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  1. #2491
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,029
    Rep Power: 59830
    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 7
    Day 1 (Back/abs)

    Pre-Workout: None

    Landmine Rows with Lat-Blaster attachment +
    215x8
    215x8
    215x8

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

    Reverse grip Lat Pull-downs
    185x8
    185x8
    185x8

    Seal Rows (Dumbbells)
    90x8
    90x8
    90x8

    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
    Epic Beard Man crew

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

  2. #2492
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,029
    Rep Power: 59830
    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 7
    Day 2 (Chest/Shoulders)

    Pre-Workout: None

    Incline Bench Press (Barbell)
    215x8
    215x8
    230x5
    230x5

    Flat Bench Press (Swiss Bar-Narrow Grip)
    175x8
    175x8
    175x8

    Butterflies (Dumbbells) +
    55x10
    55x10
    55x10

    Front Raises (Dumbbells) +
    40x8
    40x8
    40x8

    Cable Curls from a squatting position +
    75x8
    75x8
    75x8

    Triceps Cable Extension (Rope)
    70x8
    70x8
    70x8

    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

  3. #2493
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,029
    Rep Power: 59830
    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 7
    Day 4

    Pre-Workout: None

    Back Squats
    270x8
    270x8
    290x5
    290x5

    Hex Bar Shrugs
    355x15
    355x15
    355x15

    Single Arm Shrugs - Hex Bar
    150x15
    150x15
    150x15

    Post-workout: None

    Time of workout: 40 minutes

    Additional cardio: 1 hour outdoor walk

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

    Note: Did some additional lat pull-downs and pull-ups later on.
    Epic Beard Man crew

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

  4. #2494
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,029
    Rep Power: 59830
    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 7
    Day 5 (Back/Abs)

    Pre-Workout: None

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

    Seated Cable Pull-downs (14" bar)
    170x8
    170x8
    170x8

    Seated Cable Rows w/Super Lat-bar +
    210x8
    210x8
    210x8

    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 40 minute walk

    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

  5. #2495
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,029
    Rep Power: 59830
    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 7
    Day 6 (Shoulders/Bi's/Tri's)

    Pre-Workout: None

    Standing OHP (Dumbbells) +
    75x8
    75x8
    75x8

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

    Lateral Raises (Dumbbells)
    40x8
    40x8
    40x8

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

    Neutral-grip Pullups
    BWx12
    BWx12
    BWx12

    Laying Triceps pullovers (Dumbbells)
    40x8
    40x8
    40x8

    Hammer Curls (Dumbbells)
    60x8
    60x8
    60x8

    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
    Epic Beard Man crew

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

  6. #2496
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,029
    Rep Power: 59830
    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 7
    Day 7 (Cardio)

    Pre-Workout: None

    3.5 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), and a Multi-vitamin

    Note: Fasted cardio.
    Epic Beard Man crew

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

  7. #2497
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,029
    Rep Power: 59830
    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 1 (Back/abs)

    Pre-Workout: Undefined Nutrition Structure Creatine (7.5g)

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

    Landmine Rows with neutral v-grip +
    200x8
    200x8
    200x8

    Reverse grip Lat Pull-downs +
    190x8
    190x8
    190x8

    Seal Rows (Dumbbells)
    90x8
    90x8
    90x8

    Decline sit-ups
    3 sets of 40

    Hanging leg raises
    3 sets of 20

    Post-workout: Undefined Nutrition Persist Whey Protein Isolate - Vanilla flavor (one scoop)

    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
    Last edited by ajdahlheimer; 07-23-2021 at 04:58 AM.
    Epic Beard Man crew

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

  8. #2498
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,029
    Rep Power: 59830
    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 2 (Chest/Shoulders)

    Pre-Workout: Undefined Nutrition Structure Creatine (7.5g)

    Incline Bench Press (Barbell)
    215x8
    215x8
    230x5
    230x5

    Flat Bench Press (Swiss Bar-Narrow Grip)
    175x8
    175x8
    175x8

    Butterflies (Dumbbells)
    60x10
    60x10
    60x10

    Front Raises (Dumbbells)
    45x8
    45x8
    45x8

    Cable Curls from a squatting position
    80x8
    80x8
    80x8

    Triceps Cable Extension (Rope)
    70x8
    70x8
    70x8

    Post-workout: Undefined Nutrition Persist Whey Protein Isolate - Vanilla flavor (one scoop)

    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

  9. #2499
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,029
    Rep Power: 59830
    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 3 (Cardio)

    Pre-Workout: Undefined Nutrition Structure Creatine (7.5g)

    20 minute skip-rope routine

    1 hour walk

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

    Lat Pull-downs w/Neutral Grip Super Lat Bar
    190x8
    190x8
    190x8

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

    Post-workout: None

    Time of workout: 1 hour

    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

  10. #2500
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,029
    Rep Power: 59830
    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 4

    Pre-Workout: Undefined Nutrition Structure Creatine (7.5g)

    Back Squats
    275x8
    275x8
    295x5
    295x5

    Hex Bar Shrugs
    355x15
    355x15
    355x15

    Single Arm Shrugs - Hex Bar
    150x15
    150x15
    150x15

    Post-workout: Undefined Nutrition Persist Whey Protein Isolate - Vanilla flavor (one scoop)

