AJ's Big Arms => Big Paychecks journal

**ajdahlheimer** · 03-06-2023, 05:34 AM

Week 3
Day 1

Pre-Workout: BPI Creatine - Fruit Punch flavor (1 scoop)

Pullups (Normal, Neutral, Reverse-Grip)
BWx10
BWx10
BWx10

Lat Pull-downs to mid-chest (Wide-Grip) +
145x12
145x12
145x12

Reverse-Grip Bent Over Rows (Barbell) +
215x12
215x12
215x12

Rack Pulls +
305x12
305x12
305x12

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** · 03-06-2023, 05:43 AM

Week 3
Day 2 (Chest/Shoulders)

Pre-Workout: BPI Creatine - Fruit Punch flavor (1 scoop)

Bench Press w/Fat Gripz (Barbell) +
220x12
220x12
235x8
235x8

Incline Bench Press (Swiss Bar) +
175x12
175x12
175x12

Decline Butterflies (Dumbbells) +
45x12
45x12
45x12

Front Raises (Dumbbells) +
40x12
40x12
40x12

Standing Curls w/Fat Gripz (EZ Bar)
90x12
90x12
90x12

Seated French Press (EZ Bar) +
90x12
90x12
90x12

Post-workout: None

Time of workout: 1 hour

Additional cardio: 3 mile treadmill walk

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

**ajdahlheimer** · 03-07-2023, 05:02 AM

Week 3
Day 3 (Cardio)

Pre-Workout: BPI Creatine - Fruit Punch flavor (1 scoop)

20 minute skip-rope routine

3 mile walk with weighted vest

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

Weighted Chin-up's
BW+25x10
BW+25x10
BW+25x10

Decline weighted sit-up's
BW+45x30
BW+45x30
BW+45x30

Standing Neutral-Grip Cable Rows
110x12
110x12
110x12

Trunk Rotators with 45 pound plate
3 set of 50

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** · 03-08-2023, 05:55 AM

Week 3
Day 4 (Legs/Traps)

Pre-Workout: BPI Creatine - Fruit Punch flavor (1 scoop)

Back Squats +
240x12
240x12
260x8
260x8

Hex Bar Shrugs +
345x15
345x15
345x15

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

Hanging Leg Raises
3 sets of 20

Post-workout: None

Time of workout: 1 hour

Additional cardio: 3 mile walk w/weighted vest

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

**ajdahlheimer** · 03-09-2023, 04:47 AM

Week 3
Day 5 (Back/Abs)

Pre-Workout: BPI Creatine - Fruit Punch flavor (1 scoop)

Hex Bar Dead lifts +
295x12
295x12
315x8
315x8

Reverse-Grip Lat Pull-downs to mid-chest +
155x12
155x12
155x12

Meadows Rows (Landmine) +
85x12
85x12
85x12

Seal Rows (Dumbbells)
75x12
75x12
75x12

Cable crunches
3 sets of 25 with 95 pounds

Wrist-Roller
3 sets of 5 with 12.5 pounds

Post-workout: None

Time of workout: 1 hour

Additional cardio: 3 mile walk

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

**ajdahlheimer** · 03-10-2023, 04:52 AM

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

Pre-Workout: BPI Creatine - Fruit Punch flavor (1 scoop)

Standing Overhead Press (Swiss Bar) +
155x12
155x12
155x12

Weighted Chest Dips w/Fat Gripz
BW+30x20
BW+30x20
BW+30x20

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

Lateral Raises (Dumbbells)
35x12
35x12
35x12

Standing Hammer Curls w/Fat Gripz
40x12
40x12
40x12

Behind the neck Cable Triceps Extension (Rope) +
65x12
65x12
65x12

Post-workout: None

Time of workout: 1 hour

Additional cardio: 20 minute skip-rope routine and 5 mile walk

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

**ajdahlheimer** · 03-10-2023, 04:55 AM

Week 3
Day 7 (Cardio)

Pre-Workout: None

5 mile treadmill walk with weighted vest

Post-workout: None

Time of workout: 85 minutes

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

Note: Fasted cardio.

