AJ's Big Arms => Big Paychecks journal

[ajdahlheimer]

Week 12
Day 3 (Cardio)

Pre-Workout: None

20 minute skip-rope routine

1 hour 30 minute walk

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

Reverse-grip Lat Pull-downs w/Super Lat Bar
180x8
180x8
180x8

Weighted Pullup's (neutral-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), Zinc (50mg), and a Multi-vitamin

[ajdahlheimer]

Week 12
Day 4 (Legs/Traps)

Pre-Workout: Smoothie

Back Squats
315x5
315x5
335x3
335x3

Hex Bar Shrugs
365x15
365x15
365x15

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

Post-workout: None

Time of workout: 40 minutes

Additional cardio: 1 hour 20 minute walk

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin

[ajdahlheimer]

Week 12
Day 5 (Back/Abs)

Pre-Workout: Smoothie

Hex Bar Dead lifts +
365x5
365x5
385x3
385x3

Seated Cable Pull-downs (V-Grip)
210x5
210x5
210x5

Seated Reverse-Grip Cable Rows w/Lat-bar +
265x5
265x5
265x5

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 2 hour walk

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), Zinc (50mg), and a Multi-vitamin

[ajdahlheimer]

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

Pre-Workout: None

Military Press
200x5
200x5
215x3
215x3

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

Lateral Raises (Dumbbells)
50x8
50x8
50x8

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

Cable Curls from a Squatting position
90x8
90x8
90x8

Kneeling Cable Triceps Push-downs (Rope)
85x8
85x8
85x8

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]

Week 12
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]

Taking a much needed deload week. Trying to get through a few minor aches and pains. Putting together my workout for the next 12 weeks. Gonna focus less on back and add in more arms exercises.

[ajdahlheimer]

Week 1
Day 1 (Back/abs)

Pre-Workout: Con-Cret Creatine HCl - Lemon Lime flavor (one scoop)

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

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

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

Seated Barbell Curl - EZ Bar +
75x12
75x12
75x12

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 with weighted vest

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin

Note: Kicking off a fresh new 12 week cycle and these light weights felt great. Focusing on less back and more chest/shoulder/arms.

[ajdahlheimer]

Week 1
Day 2 (Chest/Shoulders)

Pre-Workout: Con-Cret Creatine HCl - Lemon Lime flavor (one scoop)

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

Incline Bench Press (Swiss Bar-wide Grip) +
165x12
165x12
165x12

Incline Butterflies (Dumbbells)
55x12
55x12
55x12

Bradford Presses (Barbell) +
100x12
100x12
100x12

Dumbbell Curls
50x10
50x10
50x10

Triceps Pulldown w/14" bar
80x12
80x12
80x12

Post-workout: None

Time of workout: 1 hour

Additional cardio: 30 minute walk

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin

[ajdahlheimer]

Week 1
Day 3 (Cardio)

Pre-Workout: Con-Cret Creatine HCl - Lemon Lime flavor (one scoop)

20 minute skip-rope routine

1 hour 30 minute walk

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

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

Hanging Leg Raises
BWx20
BWx20
BWx20

Spider Curls (Dumbbells)
35x20
35x20
35x20

Post-workout: None

Time of workout: 1 hour

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin

[ajdahlheimer]

Week 1
Day 4 (Legs/Traps)

Pre-Workout: Con-Cret Creatine HCl - Lemon Lime flavor (one scoop)

Back Squats +
225x12
225x12
245x8
245x8

Angled Cable Upright Row +
90x12
90x12
90x12

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

Single Arm Overhead Triceps Extension (Dumbbell) +
35x12
35x12
35x12

Post-workout: None

Time of workout: 1 hour

Additional cardio: 1 hour walk and 1 hour shoveling snow

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin

[ajdahlheimer]

Week 1
Day 5 (Back/Abs)

Pre-Workout: Smoothie and Con-Cret Creatine HCl - Lemon Lime flavor (one scoop)

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

Lat Pull-downs (Super Lat bar) +
150x12
150x12
150x12

Meadows Rows +
70x12
70x12
70x12

Cable Curls
60x12
60x12
60x12

Cable crunches +
3 sets of 25 with 90 pounds

Wrist-Roller
3 sets of 5 with 12.5 pounds

Post-workout: None

Time of workout: 1 hour

Additional cardio: 1 hour walk with weighted vest

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), Zinc (50mg), and a Multi-vitamin

