skip-rope routine

1 hour walk

Y-T-W-L's with light weight bands

Lat Pull-downs w/Neutral Grip Super Lat Bar
160x12
160x12
160x12

Weighted Pullup's (Wide-grip)
BW+25x10
BW+25x10
BW+25x10

Hanging Leg Raises
BWx20
BWx20
BWx20

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

[ajdahlheimer]

Week 1
Day 4

Pre-Workout: Undefined Nutrition Structure Creatine (7.5g)

Back Squats
230x12
230x12
250x8
250x8

Hex Bar Shrugs
345x15
345x15
345x15

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

Hanging Leg Raises
BWx20
BWx20
BWx20

Post-workout: None

Time of workout: 45 minutes

Additional cardio: 1 hour outdoor walk

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

[ajdahlheimer]

Week 1
Day 5 (Back/Abs)

Pre-Workout: Undefined Nutrition Structure Creatine (7.5g)

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

Seated Cable Pull-downs (Super Lat-bar)
140x12
140x12
140x12

Seated Cable Rows w/V-Grip +
190x12
190x12
190x12

Meadows Rows w/Landmine +
70x12
70x12
70x12

Cable crunches
3 sets of 25 with 95 pounds

Wrist-Roller
3 sets of 5 with 10 pounds

Post-workout: Undefined Nutrition Persist Whey Protein Isolate - Vanilla flavor (one scoop) w/Almond milk

Time of workout: 1 hour

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

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

[ajdahlheimer]

Week 1
Day 6 (Shoulders/Bi's/Tri's)

Pre-Workout: Undefined Nutrition Structure Creatine (7.5g)

Standing OHP (Swiss Bar) +
125x12
125x12
140x8
140x8


Weighted Dips
BW+25x20
BW+25x20
BW+25x20

Lateral Raises (Dumbbells)
35x12
35x12
35x12

Y-T-W-L's
Lightweight Resistance Bands

Spider Curls (Dumbbells)
35x12
35x12
35x12

Single arm overhead triceps extension (Dumbbells)
35x12
35x12
35x12

Hammer Curls (Dumbbells)
60x8
60x8
60x8

Post-workout: None

Time of workout: 1 hour

Additional cardio: 3 mile run

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

[ajdahlheimer]

Week 1
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: Fasted cardio. Too rainy out to run outside.

[ajdahlheimer]

Week 2
Day 1 (Back/abs)

Pre-Workout: Undefined Nutrition Structure Creatine (7.5g)

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

Upright Rows (EZ bar)
160x12
160x12
160x12

Reverse Flies (Dumbbells) +
35x12
35x12
35x12

Seal Rows (Dumbbells)
80x12
80x12
80x12

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: Undefined Nutrition Structure Creatine (7.5g)

Bench Press (Barbell) +
225x12
225x12
240x8
240x8

Incline Bench Press (Swiss Bar-wide Grip) +
175x12
175x12
175x12

Incline Butterflies (Dumbbells) +
50x12
50x12
50x12

Front Raises (Dumbbells)
40x12
40x12
40x12

Cable Curls from a squatting position
75x8
75x8
75x8

Triceps Cable Extension (Rope)
60x12
60x12
60x12

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 daughter's BF's dad. Big dude and serious lifter. He took me to his old school irons gym that he lifts at. Was a great workout.

[ajdahlheimer]

Week 2
Day 3 (Cardio)

Pre-Workout: None

20 minute skip-rope routine

1 hour walk

Y-T-W-L's with light weight bands

Lat Pull-downs w/Neutral Grip Super Lat Bar
160x12
160x12
160x12

Weighted Pullup's (Wide-grip)
BW+25x10
BW+25x10
BW+25x10

Hanging Leg Raises
BWx20
BWx20
BWx20

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

[ajdahlheimer]

Week 2
Day 4

Pre-Workout: Undefined Nutrition Structure Creatine (7.5g)

Back Squats +
235x12
235x12
255x8
255x8

Hex Bar Shrugs
345x15
345x15
345x15

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

Hanging Leg Raises
BWx20
BWx20
BWx20

Post-workout: None

Time of workout: 45 minutes

Additional cardio: 1 hour outdoor walk

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

[ajdahlheimer]

Week 2
Day 5 (Back/Abs)

Pre-Workout: Banana

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

Seated Cable Pull-downs (Super Lat-bar) +
140x12
140x12
140x12

Seated Cable Rows w/V-Grip +
200x12
200x12
200x12

Meadows Rows w/Landmine +
75x12
75x12
75x12

Cable crunches
3 sets of 25 with 95 pounds

Wrist-Roller
3 sets of 5 with 10 pounds

Post-workout: Undefined Nutrition Persist Whey Protein Isolate - Vanilla flavor (one scoop) w/Almond milk

Time of workout: 1 hour

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

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

[ajdahlheimer]

Week 2
Day 6 (Shoulders/Bi's/Tri's)

Pre-Workout: smoothie

Standing OHP (Swiss Bar) +
135x12
135x12
150x8
150x8

Weighted Dips
BW+25x20
BW+25x20
BW+25x20

Lateral Raises (Dumbbells)
35x12
35x12
35x12

Y-T-W-L's
Lightweight Resistance Bands

Spider Curls (Dumbbells) +
35x12
35x12
35x12

Single arm overhead triceps extension (Dumbbells) +
35x12
35x12
35x12

Hammer Curls (Dumbbells)
60x8
60x8
60x8

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

[ajdahlheimer]

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

[ajdahlheimer]

Week 3
Day 1 (Back/abs)

Pre-Workout: None

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

Upright Rows (EZ bar)
145x12
145x12
145x12

Reverse Flies (Dumbbells)
40x12
40x12
40x12

Seal Rows (Dumbbells)
80x12
80x12
80x12

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: Did this workout with my son.

[ajdahlheimer]

Week 3
Day 2 (Chest/Shoulders)

Pre-Workout: None

Bench Press (Barbell)
230x12
230x12
245x8
245x8

Incline Bench Press (Swiss Bar-wide Grip)
180x12
180x12
180x12

Incline Butterflies (Dumbbells)
55x12
55x12
55x12

Front Raises (Dumbbells) +
40x12
40x12
40x12

Cable Curls from a squatting position
75x8
75x8
75x8

Triceps Cable Extension (Rope)
70x8
70x8
70x8

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 3
Day 3 (Cardio)

Pre-Workout: None

20 minute skip-rope routine

1 hour walk

Y-T-W-L's with light weight bands

Lat Pull-downs w/Neutral Grip Super Lat Bar
160x12
160x12
160x12

Weighted Pullup's (Wide-grip)
BW+25x10
BW+25x10
BW+25x10

Hanging Leg Raises
BWx20
BWx20
BWx20

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