AJ's Big Arms => Big Paychecks journal

**ajdahlheimer** · 08-08-2020, 10:59 AM

**ajdahlheimer** · 08-08-2020, 11:00 AM

Week 12
Day 1 (Legs/Back/Abs)

Pre-Workout: None

Back Squats
225x12
245x8
265x5
285x3

Landmine Rows with Lat-Blaster attachment
235x5
235x5
235x5

Seated Cable Rows
250x5
250x5
250x5

Bent over Rows (Hex Bar)
225x5
225x5
225x5

Decline sit-ups
3 sets of 40

Hanging leg raises
3 sets of 20

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

**ajdahlheimer** · 08-09-2020, 09:53 AM

Week 12
Day 2 (Chest/Shoulders)

Pre-Workout: Omelet

Incline Bench Press (Barbell)
240x5
240x5
255x3
255x3

Flat Bench Press (Swiss Bar-Medium Grip)
220x5
220x5
220x5

Military Press (Dumbbells)
60x12
60x12
60x12

Lateral Raises (Dumbbells)
40x10
40x10
40x10

Neutral-grip Pull-ups
BWx10
BWx10
BWx10

Raised Push-ups
BWx25
BWx25
BWx25

Y-T-W-L's w/Rogue Lightweight bands

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** · 08-10-2020, 02:11 PM

Week 12
Day 3 (Legs/Traps)

Pre-Workout: None

Back Squats
305x5
305x5
325x3
325x3

Hex Bar Shrugs
335x15
335x15
335x15

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

Post-workout: None

Time of workout: 40 minutes

Additional cardio: 20 minute skip-rope routine and 3 mile outdoor run

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

**ajdahlheimer** · 08-11-2020, 12:58 PM

Week 12
Day 4 (Back/Abs)

Pre-Workout: String cheese, Greek yogurt

Hex Bar Dead lifts
340x5
340x5
360x3
360x3

Lat Pull-downs (wide-grip)
210x5
210x5
210x5

Seal Rows (Dumbbells)
60x12
60x12
60x12

Landmine Rows (Landmine)
105x5
105x5
105x5

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: 3 mile outdoor run

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

**ajdahlheimer** · 08-13-2020, 05:27 AM

Week 12
Day 5 (Light Legs/Shoulders/Bi's)

Pre-Workout: String cheese, Greek Yogurt

Back Squats
205x12
225x8
245x5
265x3

Standing OHP (Barbell)
185x5
185x5
200x3
200x3

Landmine Press
130x5
130x5
130x5

Standing OHP (Hex Bar) +
175x5
175x5
175x5

Cable Curls (Rope)
125x5
125x5
125x5

Y-T-W-L's w/Rogue Lightweight bands

Post-workout: None

Time of workout: 1 hour and 5 minutes

Additional cardio: 3 mile outdoor run

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

**ajdahlheimer** · 08-14-2020, 05:38 AM

Week 12
Day 6 (Cardio)

Pre-Workout: None

20 minute skip-rope routine and 3 mile outdoor run

Post-workout: None

Time of workout: 50 minutes

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

**ajdahlheimer** · 08-14-2020, 02:55 PM

Week 12
Day 6 (Cardio)

Pre-Workout: None

3.5 mile outdoor run

Post-workout: None

Time of workout: 31 minutes

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

Note: Fasted Cardio.

**ajdahlheimer** · 08-17-2020, 11:05 AM

Deloading this week. Some cardio and random lighter lifting just to stay busy.

Need to put together a new 12 week workout to start next week.

**ajdahlheimer** · 08-22-2020, 12:33 PM

Week 1
Day 1 (Back/Abs)

Pre-Workout: Banana

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

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

Upright Rows (Cable) +
90x12
90x12
90x12

Bent over Rows (Swiss Bar) +
135x12
135x12
135x12

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** · 08-23-2020, 11:52 AM

Week 1
Day 2 (Chest/Shoulders)

Pre-Workout: Potatoes, eggs, sausage

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

Incline Bench Press (Swiss Bar-WideGrip) +
145x12
145x12
145x12

Standing OHP (Dumbbells)
55x10
55x10
55x10

Front Raises (Dumbbells) +
35x10
35x10
35x10

Neutral-grip Pull-ups
BWx10
BWx10
BWx10

One arm triceps extension (Dumbbells)
35x10
35x10
35x10

Inverted Push-ups (Swiss Bar)
BWx30 (10 per grip)
BWx30 (10 per grip)
BWx30 (10 per grip)

