AJ's Big Arms => Big Paychecks journal

**ajdahlheimer** · 03-16-2022, 05:22 AM

Week 4
Day 4 (Legs/Traps)

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

Back Squats
240x12
240x12
260x8
260x8

Angled Cable Upright Row
105x12
105x12
105x12

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** · 03-17-2022, 05:01 AM

Week 4
Day 5 (Back/Abs)

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

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

Lat Pull-downs (Super Lat bar)
165x12
165x12
165x12

Meadows Rows
80x12
80x12
80x12

Cable Curls
70x12
70x12
70x12

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** · 03-18-2022, 05:24 AM

Week 4
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)
70x12
70x12
70x12

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** · 03-18-2022, 10:53 AM

Week 4
Day 7 (Cardio)

Pre-Workout: None

5k run (on treadmill)

Post-workout: None

Time of workout: 40 minutes (treadmill program has a warm-up walk and cool-down walk built into it).

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

Note: Fasted cardio.

**ajdahlheimer** · 03-19-2022, 01:50 PM

Week 5
Day 1 (Back/abs)

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

Landmine Rows with Lat-Blaster attachment
215x8
215x8
215x8

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

Seal Rows (Dumbbells)
100x8
100x8
100x8

Seated Barbell Curl - EZ Bar
115x12
115x12
115x12

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** · 03-21-2022, 07:28 AM

Week 5
Day 2 (Chest/Shoulders)

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

Flat Bench Press (Barbell)
245x8
245x8
260x5
260x5

Incline Bench Press (Swiss Bar-wide Grip) +
190x8
190x8
190x8

Incline Butterflies (Dumbbells)
60x8
60x8
60x8

Bradford Presses (Barbell) +
135x8
135x8
135x8

Dumbbell Curls
55x8
55x8
55x8

Triceps Pulldown w/14" bar
100x8
100x8
100x8

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** · 03-22-2022, 06:00 AM

Week 5
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)
40x8
40x8
40x8

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** · 03-23-2022, 05:27 AM

Week 5
Day 4 (Legs/Traps)

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

Back Squats
265x8
265x8
285x5
285x5

Angled Cable Upright Row
120x8
120x8
120x8

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

Single Arm Overhead Triceps Extension (Dumbbell)
45x8
45x8
45x8

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** · 03-24-2022, 05:12 AM

Week 5
Day 5 (Back/Abs)

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

Hex Bar Dead lifts +
315x8
315x8
335x5
335x5

Lat Pull-downs (Super Lat bar)
185x8
185x8
185x8

Meadows Rows +
95x8
95x8
95x8

Cable Curls
85x8
85x8
85x8

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** · 03-26-2022, 10:22 AM

Week 5
Day 6 (Shoulders/Bi's/Tri's)

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

Standing OHP (Dumbbells)
75x8
75x8
75x8

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

Lateral Raises (Dumbbells)
40x8
40x8
40x8

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

Concentration curls
50x8
50x8
50x8

Triceps Cable Extension (Rope)
80x8
80x8
80x8

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** · 03-26-2022, 10:29 AM

Week 6
Day 1 (Back/abs)

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

Landmine Rows with Lat-Blaster attachment +
215x8
215x8
215x8

Landmine Rows with neutral v-grip +
195x8
195x8
195x8

Seal Rows (Dumbbells)
100x8
100x8
100x8

Seated Barbell Curl - EZ Bar
115x8
115x8
115x8

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** · 03-28-2022, 07:02 AM

Week 6
Day 2 (Chest/Shoulders)

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

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

Incline Bench Press (Swiss Bar-wide Grip) +
195x8
195x8
195x8

Incline Butterflies (Dumbbells)
60x8
60x8
60x8

Bradford Presses (Barbell) +
140x8
140x8
140x8

Dumbbell Curls
55x8
55x8
55x8

Triceps Pulldown w/14" bar
100x8
100x8
100x8

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** · 03-29-2022, 04:59 AM

Week 6
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)
40x8
40x8
40x8

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** · 03-30-2022, 05:17 AM

Week 6
Day 4 (Legs/Traps)

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

Back Squats
270x8
270x8
290x5
290x5

Angled Cable Upright Row +
120x8
120x8
120x8

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

Single Arm Overhead Triceps Extension (Dumbbell)
45x8
45x8
45x8

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** · 03-31-2022, 05:10 AM

Week 6
Day 5 (Back/Abs)

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

Hex Bar Dead lifts +
320x8
320x8
340x5
340x5

Lat Pull-downs (Super Lat bar) +
185x8
185x8
185x8

Meadows Rows
100x8
100x8
100xx8

Cable Curls
85x8
85x8
85x8

Cable crunches
3 sets of 25 with 100 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** · 04-01-2022, 04:59 AM

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

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

Standing OHP (Dumbbells)
80x8
80x8
80x8

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

Lateral Raises (Dumbbells) +
40x8
40x8
40x8

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

Concentration curls
50x8
50x8
50x8

Triceps Cable Extension (Rope)
80x8
80x8
80x8

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** · 04-01-2022, 09:21 AM

Week 6
Day 7 (Cardio)

Pre-Workout: None

3.4 mile run

Post-workout: None

Time of workout: 33 minutes

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

Note: First outdoor run of the year. A brisk 40 degrees, but sun was out. Lungs felt good and did not expect to run in that fast of a time. Keeping up on the treadmill during the winter definitely helped out.

