AJ's Big Arms => Big Paychecks journal

**ajdahlheimer** · 10-07-2021, 05:28 AM

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

**ajdahlheimer** · 10-08-2021, 05:51 AM

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

**ajdahlheimer** · 10-08-2021, 05:52 AM

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.

**ajdahlheimer** · 10-11-2021, 06:29 AM

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

**ajdahlheimer** · 10-11-2021, 06:30 AM

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

**ajdahlheimer** · 10-12-2021, 05:12 AM

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

**ajdahlheimer** · 10-13-2021, 05:32 AM

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

**ajdahlheimer** · 10-14-2021, 04:59 AM

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

**ajdahlheimer** · 10-15-2021, 05:07 AM

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

**ajdahlheimer** · 10-15-2021, 06:08 AM

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.

**ajdahlheimer** · 10-16-2021, 09:48 AM

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

**ajdahlheimer** · 10-18-2021, 08:53 AM

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

**ajdahlheimer** · 10-19-2021, 06:13 AM

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

**ajdahlheimer** · 10-20-2021, 05:58 AM

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

**ajdahlheimer** · 10-21-2021, 05:53 AM

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

**ajdahlheimer** · 10-22-2021, 05:15 AM

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

**ajdahlheimer** · 10-22-2021, 05:17 AM

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.

**ajdahlheimer** · 10-24-2021, 04:49 PM

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

**ajdahlheimer** · 10-25-2021, 05:12 AM

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

**ajdahlheimer** · 10-26-2021, 05:19 AM

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

**ajdahlheimer** · 10-27-2021, 05:53 AM

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

**ajdahlheimer** · 10-28-2021, 05:42 AM

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

**ajdahlheimer** · 10-29-2021, 05:25 AM

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

**ajdahlheimer** · 10-29-2021, 05:26 AM

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.

**ajdahlheimer** · 10-30-2021, 11:35 AM

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

**ajdahlheimer** · 11-01-2021, 10:59 AM

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

**ajdahlheimer** · 11-02-2021, 06:51 AM

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

**ajdahlheimer** · 11-03-2021, 05:29 AM

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

**ajdahlheimer** · 11-04-2021, 05:46 AM

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

**ajdahlheimer** · 11-05-2021, 04:59 AM

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

Thread: AJ's Big Arms => Big Paychecks journal

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