AJ's Big Arms => Big Paychecks journal

**ajdahlheimer** · 09-16-2020, 04:58 AM

Week 4
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

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.

**ajdahlheimer** · 09-16-2020, 04:47 PM

Week 4
Day 5 (Shoulders/Bi's/Tri's)

Pre-Workout: String cheese, Greek Yogurt

Military Press (Barbell)
150x12
150x12
165x8
165x8

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** · 09-17-2020, 03:56 PM

Week 4
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** · 09-18-2020, 01:10 PM

Week 4
Day 7 (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** · 09-20-2020, 02:36 PM

Week 5
Day 1 (Back/abs)

Pre-Workout: None

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

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

Upright Rows (Cable) +
120x8
120x8
120x8

Bent over Rows (Swiss Bar)
185x8
185x8
185x8

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** · 09-20-2020, 02:39 PM

Week 5
Day 2 (Chest/Shoulders)

Pre-Workout: None

Flat Bench Press (Barbell)
235x8
235x8
250x5
250x5

Incline Bench Press (Swiss Bar-Wide Grip)
175x8
175x8
175x8

Standing OHP (Dumbbells)
60x10
60x10
60x10

Front Raises (Dumbbells)
45x8
45x8
45x8

Neutral-grip Pull-ups
BWx10
BWx10
BWx10

One arm triceps extension (Dumbbells)
40x8
40x8
40x8

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** · 09-22-2020, 04:59 AM

Week 5
Day 3 (Legs/Traps)

Pre-Workout: None

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: 20 minute skip rope routine

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

**ajdahlheimer** · 09-22-2020, 05:53 PM

Week 5
Day 4 (Back/Abs)

Pre-Workout: String cheese, Greek yogurt

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

Neutral-Grip Pull-downs (cable)
160x8
160x8
160x8

Seated Cable Rows w/14" Bar and underhand grip
180x8
180x8
180x8

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

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

**ajdahlheimer** · 09-24-2020, 06:15 AM

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

Pre-Workout: String cheese, Greek Yogurt

Military Press (Barbell) +
165x8
165x8
180x5
180x5

Two-Handed Landmine Press
140x8
140x8
140x8

Log Press (Swiss Bar - narrow grip)
140x8
140x8
140x8

Standing OHP (Hex Bar) +
150x8
150x8
150x8

Standing Curls (Dumbbells)
50x8
50x8
50x8

Seated Triceps Extension (cable)
65x10
65x10
65x10

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** · 09-24-2020, 02:32 PM

Week 5
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** · 09-26-2020, 05:27 AM

Week 5
Day 7 (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** · 09-26-2020, 11:43 AM

Week 6
Day 1 (Back/abs)

Pre-Workout: Egg Sandwich

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

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

Upright Rows (Cable)
125x8
125x8
125x8

Bent over Rows (Swiss Bar) +
185x8
185x8
185x8

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** · 09-27-2020, 02:24 PM

Week 6
Day 2 (Chest/Shoulders)

Pre-Workout: Coffee

Flat Bench Press (Barbell)
235x8
235x8
250x5
250x5

Incline Bench Press (Swiss Bar-Wide Grip) +
175x8
175x8
175x8

Standing OHP (Dumbbells)
60x10
60x10
60x10

Front Raises (Dumbbells)
45x8
45x8
45x8

Neutral-grip Pull-ups
BWx10
BWx10
BWx10

One arm triceps extension (Dumbbells)
40x8
40x8
40x8

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** · 09-29-2020, 05:16 AM

Week 6
Day 3 (Legs/Traps)

Pre-Workout: None

Back Squats
275x8
275x8
295x5
295x5

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

**ajdahlheimer** · 09-29-2020, 07:02 PM

Week 6
Day 4 (Back/Abs)

Pre-Workout: String cheese, Greek yogurt

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

Neutral-Grip Pull-downs (cable) +
160x8
160x8
160x8

Seated Cable Rows w/14" Bar and underhand grip
190x8
190x8
190x8

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

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

Note: Did this workout w/my son.

