AJ's Big Arms => Big Paychecks journal

[ajdahlheimer]

Week 11
Day 4 (Back/Abs)

Pre-Workout: None

Snatch-grip Deads (barbell)
340x5
340x5
360x3
360x3

Lat-pullowns
170x10
170x10
170x10

Face-Pulls
90x10
90x10
90x10

Wrist Curls (Dumbbells)
50x20
50x20
50x20

Cable crunches
3 sets of 25 with 90 pounds

Kneeling Crunches--Rogue Bands
3 sets of 25

Wrist-Roller
3 sets of 5 with 10 pounds

Post-workout: Gold Standard 100% Whey Protein (1.5 scoops Extreme Milk Chocolate flavor)

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]

Week 11
Day 5 (Chest/Shoulders/Bi's/Tri's)

Pre-Workout: None

Standing OHP (barbell)
195x5
195x5
210x3
210x3

Standing One-armed Landmine Presses
120x8
120x8
120x8

Butterflies (Dumbbells)
55x10
55x10
55x10

Lateral Raises (Dumbbells)
50x10
50x10
50x10

Standing Dumbbell Hammer-Curls (dumbbells)
60x10
60x10
60x10

Standing Curls (Swiss Bar)
125x10
125x10
125x10

Overhead Rope-Extension
75x10
75x10
75x10

Triceps Dips
3 sets of 25

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]

Week 11
Day 6 (Cardio)

Pre-Workout: Coffee

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

[ajdahlheimer]

Week 12
Day 1 (Back/abs)

Pre-Workout: Bacon & Eggs

Upright Rows (EZ bar)
215x5
215x5
230x3
230x3

Landmine Rows with Lat-Blaster attachment
240x5
240x5
260x3
260x3

T-bar Rows
180x10
180x10
180x10

Seal Rows (Dumbbells)
60x12
60x12
60x12

Decline sit-ups w/45 pound plate
3 sets of 30

Hanging leg raises
3 sets of 20

Trunk Rotators (with 45 pound plate)
3 sets of 50

Post-workout: None

Time of workout: 1 hour and 5 minutes

Additional cardio: None

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

[ajdahlheimer]

Week 12
Day 2 (Chest/Shoulders/Bi's/Tri's)

Pre-Workout: None

Flat Bench Press (Barbell)
285x5
285x5
300x3
300x3

Incline Bench Press (Swiss Bar) - Wide-Grip +
230x5
230x5
245x3
245x3

Military Press (Dumbbells) +
75x10
75x10
75x10

Front Raises (Dumbbells)
45x10
45x10
45x10

Cable Curls from squatting position
90x8
90x8
90x8

Pull-ups (neutral-grip)
3 sets of 10

Tricep push-down with 20" bar
100x10
100x10
100x10

Tricep rope push-downs
90x10
90x10
90x10

Post-workout: None

Time of workout: 1 hour and 10 minutes

Additional cardio: None

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

[ajdahlheimer]

Week 12
Day 3 (Legs/Traps)

Pre-Workout: None

Back Squats
305x5
305x5
325x3
325x3

Barbell Shrugs
400x15
400x15
400x15

Dumbbell Shrugs
60x25
60x25
60x25

Post-workout: None

Time of workout: 45 minutes

Additional cardio: 20 minute skip-rope routine

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

[ajdahlheimer]

Week 12
Day 4 (Back/Abs)

Pre-Workout: None

Snatch-grip Deads (barbell)
345x5
345x5
365x3
365x3

Lat-pullowns
170x10
170x10
170x10

Face-Pulls
90x10
90x10
90x10

Wrist Curls (Dumbbells)
50x20
50x20
50x20

Cable crunches
3 sets of 25 with 90 pounds

Kneeling Crunches--Rogue Bands
3 sets of 25

Wrist-Roller
3 sets of 5 with 10 pounds

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]

Week 12
Day 5 (Chest/Shoulders/Bi's/Tri's)

Pre-Workout: None

Standing OHP (barbell)
200x5
200x5
215x3
215x3

Standing One-armed Landmine Presses
125x8
125x8
125x8

Butterflies (Dumbbells)
55x10
55x10
55x10

Lateral Raises (Dumbbells)
50x10
50x10
50x10

Standing Dumbbell Curls (dumbbells)
55x8
55x8
55x8

Standing Curls (Swiss Bar)
125x10
125x10
125x10

Overhead Rope-Extension
75x10
75x10
75x10

Triceps Dips
3 sets of 25

Post-workout: None

Time of workout: 1 hour

Additional cardio: 20 minute skip-rope routine

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

[blue9steel]

Week 12
Standing OHP (barbell)
200x5
200x5
215x3
215x3

That's some serious overhead pressing, nice work!

[ajdahlheimer]

Week 12
Day 6 (Cardio)

Pre-Workout: Coffee

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: That wraps another 12 week workout cycle for me. Definitely added some mass, as I was eating more and lifting fairly heavy for me. Deload week next week and then start all over with some variations in lifts.

-AJ

[ajdahlheimer]

That's some serious overhead pressing, nice work!