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** · 08-24-2020, 11:37 AM

Week 1
Day 3 (Legs/Traps)

Pre-Workout: String cheese, Greek Yogurt

Back Squats
240x12
240x12
260x8
260x8

Hex Bar Shrugs +
335x15
335x15
335x15

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

Post-workout: None

Time of workout: 40 minutes

Additional cardio: 20 minute skip-rope routine and 1 hour 20 minute outdoor walk

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

**ajdahlheimer** · 08-26-2020, 12:03 PM

Week 1
Day 4 (Back/Abs)

Pre-Workout: String cheese, Greek yogurt

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

Neutral-Grip Pull-downs (cable)
140x12
140x12
140x12

Seated Cable Rows w/14" Bar and underhand grip
160x12
160x12
160x12

Seal Rows (Dumbbells)
60x12
60x12
60x12

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: 3 mile outdoor run and 1 hour outdoor walk

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

Note: This might have been the best back workout of my life. It was real feel of 94 degrees during my run though. Not fun.

**ajdahlheimer** · 08-27-2020, 05:14 AM

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

Pre-Workout: String cheese, Greek Yogurt

Military Press (Barbell)
145x12
145x12
160x8
160x8

Two-Handed Landmine Press
125x12
125x12
125x12

Log Press (Swill Bar - narrow grip)
125x10
125x10
125x10

Standing OHP (Hex Bar)
135x10
135x10
135x10

Standing Curls (Dumbbells)
50x8
50x8
50x8

Seated Triceps Extension (cable)
60x12
60x12
60x12

Post-workout: None

Time of workout: 1 hour and 5 minutes

Additional cardio: 3 mile outdoor run and 1 hour 20 minute outdoor walk

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

**ajdahlheimer** · 08-27-2020, 02:57 PM

Week 1
Day 6 (Cardio)

Pre-Workout: None

20 minute skip-rope routine and 3 mile outdoor run

Post-workout: None

Time of workout: 50 minutes

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

**ajdahlheimer** · 08-30-2020, 04:04 PM

Week 2
Day 1 (Back/Abs)

Pre-Workout: None

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

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

Upright Rows (Cable) +
95x12
95x12
95x12

Bent over Rows (Swiss Bar) +
145x12
145x12
145x12

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** · 08-31-2020, 04:49 PM

Week 2
Day 2 (Chest/Shoulders)

Pre-Workout: Greek yogurt

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

Incline Bench Press (Swiss Bar-WideGrip) +
150x12
150x12
150x12

Standing OHP (Dumbbells)
55x10
55x10
55x10

Front Raises (Dumbbells)
40x10
40x10
40x10

Neutral-grip Pull-ups
BWx10
BWx10
BWx10

One arm triceps extension (Dumbbells)
35x10
35x10
35x10

Inverted Push-ups (Swiss Bar)
BWx30 (10 per grip)
BWx30 (10 per grip)
BWx30 (10 per grip)

Post-workout: None

Time of workout: 1 hour

Additional cardio: 3 mile outdoor run

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

**ajdahlheimer** · 09-02-2020, 06:11 AM

Week 2
Day 3 (Legs/Traps)

Pre-Workout: String cheese, Greek Yogurt

Back Squats
240x12
240x12
260x8
260x8

Hex Bar Shrugs
345x15
345x15
345x15

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

Post-workout: None

Time of workout: 40 minutes

Additional cardio: 20 minute skip-rope routine and 1 hour outdoor walk

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

**ajdahlheimer** · 09-02-2020, 02:40 PM

Week 2
Day 4 (Back/Abs)

Pre-Workout: String cheese, Greek yogurt

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

Neutral-Grip Pull-downs (cable)
140x12
140x12
140x12

Seated Cable Rows w/14" Bar and underhand grip
160x12
160x12
160x12

Seal Rows (Dumbbells)
60x12
60x12
60x12

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: 3 mile outdoor run and 1 hour outdoor walk

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

Note: Tremendous workout.

**ajdahlheimer** · 09-03-2020, 07:05 PM

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

Pre-Workout: Banana, String cheese, Greek Yogurt

Military Press (Barbell)
145x12
145x12
160x8
160x8

Two-Handed Landmine Press
125x12
125x12
125x12

Log Press (Swill Bar - narrow grip)
125x10
125x10
125x10

Standing OHP (Hex Bar)
135x10
135x10
135x10

Standing Curls (Dumbbells)
50x8
50x8
50x8

Seated Triceps Extension (cable)
60x12
60x12
60x12

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

**ajdahlheimer** · 09-04-2020, 08:55 AM

Week 2
Day 6 (Cardio)

Pre-Workout: None

3.5 mile outdoor run

Post-workout: None

Time of workout: 32 minutes

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

**ajdahlheimer** · 09-06-2020, 03:08 PM

Week 3
Day 1 (Back/Abs)

Pre-Workout: None

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

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

Upright Rows (Cable)
100x12
100x12
100x12

Bent over Rows (Swiss Bar) +
155x12
155x12
155x12

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** · 09-07-2020, 04:25 PM

Week 3
Day 2 (Chest/Shoulders)

Pre-Workout: String Cheese, Greek yogurt

Flat Bench Press (Barbell)
225x12
225x11
235x6
235x6

Incline Bench Press (Swiss Bar-WideGrip) +
155x12
155x12
155x12

Standing OHP (Dumbbells)
55x10
55x10
55x10

Front Raises (Dumbbells)
40x10
40x10
40x10

Neutral-grip Pull-ups
BWx10
BWx10
BWx10

One arm triceps extension (Dumbbells)
35x10
35x10
35x10

Inverted Push-ups (Swiss Bar)
BWx30 (10 per grip)
BWx30 (10 per grip)
BWx30 (10 per grip)

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

Note: Did this workout w/my son. We were both gassed. He got the call later that he is being brought up to varsity for football as a sophomore today. I guess pushing himself worked out.

.

**ajdahlheimer** · 09-09-2020, 06:59 AM

Week 3
Day 3 (Legs/Traps)

Pre-Workout: String cheese, Greek Yogurt

Back Squats
245x12
245x12
265x8
265x8

Hex Bar Shrugs
345x15
345x15
345x15

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

Post-workout: None

Time of workout: 40 minutes

Additional cardio: 3 mile outdoor run

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

**ajdahlheimer** · 09-10-2020, 05:58 AM

Week 3
Day 4 (Back/Abs)

Pre-Workout: String cheese, Greek yogurt

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

Neutral-Grip Pull-downs (cable)
140x12
140x12
140x12

Seated Cable Rows w/14" Bar and underhand grip
160x12
160x12
160x12

Seal Rows (Dumbbells)
60x12
60x12
60x12

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: 5k run on treadmill

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

Note: Did this workout with my son. Great to push each other.

**ajdahlheimer** · 09-10-2020, 02:43 PM

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

Pre-Workout: String cheese, Greek Yogurt

Military Press (Barbell) +
145x12
145x12
160x8
160x8

Two-Handed Landmine Press
125x12
125x12
125x12

Log Press (Swill Bar - narrow grip)
125x10
125x10
125x10

Standing OHP (Hex Bar)
135x10
135x10
135x10

Standing Curls (Dumbbells)
50x8
50x8
50x8

Seated Triceps Extension (cable)
60x12
60x12
60x12

Post-workout: None

Time of workout: 1 hour

Additional cardio: 3 mile outdoor run

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

**ajdahlheimer** · 09-11-2020, 10:06 AM

Week 3
Day 6 (Cardio)

Pre-Workout: None

3.5 mile outdoor run

Post-workout: None

Time of workout: 32 minutes

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

**ajdahlheimer** · 09-12-2020, 08:11 AM

Week 4
Day 1 (Back/Abs)

Pre-Workout: None

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

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

Upright Rows (Cable) +
100x12
100x12
100x12

Bent over Rows (Swiss Bar) +
165x12
165x12
165x12

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** · 09-13-2020, 08:53 AM

Week 4
Day 2 (Chest/Shoulders)

Pre-Workout: Egg Sandwich

Flat Bench Press (Barbell)
225x12
225x11
235x6
235x6

Incline Bench Press (Swiss Bar-WideGrip)
160x12
160x12
160x12

Standing OHP (Dumbbells) +
55x10
55x10
55x10

Front Raises (Dumbbells)
40x10
40x10
40x10

Neutral-grip Pull-ups
BWx10
BWx10
BWx10

One arm triceps extension (Dumbbells)
35x10
35x10
35x10

Inverted Push-ups (Swiss Bar)
BWx30 (10 per grip)
BWx30 (10 per grip)
BWx30 (10 per grip)

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: Did this workout w/my son.

**ajdahlheimer** · 09-14-2020, 04:25 PM

Week 4
Day 3 (Legs/Traps)

Pre-Workout: None

Back Squats
245x12
245x12
265x8
265x8

Hex Bar Shrugs
345x15
345x15
345x15

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

Post-workout: None

Time of workout: 40 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

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

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