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  1. #2581
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,217
    Rep Power: 62399
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer 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 7
    Day 5 (Back/Abs)

    Pre-Workout: Smoothie

    Hex Bar Dead lifts +
    325x8
    325x8
    345x5
    345x5

    Seated Cable Pull-downs (Super Lat-bar)
    170x8
    170x8
    170x8

    Seated Cable Rows w/V-Grip +
    235x8
    235x8
    235x8

    Meadows Rows w/Landmine
    100x8
    100x8
    100x8

    Cable crunches +
    3 sets of 25 with 95 pounds

    Wrist-Roller
    3 sets of 5 with 10 pounds

    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

  2. #2582
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,217
    Rep Power: 62399
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer 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 7
    Day 6 (Shoulders/Bi's/Tri's)

    Pre-Workout: None

    Standing OHP (Swiss Bar)
    175x8
    175x8
    190x5
    190x5

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

    Lateral Raises (Dumbbells)
    50x8
    50x8
    50x8

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

    Spider Curls (Dumbbells)
    45x8
    45x8
    45x8

    Single arm overhead triceps extension (Dumbbells)
    45x8
    45x8
    45x8

    Hammer Curls (Dumbbells)
    60x8
    60x8
    60x8

    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), 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

  3. #2583
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,217
    Rep Power: 62399
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer 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 7
    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.
    Epic Beard Man crew

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

  4. #2584
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,217
    Rep Power: 62399
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer 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 8
    Day 1 (Back/abs)

    Pre-Workout: None

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

    Upright Rows (EZ bar) +
    175x8
    175x8
    175x8

    Reverse Flies (Dumbbells)
    55x8
    55x8
    55x8

    Seal Rows (Dumbbells)
    100x8
    100x8
    100x8

    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

  5. #2585
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,217
    Rep Power: 62399
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer 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 8
    Day 2 (Chest/Shoulders)

    Pre-Workout: Waffle

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

    Incline Bench Press (Swiss Bar-wide Grip)
    200x8
    200x8
    200x8

    Incline Butterflies (Dumbbells)
    60x10
    60x10
    60x10

    Front Raises (Dumbbells)
    50x8
    50x8
    50x8

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

    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
    Epic Beard Man crew

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

  6. #2586
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,217
    Rep Power: 62399
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer 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 8
    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
    180x8
    180x8
    180x8

    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
    Epic Beard Man crew

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

  7. #2587
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,217
    Rep Power: 62399
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer 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 8
    Day 4 (Legs/Traps)

    Pre-Workout: Smoothie

    Back Squats
    275x8
    275x8
    295x5
    295x5

    Hex Bar Shrugs
    350x15
    350x15
    350x15

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

    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
    Epic Beard Man crew

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

  8. #2588
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,217
    Rep Power: 62399
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer 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 8
    Day 5 (Back/Abs)

    Pre-Workout: Smoothie

    Hex Bar Dead lifts
    330x8
    330x8
    350x5
    350x5

    Seated Cable Pull-downs (Super Lat-bar)
    170x8
    170x8
    170x8

    Seated Cable Rows w/V-Grip
    240x8
    240x8
    240x8

    Meadows Rows w/Landmine
    100x8
    100x8
    100x8

    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: 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. #2589
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,217
    Rep Power: 62399
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer 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 8
    Day 6 (Shoulders/Bi's/Tri's)

    Pre-Workout: None

    Standing OHP (Swiss Bar)
    175x8
    175x8
    190x5
    190x5

    Weighted Dips
    BW+30x20
    BW+30x20
    BW+30x20

    Lateral Raises (Dumbbells)
    50x8
    50x8
    50x8

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

    Spider Curls (Dumbbells)
    45x8
    45x8
    45x8

    Single arm overhead triceps extension (Dumbbells)
    45x8
    45x8
    45x8

    Hammer Curls (Dumbbells)
    60x8
    60x8
    60x8

    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), 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. #2590
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,217
    Rep Power: 62399
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer 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 8
    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. Brisk 43 degrees this morning. Might be the treadmill going forward for these.
    Epic Beard Man crew

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

  11. #2591
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,217
    Rep Power: 62399
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer 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 9
    Day 1 (Back/abs)

