AJ's Big Arms => Big Paychecks journal

**ajdahlheimer** · 01-08-2022, 10:08 AM

Week 8
Day 1 (Back/abs)

Pre-Workout: None

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

Landmine Rows with neutral v-grip +
205x8
205x8
205x8

Upright Cable Rows
125x8
125x8
125x8

Seal Rows (Dumbbells)
100x8
100x8
100x8

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** · 01-10-2022, 06:10 AM

Week 8
Day 2 (Chest/Shoulders)

Pre-Workout: None

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

Bench Press (Swiss Bar-wide Grip)
230x8
230x8
230x8

Decline Butterflies (Dumbbells)
60x8
60x8
60x8

Front Raises (Dumbbells)
55x8
55x8
55x8

Dumbbell Curls
55x8
55x8
55x8

Triceps Cable Extension (Rope)
80x8
80x8
80x8

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** · 01-11-2022, 05:37 AM

Week 8
Day 3 (Cardio)

Pre-Workout: None

20 minute skip-rope routine

1 hour walk

Y-T-W-L's with light weight bands

Reverse-grip Lat Pull-downs w/Super Lat Bar
180x8
180x8
180x8

Weighted Pullup's (neutral-grip)
BW+25x10
BW+25x10
BW+25x10

Hanging Leg Raises
BWx20
BWx20
BWx20

Post-workout: None

Time of workout: 1 hour

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

**ajdahlheimer** · 01-12-2022, 05:07 AM

Week 8
Day 4 (Legs/Traps)

Pre-Workout: Smoothie

Back Squats
285x8
285x8
305x5
305x5

Hex Bar Shrugs
365x15
365x15
365x15

Angled Cable Upright Row
100x15
100x15
100x15

Post-workout: None

Time of workout: 40 minutes

Additional cardio: 1 hour walk

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

**ajdahlheimer** · 01-13-2022, 04:53 AM

Week 8
Day 5 (Back/Abs)

Pre-Workout: Smoothie

Hex Bar Dead lifts
330x8
330x8
350x5
350x5

Seated Cable Pull-downs (V-Grip)
190x8
190x8
190x8

Seated Reverse-Grip Cable Rows w/Lat-bar
235x8
235x8
235x8

Landmine Rows
100x8
100x8
100x8

Cable crunches
3 sets of 25 with 100 pounds

Wrist-Roller
3 sets of 5 with 10 pounds

Post-workout: None

Time of workout: 1 hour

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

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

**ajdahlheimer** · 01-14-2022, 04:47 AM

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

Pre-Workout: None

Military Press
180x8
180x8
195x5
195x5

Weighted Dips
BW+25x20
BW+25x20
BW+25x20

Lateral Raises (Dumbbells)
50x8
50x8
50x8

Y-T-W-L's
Lightweight Resistance Bands

Cable Curls from a Squatting position
90x8
90x8
90x8

Kneeling Cable Triceps Push-downs (Rope)
80x8
80x8
80x8

Post-workout: None

Time of workout: 1 hour

Additional cardio: 1 hour 30 minute walk

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

**ajdahlheimer** · 01-14-2022, 04:50 AM

Week 8
Day 7 (Cardio)

Pre-Workout: None

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

**ajdahlheimer** · 01-15-2022, 11:46 AM

Week 9
Day 1 (Back/abs)

Pre-Workout: None

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

Landmine Rows with neutral v-grip
220x5
220x5
220x5

Upright Cable Rows
140x5
140x5
140x5

Seal Rows (Dumbbells)
100x8
100x8
100x8

Decline sit-ups
3 sets of 40

Hanging leg raises
3 sets of 20

Post-workout: None

Time of workout: 1 hour

Additional cardio: 45 minute walk

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

**ajdahlheimer** · 01-17-2022, 10:19 AM

Week 9
Day 2 (Chest/Shoulders)

Pre-Workout: None

Incline Bench Press (Barbell)
255x5
255x5
270x3
270x3

Bench Press (Swiss Bar-wide Grip) +
245x5
245x5
245x5

Decline Butterflies (Dumbbells)
60x8
60x8
60x8

Front Raises (Dumbbells)
55x8
55x8
55x8

Dumbbell Curls
55x8
55x8
55x8

Triceps Cable Extension (Rope)
80x8
80x8
80x8

Post-workout: None

Time of workout: 1 hour

Additional cardio: 1 hour walk

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

**ajdahlheimer** · 01-18-2022, 06:25 AM

Week 9
Day 3 (Cardio)

Pre-Workout: None

20 minute skip-rope routine

1 hour walk

Y-T-W-L's with light weight bands

Reverse-grip Lat Pull-downs w/Super Lat Bar
180x8
180x8
180x8

Weighted Pullup's (neutral-grip)
BW+25x10
BW+25x10
BW+25x10

Hanging Leg Raises
BWx20
BWx20
BWx20

Post-workout: None

Time of workout: 1 hour

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

**ajdahlheimer** · 01-19-2022, 05:20 AM

Week 9
Day 4 (Legs/Traps)