Less weight and form not where it was when I was a lot bigger/stronger, but appreciate it.

And as always, thanks for checking out my journal.

-AJ

[ajdahlheimer]

Deloading and recovering this week. Still jumped some rope and did some chest, shoulders, biceps, to stay sane yesterday though.

[ajdahlheimer]

Starting a fresh 12 week program after a week deload.

Week 1
Day 1 (Back/abs)

Pre-Workout: Egg sandwic

Upright Rows (EZ bar)
185x12
185x12
185x12

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

Seated Cable Rows +
180x12
180x12
180x12

Seal Rows (Dumbbells)
60x12
60x12
60x12

Decline sit-ups w/45 pound plate
3 sets of 30

Hanging leg raises
3 sets of 20

Trunk Rotators (with 45 pound plate)
3 sets of 50

Post-workout: None

Time of workout: 1 hour and 5 minutes

Additional cardio: None

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

[ajdahlheimer]

Week 1
Day 2 (Chest/Shoulders/Bi's/Tri's)

Pre-Workout: NutriBullet smoothie w/banana, frozen fruit, walnuts, oats, PB Fit Powder and almond milk.

Incline Bench Press (Barbell) +
185x12
185x12
200x8
200x8

Flat Bench Press (Swiss Bar) - Wide-Grip +
195x12
195x12
210x8
210x8

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

Front Raises (Dumbbells)
40x10
40x10
40x10

Cable Curls from squatting position
90x8
90x8
90x8

Pull-ups (neutral-grip)
3 sets of 10

Tricep push-down with 20" bar
100x10
100x10
100x10

Tricep rope push-downs
90x10
90x10
90x10

Post-workout: Gold Standard 100% Whey Protein (1.5 scoops Extreme Milk Chocolate flavor)

Time of workout: 1 hour and 10 minutes

Additional cardio: None

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

[ajdahlheimer]

Week 1
Day 3 (Legs/Traps)

Pre-Workout: None

Back Squats
235x12
235x12
255x8
255x8

Barbell Shrugs
400x15
400x15
400x15

Dumbbell Shrugs
60x25
60x25
60x25

Post-workout: Gold Standard 100% Whey Protein (1.5 scoops Extreme Milk Chocolate flavor)

Time of workout: 45 minutes

Additional cardio: 20 minute skip-rope routine

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

[ajdahlheimer]

Week 1
Day 4 (Back/Abs)

Pre-Workout: None

Snatch-grip Deads (barbell)
275x12
275x12
295x8
295x8

Lat pull-downs
160x10
160x10
160x10

T-bar cable pull-downs
140x10
140x10
140x10

Face-pulls
90x10
90x10
90x10

Cable crunches
3 sets of 25 with 90 pounds

Kneeling Crunches--Rogue Bands
3 sets of 25

Wrist-Roller
3 sets of 5 with 10 pounds

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]

Week 1
Day 5 (Chest/Shoulders/Bi's/Tri's)

Pre-Workout: Coffee

Military Press (barbell)
155x12
155x12
170x8
170x8

Standing One-armed Landmine Presses
105x12
105x12
105x12

Butterflies (Dumbbells)
55x10
55x10
55x10

Lateral Raises (Dumbbells)
50x10
50x10
50x10

Standing Dumbbell Curls (dumbbells)
50x10
50x10
50x10

Standing Curls (Swiss Bar)
125x10
125x10
125x10

Overhead Rope-Extension
75x10
75x10
75x10

Triceps Dips
3 sets of 25

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

Note: Tremendous Thanksgiving morning workout!

[ajdahlheimer]

Week 1
Day 6 (Cardio)

Pre-Workout: Coffee

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

[ajdahlheimer]

Week 2
Day 1 (Back/abs)

Pre-Workout: Coffee, chicken & rice

Upright Rows (EZ bar)
185x12
185x12
185x12

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

Seated Cable Rows +
190x12
190x12
190x12

Seal Rows (Dumbbells)
60x12
60x12
60x12

Decline sit-ups w/45 pound plate
3 sets of 30

Hanging leg raises
3 sets of 20

Trunk Rotators (with 45 pound plate)
3 sets of 50

Post-workout: None

Time of workout: 1 hour and 5 minutes

Additional cardio: None

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

[ajdahlheimer]

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

Pre-Workout: Turkey

Incline Bench Press (Barbell) +
190x12
190x12
205x8
205x8

Flat Bench Press (Swiss Bar) - Wide-Grip +
200x12
200x12
215x8
215x8

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

Front Raises (Dumbbells)
40x10
40x10
40x10

Cable Curls from squatting position
80x8
80x8
80x8

Pull-ups (neutral-grip)
3 sets of 10

Tricep push-down with 20" bar
100x10
100x10
100x10

Tricep rope push-downs
90x10
90x10
90x10

Post-workout: None

Time of workout: 1 hour and 10 minutes

Additional cardio: None

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

[ajdahlheimer]

Week 2
Day 3 (Legs/Traps)

