AJ's Big Arms => Big Paychecks journal

**ajdahlheimer** · 06-01-2021, 06:38 AM

Week 2
Day 2 (Chest/Shoulders)

Pre-Workout: None

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

Flat Bench Press (Swiss Bar-Narrow Grip)
160x12
160x12
160x12

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** · 06-02-2021, 05:44 AM

Week 2
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: 20 minute skip rope routine

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

**ajdahlheimer** · 06-03-2021, 05:44 AM

Week 2
Day 5 (Back/Abs)

Pre-Workout: None

Hex Bar Dead lifts
280x12
280x12
300x8
300x8

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

Seated Cable Rows w/Super Lat-bar +
165x12
165x12
165x12

Landmine Rows
75x12
75x12
75x12

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: 3 mile run

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

**ajdahlheimer** · 06-04-2021, 04:40 AM

Week 2
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

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

Neutral-grip Pullups
BWx12
BWx12
BWx12

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

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** · 06-04-2021, 04:42 AM

Week 2
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** · 06-05-2021, 04:39 PM

Week 3
Day 1 (Back/abs)

Pre-Workout: None

Landmine Rows with Lat-Blaster attachment +
185x12
185x12
185x12

Landmine Rows with neutral v-grip +
165x12
165x12
165x12

Reverse grip Lat Pull-downs
165x12
165x12
165x12

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

**ajdahlheimer** · 06-07-2021, 05:31 AM

Week 3
Day 2 (Chest/Shoulders)

Pre-Workout: None

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

Flat Bench Press (Swiss Bar-Narrow Grip)
160x12
160x12
160x12

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** · 06-07-2021, 12:57 PM

Pic from weekend:

**ajdahlheimer** · 06-08-2021, 05:29 AM

Week 3
Day 3 (Cardio)

Pre-Workout: None

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
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

**ajdahlheimer** · 06-09-2021, 04:33 AM

Week 3
Day 4

Pre-Workout: None

Back Squats +
235x12
235x12
255x8
255x8

Hex Bar Shrugs
350x15
350x15
350x15

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

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** · 06-10-2021, 05:25 AM

Week 3
Day 5 (Back/Abs)

Pre-Workout: None

Hex Bar Dead lifts +
280x12
280x12
300x8
300x8

Seated Cable Pull-downs (14" bar)
145x12
145x12
145x12

Seated Cable Rows w/Super Lat-bar +
170x12
170x12
170x12

Landmine Rows
75x12
75x12
75x12

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 rope routine and 45 minute walk

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

**ajdahlheimer** · 06-11-2021, 04:36 AM

Week 3
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

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

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** · 06-11-2021, 04:37 AM

Week 3
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** · 06-13-2021, 07:43 AM

Week 4
Day 1 (Back/abs)

Pre-Workout: None

Landmine Rows with Lat-Blaster attachment +
190x12
190x12
190x12

Landmine Rows with neutral v-grip +
170x12
170x12
170x12

Reverse grip Lat Pull-downs
165x12
165x12
165x12

Seal Rows (Dumbbells) +
70x12
70x12
70x12

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** · 06-14-2021, 06:01 AM

Week 4
Day 2 (Chest/Shoulders)

Pre-Workout: None

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

Flat Bench Press (Swiss Bar-Narrow Grip)
160x12
160x12
160x12

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** · 06-15-2021, 04:34 AM

Week 4
Day 3 (Cardio)

Pre-Workout: None

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
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 some weighted sit-ups

**ajdahlheimer** · 06-16-2021, 05:35 AM

Week 4
Day 4

Pre-Workout: None

Back Squats
240x12
240x12
260x8
260x8

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 run

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

**ajdahlheimer** · 06-17-2021, 05:56 AM

Week 4
Day 5 (Back/Abs)

Pre-Workout: None

Hex Bar Dead lifts
285x12
285x12
305x8
305x8

Seated Cable Pull-downs (14" bar)
145x12
145x12
145x12

Seated Cable Rows w/Super Lat-bar
175x12
175x12
175x12

Landmine Rows
75x12
75x12
75x12

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 rope routine and 45 minute walk

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

Note: Tremendous workout

**ajdahlheimer** · 06-18-2021, 04:57 AM

Week 4
Day 6 (Shoulders/Bi's/Tri's)

Pre-Workout: None

Standing OHP (Dumbbells)
65x12
65x12
65x12

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

Lateral Raises (Dumbbells)
35x12
35x12
35x12

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

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** · 06-18-2021, 04:57 AM

Week 4
Day 7 (Cardio)

Pre-Workout: None

3.5 mile outdoor run

Post-workout: None

Time of workout: 33 minutes

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

Note: Fasted cardio.

**ajdahlheimer** · 06-19-2021, 04:05 PM

Week 5
Day 1 (Back/abs)

Pre-Workout: None

Landmine Rows with Lat-Blaster attachment +
210x8
210x8
210x8

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

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

Seal Rows (Dumbbells) +
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), Chrondroitin (275mg), and a Multi-vitamin

**ajdahlheimer** · 06-21-2021, 05:46 AM

Week 5
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

**ajdahlheimer** · 06-22-2021, 05:44 AM

Week 5
Day 3 (Cardio)

Pre-Workout: None

20 minute skip-rope routine

3 mile run

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

Lat Pull-downs w/Neutral Grip Super Lat Bar
180x8
180x8
180x8

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** · 06-23-2021, 05:04 AM

Week 5
Day 4

Pre-Workout: None

Back Squats
265x8
265x8
285x5
285x5

Hex Bar Shrugs
355x15
355x15
355x15

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

Post-workout: None

Time of workout: 40 minutes

Additional cardio: 3 mile run

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

**ajdahlheimer** · 06-24-2021, 05:07 AM

Week 5
Day 5 (Back/Abs)

Pre-Workout: None

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

Seated Cable Pull-downs (14" bar) +
165x8
165x8
165x8

Seated Cable Rows w/Super Lat-bar +
190x8
190x8
190x8

Landmine Rows +
90x8
90x8
90x8

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 rope routine

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

**ajdahlheimer** · 06-29-2021, 08:56 AM

Been on vacation the last 5 days. Fortunately there was a great gym at the resort I stayed at in Sedona, AZ. I was able to keep up with all my workouts with dumbbells and machines.

Pic of my son and I from vacation:

**ajdahlheimer** · 06-30-2021, 04:56 AM

Week 6
Day 4

Pre-Workout: None

Back Squats
265x8
265x8
285x5
285x5

Hex Bar Shrugs
355x15
355x15
355x15

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

Post-workout: None

Time of workout: 40 minutes

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

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

**ajdahlheimer** · 07-01-2021, 05:28 AM

Week 6
Day 5 (Back/Abs)

Pre-Workout: None

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

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

Seated Cable Rows w/Super Lat-bar +
200x8
200x8
200x8

Landmine Rows +
95x8
95x8
95x8

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: 1 hour walk

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

**ajdahlheimer** · 07-01-2021, 04:32 PM

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

Pre-Workout: None

Standing OHP (Dumbbells) +
70x8
70x8
70x8

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

Post-workout: None

Time of workout: 1 hour

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

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

**ajdahlheimer** · 07-02-2021, 05:07 AM

Week 6
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.

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

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