    Pre-Workout: Eggs, hash browns, sausage

    Landmine Rows with Lat-Blaster attachment
    245x5
    245x5
    245x5

    Upright Rows (EZ bar) +
    190x5
    190x5
    190x5

    Reverse Flies (Dumbbells)
    60x6
    60x6
    60x6

    Seal Rows (Dumbbells)
    110x5
    110x5
    110x5

    Decline sit-ups
    3 sets of 40

    Hanging leg raises
    3 sets of 20

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

    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

  12. #2592
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,217
    Rep Power: 62399
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer 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 9
    Day 2 (Chest/Shoulders)

    Pre-Workout: Egg sandwich, coffee

    Bench Press (Barbell)
    270x5
    270x5
    285x3
    285x3

    Incline Bench Press (Swiss Bar-wide Grip) +
    215x5
    215x5
    215x5

    Incline Butterflies (Dumbbells)
    60x10
    60x10
    60x10

    Front Raises (Dumbbells)
    55x6
    55x6
    55x6

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

    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
    Epic Beard Man crew

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

  13. #2593
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,217
    Rep Power: 62399
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer 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 9
    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
    210x5
    210x5
    210x5

    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
    Epic Beard Man crew

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

  14. #2594
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,217
    Rep Power: 62399
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer 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 9
    Day 4 (Legs/Traps)

    Pre-Workout: Smoothie

    Back Squats
    300x5
    300x5
    320x5
    320x5

    Hex Bar Shrugs +
    350x15
    350x15
    350x15

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

    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
    Epic Beard Man crew

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

  15. #2595
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,217
    Rep Power: 62399
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer 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 9
    Day 5 (Back/Abs)

    Pre-Workout: Smoothie

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

    Seated Cable Pull-downs (Super Lat-bar) +
    185x5
    185x5
    185x5

    Seated Cable Rows w/V-Grip +
    260x5
    260x5
    260x5

    Meadows Rows w/Landmine
    115x5
    115x5
    115x5

    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: 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
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  16. #2596
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,217
    Rep Power: 62399
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer 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 9
    Day 6 (Shoulders/Bi's/Tri's)

    Pre-Workout: None

    Standing OHP (Swiss Bar) +
    190x5
    190x5
    210x3
    210x3

    Weighted Dips +
    BW+30x20
    BW+30x20
    BW+30x20

    Lateral Raises (Dumbbells)
    55x6
    55x6
    55x6

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

    Spider Curls (Dumbbells)
    50x6
    50x6
    50x6

    Single arm overhead triceps extension (Dumbbells) +
    50x6
    50x6
    50x6

    Hammer Curls (Dumbbells)
    60x8
    60x8
    60x8

    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), 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. #2597
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,217
    Rep Power: 62399
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer 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 9
    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.
    Epic Beard Man crew

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

  18. #2598
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,217
    Rep Power: 62399
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer 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 10
    Day 1 (Back/abs)

    Pre-Workout: Bacon and Eggs

    Landmine Rows with Lat-Blaster attachment +
    245x5
    245x5
    245x5

    Upright Rows (EZ bar) +
    195x5
    195x5
    195x5

    Reverse Flies (Dumbbells)
    60x8
    60x8
    60x8

    Seal Rows (Dumbbells)
    110x5
    110x5
    110x5

    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

  19. #2599
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,217
    Rep Power: 62399
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer 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 10
    Day 2 (Chest/Shoulders)

    Pre-Workout: Eggs, Bacon, Pancakes

    Bench Press (Barbell) +
    270x5
    270x5
    285x3
    285x3

    Incline Bench Press (Swiss Bar-wide Grip) +
    220x5
    220x5
    220x5

    Incline Butterflies (Dumbbells)
    60x10
    60x10
    60x10

    Front Raises (Dumbbells)
    55x6
    55x6
    55x6

    Cable Curls from a squatting position +
    90x8
    90x8
    90x8

    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
    Epic Beard Man crew

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

  20. #2600
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,217
    Rep Power: 62399
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer 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 10
    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
    210x5
    210x5
    210x5

    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
    Epic Beard Man crew

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

  21. #2601
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,217
    Rep Power: 62399
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer 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 10
    Day 4 (Legs/Traps)