**ajdahlheimer** · 03-13-2023, 06:02 AM

Week 4
Day 1

Pre-Workout: BPI Creatine - Fruit Punch flavor (1 scoop)

Pullups (Normal, Neutral, Reverse-Grip)
BWx10
BWx10
BWx10

Lat Pull-downs to mid-chest (Wide-Grip)
150x12
150x12
150x12

Reverse-Grip Bent Over Rows (Barbell)
225x12
225x12
225x12

Rack Pulls
315x12
315x12
315x12

Decline sit-ups
3 sets of 40

Hanging leg raises
3 sets of 20

Post-workout: None

Time of workout: 1 hour

Additional cardio: 3 mile treadmill walk

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

**ajdahlheimer** · 03-14-2023, 06:08 AM

Week 4
Day 3 (Cardio)

Pre-Workout: BPI Creatine - Fruit Punch flavor (1 scoop)

20 minute skip-rope routine

3 mile walk with weighted vest

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

Weighted Chin-up's
BW+25x10
BW+25x10
BW+25x10

Decline weighted sit-up's
BW+45x30
BW+45x30
BW+45x30

Standing Neutral-Grip Cable Rows
110x12
110x12
110x12

Trunk Rotators with 45 pound plate
3 set of 50

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** · 03-15-2023, 05:39 AM

Week 4
Day 4 (Legs/Traps)

Pre-Workout: BPI Creatine - Fruit Punch flavor (1 scoop)

Back Squats +
240x12
240x12
260x8
260x8

Hex Bar Shrugs
350x15
350x15
350x15

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

Hanging Leg Raises
3 sets of 20

Post-workout: None

Time of workout: 1 hour

Additional cardio: 4 mile walk

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

**ajdahlheimer** · 03-16-2023, 05:49 AM

Week 4
Day 5 (Back/Abs)

Pre-Workout: BPI Creatine - Fruit Punch flavor (1 scoop)

Hex Bar Dead lifts
300x12
300x12
320x8
320x8

Reverse-Grip Lat Pull-downs to mid-chest
160x12
160x12
160x12

Meadows Rows (Landmine)
90x12
90x12
90x12

Seal Rows (Dumbbells)
75x12
75x12
75x12

Cable crunches
3 sets of 25 with 95 pounds

Wrist-Roller
3 sets of 5 with 12.5 pounds

Post-workout: None

Time of workout: 1 hour

Additional cardio: 3 mile walk

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

**ajdahlheimer** · 03-17-2023, 03:45 AM

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

Pre-Workout: BPI Creatine - Fruit Punch flavor (1 scoop)

Standing Overhead Press (Swiss Bar)
160x12
160x12
160x12

Weighted Chest Dips w/Fat Gripz
BW+30x20
BW+30x20
BW+30x20

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

Lateral Raises (Dumbbells)
35x12
35x12
35x12

Standing Hammer Curls w/Fat Gripz
40x12
40x12
40x12

Behind the neck Cable Triceps Extension (Rope)
70x12
70x12
70x12

Post-workout: None

Time of workout: 1 hour

Additional cardio: 20 minute skip-rope routine and 3 mile walk

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

**ajdahlheimer** · 03-17-2023, 06:59 AM

Week 4
Day 7 (Cardio)

Pre-Workout: None

5 mile treadmill walk with weighted vest

Post-workout: None

Time of workout: 85 minutes

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

Note: Fasted cardio.

