AJ's Big Arms => Big Paychecks journal

**ajdahlheimer** · 04-23-2021, 04:53 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), and a Multi-vitamin

Note: Fasted cardio.

**ajdahlheimer** · 04-25-2021, 10:18 AM

Week 10
Day 1 (Back/abs)

Pre-Workout: None

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

Lat Pulldowns w/Neutral Grip Super Lat Bar
230x5
230x5
230x5

Upright Rows (EZ bar)
205x5
200x5
200x5

Seal Rows (Dumbbells)
95x6
95x6
95x6

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** · 04-26-2021, 05:54 AM

Week 10
Day 2 (Chest/Shoulders)

Pre-Workout: None

Bench Press (Barbell)
275x5
275x5
290x3
290x3

Incline Bench Press (Swiss Bar-Wide Grip) +
225x5
225x5
225x5

Incline Butterflies (Dumbbells)
60x10
60x10
60x10

Front Raises (Dumbbells)
55x8
55x8
55x8

Standing Curls (Dumbbells)
60x6
60x6
60x6

One arm triceps extension (Dumbbells)
45x8
45x8
45x8

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** · 04-27-2021, 05:34 AM

Week 10
Day 3 (Cardio)

Pre-Workout: None

20 minute skip-rope routine

2.5 mile run

Weighted Pull-ups
BW+25 x10
BW+25 x10
BW+25 x10

Seated Cable Rows w/Neutral Grip Super Lat Bar
230x8
230x8
230x8

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

Note: Also did some banded flat benching with my son later in the evening.

**ajdahlheimer** · 04-28-2021, 05:24 AM

Week 10
Day 4 (Legs/Traps)

Pre-Workout: None

Back Squats
305x5
305x5
325x3
325x3

Hex Bar Shrugs
365x15
365x15
365x15

Single Arm Shrugs - Hex Bar
155x15
155x15
155x15

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), and a Multi-vitamin

**ajdahlheimer** · 04-29-2021, 05:25 AM

Week 10
Day 5 (Back/Abs)

Pre-Workout: None

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

Neutral grip Pull-downs (cable) +
195x5
195x5
195x5

Face-pulls (rope)
100x5
100x5
100x5

Meadows Rows (Landmine) +
110x5
110x5
110x5

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-routine and 30 minute run

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

**ajdahlheimer** · 04-30-2021, 05:08 AM

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

Pre-Workout: None

Military Press (Barbell)
195x5
195x5
210x3
210x3

One Arm OHP (Landmine)
125x5
125x5
125x5

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

Bradford Presses (Barbell) +
170x6
170x6
170x6

Spider Curls (Dumbbells)
45x6
45x6
45x6

Laying Triceps pullovers (Dumbbells) +
35x10
35x10
35x10

Post-workout: None

Time of workout: 1 hour

Additional cardio: 30 minute walk and 3 mile run

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

**ajdahlheimer** · 04-30-2021, 05:09 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), and a Multi-vitamin

Note: Fasted cardio.

**ajdahlheimer** · 05-02-2021, 10:20 AM

Week 11
Day 1 (Back/abs)

Pre-Workout: None

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

Lat Pulldowns w/Neutral Grip Super Lat Bar
230x5
230x5
230x5

Upright Rows (EZ bar)
205x5
200x5
200x5

Seal Rows (Dumbbells) +
95x6
95x6
95x6

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** · 05-03-2021, 05:34 AM

Week 11
Day 2 (Chest/Shoulders)

Pre-Workout: None

Bench Press (Barbell)
275x5
275x5
290x3
290x3

Incline Bench Press (Swiss Bar-Wide Grip)
230x5
230x5
230x5

Incline Butterflies (Dumbbells)
60x10
60x10
60x10

Front Raises (Dumbbells)
55x8
55x8
55x8

Standing Curls (Dumbbells)
60x6
60x6
60x6

One arm triceps extension (Dumbbells)
45x8
45x8
45x8

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** · 05-04-2021, 05:10 AM

Week 11
Day 3 (Cardio)