Pre-Workout: Smoothie

Back Squats
310x5
310x5
330x3
330x3

Hex Bar Shrugs
365x15
365x15
365x15

Angled Cable Upright Row +
100x15
100x15
100x15

Post-workout: None

Time of workout: 40 minutes

Additional cardio: 1 hour walk

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

**ajdahlheimer** · 01-20-2022, 05:18 AM

Week 9
Day 5 (Back/Abs)

Pre-Workout: Smoothie

Hex Bar Dead lifts
355x5
355x5
375x3
375x3

Seated Cable Pull-downs (V-Grip)
210x5
210x5
210x5

Seated Reverse-Grip Cable Rows w/Lat-bar
255x5
255x5
255x5

Landmine Rows
120x5
120x5
120x5

Cable crunches
3 sets of 25 with 100 pounds

Wrist-Roller
3 sets of 5 with 10 pounds

Post-workout: None

Time of workout: 1 hour

Additional cardio: 20 minute skip-rope routine and 1 hour 45 minute walk

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

**ajdahlheimer** · 01-21-2022, 04:24 AM

Week 9
Day 6 (Shoulders/Bi's/Tri's)

Pre-Workout: None

Military Press
195x5
195x5
210x3
210x3

Weighted Dips
BW+25x20
BW+25x20
BW+25x20

Lateral Raises (Dumbbells)
50x8
50x8
50x8

Y-T-W-L's
Lightweight Resistance Bands

Cable Curls from a Squatting position
90x8
90x8
90x8

Kneeling Cable Triceps Push-downs (Rope) +
80x8
80x8
80x8

Post-workout: None

Time of workout: 1 hour

Additional cardio: 1 hour 30 minute walk

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

Note: Usually pretty wiped out by this last lift of the week, but felt strong for this one.

**ajdahlheimer** · 01-21-2022, 04:26 AM

Week 9
Day 7 (Cardio)

Pre-Workout: None

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

Note: Fasted cardio.

**ajdahlheimer** · 01-22-2022, 02:06 PM

Week 10
Day 1 (Back/abs)

Pre-Workout: None

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

Landmine Rows with neutral v-grip +
220x5
220x5
220x5

Upright Cable Rows
140x5
140x5
140x5

Seal Rows (Dumbbells)
100x8
100x8
100x8

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** · 01-24-2022, 06:12 AM

Week 10
Day 2 (Chest/Shoulders)

Pre-Workout: None

Incline Bench Press (Barbell)
255x5
255x5
270x3
270x3

Bench Press (Swiss Bar-wide Grip)
250x5
250x5
250x5

Decline Butterflies (Dumbbells)
60x8
60x8
60x8

Front Raises (Dumbbells)
55x8
55x8
55x8

Dumbbell Curls
55x8
55x8
55x8

Triceps Cable Extension (Rope)
80x8
80x8
80x8

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** · 01-25-2022, 05:38 AM

Week 10
Day 3 (Cardio)

Pre-Workout: None

20 minute skip-rope routine

1 hour walk

Y-T-W-L's with light weight bands

Reverse-grip Lat Pull-downs w/Super Lat Bar
180x8
180x8
180x8

Weighted Pullup's (neutral-grip)
BW+25x10
BW+25x10
BW+25x10

Hanging Leg Raises
BWx20
BWx20
BWx20

Post-workout: None

Time of workout: 1 hour

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

**ajdahlheimer** · 01-26-2022, 05:03 AM

Week 10
Day 4 (Legs/Traps)

Pre-Workout: Smoothie

Back Squats +
310x5
310x5
330x3
330x3

Hex Bar Shrugs
365x15
365x15
365x15

Angled Cable Upright Row
105x15
105x15
105x15

Post-workout: None

Time of workout: 40 minutes

Additional cardio: 1 hour 15 minute walk

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

**ajdahlheimer** · 01-27-2022, 04:59 AM

Week 10
Day 5 (Back/Abs)

Pre-Workout: Smoothie

Hex Bar Dead lifts +
355x5
355x5
375x3
375x3

Seated Cable Pull-downs (V-Grip)
210x5
210x5
210x5

Seated Reverse-Grip Cable Rows w/Lat-bar +
255x5
255x5
255x5

Landmine Rows
120x5
120x5
120x5

Cable crunches
3 sets of 25 with 100 pounds

Wrist-Roller
3 sets of 5 with 10 pounds

Post-workout: None

Time of workout: 1 hour

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

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

**ajdahlheimer** · 01-28-2022, 05:16 AM

Week 10
Day 6 (Shoulders/Bi's/Tri's)

Pre-Workout: None

Military Press
195x5
195x5
210x3
210x3

Weighted Dips
BW+25x20
BW+25x20
BW+25x20

Lateral Raises (Dumbbells)
50x8
50x8
50x8

Y-T-W-L's
Lightweight Resistance Bands

Cable Curls from a Squatting position
90x8
90x8
90x8

Kneeling Cable Triceps Push-downs (Rope)
85x8
85x8
85x8

Post-workout: None

Time of workout: 1 hour

Additional cardio: 1 hour 30 walk

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

**ajdahlheimer** · 01-28-2022, 05:17 AM

Week 10
Day 7 (Cardio)

Pre-Workout: None

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

Note: Fasted cardio.