**ajdahlheimer** · 03-19-2023, 09:45 AM

Week 5
Day 1

Pre-Workout: BPI Creatine - Fruit Punch flavor (1 scoop)

Pullups (Normal, Neutral, Reverse-Grip)
BWx10
BWx10
BWx10

Lat Pull-downs to mid-chest (Wide-Grip)
170x8
170x8
170x8

Reverse-Grip Bent Over Rows (Barbell) +
245x8
245x8
245x8

Rack Pulls +
335x8
335x8
335x8

Decline sit-ups
3 sets of 40

Hanging leg raises
3 sets of 20

Post-workout: None

Time of workout: 1 hour

Additional cardio: 3 mile treadmill walk

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

**ajdahlheimer** · 03-20-2023, 06:01 AM

Week 5
Day 2 (Chest/Shoulders)

Pre-Workout: BPI Creatine - Fruit Punch flavor (1 scoop)

Bench Press w/Fat Gripz (Barbell)
245x8
245x8
260x5
260x5

Incline Bench Press (Swiss Bar) +
195x8
195x8
195x8

Decline Butterflies (Dumbbells)
55x8
55x8
55x8

Front Raises (Dumbbells)
50x8
50x8
50x8

Standing Curls w/Fat Gripz (EZ Bar) +
110x8
110x8
110x8

Cable Push-downs (Rope) +
60x8
60x8
60x8

Post-workout: None

Time of workout: 1 hour

Additional cardio: 3 mile treadmill walk

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

**ajdahlheimer** · 03-21-2023, 05:13 AM

Week 5
Day 3 (Cardio)

Pre-Workout: BPI Creatine - Fruit Punch flavor (1 scoop)

20 minute skip-rope routine

3 mile walk with weighted vest

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

Weighted Chin-up's
BW+25x10
BW+25x10
BW+25x10

Decline weighted sit-up's
BW+45x30
BW+45x30
BW+45x30

Standing Neutral-Grip Cable Rows
120x8
120x8
120x8

Trunk Rotators with 45 pound plate
3 set of 50

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** · 03-22-2023, 04:42 AM

Week 5
Day 4 (Legs/Traps)

Pre-Workout: BPI Creatine - Fruit Punch flavor (1 scoop)

Back Squats +
270x8
270x8
290x5
290x5

Hex Bar Shrugs
350x15
350x15
350x15

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

Hanging Leg Raises
3 sets of 20

Post-workout: None

Time of workout: 1 hour

Additional cardio: 4 mile walk

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

**ajdahlheimer** · 03-23-2023, 04:49 AM

Week 5
Day 5 (Back/Abs)

Pre-Workout: BPI Creatine - Fruit Punch flavor (1 scoop)

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

Reverse-Grip Lat Pull-downs to mid-chest +
180x8
180x8
180x8

Meadows Rows (Landmine)
105x8
105x8
105x8

Seal Rows (Dumbbells) +
90x8
90x8
90x8

Cable crunches
3 sets of 25 with 95 pounds +

Wrist-Roller
3 sets of 5 with 12.5 pounds

Post-workout: None

Time of workout: 1 hour

Additional cardio: 3 mile walk

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

**ajdahlheimer** · 03-24-2023, 05:04 AM

Week 5
Day 6 (Shoulders/Bi's/Tri's)

Pre-Workout: BPI Creatine - Fruit Punch flavor (1 scoop)

Standing Overhead Press (Swiss Bar)
180x8
180x8
180x8

Weighted Chest Dips w/Fat Gripz
BW+30x20
BW+30x20
BW+30x20

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

Lateral Raises (Dumbbells)
45x8
45x8
45x8

Standing Biceps Curls (Dumbbells) +
50x8
50x8
50x8

Behind the neck Cable Triceps Extension (Rope) +
75x8
75x8
75x8

Post-workout: None

Time of workout: 1 hour

Additional cardio: 20 minute skip-rope routine and 3.5 mile walk

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

**ajdahlheimer** · 03-24-2023, 05:15 AM

Week 5
Day 7 (Cardio)

Pre-Workout: None

5 mile treadmill walk with weighted vest

Post-workout: None

Time of workout: 85 minutes

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

Note: Fasted cardio.