    Time of workout: 40 minutes

    Additional cardio: 1 hour outdoor walk

    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

  11. #2501
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,029
    Rep Power: 59830
    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 5 (Back/Abs)

    Pre-Workout: Undefined Nutrition Structure Creatine (7.5g)

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

    Seated Cable Pull-downs (14" bar)
    170x8
    170x8
    170x8

    Seated Cable Rows w/Super Lat-bar
    215x8
    215x8
    215x8

    Landmine Rows
    105x8
    105x8
    105x8

    Cable crunches
    3 sets of 25 with 100 pounds

    Wrist-Roller
    3 sets of 5 with 10 pounds

    Post-workout: Undefined Nutrition Persist Whey Protein Isolate - Vanilla flavor (one scoop)

    Time of workout: 1 hour

    Additional cardio: 20 minute skip rope routine and 3 mile run

    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. #2502
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,029
    Rep Power: 59830
    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 (Shoulders/Bi's/Tri's)

    Pre-Workout: Undefined Nutrition Structure Creatine (7.5g)

    Standing OHP (Dumbbells)
    80x8
    80x8
    80x8

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

    Lateral Raises (Dumbbells)
    40x8
    40x8
    40x8

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

    Weighted Neutral-grip Pullups
    BW+10x12
    BW+10x12
    BWx+1012

    Laying Triceps pullovers (Dumbbells)
    40x8
    40x8
    40x8

    Hammer Curls (Dumbbells)
    60x8
    60x8
    60x8

    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), and a Multi-vitamin
    Epic Beard Man crew

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

  13. #2503
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,029
    Rep Power: 59830
    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 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.
    Epic Beard Man crew

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

  14. #2504
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,029
    Rep Power: 59830
    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: Undefined Nutrition Structure Creatine (7.5g)

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

    Landmine Rows with neutral v-grip
    215x5
    215x5
    215x5

    Reverse grip Lat Pull-downs +
    205x5
    205x5
    205x5

    Seal Rows (Dumbbells)
    90x8
    90x8
    90x8

    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
    Last edited by ajdahlheimer; 07-23-2021 at 04:58 AM.
    Epic Beard Man crew

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  15. #2505
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,029
    Rep Power: 59830
    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)

    Pre-Workout: Undefined Nutrition Structure Creatine (7.5g)

    Incline Bench Press (Barbell) +
    235x5
    235x5
    250x3
    250x3

    Flat Bench Press (Swiss Bar-Narrow Grip) +
    190x5
    190x5
    190x5

    Butterflies (Dumbbells)
    60x10
    60x10
    60x10

    Front Raises (Dumbbells) +
    45x8
    45x8
    45x8

    Cable Curls from a squatting position
    80x8
    80x8
    80x8

    Triceps Cable Extension (Rope)
    70x8
    70x8
    70x8

    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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  16. #2506
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,029
    Rep Power: 59830
    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 (Cardio)

    Pre-Workout: Undefined Nutrition Structure Creatine (7.5g)

    20 minute skip-rope routine

    1 hour walk

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

    Lat Pull-downs w/Neutral Grip Super Lat Bar
    210x5
    210x5
    210x5

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

    Post-workout: None

    Time of workout: 1 hour

    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. #2507
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,029
    Rep Power: 59830
    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

    Pre-Workout: Undefined Nutrition Structure Creatine (7.5g)

    Back Squats
    300x5
    300x5
    320X3
    320X3

    Hex Bar Shrugs
    355x15
    355x15
    355x15

    Single Arm Shrugs - Hex Bar
    150x15
    150x15
    150x15

    Post-workout: Undefined Nutrition Persist Whey Protein Isolate - Vanilla flavor (one scoop)

    Time of workout: 40 minutes

    Additional cardio: 1 hour outdoor walk

    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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  18. #2508
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,029
    Rep Power: 59830
    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 (Back/Abs)

    Pre-Workout: Undefined Nutrition Structure Creatine (7.5g)

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

    Seated Cable Pull-downs (14" bar) +
    190x5
    190x5
    190x5

    Seated Cable Rows w/Super Lat-bar +
    230x5
    230x5
    230x5

    Landmine Rows
    125x5
    125x5
    125x5

    Cable crunches
    3 sets of 25 with 100 pounds

    Wrist-Roller
    3 sets of 5 with 10 pounds

    Post-workout: Undefined Nutrition Persist Whey Protein Isolate - Vanilla flavor (one scoop)

    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), 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. #2509
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,029
    Rep Power: 59830
    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 (Shoulders/Bi's/Tri's)

    Pre-Workout: Undefined Nutrition Structure Creatine (7.5g)

    Standing OHP (Dumbbells)
    80x8
    80x8
    80x8

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

    Lateral Raises (Dumbbells)
    45x8
    45x8
    45x8

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

    Weighted Neutral-grip Pullups
    BW+15x12
    BW+15x12
    BWx+1512

    Laying Triceps pullovers (Dumbbells)
    40x8
    40x8
    40x8

    Hammer Curls (Dumbbells)
    60x8
    60x8
    60x8

    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), 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. #2510
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 41
    Posts: 7,029
    Rep Power: 59830
    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 7 (Cardio)

    Pre-Workout: None

    3.5 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), and a Multi-vitamin

    Note: Fasted cardio.
    Epic Beard Man crew

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