AJ's Big Arms => Big Paychecks journal

[ajdahlheimer]

Week 4
Day 7

Pre-Workout: None

3 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), Zinc (50mg), and a Multi-vitamin

Note: Fasted cardio.

[ajdahlheimer]

Week 5
Day 1

Pre-Workout: C4 Superbrain Energy Drink

Landmine Rows with Lat-Blaster attachment +
230x8
230x8
230x8

Seated Cable Rows with Super Lat Bar +
175x8
175x8
175x8

Single Arm Landmine Rows
100x8
100x8
100x8

Seal Rows +
80x8
80x8
80x8

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), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin

[ajdahlheimer]

Week 5
Day 2

Pre-Workout: None

Flat Bench Press +
235x8
235x8
250x5
250x5

Incline Bench Press +
200x8
200x8
200x8

Decline Dumbbell Flies
55x8
55x8
55x8

Flat Bench Press Swiss Bar (medium grip) +
175x8
175x8
175x8

Weighted Dips
BW+20x20
BW+20x20
BW+20x20

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), Zinc (50mg), and a Multi-vitamin

[ajdahlheimer]

Week 5
Day 3

Pre-Workout: None

Pull-ups
3 sets of 12

Y-T-W-L's w/lightweight bands
3 sets of 40

Decline Weighted Sit-ups
Bodyweight+45x30
Bodyweight+45x30
Bodyweight+45x30

Hanging Leg Raises
BWx20
BWx20
BWx20

Post-workout: None

Time of workout: 1 hour

Additional cardio: 4.5 mile walk

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin

[ajdahlheimer]

Week 5
Day 4

Pre-Workout: None

Back Squat +
265x8
265x8
285x5
285x5

Rack Pulls +
350x8
350x8
350x8

Hex Bar Shrugs
345x15
345x15
345x15

Single Arm Hex Bar Shrugs
140x15
140x15
140x15


Post-workout: None

Time of workout: 1 hour

Additional cardio: 20 minute skip-rope routine and 3.5 mile outdoor walk

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin

[ajdahlheimer]

Week 5
Day 5

Pre-Workout: None

Standing Overhead Press (Barbell)
175x8
175x8
190x5
190x5

Front Raises
50x8
50x8
50x8

Bent Over Side Laterals
40x8
40x8
40x8

Standing Side Laterals
55x8
55x8
55x8

Cable Crunches
105x25
105x25
105x25

Post-workout: None

Time of workout: 1 hour

Additional cardio: 20 minute skip rope routine and 3.5 mile walk

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin

[ajdahlheimer]

Week 5
Day 6

Pre-Workout: None

Dumbbell Curls
50x8
50x8
50x8

Cable Curls
105x8
105x8
105x8

Weighted Pull-ups (Neutral Grip)
BW+20x10
BW+20x10
BW+20x10

Rope Press-Downs
90x8
90x8
90x8

Behind the Neck Triceps Extensions (Cable)
70x8
70x8
70x8

Triceps Kickbacks (Dumbbells) +
35x8
35x8
35x8

Trunk Rotators
3 sets of 50 with 45 pound plate

Post-workout: None

Time of workout: 1 hour

Additional cardio: 3.5 mile walk

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin

[ajdahlheimer]

Week 5
Day 7

Pre-Workout: None

3.4 mile outdoor run

Post-workout: None

Time of workout: 35 minutes

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin

Note: Fasted cardio.

[ajdahlheimer]

Week 6
Day 1

Pre-Workout: C4 Superbrain Energy Drink

Landmine Rows with Lat-Blaster attachment +
235x8
235x8
235x8

Seated Cable Rows with Super Lat Bar
180x8
180x8
180x8

Single Arm Landmine Rows +
100x8
100x8
100x8

Seal Rows +
85x8
85x8
85x8

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), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin

[ajdahlheimer]

Week 6
Day 2

Pre-Workout: None

Flat Bench Press
240x8
240x8
255x5
255x5

Incline Bench Press +
205x8
205x8
205x8

Decline Dumbbell Flies
55x8
55x8
55x8

Flat Bench Press Swiss Bar (medium grip)
180x8
180x8
180x8

Weighted Dips
BW+20x15
BW+20x15
BW+20x15

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), Zinc (50mg), and a Multi-vitamin

[ajdahlheimer]

Week 6
Day 3

Pre-Workout: None

Pull-ups
3 sets of 12

Y-T-W-L's w/lightweight bands
3 sets of 40

Decline Weighted Sit-ups
Bodyweight+45x30
Bodyweight+45x30
Bodyweight+45x30

Hanging Leg Raises
BWx20
BWx20
BWx20

Post-workout: None

Time of workout: 1 hour

Additional cardio: 4.5 mile walk

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin

[ajdahlheimer]

Week 6
Day 4

Pre-Workout: None

Back Squat
270x8
270x8
290x5
290x5

Rack Pulls +
355x8
355x8
355x8

Hex Bar Shrugs
345x15
345x15
345x15

Single Arm Hex Bar Shrugs
145x15
145x15
145x15


Post-workout: None

Time of workout: 1 hour

Additional cardio: 20 minute skip-rope routine and 3.5 mile outdoor walk w/weighted vest

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin

Note: Great workout.

[ajdahlheimer]

Week 6
Day 5

Pre-Workout: None

Standing Overhead Press (Barbell)
175x8
175x8
190x5
190x5

Front Raises +
50x8
50x8
50x8

Bent Over Side Laterals +
40x8
40x8
40x8

Standing Side Laterals
55x8
55x8
55x8

Cable Crunches
105x25
105x25
105x25

Post-workout: None

Time of workout: 1 hour

Additional cardio: 4.5 mile walk

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin

[ajdahlheimer]

Week 6
Day 6

Pre-Workout: None

Dumbbell Curls +
50x8
50x8
50x8

Cable Curls +
105x8
105x8
105x8

Weighted Pull-ups (Neutral Grip)
BW+20x10
BW+20x10
BW+20x10

Rope Press-Downs
90x8
90x8
90x8

Behind the Neck Triceps Extensions (Cable)
70x8
70x8
70x8

Triceps Kickbacks (Dumbbells)
40x8
40x8
40x8

Trunk Rotators
3 sets of 50 with 45 pound plate

Post-workout: None

Time of workout: 1 hour

Additional cardio: 3.5 mile walk

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin

[ajdahlheimer]

Week 6
Day 7

Pre-Workout: None

3.4 mile outdoor run

Post-workout: None

Time of workout: 35 minutes

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin

Note: Fasted cardio.