AJ's Big Arms => Big Paychecks journal

[ajdahlheimer]

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

[ajdahlheimer]

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

[ajdahlheimer]

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.

[ajdahlheimer]

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

[ajdahlheimer]

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

[ajdahlheimer]

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

[ajdahlheimer]

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

[ajdahlheimer]

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

[ajdahlheimer]

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.

[ajdahlheimer]

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]

[ajdahlheimer]

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

[ajdahlheimer]

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

[ajdahlheimer]

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

[ajdahlheimer]

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

[ajdahlheimer]

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

[ajdahlheimer]

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

[ajdahlheimer]

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

[ajdahlheimer]

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

[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: 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

[ajdahlheimer]

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.........

[ajdahlheimer]

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

[ajdahlheimer]

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

[ajdahlheimer]

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.

[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

[ajdahlheimer]

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.

[ajdahlheimer]

Starting a new 12 week cycle of lifting and diet. Weighed in last weekend for the first time in about 6 months and was 220 on the nose. So only up 12 pounds since cutting down last summer. Happy to have bulked up some w/o going too crazy. Let the latest cut begin....


Week 1
Day 1 (Back/abs)

Pre-Workout: Coffee

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

T-bar Rows
170x12
170x12
170x12

Upright Rows (Cable)
110x12
110x12
110x12

Pull-ups (Wide-Grip)
BWx12
BWx12
BWx12

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

[ajdahlheimer]

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

Pre-Workout: Coffee

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

Reverse-Grip Bench Press (Barbell) +
165x12
165x12
165x12

Standing OHP (Dumbbells) +
60x10
60x10
60x10

Front Raises (Swiss Bar)
75x10
75x10
75x10

Standing Curls (EZ Bar) +
95x10
95x10
95x10

Concentration Curls (Dumbbells)
40x10
40x10
40x10

Single Arm Triceps Extension (Cable)
30x10
30x10
30x10

Crush-Grip Bench Press (Dumbbells)
55x12
55x12
55x12

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 1
Day 3 (Legs/Traps)

Pre-Workout: Nutri-Bullet Smoothie (Banana, frozen fruit, walnuts, oats, PB Fit powder, almond milk)

Back Squats
235x12
235x12
255x8
255x8

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 1
Day 4 (Back/Abs)

Pre-Workout: None

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

Seated Cable Pulldowns (12" Bar)
160x10
160x10
160x10

Single Side-Delt Raises (Cable)
20x10
20x10
20x10

Renegade Rows (Dumbbells)
25x8
25x8
25x8

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