AJ's Big Arms => Big Paychecks journal

**ajdahlheimer** · 12-22-2020, 06:32 AM

Week 5
Day 3 (Cardio)

Pre-Workout: None

20 minute skip-rope routine and 45 minute walk on treadmill

Post-workout: None

Time of workout: 1 hour 20 minutes

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

**ajdahlheimer** · 12-23-2020, 05:39 AM

Week 5
Day 4 (Legs/Traps)

Pre-Workout: Greek Yogurt, string cheese, banana

Back Squats +
270x8
270x8
290x5
290x5

Hex Bar Shrugs +
345x15
345x15
345x15

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

Post-workout: None

Time of workout: 40 minutes

Additional cardio: 1 hour treadmill walk

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

**ajdahlheimer** · 12-23-2020, 12:18 PM

Week 5
Day 5 (Back/Abs)

Pre-Workout: Chicken & Rice

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

Lat Pull-downs (cable) +
180x8
180x8
180x8

Seated Cable Rows w/neutral grip +
230x8
230x8
230x8

Landmine Rows +
80x8
80x8
80x8

Cable crunches
3 sets of 25 with 90 pounds

Wrist-Roller
3 sets of 5 with 10 pounds

Post-workout: None

Time of workout: 1 hour

Additional cardio: 1 hour treadmill walk

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

**ajdahlheimer** · 12-24-2020, 10:33 AM

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

Pre-Workout: Bacon, eggs, potatoes, coffee

Standing OHP (Barbell) +
170x8
170x8
185x5
185x5

Standing OHP (Hex bar)
160x8
160x8
160x8

Incline Bench Press (Dumbbells) +
80x8
80x8
80x8

Reverse-grip Bench Press (Barbell) +
205x8
205x8
205x8

Concentration Curls (Dumbbells)
50x8
50x8
50x8

Rope Triceps Extension (cable)
90x8
90x8
90x8

Post-workout: None

Time of workout: 1 hour

Additional cardio: Shoveled snow

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

**ajdahlheimer** · 12-26-2020, 11:31 AM

Week 5
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

**ajdahlheimer** · 12-26-2020, 11:33 AM

Week 6
Day 1 (Back/abs)

Pre-Workout: Coffee

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

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

Upright Rows (EZ bar) +
160x8
160x8
160x8

Seal Rows (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), Chrondroitin (275mg), and a Multi-vitamin

**ajdahlheimer** · 12-28-2020, 06:07 AM

Week 6
Day 2 (Chest/Shoulders)

Pre-Workout: Coffee

Incline Bench Press (Barbell)
225x8
225x8
240x5
240x5

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

Butterflies (Dumbbells)
60x8
60x8
60x8

Front Raises (Dumbbells)
50x8
50x8
50x8

Cable curls from a squatting position
80x8
80x8
80x8

Skull-crushers (EZ bar)
110x8
110x8
110x8

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** · 12-29-2020, 06:13 AM

Week 6
Day 3 (Cardio)

Pre-Workout: None

20 minute skip-rope routine and 45 minute walk on treadmill

Post-workout: None

Time of workout: 1 hour 5 minutes

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

**ajdahlheimer** · 12-30-2020, 05:48 AM

Week 6
Day 4 (Legs/Traps)

Pre-Workout: Greek Yogurt, string cheese

Back Squats +
275x8
275x8
295x5
295x5

Hex Bar Shrugs
350x15
350x15
350x15

Single Arm Shrugs - Hex Bar
150x15
150x15
150x15

Post-workout: None

Time of workout: 40 minutes

Additional cardio: 1 hour treadmill walk

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

**tikkaykhan** · 12-30-2020, 05:49 AM

Thanks for sharing this.