Pre-Workout: None

Back Squats
240x12
240x12
260x8
260x8

Barbell Shrugs
400x15
400x15
400x15

Dumbbell Shrugs
60x25
60x25
60x25

Post-workout: Gold Standard 100% Whey Protein (1.5 scoops Extreme Milk Chocolate flavor)

Time of workout: 45 minutes

Additional cardio: 20 minute skip-rope routine

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

[ajdahlheimer]

Week 2
Day 4 (Back/Abs)

Pre-Workout: Chicken & Rice

Snatch-grip Deads (barbell)
275x12
275x12
295x8
295x8

Lat pull-downs
160x10
160x10
160x10

T-bar cable pull-downs
140x10
140x10
140x10

Face-pulls
90x10
90x10
90x10

Cable crunches
3 sets of 25 with 90 pounds

Kneeling Crunches--Rogue Bands
3 sets of 25

Wrist-Roller
3 sets of 5 with 10 pounds

Post-workout: Gold Standard 100% Whey Protein (1.5 scoops Extreme Milk Chocolate flavor)

Time of workout: 1 hour

Additional cardio: 20 minute skip-rope routine

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

[ajdahlheimer]

Week 2
Day 5 (Chest/Shoulders/Bi's/Tri's)

Pre-Workout: None

Military Press (barbell)
155x12
155x12
170x8
170x8

Standing One-armed Landmine Presses
110x12
110x12
110x12

Butterflies (Dumbbells)
55x10
55x10
55x10

Lateral Raises (Dumbbells)
50x10
50x10
50x10

Standing Dumbbell Hammer-Curls (dumbbells)
60x10
60x10
60x10

Standing Curls (Swiss Bar)
125x10
125x10
125x10

Overhead Rope-Extension
75x10
75x10
75x10

Triceps Dips
3 sets of 25

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]

Week 2
Day 6 (Cardio)

Pre-Workout: Breakfast Burrito

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

[ajdahlheimer]

Week 3
Day 1 (Back/abs)

Pre-Workout: Coffee

Upright Rows (EZ bar)
185x12
185x12
185x12

Landmine Rows with Lat-Blaster attachment
205x12
205x12
205x12

Seated Cable Rows +
195x12
195x12
195x12

Seal Rows (Dumbbells)
60x12
60x12
60x12

Decline sit-ups w/45 pound plate
3 sets of 30

Hanging leg raises
3 sets of 20

Trunk Rotators (with 45 pound plate)
3 sets of 50

Post-workout: None

Time of workout: 1 hour and 5 minutes

Additional cardio: None

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

[ajdahlheimer]

Week 3
Day 2 (Chest/Shoulders/Bi's/Tri's)

Pre-Workout: Banana

Incline Bench Press (Barbell) +
195x12
195x12
210x8
210x8

Flat Bench Press (Swiss Bar) - Wide-Grip +
205x12
205x12
220x8
220x8

Standing OHP (Dumbbells)
70x10
70x10
70x10

Front Raises (Dumbbells)
45x10
45x10
45x10

Cable Curls from squatting position
80x8
80x8
80x8

Pull-ups (neutral-grip)
3 sets of 10

Tricep push-down with 20" bar
105x10
105x10
105x10

Tricep rope push-downs
90x10
90x10
90x10

Post-workout: Gold Standard 100% Whey Protein (1.5 scoops Extreme Milk Chocolate flavor)

Time of workout: 1 hour and 10 minutes

Additional cardio: None

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

[ajdahlheimer]

Week 3
Day 3 (Legs/Traps)

Pre-Workout: None

Back Squats
245x12
245x12
265x8
265x8

Barbell Shrugs
400x15
400x15
400x15

Dumbbell Shrugs
60x25
60x25
60x25

Post-workout: None

Time of workout: 45 minutes

Additional cardio: None

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

[ajdahlheimer]

Week 3
Day 4 (Back/Abs)

Pre-Workout: None

Snatch-grip Deads (barbell)
280x12
280x12
300x8
300x8

Lat pull-downs
160x10
160x10
160x10

T-bar cable pull-downs +
145x10
145x10
145x10

Face-pulls
90x10
90x10
90x10

Cable crunches
3 sets of 25 with 90 pounds

Kneeling Crunches--Rogue Bands
3 sets of 25

Wrist-Roller
3 sets of 5 with 10 pounds

Post-workout: Gold Standard 100% Whey Protein (1.5 scoops Extreme Milk Chocolate flavor)

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]

Week 3
Day 5 (Chest/Shoulders/Bi's/Tri's)

Pre-Workout: None

Military Press (barbell)
160x12
160x12
175x8
175x8

Standing One-armed Landmine Presses
110x12
110x12
110x12

Butterflies (Dumbbells)
55x10
55x10
55x10

Lateral Raises (Dumbbells)
50x10
50x10
50x10

Standing Dumbbell Curls (dumbbells)
50x10
50x10
50x10

Standing Curls (Swiss Bar)
125x10
125x10
125x10

Overhead Rope-Extension
75x10
75x10
75x10

Triceps Dips
3 sets of 25

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]

Week 3
Day 6 (Cardio)

Pre-Workout: Coffee

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