AJ's Big Arms => Big Paychecks journal

**ajdahlheimer** · 09-23-2022, 04:58 AM

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

Pre-Workout: None

Standing Overhead Press (Barbell)
175x8
175x8
190x5
190x5

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

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

Arnold Presses
55x8
55x8
55x8

Standing Dumbbell Curls
50x8
50x8
50x8

Single Arm Triceps Extension (cable)
50x8
50x8
50x8

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** · 09-23-2022, 03:54 PM

Week 5
Day 7 (Cardio)

Pre-Workout: None

4.5 mile treadmill walk

Post-workout: None

Time of workout: 75 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** · 09-24-2022, 08:39 AM

Week 6
Day 1 (Back/abs)

Pre-Workout: Oatmeal, coffee

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

Lat Pull-downs
165x8
165x8
165x8

Seated Cable Rows w/neutral v-grip +
235x8
235x8
235x8

Squeeze Press (Dumbbells)
60x12
60x12
60x12

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** · 09-26-2022, 05:59 AM

Week 6
Day 2 (Chest/Shoulders)

Pre-Workout: Oatmeal, coffee

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

Incline Bench Press (Swiss Bar) +
180x8
180x8
180x8

Butterflies (Dumbbells)
60x8
60x8
60x8

Bradford Presses +
150x8
150x8
150x8

Hammer Curls (Dumbbells)
50x10
50x10
50x10

Triceps Pulldown w/14" bar
95x8
95x8
95x8

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** · 09-27-2022, 04:56 AM

Week 6
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 (neutral-grip)
BW+25x10
BW+25x10
BW+25x10

Hanging Leg Raises
BWx20
BWx20
BWx20

Banded Bench Press
135x8+100 pound band
185x8+100 pound band
225x8+100 pound band

Standing Single Arm Cable Rows
70x8
70x8
70x8

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** · 09-28-2022, 05:37 AM

Week 6
Day 4 (Legs/Traps)

Pre-Workout: None

Back Squats
270x8
270x8
290x5
290x5

Hex Bar Shrugs
345x15
345x15
345x15

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

Hammer-grip Incline Bench Press (Dumbbell)
60x12
60x12
60x12

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** · 09-29-2022, 05:43 AM

Week 6
Day 5 (Back/Abs)

Pre-Workout: None

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

Seated Pull-downs (neutral v-grip) +
170x8
170x8
170x8

Meadows Rows w/Landmine +
90x8
90x8
90x8

Lateral Raises (Dumbbells)
40x8
40x8
40x8

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** · 09-30-2022, 06:32 AM

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

Pre-Workout: None

Standing Overhead Press (Barbell)
175x8
175x8
190x5
190x5

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

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

Arnold Presses
55x8
55x8
55x8

Standing Dumbbell Curls
50x8
50x8
50x8

Single Arm Triceps Extension (cable)
50x8
50x8
50x8

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** · 09-30-2022, 06:35 AM

Week 6
Day 7 (Cardio)

Pre-Workout: None

4.5 mile treadmill walk

Post-workout: None

Time of workout: 75 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** · 10-02-2022, 05:59 AM

Week 7
Day 1 (Back/abs)

Pre-Workout: Egg sandwich

Landmine Rows with neutral v-grip +
210x8
210x8
210x8

Lat Pull-downs
165x8
165x8
165x8

Seated Cable Rows w/neutral v-grip +
240x8
240x8
240x8

Squeeze Press (Dumbbells)
60x12
60x12
60x12

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** · 10-03-2022, 06:55 AM

Week 7
Day 2 (Chest/Shoulders)

Pre-Workout: Coffee

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

Incline Bench Press (Swiss Bar) +
185x8
185x8
185x8

Butterflies (Dumbbells)
60x8
60x8
60x8

Bradford Presses +
155x8
155x8
155x8

Hammer Curls (Dumbbells)
50x10
50x10
50x10

Triceps Pulldown w/14" bar
95x8
95x8
95x8

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** · 10-04-2022, 04:55 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 (neutral-grip)
BW+25x10
BW+25x10
BW+25x10

Hanging Leg Raises
BWx20
BWx20
BWx20

Banded Bench Press
135x8+100 pound band
185x8+100 pound band
225x8+100 pound band

Standing Single Arm Cable Rows
70x8
70x8
70x8

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** · 10-05-2022, 04:50 AM

Week 7
Day 4 (Legs/Traps)

Pre-Workout: None

Back Squats +
270x8
270x8
290x5
290x5

Hex Bar Shrugs
345x15
345x15
345x15

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

Hammer-grip Incline Bench Press (Dumbbell)
60x12
60x12
60x12

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** · 10-06-2022, 04:24 AM

Week 7
Day 5 (Back/Abs)

Pre-Workout: None

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

Seated Pull-downs (neutral v-grip) +
170x8
170x8
170x8

Meadows Rows w/Landmine
95x8
95x8
95x8

Lateral Raises (Dumbbells)
40x8
40x8
40x8

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** · 10-07-2022, 04:37 AM

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

Pre-Workout: None

Standing Overhead Press (Barbell) +
175x8
175x8
190x5
190x5

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

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

Arnold Presses
55x8
55x8
55x8

Standing Dumbbell Curls
50x8
50x8
50x8

Single Arm Triceps Extension (cable)
50x8
50x8
50x8

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** · 10-08-2022, 07:39 AM

Week 7
Day 7 (Cardio)

Pre-Workout: None

3.4 mile outdoor 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: Fasted cardio.