**ajdahlheimer** · 10-01-2020, 04:51 AM

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

Pre-Workout: String cheese, Greek Yogurt

Military Press (Barbell)
170x8
170x8
185x5
185x5

Two-Handed Landmine Press +
140x8
140x8
140x8

Log Press (Swiss Bar - narrow grip)
145x8
145x8
145x8

Standing OHP (Hex Bar)
155x8
155x8
155x8

Standing Curls (Dumbbells)
50x8
50x8
50x8

Seated Triceps Extension (cable)
70x8
70x8
70x8

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** · 10-02-2020, 05:48 AM

Week 6
Day 6 (Cardio)

Pre-Workout: None

20 minute skip-rope routine and 5k treadmill 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** · 10-05-2020, 05:28 AM

Week 7
Day 1 (Back/abs)

Pre-Workout: None

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

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

Upright Rows (Cable)
125x8
125x8
125x8

Bent over Rows (Swiss Bar) +
185x8
185x8
185x8

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** · 10-05-2020, 05:29 AM

Week 7
Day 2 (Chest/Shoulders)

Pre-Workout: Coffee

Flat Bench Press (Barbell)
235x8
235x8
250x5
250x5

Incline Bench Press (Swiss Bar-Wide Grip) +
180x8
180x8
180x8

Standing OHP (Dumbbells)
60x10
60x10
60x10

Front Raises (Dumbbells)
45x8
45x8
45x8

Neutral-grip Pull-ups
BWx10
BWx10
BWx10

One arm triceps extension (Dumbbells)
40x8
40x8
40x8

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** · 10-06-2020, 05:14 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: 65 minutes

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

Note: Long fast today. Trying something a little different this month.

**ajdahlheimer** · 10-06-2020, 03:02 PM

Week 7
Day 4 (Legs/Traps)

Pre-Workout: String cheese, Greek Yogurt

Back Squats
275x8
275x8
295x5
295x5

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** · 10-08-2020, 05:08 AM

Week 7
Day 5 (Back/Abs)

Pre-Workout: String cheese, Greek yogurt

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

Neutral-Grip Pull-downs (cable)
170x8
170x8
170x8

Seated Cable Rows w/14" Bar and underhand grip
190x8
190x8
190x8

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

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

Note: Did this workout w/my son.

**ajdahlheimer** · 10-09-2020, 06:46 AM

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

Pre-Workout: String cheese, Greek Yogurt

Military Press (Barbell)
170x8
170x8
185x5
185x5

Two-Handed Landmine Press
145x8
145x8
145x8

Log Press (Swiss Bar - narrow grip)
145x8
145x8
145x8

Standing OHP (Hex Bar)
155x8
155x8
155x8

Standing Curls (Dumbbells)
50x8
50x8
50x8

Seated Triceps Extension (cable)
70x8
70x8
70x8

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** · 10-09-2020, 06:46 AM

Week 7
Day 7 (Cardio)

Pre-Workout: None

3.5 mile outdoor run

Post-workout: None

Time of workout: 34 minutes

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

Note: Fasted Cardio.

**ajdahlheimer** · 10-11-2020, 01:41 PM

Week 8
Day 1 (Back/abs)

Pre-Workout: None

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

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

Upright Rows (Cable)
125x8
125x8
125x8

Bent over Rows (Swiss Bar) +
185x8
185x8
185x8

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** · 10-11-2020, 01:43 PM

Week 8
Day 2 (Chest/Shoulders)

Pre-Workout: Coffee

Flat Bench Press (Barbell)
240x8
240x8
255x5
255x5

Incline Bench Press (Swiss Bar-Wide Grip)
185x8
185x8
185x8

Standing OHP (Dumbbells)
60x10
60x10
60x10

Front Raises (Dumbbells)
45x8
45x8
45x8

Neutral-grip Pull-ups
BWx10
BWx10
BWx10

One arm triceps extension (Dumbbells)
40x8
40x8
40x8

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** · 10-13-2020, 05:02 AM

Week 8
Day 3 (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

Note: Long fast today.

**ajdahlheimer** · 10-14-2020, 05:24 AM

Week 8
Day 4 (Legs/Traps)

Pre-Workout: String cheese, Greek Yogurt

Back Squats
280x8
280x8
300x5
300x5

Hex Bar Shrugs
350x15
350x15
350x15

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** · 10-15-2020, 04:04 AM

Week 8
Day 5 (Back/Abs)

Pre-Workout: String cheese, Greek yogurt

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

Neutral-Grip Pull-downs (cable)
170x8
170x8
170x8

Seated Cable Rows w/14" Bar and underhand grip
190x8
190x8
190x8

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: None

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

**ajdahlheimer** · 10-16-2020, 04:30 AM

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

Pre-Workout: None

Military Press (Barbell)
175x8
175x8
190x5
190x5

Two-Handed Landmine Press
145x8
145x8
145x8

Log Press (Swiss Bar - narrow grip)
145x8
145x8
145x8

Standing OHP (Hex Bar)
155x8
155x8
155x8

Standing Curls (Dumbbells)
50x8
50x8
50x8

Seated Triceps Extension (cable)
70x8
70x8
70x8

Post-workout: None

Time of workout: 1 hour

Additional cardio: 20 minute skip-rope routine and 40 minute walk

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

Note: Long fasted day.

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

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