[ajdahlheimer]

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

Pre-Workout: Con-Cret Creatine HCl - Lemon Lime flavor (one scoop)

Standing OHP (Dumbbells) +
60x12
60x12
60x12

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

Lateral Raises (Dumbbells)
35x12
35x12
35x12

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

Concentration curls
40x12
40x12
40x12

Triceps Cable Extension (Rope) +
55x12
55x12
55x12

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

[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), Zinc (50mg), and a Multi-vitamin

Note: Fasted cardio.

[ajdahlheimer]

Week 2
Day 1 (Back/abs)

Pre-Workout: Con-Cret Creatine HCl - Lemon Lime flavor (one scoop)

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

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

Seal Rows (Dumbbells) +
65x12
65x12
65x12

Seated Barbell Curl - EZ Bar +
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: 1 hour walk with weighted vest

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin

[ajdahlheimer]

Week 2
Day 2 (Chest/Shoulders)

Pre-Workout: Con-Cret Creatine HCl - Lemon Lime flavor (one scoop)

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

Incline Bench Press (Swiss Bar-wide Grip)
170x12
170x12
170x12

Incline Butterflies (Dumbbells)
55x12
55x12
55x12

Bradford Presses (Barbell) +
105x12
105x12
105x12

Dumbbell Curls
50x10
50x10
50x10

Triceps Pulldown w/14" bar
80x12
80x12
80x12

Post-workout: None

Time of workout: 1 hour

Additional cardio: 1 hour walk with weighted vest

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin

[ajdahlheimer]

Week 2
Day 3 (Cardio)

Pre-Workout: Con-Cret Creatine HCl - Lemon Lime flavor (one scoop)

20 minute skip-rope routine

1 hour walk

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

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

Hanging Leg Raises
BWx20
BWx20
BWx20

Spider Curls (Dumbbells)
35x12
35x12
35x12

Post-workout: None

Time of workout: 1 hour

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin

[ajdahlheimer]

Week 2
Day 4 (Legs/Traps)

Pre-Workout: Con-Cret Creatine HCl - Lemon Lime flavor (one scoop)

Back Squats +
230x12
230x12
250x8
250x8

Angled Cable Upright Row +
95x12
95x12
95x12

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

Single Arm Overhead Triceps Extension (Dumbbell)
40x12
40x12
40x12

Post-workout: None

Time of workout: 1 hour

Additional cardio: 1 hour walk with weighted vest

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin

[ajdahlheimer]

Week 2
Day 5 (Back/Abs)

Pre-Workout: Banana, avocado, and Con-Cret Creatine HCl - Lemon Lime flavor (one scoop)

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

Lat Pull-downs (Super Lat bar) +
155x12
155x12
155x12

Meadows Rows
75x12
75x12
75x12

Cable Curls +
60x12
60x12
60x12

Cable crunches
3 sets of 25 with 95 pounds

Wrist-Roller
3 sets of 5 with 12.5 pounds

Post-workout: None

Time of workout: 1 hour

Additional cardio: 1 hour walk with weighted vest

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), Zinc (50mg), and a Multi-vitamin

[ajdahlheimer]

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

Pre-Workout: Con-Cret Creatine HCl - Lemon Lime flavor (one scoop)

Standing OHP (Dumbbells) +
65x12
65x12
65x12

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

Lateral Raises (Dumbbells)
35x12
35x12
35x12

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

Concentration curls +
40x12
40x12
40x12

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

Post-workout: None

Time of workout: 1 hour

Additional cardio: 20 minute skip-rope routine and 1 hour walk with weighted vest

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), 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), Zinc (50mg), and a Multi-vitamin

Note: Fasted cardio.