Pre-Workout: None

20 minute skip-rope routine

1 hour walk

Weighted Pull-ups
BW+25 x10
BW+25 x10
BW+25 x10

Seated Cable Rows w/Neutral Grip Super Lat Bar
230x8
230x8
230x8

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

**ajdahlheimer** · 05-05-2021, 05:14 AM

Week 11
Day 4 (Legs/Traps)

Pre-Workout: None

Back Squats
305x5
305x5
325x3
325x3

Hex Bar Shrugs
365x15
365x15
365x15

Single Arm Shrugs - Hex Bar
155x15
155x15
155x15

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), and a Multi-vitamin

Note: Also did some banded flat benching later in the evening.

**ajdahlheimer** · 05-06-2021, 05:35 AM

Week 11
Day 5 (Back/Abs)

Pre-Workout: None

Hex Bar Dead lifts
365x5
365x5
385x3
385x3

Neutral grip Pull-downs (cable) +
200x5
200x5
200x5

Face-pulls (rope) +
100x5
100x5
100x5

Meadows Rows (Landmine) +
115x5
115x5
115x5

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-routine and 1 hour walk

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

**ajdahlheimer** · 05-07-2021, 04:17 AM

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

Pre-Workout: None

Military Press (Barbell)
195x5
195x5
210x3
210x3

One Arm OHP (Landmine)
125x5
125x5
125x5

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

Bradford Presses (Barbell)
175x6
175x6
175x6

Spider Curls (Dumbbells)
45x6
45x6
45x6

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

Post-workout: None

Time of workout: 1 hour

Additional cardio: 30 minute walk and 3 mile run

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

**ajdahlheimer** · 05-07-2021, 04:18 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), and a Multi-vitamin

Note: Fasted cardio.

**ajdahlheimer** · 05-08-2021, 08:17 PM

Week 12
Day 1 (Back/abs)

Pre-Workout: None

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

Lat Pulldowns w/Neutral Grip Super Lat Bar
230x5
230x5
230x5

Upright Rows (EZ bar)
205x5
200x5
200x5

Seal Rows (Dumbbells) +
95x6
95x6
95x6

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** · 05-10-2021, 05:49 AM

Week 12
Day 2 (Chest/Shoulders)

Pre-Workout: None

Bench Press (Barbell)
275x5
275x5
290x3
290x3

Incline Bench Press (Swiss Bar-Wide Grip)
230x5
230x5
230x5

Incline Butterflies (Dumbbells)
60x10
60x10
60x10

Front Raises (Dumbbells)
55x8
55x8
55x8

Standing Curls (Dumbbells)
60x6
60x6
60x6

One arm triceps extension (Dumbbells)
45x8
45x8
45x8

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: Great workout w/my son.

**ajdahlheimer** · 05-11-2021, 05:02 AM

Week 12
Day 3 (Cardio)

Pre-Workout: None

20 minute skip-rope routine

1 hour walk

Weighted Pull-ups
BW+25 x10
BW+25 x10
BW+25 x10

Seated Cable Rows w/Neutral Grip Super Lat Bar
230x8
230x8
230x8

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

**ajdahlheimer** · 05-12-2021, 05:39 AM

Week 12
Pre-Workout: None

Back Squats
310x5
310x5
330x3
330x3

Hex Bar Shrugs
365x15
365x15
365x15

Single Arm Shrugs - Hex Bar
155x15
155x15
155x15

Post-workout: None

Time of workout: 40 minutes

Additional cardio: 3 mile run and 45 minute walk

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

Note: Also did some banded flat benching later in the evening.

