AJ's Big Arms => Big Paychecks journal

**ajdahlheimer** · 11-18-2020, 10:57 AM

New lift I've been messing around with......

-AJ

**ajdahlheimer** · 11-21-2020, 09:33 AM

New 12 week lifting cycle underway.....

Week 1
Day 1 (Back/abs)

Pre-Workout: None

Landmine Rows with Lat-Blaster attachment +
175x12
175x12
175x12

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

Upright Rows (EZ bar) +
115x12
115x12
115x12

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** · 11-22-2020, 08:44 AM

Week 1
Day 2 (Chest/Shoulders)

Pre-Workout: Eggs, sausage, toast, coffee

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

Flat Bench Press (Swiss Bar-Wide Grip)
195x12
195x12
195x12

Butterflies (Dumbbells)
50x10
50x10
50x10

Front Raises (Dumbbells)
45x8
45x8
45x8

Cable curls from a squatting position +
70x8
70x8
70x8

Skull-crushers (EZ bar) +
85x10
85x10
85x10

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** · 11-24-2020, 06:11 AM

Week 1
Day 3 (Cardio)

Pre-Workout: None

20 minute skip-rope routine and 40 minute walk on treadmill

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** · 11-25-2020, 05:51 AM

Week 1
Day 4 (Legs/Traps)

Pre-Workout: String cheese, Greek Yogurt, banana

Back Squats
235x12
235x12
255x8
255x8

Hex Bar Shrugs
345x15
345x15
345x15

Single Arm Shrugs - Hex Bar
135x15
135x15
135x15

Post-workout: None

Time of workout: 40 minutes

Additional cardio: 1 hour treadmill walk

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

**ajdahlheimer** · 11-26-2020, 05:49 AM

Week 1
Day 5 (Back/Abs)

Pre-Workout: String cheese, Greek yogurt, banana

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

Lat Pull-downs (cable)
165x12
165x12
165x12

Seated Cable Rows w/neutral grip +
190x12
190x12
190x12

Landmine Rows +
55x12
55x12
55x12

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: 20 minute skip-rope routine and 45 minute treadmill walk

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

Note: Tremendous workout.

**ajdahlheimer** · 11-26-2020, 01:29 PM

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

Pre-Workout: Coffee, banana

Standing OHP (Barbell)
145x12
145x12
160x8
160x8

Standing OHP (Hex bar)
145x12
145x12
145x12

Incline Bench Press (Dumbbells)
60x12
60x12
60x12

Reverse-grip Bench Press (Barbell) +
165x12
165x12
165x12

Concentration Curls (Dumbbells)
40x10
40x10
40x10

Rpe Triceps Extension (cable) +
75x10
75x10
75x10

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** · 11-29-2020, 07:33 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 +
165x12
165x12
165x12

Upright Rows (EZ bar)
125x12
125x12
125x12

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: 1 hour walk

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

**ajdahlheimer** · 11-30-2020, 06:47 AM

Week 2
Day 2 (Chest/Shoulders)

Pre-Workout: Eggs, bacon, toast, coffee

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

Flat Bench Press (Swiss Bar-Wide Grip)
195x12
195x12
195x12

Butterflies (Dumbbells)
50x10
50x10
50x10

Front Raises (Dumbbells)
45x8
45x8
45x8

Cable curls from a squatting position
75x8
75x8
75x8

Skull-crushers (EZ bar) +
90x10
90x10
90x10

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** · 12-01-2020, 05:45 AM

Week 2
Day 3 (Cardio)

Pre-Workout: None

20 minute skip-rope routine and 45 minute walk on treadmill

Post-workout: None

Time of workout: 1 hour 5 minutes

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

**ajdahlheimer** · 12-02-2020, 05:30 AM

Week 2
Day 4 (Legs/Traps)