**ajdahlheimer** · 12-31-2020, 04:52 AM

Week 6
Day 5 (Back/Abs)

Pre-Workout: String cheese, Greek yogurt, banana

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

Lat Pull-downs (cable)
185x8
185x8
185x8

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

Landmine Rows +
85x8
85x8
85x8

Cable crunches
3 sets of 25 with 90 pounds

Wrist-Roller
3 sets of 5 with 10 pounds

Post-workout: None

Time of workout: 1 hour

Additional cardio: 1 hour treadmill walk

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

**ajdahlheimer** · 01-01-2021, 09:53 AM

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

Pre-Workout: String cheese, Greek yogurt, banana, egg sandwich

Standing OHP (Barbell)
175x8
175x8
190x5
190x5

Standing OHP (Hex bar) +
160x8
160x8
160x8

Incline Bench Press (Dumbbells)
85x8
85x8
85x8

Reverse-grip Bench Press (Barbell) +
210x8
210x8
210x8

Concentration Curls (Dumbbells)
50x8
50x8
50x8

Rope Triceps Extension (cable)
90x8
90x8
90x8

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** · 01-02-2021, 10:24 AM

Week 6
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

**ajdahlheimer** · 01-02-2021, 10:25 AM

Week 7
Day 1 (Back/abs)

Pre-Workout: Coffee, eggs, bacon, potatoes

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

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

Upright Rows (EZ bar) +
165x8
165x8
165x8

Seal Rows (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), Chrondroitin (275mg), and a Multi-vitamin

**ajdahlheimer** · 01-04-2021, 06:17 AM

Week 7
Day 2 (Chest/Shoulders)

Pre-Workout: Coffee

Incline Bench Press (Barbell)
225x8
225x8
240x5
240x5

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

Butterflies (Dumbbells)
60x8
60x8
60x8

Front Raises (Dumbbells)
50x8
50x8
50x8

Cable curls from a squatting position
80x8
80x8
80x8

Skull-crushers (EZ bar)
110x8
110x8
110x8

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** · 01-05-2021, 05:59 AM

Week 7
Day 3 (Cardio)

Pre-Workout: None

20 minute skip-rope routine and 45 minute walk on treadmill

Post-workout: None

Time of workout: 1 hour 5 minutes

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

**ajdahlheimer** · 01-06-2021, 06:09 AM

Week 7
Day 4 (Legs/Traps)

Pre-Workout: Greek Yogurt, string cheese

Back Squats +
280x8
280x8
300x5
300x5

Hex Bar Shrugs
350x15
350x15
350x15

Single Arm Shrugs - Hex Bar
150x15
150x15
150x15

Post-workout: None

Time of workout: 40 minutes

Additional cardio: 1 hour treadmill walk

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

**ajdahlheimer** · 01-07-2021, 05:36 AM

Week 7
Day 5 (Back/Abs)

Pre-Workout: String cheese, Greek yogurt, banana

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

Lat Pull-downs (cable)
185x8
185x8
185x8

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

Landmine Rows +
90x8
90x8
90x8

Cable crunches
3 sets of 25 with 90 pounds

Wrist-Roller
3 sets of 5 with 10 pounds

Post-workout: None

Time of workout: 1 hour

Additional cardio: 20 skip-rope routine and 25 minute treadmill walk

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

**ajdahlheimer** · 01-08-2021, 05:57 AM

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

Pre-Workout: String cheese, Greek yogurt

Standing OHP (Barbell)
175x8
175x8
190x5
190x5

Standing OHP (Hex bar)
165x8
165x8
165x8

Incline Bench Press (Dumbbells)
90x8
90x8
90x8

Reverse-grip Bench Press (Barbell) +
215x8
215x8
215x8

Concentration Curls (Dumbbells) +
50x8
50x8
50x8

Rope Triceps Extension (cable)
90x8
90x8
90x8

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** · 01-08-2021, 11:27 AM

Week 7
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

**ajdahlheimer** · 01-10-2021, 07:14 AM

Week 8
Day 1 (Back/abs)

Pre-Workout: Coffee

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

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

Upright Rows (EZ bar) +
170x8
170x8
170x8

Seal Rows (Dumbbells) +
70x10
70x10
70x10

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** · 01-11-2021, 06:20 AM

Week 8
Day 2 (Chest/Shoulders)

Pre-Workout: Coffee, eggs, sausage, oatmeal

Incline Bench Press (Barbell)
230x8
230x8
245x5
245x5

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

Butterflies (Dumbbells)
60x8
60x8
60x8

Front Raises (Dumbbells)
50x8
50x8
50x8

Cable curls from a squatting position
85x8
80x8
85x8

Skull-crushers (EZ bar)
110x8
110x8
110x8

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: Felt strong. Upped the weight a bit.