    Pre-Workout: Smoothie

    Back Squats +
    300x5
    300x5
    320x5
    320x5

    Hex Bar Shrugs
    355x15
    355x15
    355x15

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

    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
    Epic Beard Man crew

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

  22. #2602
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,217
    Rep Power: 62399
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer 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 10
    Day 5 (Back/Abs)

    Pre-Workout: Smoothie

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

    Seated Cable Pull-downs (Super Lat-bar)
    190x5
    190x5
    190x5

    Seated Cable Rows w/V-Grip +
    265x5
    265x5
    265x5

    Meadows Rows w/Landmine +
    115x5
    115x5
    115x5

    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
    Epic Beard Man crew

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

  23. #2603
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,217
    Rep Power: 62399
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer 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 10
    Day 6 (Shoulders/Bi's/Tri's)

    Pre-Workout: None

    Standing OHP (Swiss Bar)
    195x5
    195x5
    210x3
    210x3

    Weighted Dips +
    BW+30x20
    BW+30x20
    BW+30x20

    Lateral Raises (Dumbbells)
    55x6
    55x6
    55x6

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

    Spider Curls (Dumbbells)
    50x6
    50x6
    50x6

    Single arm overhead triceps extension (Dumbbells)
    55x6
    55x6
    55x6

    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), Zinc (50mg), and a Multi-vitamin
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  24. #2604
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,217
    Rep Power: 62399
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer 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 10
    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), Zinc (50mg), and a Multi-vitamin

    Note: Fasted cardio.
    Epic Beard Man crew

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

  25. #2605
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,217
    Rep Power: 62399
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer 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 11
    Day 1 (Back/abs)

    Pre-Workout: None

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

    Upright Rows (EZ bar)
    200x5
    200x5
    200x5

    Reverse Flies (Dumbbells)
    60x8
    60x8
    60x8

    Seal Rows (Dumbbells)
    110x5
    110x5
    110x5

    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), Zinc (50mg), and a Multi-vitamin
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  26. #2606
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,217
    Rep Power: 62399
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer 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 11
    Day 2 (Chest/Shoulders)

    Pre-Workout: Bagel

    Bench Press (Barbell)
    275x5
    275x5
    290x3
    290x3

    Incline Bench Press (Swiss Bar-wide Grip)
    225x5
    225x5
    225x5

    Incline Butterflies (Dumbbells)
    60x10
    60x10
    60x10

    Front Raises (Dumbbells)
    55x6
    55x6
    55x6

    Cable Curls from a squatting position
    95x8
    95x8
    95x8

    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), Zinc (50mg), and a Multi-vitamin
    Epic Beard Man crew

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

  27. #2607
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,217
    Rep Power: 62399
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer 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 11
    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
    210x5
    210x5
    210x5

    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
    Epic Beard Man crew

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

  28. #2608
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,217
    Rep Power: 62399
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer 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 11
    Day 4 (Legs/Traps)

    Pre-Workout: Smoothie

    Back Squats +
    305x5
    305x5
    325x5
    325x5

    Hex Bar Shrugs
    355x15
    355x15
    355x15

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

    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
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  29. #2609
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,217
    Rep Power: 62399
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer 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 11
    Day 5 (Back/Abs)

    Pre-Workout: Smoothie

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

    Seated Cable Pull-downs (Super Lat-bar) +
    190x5
    190x5
    190x5

    Seated Cable Rows w/V-Grip +
    270x5
    270x5
    270x5

    Meadows Rows w/Landmine
    120x5
    120x5
    120x5

    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: 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
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  30. #2610
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,217
    Rep Power: 62399
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer 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 11
    Day 6 (Shoulders/Bi's/Tri's)

    Pre-Workout: None

    Standing OHP (Swiss Bar)
    195x5
    195x5
    210x3
    210x3

    Weighted Dips
    BW+35x20
    BW+35x20
    BW+35x20

    Lateral Raises (Dumbbells)
    55x6
    55x6
    55x6

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

    Spider Curls (Dumbbells)
    50x6
    50x6
    50x6

    Single arm overhead triceps extension (Dumbbells)
    55x6
    55x6
    55x6

    Hammer Curls (Dumbbells)
    60x8
    60x8
    60x8

    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), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
    Epic Beard Man crew

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

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