Pre-Workout: Greek Yogurt

Back Squats
240x12
240x12
260x8
260x8

Hex Bar Shrugs
345x15
345x15
345x15

Single Arm Shrugs - Hex Bar
135x15
135x15
135x15

Post-workout: None

Time of workout: 40 minutes

Additional cardio: 1 hour treadmill walk

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

**ajdahlheimer** · 12-03-2020, 06:02 AM

Week 2
Day 5 (Back/Abs)

Pre-Workout: String cheese, Greek yogurt

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

Lat Pull-downs (cable)
165x12
165x12
165x12

Seated Cable Rows w/neutral grip +
195x12
195x12
195x12

Landmine Rows +
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: 20 minute skip-rope routine and 45 minute treadmill walk

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. Think he was sucking a little air. :-)

**ajdahlheimer** · 12-04-2020, 04:50 AM

Week 2
Day 6 (Shoulders/Bi's/Tri's)

Pre-Workout: Coffee, Greek Yogurt

Standing OHP (Barbell) +
145x12
145x12
160x8
160x8

Standing OHP (Hex bar)
145x12
145x12
145x12

Incline Bench Press (Dumbbells) +
60x12
60x12
60x12

Reverse-grip Bench Press (Barbell) +
170x12
170x12
170x12

Concentration Curls (Dumbbells)
40x10
40x10
40x10

Rpe Triceps Extension (cable)
80x10
80x10
80x10

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), and a Multi-vitamin

**ajdahlheimer** · 12-04-2020, 08:06 AM

Week 2
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: Great workout.

**ajdahlheimer** · 12-05-2020, 09:09 AM

Week 3
Day 1 (Back/abs)

Pre-Workout: Coffee

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

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

Upright Rows (EZ bar) +
125x12
125x12
125x12

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

Note: Tremendous workout.

**ajdahlheimer** · 12-07-2020, 05:20 AM

Week 3
Day 2 (Chest/Shoulders)

Pre-Workout: Breakfast sandwich, coffee

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

Flat Bench Press (Swiss Bar-Wide Grip)
195x12
195x12
195x12

Butterflies (Dumbbells)
55x10
55x10
55x10

Front Raises (Dumbbells)
45x8
45x8
45x8

Cable curls from a squatting position
80x8
80x8
80x8

Skull-crushers (EZ bar)
95x10
95x10
95x10

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** · 12-08-2020, 05:42 AM

Week 3
Day 3 (Cardio)

Pre-Workout: None

20 minute skip-rope routine and 1 hour walk on treadmill

Post-workout: None

Time of workout: 1 hour 20 minutes

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

**ajdahlheimer** · 12-09-2020, 05:19 AM

Week 3
Day 4 (Legs/Traps)

Pre-Workout: Greek Yogurt, string cheese, banana

Back Squats
240x12
240x12
260x8
260x8

Hex Bar Shrugs
345x15
345x15
345x15

Single Arm Shrugs - Hex Bar
140x15
140x15
140x15

Post-workout: None

Time of workout: 40 minutes

Additional cardio: 1 hour treadmill walk

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

**ajdahlheimer** · 12-10-2020, 05:53 AM

Week 3
Day 5 (Back/Abs)

Pre-Workout: String cheese, Greek yogurt, banana

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

Lat Pull-downs (cable)
165x12
165x12
165x12

Seated Cable Rows w/neutral grip +
200x12
200x12
200x12

Landmine Rows
65x12
65x12
65x12

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: 1 hour treadmill walk

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

**ajdahlheimer** · 12-11-2020, 06:21 AM

Week 3
Day 6 (Shoulders/Bi's/Tri's)

Pre-Workout: String cheese, Greek Yogurt

Standing OHP (Barbell)
150x12
150x12
165x8
165x8

Standing OHP (Hex bar)
145x12
145x12
145x12

Incline Bench Press (Dumbbells) +
65x12
65x12
65x12

Reverse-grip Bench Press (Barbell) +
175x12
175x12
175x12

Concentration Curls (Dumbbells) +
40x10
40x10
40x10

Rpe Triceps Extension (cable)
80x10
80x10
80x10

Post-workout: None

Time of workout: 1 hour

Additional cardio: 20 minute skip rope routine and 45 walk on treadmill

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

**ajdahlheimer** · 12-11-2020, 11:38 AM

Week 3
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

**ajdahlheimer** · 12-12-2020, 08:46 AM

Week 4
Day 1 (Back/abs)

Pre-Workout: Coffee

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

Landmine Rows with neutral v-grip
175x12
175x12
175x12

Upright Rows (EZ bar) +
130x12
130x12
130x12

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

Note: Love this workout. A couple vids from it below.