**ajdahlheimer** · 04-03-2022, 08:07 AM

Week 7
Day 1 (Back/abs)

Pre-Workout: None

Landmine Rows with Lat-Blaster attachment +
220x8
220x8
220x8

Landmine Rows with neutral v-grip +
200x8
200x8
200x8

Seal Rows (Dumbbells) +
100x8
100x8
100x8

Seated Barbell Curl - EZ Bar
115x8
115x8
115x8

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), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin

**ajdahlheimer** · 04-04-2022, 06:09 AM

Week 7
Day 2 (Chest/Shoulders)

Pre-Workout: None

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

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

Incline Butterflies (Dumbbells)
60x8
60x8
60x8

Bradford Presses (Barbell) +
145x8
145x8
145x8

Dumbbell Curls
55x8
55x8
55x8

Triceps Pulldown w/14" bar
100x8
100x8
100x8

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** · 04-05-2022, 05:18 AM

Week 7
Day 3 (Cardio)

Pre-Workout: None

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)
40x8
40x8
40x8

Standing Single Arm Cable Rows
60x8
60x8
60x8

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** · 04-06-2022, 06:38 AM

Week 7
Day 4 (Legs/Traps)

Pre-Workout: Banana

Back Squats +
275x8
275x8
295x5
295x5

Angled Cable Upright Row +
125x8
125x8
125x8

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

Single Arm Overhead Triceps Extension (Dumbbell)
45x8
45x8
45x8

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

**david017** · 04-06-2022, 07:28 AM

right

**ajdahlheimer** · 04-07-2022, 04:31 AM

Week 7
Day 5 (Back/Abs)

Pre-Workout: None

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

Lat Pull-downs (Super Lat bar)
190x8
190x8
190x8

Meadows Rows
100x8
100x8
100xx8

Cable Curls
85x8
85x8
85x8

Cable crunches
3 sets of 25 with 100 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** · 04-08-2022, 05:33 AM

Week 7
Day 6 (Shoulders/Bi's/Tri's)

Pre-Workout: None

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

Concentration curls
50x8
50x8
50x8

Triceps Cable Extension (Rope)
80x8
80x8
80x8

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** · 04-08-2022, 05:34 AM

Week 7
Day 7 (Cardio)

Pre-Workout: None

1 hour 20 minute walk with weighted vest

Post-workout: None

Time of workout: 80 minutes

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

Note: Fasted cardio.

**ajdahlheimer** · 04-09-2022, 08:01 AM

Week 8
Day 1 (Back/abs)

Pre-Workout: None

Landmine Rows with Lat-Blaster attachment +
225x8
225x8
225x8

Landmine Rows with neutral v-grip +
205x8
205x8
205x8

Seal Rows (Dumbbells)
105x8
105x8
105x8

Seated Barbell Curl - EZ Bar
115x8
115x8
115x8

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** · 04-11-2022, 06:11 AM

Week 8
Day 2 (Chest/Shoulders)

Pre-Workout: None

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

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

Incline Butterflies (Dumbbells)
60x8
60x8
60x8

Bradford Presses (Barbell)
150x8
150x8
150x8

Dumbbell Curls
55x8
55x8
55x8

Triceps Pulldown w/14" bar
100x8
100x8
100x8

Post-workout: None

Time of workout: 1 hour

Additional cardio: One 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** · 04-12-2022, 05:30 AM

Week 8
Day 3 (Cardio)

Pre-Workout: None

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)
40x8
40x8
40x8

Standing Single Arm Cable Rows
65x8
65x8
65x8

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** · 04-13-2022, 05:40 AM

Week 8
Day 4 (Legs/Traps)

Pre-Workout: None

Back Squats
280x8
280x8
300x5
300x5

Angled Cable Upright Row
130x8
130x8
130x8

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

Single Arm Overhead Triceps Extension (Dumbbell)
45x8
45x8
45x8

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** · 04-14-2022, 08:10 AM

Week 8
Day 5 (Back/Abs)

Pre-Workout: None

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

Lat Pull-downs (Super Lat bar)
190x8
190x8
190x8

Meadows Rows
100x8
100x8
100x8

Cable Curls
85x8
85x8
85x8

Cable crunches
3 sets of 25 with 100 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

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

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