**ajdahlheimer** · 01-29-2022, 09:35 AM

Week 11
Day 1 (Back/abs)

Pre-Workout: Coffee, Egg sandwich

Landmine Rows with Lat-Blaster attachment
240x5
240x5
240x5

Landmine Rows with neutral v-grip
225x5
225x5
225x5

Upright Cable Rows
140x5
140x5
140x5

Seal Rows (Dumbbells) +
100x8
100x8
100x8

Decline sit-ups
3 sets of 40

Hanging leg raises
3 sets of 20

Post-workout: None

Time of workout: 1 hour

Additional cardio: 1 hour treadmill walk

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

**ajdahlheimer** · 01-31-2022, 07:29 AM

Week 11
Day 2 (Chest/Shoulders)

Pre-Workout: None

Incline Bench Press (Barbell)
255x5
255x5
270x3
270x3

Bench Press (Swiss Bar-wide Grip)
250x5
250x5
250x5

Decline Butterflies (Dumbbells)
60x8
60x8
60x8

Front Raises (Dumbbells)
55x8
55x8
55x8

Dumbbell Curls
55x8
55x8
55x8

Triceps Cable Extension (Rope)
80x8
80x8
80x8

Post-workout: None

Time of workout: 1 hour

Additional cardio: 1 hour 15 minute walk

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

**ajdahlheimer** · 02-01-2022, 05:21 AM

Week 11
Day 3 (Cardio)

Pre-Workout: None

20 minute skip-rope routine

1 hour 30 minute walk

Y-T-W-L's with light weight bands

Reverse-grip Lat Pull-downs w/Super Lat Bar
180x8
180x8
180x8

Weighted Pullup's (neutral-grip)
BW+25x10
BW+25x10
BW+25x10

Hanging Leg Raises
BWx20
BWx20
BWx20

Post-workout: None

Time of workout: 1 hour

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

**ajdahlheimer** · 02-02-2022, 05:21 AM

Week 11
Day 4 (Legs/Traps)

Pre-Workout: Smoothie

Back Squats
315x5
315x5
335x3
335x3

Hex Bar Shrugs
365x15
365x15
365x15

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

Post-workout: None

Time of workout: 40 minutes

Additional cardio: 1 hour 20 minute walk

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

**ajdahlheimer** · 02-03-2022, 05:04 AM

Week 11
Day 5 (Back/Abs)

Pre-Workout: Smoothie

Hex Bar Dead lifts +
360x5
360x5
380x3
380x3

Seated Cable Pull-downs (V-Grip)
210x5
210x5
210x5

Seated Reverse-Grip Cable Rows w/Lat-bar +
260x5
260x5
260x5

Landmine Rows +
120x5
120x5
120x5

Cable crunches
3 sets of 25 with 100 pounds

Wrist-Roller
3 sets of 5 with 10 pounds

Post-workout: None

Time of workout: 1 hour

Additional cardio: 20 minute skip-rope routine and 1 hour 30 minute walk

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

**ajdahlheimer** · 02-04-2022, 04:45 AM

Week 11
Day 6 (Shoulders/Bi's/Tri's)

Pre-Workout: None

Military Press
200x5
200x5
215x3
215x3

Weighted Dips
BW+25x20
BW+25x20
BW+25x20

Lateral Raises (Dumbbells)
50x8
50x8
50x8

Y-T-W-L's
Lightweight Resistance Bands

Cable Curls from a Squatting position
90x8
90x8
90x8

Kneeling Cable Triceps Push-downs (Rope)
85x8
85x8
85x8

Post-workout: None

Time of workout: 1 hour

Additional cardio: 2 hour walk

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

**ajdahlheimer** · 02-04-2022, 04:47 AM

Week 11
Day 7 (Cardio)

Pre-Workout: None

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

Note: Fasted cardio.

**ajdahlheimer** · 02-07-2022, 09:46 AM

Week 12
Day 1 (Back/abs)

Pre-Workout: None

Landmine Rows with Lat-Blaster attachment
240x5
240x5
240x5

Landmine Rows with neutral v-grip
225x5
225x5
225x5

Upright Cable Rows
140x5
140x5
140x5

Seal Rows (Dumbbells)
105x8
105x8
105x8

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** · 02-07-2022, 09:47 AM

Week 12
Day 2 (Chest/Shoulders)

Pre-Workout: None

Incline Bench Press (Barbell)
255x5
255x5
270x3
270x3

Bench Press (Swiss Bar-wide Grip)
250x5
250x5
250x5

Decline Butterflies (Dumbbells)
60x8
60x8
60x8

Front Raises (Dumbbells)
55x8
55x8
55x8

Dumbbell Curls
55x8
55x8
55x8

Triceps Cable Extension (Rope)
80x8
80x8
80x8

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

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

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