**ajdahlheimer** · 01-12-2021, 06:31 AM

Week 8
Day 3 (Cardio)

Pre-Workout: None

20 minute skip-rope routine and 45 minute walk on treadmill

Post-workout: None

Time of workout: 1 hour 5 minutes

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

**ajdahlheimer** · 01-13-2021, 06:42 AM

Week 8
Day 4 (Legs/Traps)

Pre-Workout: Greek Yogurt, string cheese

Back Squats
285x8
285x8
305x5
305x5

Hex Bar Shrugs
350x15
350x15
350x15

Single Arm Shrugs - Hex Bar
155x15
155x15
155x15

Post-workout: None

Time of workout: 40 minutes

Additional cardio: 1 hour treadmill walk

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

**ajdahlheimer** · 01-14-2021, 05:25 AM

Week 8
Day 5 (Back/Abs)

Pre-Workout: String cheese, Greek yogurt

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

Lat Pull-downs (cable)
185x8
185x8
185x8

Seated Cable Rows w/neutral grip
245x8
245x8
245x8

Landmine Rows
95x8
95x8
95x8

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 treadmill walk

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

**ajdahlheimer** · 01-15-2021, 05:00 AM

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

Pre-Workout: String cheese, Greek yogurt

Standing OHP (Barbell)
175x8
175x8
190x5
190x5

Standing OHP (Hex bar)
165x8
165x8
165x8

Incline Bench Press (Dumbbells)
90x8
90x8
90x8

Reverse-grip Bench Press (Barbell)
225x8
225x8
225x8

Concentration Curls (Dumbbells)
55x8
55x8
55x8

Rope Triceps Extension (cable)
90x8
90x8
90x8

Post-workout: None

Time of workout: 1 hour

Additional cardio: 20 minute skip-rope routine and 45 minute walk on treadmill

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

**ajdahlheimer** · 01-15-2021, 08:04 AM

Week 8
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

**ajdahlheimer** · 01-17-2021, 10:01 AM

Week 9
Day 1 (Back/abs)

Pre-Workout: Coffee

Landmine Rows with Lat-Blaster attachment +
240x5
240x5
240x5

Landmine Rows with neutral v-grip +
210x5
210x5
210x5

Upright Rows (EZ bar) +
185x5
185x5
185x5

Seal Rows (Dumbbells) +
75x10
75x10
75x10

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** · 01-17-2021, 10:03 AM

Week 9
Day 2 (Chest/Shoulders)

Pre-Workout: Coffee, eggs, bacon

Incline Bench Press (Barbell)
250x5
250x5
265x3
265x3

Flat Bench Press (Swiss Bar-Wide Grip)
230x5
230x5
230x5

Butterflies (Dumbbells)
60x8
60x8
60x8

Front Raises (Dumbbells)
50x8
50x8
50x8

Cable curls from a squatting position
85x8
80x8
85x8

Skull-crushers (EZ bar)
110x8
110x8
110x8

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: Going heavy.

**ajdahlheimer** · 01-20-2021, 05:59 AM

Week 9
Day 4 (Legs/Traps)

Pre-Workout: Greek Yogurt, string cheese

Back Squats
305x5
305x5
325x3
325x3

Hex Bar Shrugs
350x15
350x15
350x15

Single Arm Shrugs - Hex Bar
155x15
155x15
155x15

Post-workout: None

Time of workout: 40 minutes

Additional cardio: 1 hour treadmill walk

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

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