**ajdahlheimer** · 10-08-2022, 07:42 AM

Week 8
Day 1 (Back/abs)

Pre-Workout: Egg sandwich

Landmine Rows with neutral v-grip
215x8
215x8
215x8

Lat Pull-downs
170x8
170x8
170x8

Seated Cable Rows w/neutral grip Super Lat-bar
210x8
210x8
210x8

Squeeze Press (Dumbbells)
60x12
60x12
60x12

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** · 10-10-2022, 06:16 AM

Week 8
Day 2 (Chest/Shoulders)

Pre-Workout: Coffee

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

Incline Bench Press (Swiss Bar)
190x8
190x8
190x8

Butterflies (Dumbbells)
60x8
60x8
60x8

Bradford Presses
160x8
160x8
160x8

Hammer Curls (Dumbbells)
50x10
50x10
50x10

Triceps Pulldown w/14" bar
95x8
95x8
95x8

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** · 10-11-2022, 04:59 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 (neutral-grip)
BW+25x10
BW+25x10
BW+25x10

Hanging Leg Raises
BWx20
BWx20
BWx20

Banded Bench Press
135x8+100 pound band
185x8+100 pound band
225x8+100 pound band

Standing Single Arm Cable Rows
70x8
70x8
70x8

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** · 10-12-2022, 05:24 AM

Week 8
Day 4 (Legs/Traps)

Pre-Workout: None

Back Squats
275x8
275x8
295x5
295x5

Hex Bar Shrugs
345x15
345x15
345x15

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

Hammer-grip Incline Bench Press (Dumbbell)
60x12
60x12
60x12

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** · 10-13-2022, 05:51 AM

Week 8
Day 5 (Back/Abs)

Pre-Workout: None

Hex Bar Dead lifts
335x8
335x8
355x5
355x5

Seated Pull-downs (neutral v-grip)
175x8
175x8
175x8

Meadows Rows w/Landmine
95x8
95x8
95x8

Lateral Raises (Dumbbells)
40x8
40x8
40x8

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** · 10-14-2022, 04:49 AM

Week 8
Day 6 (Shoulders/Bi's/Tri's)

Pre-Workout: None

Standing Overhead Press (Barbell)
180x8
180x8
195x5
195x5

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

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

Arnold Presses
55x8
55x8
55x8

Standing Dumbbell Curls
50x8
50x8
50x8

Single Arm Triceps Extension (cable)
50x8
50x8
50x8

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** · 10-15-2022, 05:41 AM

Week 8
Day 7 (Cardio)

Pre-Workout: None

4.5 mile treadmill walk

Post-workout: None

Time of workout: 75 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** · 10-16-2022, 07:12 AM

Week 9
Day 1 (Back/abs)

Pre-Workout: None

Landmine Rows with neutral v-grip
230x5
230x5
230x5

Lat Pull-downs
190x5
190x5
190x5

Seated Cable Rows w/neutral grip Super Lat-bar +
230x5
230x5
230x5

Squeeze Press (Dumbbells)
60x12
60x12
60x12

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** · 10-17-2022, 05:58 AM

Week 9
Day 2 (Chest/Shoulders)

Pre-Workout: Coffee, bacon, eggs

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

Incline Bench Press (Swiss Bar) +
210x5
210x5
210x5

Butterflies (Dumbbells)
60x8
60x8
60x8

Bradford Presses +
175x5
175x5
175x5

Hammer Curls (Dumbbells)
50x10
50x10
50x10

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** · 10-18-2022, 05:22 AM

Week 9
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 (neutral-grip)
BW+25x10
BW+25x10
BW+25x10

Hanging Leg Raises
BWx20
BWx20
BWx20

Banded Bench Press
135x8+100 pound band
185x8+100 pound band
225x8+100 pound band

Standing Single Arm Cable Rows
70x8
70x8
70x8

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** · 10-19-2022, 04:56 AM

Week 9
Day 4 (Legs/Traps)

Pre-Workout: None

Back Squats
300x5
300x5
320x3
320x3

Hex Bar Shrugs +
345x15
345x15
345x15

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

Hammer-grip Incline Bench Press (Dumbbell)
60x12
60x12
60x12

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** · 10-20-2022, 06:14 AM

Week 9
Day 5 (Back/Abs)

Pre-Workout: None

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

Seated Pull-downs (neutral v-grip) +
190x5
190x5
190x5

Meadows Rows w/Landmine
110x5
110x5
110x5

Lateral Raises (Dumbbells)
45x6
45x6
45x6

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** · 10-21-2022, 05:38 AM

Week 9
Day 6 (Shoulders/Bi's/Tri's)

Pre-Workout: None

Standing Overhead Press (Barbell)
195x5
195x5
210x3
210x3

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

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

Arnold Presses
60x6
60x6
60x6

Standing Dumbbell Curls
60x6
60x6
60x6

Single Arm Triceps Extension (cable)
60x5
60x5
60x5

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** · 10-22-2022, 10:04 AM

Week 9
Day 7 (Cardio)

Pre-Workout: None

4.5 mile treadmill walk

Post-workout: None

Time of workout: 75 minutes

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

Note: Fasted cardio.

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

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