[ajdahlheimer]

Week 3
Day 1 (Back/abs)

Pre-Workout: Con-Cret Creatine HCl - Lemon Lime flavor (one scoop)

Landmine Rows with Lat-Blaster attachment +
195x12
195x12
195x12

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

Seal Rows (Dumbbells)
90x12
90x12
90x12

Seated Barbell Curl - EZ Bar +
85x12
85x12
85x12

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 with weighted vest

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin

[ajdahlheimer]

Week 3
Day 2 (Chest/Shoulders)

Pre-Workout: Con-Cret Creatine HCl - Lemon Lime flavor (one scoop)

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

Incline Bench Press (Swiss Bar-wide Grip) +
170x12
170x12
170x12

Incline Butterflies (Dumbbells)
55x12
55x12
55x12

Bradford Presses (Barbell) +
110x12
110x12
110x12

Dumbbell Curls
50x10
50x10
50x10

Triceps Pulldown w/14" bar +
80x12
80x12
80x12

Post-workout: None

Time of workout: 1 hour

Additional cardio: 1 hour walk with weighted vest

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin

Note: Great workout. Felt much stronger than last week.

[ajdahlheimer]

Week 3
Day 3 (Cardio)

Pre-Workout: Con-Cret Creatine HCl - Lemon Lime flavor (one scoop)

20 minute skip-rope routine

1 hour walk with weighted vest

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

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

Hanging Leg Raises
BWx20
BWx20
BWx20

Incline Curls (Dumbbells)
35x12
35x12
35x12

Post-workout: None

Time of workout: 1 hour

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin

[ajdahlheimer]

Week 3
Day 4 (Legs/Traps)

Pre-Workout: Con-Cret Creatine HCl - Lemon Lime flavor (one scoop)

Back Squats +
235x12
235x12
255x8
255x8

Angled Cable Upright Row +
100x12
100x12
100x12

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

Single Arm Overhead Triceps Extension (Dumbbell)
40x12
40x12
40x12

Post-workout: None

Time of workout: 1 hour

Additional cardio: 1 hour walk with weighted vest

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin

[ajdahlheimer]

Week 3
Day 5 (Back/Abs)

Pre-Workout: Tuna, avocado, and Con-Cret Creatine HCl - Lemon Lime flavor (one scoop)

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

Lat Pull-downs (Super Lat bar) +
160x12
160x12
160x12

Meadows Rows +
75x12
75x12
75x12

Cable Curls
65x12
65x12
65x12

Cable crunches
3 sets of 25 with 95 pounds

Wrist-Roller
3 sets of 5 with 12.5 pounds

Post-workout: None

Time of workout: 1 hour

Additional cardio: 1 hour walk with weighted vest

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), Zinc (50mg), and a Multi-vitamin

[ajdahlheimer]

Week 3
Day 6 (Shoulders/Bi's/Tri's)

Pre-Workout: Con-Cret Creatine HCl - Lemon Lime flavor (one scoop)

Standing OHP (Dumbbells)
70x12
70x12
70x12

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

Lateral Raises (Dumbbells)
35x12
35x12
35x12

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

Concentration curls
45x12
45x12
45x12

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

Post-workout: None

Time of workout: 1 hour

Additional cardio: 20 minute skip-rope routine and 1 hour walk with weighted vest

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin

[ajdahlheimer]

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), Zinc (50mg), and a Multi-vitamin

Note: Fasted cardio.

[ajdahlheimer]

Week 4
Day 1 (Back/abs)

Pre-Workout: Con-Cret Creatine HCl - Lemon Lime flavor (one scoop)

Landmine Rows with Lat-Blaster attachment
200x12
200x12
200x12

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

Seal Rows (Dumbbells)
90x12
90x12
90x12

Seated Barbell Curl - EZ Bar
95x12
95x12
95x12

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 with weighted vest

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin

[ajdahlheimer]

Week 4
Day 2 (Chest/Shoulders)

Pre-Workout: Con-Cret Creatine HCl - Lemon Lime flavor (one scoop)

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

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

Incline Butterflies (Dumbbells)
55x12
55x12
55x12

Bradford Presses (Barbell)
115x12
115x12
115x12

Dumbbell Curls
50x10
50x10
50x10

Triceps Pulldown w/14" bar
85x12
85x12
85x12

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]

Week 4
Day 3 (Cardio)

Pre-Workout: Con-Cret Creatine HCl - Lemon Lime flavor (one scoop)

20 minute skip-rope routine

1 hour walk with weighted vest

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

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

Hanging Leg Raises
BWx20
BWx20
BWx20

Incline Curls (Dumbbells)
35x12
35x12
35x12

Post-workout: None

Time of workout: 1 hour

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin