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  1. #2011
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 6,120
    Rep Power: 49121
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000)
    ajdahlheimer is offline
    Week 8
    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
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
    Reply With Quote

  2. #2012
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 6,120
    Rep Power: 49121
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000)
    ajdahlheimer is offline
    Week 9
    Day 1 (Back/abs)

    Pre-Workout: Bacon & Eggs

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

    Landmine Rows with Lat-Blaster attachment
    250x5
    250x5
    250x5
    250x5

    Seated Cable Rows
    255x5
    255x5
    255x5
    255x5

    Seal Rows (Dumbbells)
    60x12
    60x12
    60x12

    Decline sit-ups
    3 sets of 40

    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
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
    Reply With Quote

  3. #2013
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 6,120
    Rep Power: 49121
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000)
    ajdahlheimer is offline
    Week 9
    Day 2 (Chest/Shoulders/Bi's/Tri's)

    Pre-Workout: None

    Incline Bench Press (Barbell)
    260x5
    260x5
    275x3
    275x3

    Flat Bench Press (Swiss Bar) - Wide-Grip +
    250x5
    250x5
    265x3
    265x3

    Standing OHP (Dumbbells) +
    75x10
    75x10
    75x10

    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: 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

    Note: Heavy fkn weights.
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
    Reply With Quote

  4. #2014
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 6,120
    Rep Power: 49121
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000)
    ajdahlheimer is offline
    Week 9
    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: 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
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
    Reply With Quote

  5. #2015
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 6,120
    Rep Power: 49121
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000)
    ajdahlheimer is offline
    Week 9
    Day 4 (Back/Abs)

    Pre-Workout: Shredded wheat

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

    Lat pull-downs
    170x10
    170x10
    170x10

    T-bar cable pull-downs
    160x10
    160x10
    160x10

    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
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
    Reply With Quote

  6. #2016
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 6,120
    Rep Power: 49121
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000)
    ajdahlheimer is offline
    Week 9
    Day 5 (Chest/Shoulders/Bi's/Tri's)

    Pre-Workout: Chicken & Rice

    Military Press (barbell)
    200x5
    200x5
    215x3
    215x3

    Standing One-armed Landmine Presses
    135x5
    135x5
    135x5

    Butterflies (Dumbbells)
    60x10
    60x10
    60x10

    Lateral Raises (Dumbbells)
    50x10
    50x10
    50x10

    Concentration Curls (dumbbells)
    40x10
    40x10
    40x10

    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
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
    Reply With Quote

  7. #2017
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 6,120
    Rep Power: 49121
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000)
    ajdahlheimer is offline
    Week 9
    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
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
    Reply With Quote

  8. #2018
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 6,120
    Rep Power: 49121
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000)
    ajdahlheimer is offline
    Week 10
    Day 1 (Back/abs)

    Pre-Workout: Egg Sandwich

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

    Landmine Rows with Lat-Blaster attachment
    255x5
    255x5
    255x5
    255x5

    Seated Cable Rows
    260x5
    260x5
    260x5
    260x5

    Seal Rows (Dumbbells)
    60x12
    60x12
    60x12

    Decline sit-ups
    3 sets of 40

    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
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
    Reply With Quote

  9. #2019
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 6,120
    Rep Power: 49121
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000)
    ajdahlheimer is offline
    Week 10
    Day 2 (Chest/Shoulders/Bi's/Tri's)

    Pre-Workout: None

    Incline Bench Press (Barbell)
    260x5
    260x5
    275x3
    275x3

    Flat Bench Press (Swiss Bar) - Wide-Grip
    255x5
    255x5
    270x3
    270x3

    Standing OHP (Dumbbells) +
    75x10
    75x10
    75x10

    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: 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

    Note: Just as heavy as last week. I really can feel the poundage the next 24 hours after this one. Shoulders feel good, elbows not so much.
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  10. #2020
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 6,120
    Rep Power: 49121
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000)
    ajdahlheimer is offline
    Week 10
    Day 3 (Legs/Traps)

    Pre-Workout: Chicken & Rice

    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[/QUOTE]
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
    Reply With Quote

  11. #2021
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 6,120
    Rep Power: 49121
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000)
    ajdahlheimer is offline
    Week 10
    Day 4 (Back/Abs)

    Pre-Workout: Chicken & Rice

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

    Lat pull-downs
    170x10
    170x10
    170x10

    T-bar cable pull-downs
    160x10
    160x10
    160x10

    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
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
    Reply With Quote

  12. #2022
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 6,120
    Rep Power: 49121
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000)
    ajdahlheimer is offline
    Week 10
    Day 5 (Chest/Shoulders/Bi's/Tri's)

    Pre-Workout: None

    Military Press (barbell)
    200x5
    200x5
    215x3
    215x3

    Standing One-armed Landmine Presses
    135x5
    135x5
    135x5

    Butterflies (Dumbbells)
    60x10
    60x10
    60x10

    Lateral Raises (Dumbbells)
    50x10
    50x10
    50x10

    Concentration Curls (dumbbells)
    40x10
    40x10
    40x10

    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
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
    Reply With Quote

  13. #2023
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 6,120
    Rep Power: 49121
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000)
    ajdahlheimer is offline
    Week 10
    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
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
    Reply With Quote

  14. #2024
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 6,120
    Rep Power: 49121
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000)
    ajdahlheimer is offline
    Week 11
    Day 1 (Back/abs)

    Pre-Workout: Egg Sandwich

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

    Landmine Rows with Lat-Blaster attachment
    255x5
    255x5
    255x5
    255x5

    Seated Cable Rows
    260x5
    260x5
    260x5
    260x5

    Seal Rows (Dumbbells)
    60x12
    60x12
    60x12

    Decline sit-ups
    3 sets of 40

    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 10 minutes

    Additional cardio: None

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

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  15. #2025
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 6,120
    Rep Power: 49121
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    ajdahlheimer is offline
    Week 11
    Day 2 (Chest/Shoulders/Bi's/Tri's)

    Pre-Workout: None

    Incline Bench Press (Barbell)
    260x5
    260x5
    275x3
    275x3

    Flat Bench Press (Swiss Bar) - Wide-Grip
    255x5
    255x5
    270x3
    270x3

    Standing OHP (Dumbbells)
    80x10
    80x10
    80x10

    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: 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
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  16. #2026
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 6,120
    Rep Power: 49121
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    ajdahlheimer is offline
    Week 11
    Day 3 (Legs/Traps)

    Pre-Workout: Chicken & Rice

    Back Squats +
    310x5
    310x5
    330x3
    330x3

    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
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  17. #2027
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 6,120
    Rep Power: 49121
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000)
    ajdahlheimer is offline
    Week 11
    Day 4 (Back/Abs)

    Pre-Workout: Beef burrito

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

    Lat pull-downs
    170x10
    170x10
    170x10

    T-bar cable pull-downs
    160x10
    160x10
    160x10

    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
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  18. #2028
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 6,120
    Rep Power: 49121
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000)
    ajdahlheimer is offline
    Week 11
    Day 5 (Chest/Shoulders/Bi's/Tri's)

    Pre-Workout: Chicken & Rice

    Military Press (barbell)
    200x5
    200x5
    215x3
    215x3

    Standing One-armed Landmine Presses
    135x5
    135x5
    135x5

    Butterflies (Dumbbells)
    60x10
    60x10
    60x10

    Lateral Raises (Dumbbells)
    50x10
    50x10
    50x10

    Concentration Curls (dumbbells)
    40x10
    40x10
    40x10

    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
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  19. #2029
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 6,120
    Rep Power: 49121
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000)
    ajdahlheimer is offline
    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
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  20. #2030
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 6,120
    Rep Power: 49121
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000)
    ajdahlheimer is offline
    Week 12
    Day 1 (Back/abs)

    Pre-Workout: None

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

    Landmine Rows with Lat-Blaster attachment
    255x5
    255x5
    255x5
    255x5

    Seated Cable Rows
    260x5
    260x5
    260x5
    260x5

    Seal Rows (Dumbbells)
    60x12
    60x12
    60x12

    Decline sit-ups
    3 sets of 40

    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 10 minutes

    Additional cardio: None

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

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  21. #2031
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 6,120
    Rep Power: 49121
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000)
    ajdahlheimer is offline
    Week 12
    Day 2 (Chest/Shoulders/Bi's/Tri's)

    Pre-Workout: None

    Incline Bench Press (Barbell)
    265x5
    265x5
    280x3
    280x3

    Flat Bench Press (Swiss Bar) - Wide-Grip
    255x5
    255x5
    270x3
    270x3

    Standing OHP (Dumbbells)
    80x10
    80x10
    80x10

    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: 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

    Note: Was able to increase the weight on my incline bench, but elbows bothering me from arm wrestling last weekend.........
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  22. #2032
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 6,120
    Rep Power: 49121
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000)
    ajdahlheimer is offline
    Week 12
    Day 3 (Legs/Traps)

    Pre-Workout: None

    Back Squats
    315x5
    315x5
    335x3
    335x3

    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
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  23. #2033
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 6,120
    Rep Power: 49121
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000)
    ajdahlheimer is offline
    Week 12
    Day 4 (Back/Abs)

    Pre-Workout: None

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

    Lat pull-downs
    170x10
    170x10
    170x10

    T-bar cable pull-downs
    160x10
    160x10
    160x10

    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: 20 minute skip-rope routine

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

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  24. #2034
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 6,120
    Rep Power: 49121
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000)
    ajdahlheimer is offline
    Week 12
    Day 5 (Chest/Shoulders/Bi's/Tri's)

    Pre-Workout: None

    Military Press (barbell)
    205x5
    205x5
    220x3
    220x3

    Standing One-armed Landmine Presses
    135x5
    135x5
    135x5

    Butterflies (Dumbbells)
    60x10
    60x10
    60x10

    Lateral Raises (Dumbbells)
    50x10
    50x10
    50x10

    Concentration Curls (dumbbells)
    40x10
    40x10
    40x10

    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: Heaviest I have gone on the Military Press in like 4-5 years, since my shoulders are feeling really good. The 3rd rep of the 220x3 was the closest I have come to getting stuck under the bar in a LONG time. Briefly got stuck mid-rep, but then it continued upward.
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  25. #2035
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 6,120
    Rep Power: 49121
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000)
    ajdahlheimer is offline
    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
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  26. #2036
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 6,120
    Rep Power: 49121
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000)
    ajdahlheimer is offline
    Deloading this whole week, so no lifting. Will do cardio such as skipping rope and jogging on treadmill. Hoping to get over a few nagging injuries that have been bothering me lately (elbow tendonitis, sprained finger, and a few other things). Also starting my caloric deficit this week to cut down for the spring/summer.
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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