**ajdahlheimer** · 12-14-2020, 05:41 AM

Week 4
Day 2 (Chest/Shoulders)

Pre-Workout: Bacon, eggs, coffee

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

Flat Bench Press (Swiss Bar-Wide Grip)
195x12
195x12
195x12

Butterflies (Dumbbells)
55x10
55x10
55x10

Front Raises (Dumbbells)
45x8
45x8
45x8

Cable curls from a squatting position
80x8
80x8
80x8

Skull-crushers (EZ bar)
100x10
100x10
100x10

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** · 12-15-2020, 06:15 AM

Week 4
Day 3 (Cardio)

Pre-Workout: None

1 hour 15 minute walk on treadmill

Post-workout: None

Time of workout: 1 hour 15 minutes

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

Note: Just too cold in my garage to do my skip rope yesterday. Hopefully make it up later this week.

**ajdahlheimer** · 12-16-2020, 05:36 AM

Week 4
Day 4 (Legs/Traps)

Pre-Workout: Greek Yogurt, string cheese, banana

Back Squats
245x12
245x12
265x8
265x8

Hex Bar Shrugs
345x15
345x15
345x15

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

Post-workout: None

Time of workout: 40 minutes

Additional cardio: 1 hour 15 minute treadmill walk

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

Note: Felt pretty good. Good night's sleep the night prior.

**ajdahlheimer** · 12-17-2020, 05:21 AM

Week 4
Day 5 (Back/Abs)

Pre-Workout: String cheese, Greek yogurt, banana

Hex Bar Dead lifts
290x12
290x12
310x8
310x8

Lat Pull-downs (cable)
165x12
165x12
165x12

Seated Cable Rows w/neutral grip
205x12
205x12
205x12

Landmine Rows
65x12
65x12
65x12

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: 20 minute skip-rope routine and 35 minute treadmill walk

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

**ajdahlheimer** · 12-18-2020, 05:05 AM

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

Pre-Workout: String cheese, Greek Yogurt

Standing OHP (Barbell)
150x12
150x12
165x8
165x8

Standing OHP (Hex bar)
145x12
145x12
145x12

Incline Bench Press (Dumbbells)
70x12
70x12
70x12

Reverse-grip Bench Press (Barbell)
185x12
185x12
185x12

Concentration Curls (Dumbbells)
45x10
45x10
45x10

Rope Triceps Extension (cable)
80x10
80x10
80x10

Post-workout: None

Time of workout: 1 hour

Additional cardio: 20 minute skip rope routine and 45 walk on treadmill

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

**ajdahlheimer** · 12-18-2020, 09:48 AM

Week 4
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

**ajdahlheimer** · 12-19-2020, 09:29 AM

Week 5
Day 1 (Back/abs)

Pre-Workout: Coffee

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

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

Upright Rows (EZ bar) +
155x8
155x8
155x8

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** · 12-21-2020, 05:42 AM

Week 5
Day 2 (Chest/Shoulders)

Pre-Workout: Coffee

Incline Bench Press (Barbell)
220x8
220x8
235x5
235x5

Flat Bench Press (Swiss Bar-Wide Grip)
215x8
215x8
215x8

Butterflies (Dumbbells)
60x8
60x8
60x8

Front Raises (Dumbbells)
45x10
45x10
45x10

Cable curls from a squatting position
80x8
80x8
80x8

Skull-crushers (EZ bar)
110x8
110x8
110x8

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

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

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