**ajdahlheimer** · 05-13-2021, 05:06 AM

Week 12
Day 5 (Back/Abs)

Pre-Workout: None

Hex Bar Dead lifts
365x5
365x5
385x3
385x3

Neutral grip Pull-downs (cable)
210x5
210x5
210x5

Face-pulls (rope)
105x5
105x5
105x5

Meadows Rows (Landmine)
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-routine and 1 hour walk

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

**ajdahlheimer** · 05-13-2021, 05:04 PM

Week 12
Day 6 (Shoulders/Bi's/Tri's)

Pre-Workout: None

Military Press (Barbell)
195x5
195x5
210x3
210x3

One Arm OHP (Landmine)
125x5
125x5
125x5

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

Bradford Presses (Barbell)
175x6
175x6
175x6

Spider Curls (Dumbbells)
45x6
45x6
45x6

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

Post-workout: None

Time of workout: 1 hour

Additional cardio: 20 minute walk and 3 mile run

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

**ajdahlheimer** · 05-14-2021, 04:56 AM

Week 12
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** · 05-23-2021, 07:42 AM

Week 1
Day 1 (Back/abs)

Pre-Workout: None

Landmine Rows with Lat-Blaster attachment
180x12
180x12
180x12

Landmine Rows with neutral v-grip
160x12
160x12
160x12

Reverse grip Lat Pull-downs
160x12
160x12
160x12

Seal Rows (Dumbbells) +
60x12
60x12
60x12

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** · 05-24-2021, 05:22 AM

Week 1
Day 2 (Chest/Shoulders)

Pre-Workout: None

Incline Bench Press (Barbell)
200x12
200x12
215x8
215x8

Flat Bench Press (Swiss Bar-Narrow Grip) +
155x12
155x12
155x12

Butterflies (Dumbbells)
50x12
50x12
50x12

Front Raises (Dumbbells)
40x12
40x12
40x12

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

Triceps Cable Extension (Rope)
60x12
60x12
60x12

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** · 05-25-2021, 04:38 AM

Week 1
Day 3 (Cardio)

Pre-Workout: None

20 minute skip-rope routine

1 hour walk

Weighted Pull-ups
BW+25 x10
BW+25 x10
BW+25 x10

Lat Pull-downs w/Neutral Grip Super Lat Bar
160x12
160x12
160x12

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

Note: Also did a little banded flat bench later in the evening.

**ajdahlheimer** · 05-26-2021, 04:35 AM

Week 1
Day 4

Pre-Workout: None

Back Squats
230x12
230x12
250x8
250x8

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 run and 45 minute walk

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

**ajdahlheimer** · 05-27-2021, 05:00 AM

Week 1
Day 5 (Back/Abs)

Pre-Workout: None

Hex Bar Dead lifts +
275x12
275x12
295x8
295x8

Seated Cable Pull-downs (14" bar)
140x12
140x12
140x12

Seated Cable Rows w/Super Lat-bar +
160x12
160x12
160x12

Landmine Rows +
70x12
70x12
70x12

Cable crunches
3 sets of 25 with 95 pounds

Wrist-Roller
3 sets of 5 with 10 pounds

Post-workout: None

Time of workout: 1 hour

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

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

**ajdahlheimer** · 05-28-2021, 04:48 AM

Week 1
Day 6 (Shoulders/Bi's/Tri's)

Pre-Workout: None

Standing OHP (Dumbbells) +
60x12
60x12
60x12

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

Lateral Raises (Dumbbells)
35x12
35x12
35x12

Landmine Rows +
70x12
70x12
70x12

Neutral-grip Pullups
BWx12
BWx12
BWx12

Laying Triceps pullovers (Dumbbells)
35x12
35x12
35x12

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

**ajdahlheimer** · 05-28-2021, 04:49 AM

Week 1
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), and a Multi-vitamin

Note: Fasted cardio. Too cold to run outside this morning.

**ajdahlheimer** · 05-31-2021, 06:28 AM

Week 2
Day 1 (Back/abs)

Pre-Workout: None

Landmine Rows with Lat-Blaster attachment +
180x12
180x12
180x12

Landmine Rows with neutral v-grip +
160x12
160x12
160x12

Reverse grip Lat Pull-downs +
160x12
160x12
160x12

Seal Rows (Dumbbells)
65x12
65x12
65x12

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

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

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