**ajdahlheimer** · 03-26-2023, 11:16 AM

Week 6
Day 1

Pre-Workout: BPI Creatine - Fruit Punch flavor (1 scoop)

Pullups (Normal, Neutral, Reverse-Grip)
BWx10
BWx10
BWx10

Lat Pull-downs to mid-chest (Wide-Grip) +
170x8
170x8
170x8

Reverse-Grip Bent Over Rows (Barbell) +
255x8
255x8
255x8

Rack Pulls +
345x8
345x8
345x8

Decline sit-ups
3 sets of 40

Hanging leg raises
3 sets of 20

Post-workout: None

Time of workout: 1 hour

Additional cardio: 3.5 mile outdoor walk

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

**ajdahlheimer** · 03-27-2023, 06:30 AM

Week 6
Day 2 (Chest/Shoulders)

Pre-Workout: BPI Creatine - Fruit Punch flavor (1 scoop)

Bench Press w/Fat Gripz (Barbell) +
245x8
245x8
260x5
260x5

Incline Bench Press (Swiss Bar) +
200x8
200x8
200x8

Decline Butterflies (Dumbbells) +
55x8
55x8
55x8

Front Raises (Dumbbells)
50x8
50x8
50x8

Standing Curls w/Fat Gripz (EZ Bar) +
115x8
115x8
115x8

Cable Push-downs (Rope) +
65x8
65x8
65x8

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** · 03-28-2023, 05:19 AM

Week 6
Day 3 (Cardio)

Pre-Workout: BPI Creatine - Fruit Punch flavor (1 scoop)

20 minute skip-rope routine

3 mile walk with weighted vest

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

Weighted Chin-up's
BW+25x10
BW+25x10
BW+25x10

Decline weighted sit-up's
BW+45x30
BW+45x30
BW+45x30

Standing Neutral-Grip Cable Rows
120x8
120x8
120x8

Trunk Rotators with 45 pound plate
3 set of 50

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** · 03-29-2023, 06:02 AM

Week 6
Day 4 (Legs/Traps)

Pre-Workout: BPI Creatine - Fruit Punch flavor (1 scoop)

Back Squats +
275x8
275x8
295x5
295x5

Hex Bar Shrugs +
350x15
350x15
350x15

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

Hanging Leg Raises
3 sets of 20

Post-workout: None

Time of workout: 1 hour

Additional cardio: 4 mile walk

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

**ajdahlheimer** · 03-30-2023, 04:50 AM

Week 6
Day 5 (Back/Abs)

Pre-Workout: BPI Creatine - Fruit Punch flavor (1 scoop)

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

Reverse-Grip Lat Pull-downs to mid-chest +
185x8
185x8
185x8

Meadows Rows (Landmine)
105x8
105x8
105x8

Seal Rows (Dumbbells)
95x8
95x8
95x8

Cable crunches
3 sets of 25 with 100 pounds

Wrist-Roller
3 sets of 5 with 12.5 pounds

Post-workout: None

Time of workout: 1 hour

Additional cardio: 6 mile walk

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

**ajdahlheimer** · 03-31-2023, 07:22 AM

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

Pre-Workout: BPI Creatine - Fruit Punch flavor (1 scoop)

Standing Overhead Press (Swiss Bar)
180x8
180x8
180x8

Weighted Chest Dips w/Fat Gripz
BW+30x20
BW+30x20
BW+30x20

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

Lateral Raises (Dumbbells)
45x8
45x8
45x8

Standing Biceps Curls (Dumbbells)
55x8
55x8
55x8

Behind the neck Cable Triceps Extension (Rope)
80x8
80x8
80x8

Post-workout: None

Time of workout: 1 hour

Additional cardio: 20 minute skip-rope routine and 3.5 mile walk

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

**ajdahlheimer** · 03-31-2023, 07:23 AM

Week 6
Day 7 (Cardio)

Pre-Workout: None

5 mile treadmill walk with weighted vest

Post-workout: None

Time of workout: 85 minutes

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

Note: Fasted cardio.

**ajdahlheimer** · 04-01-2023, 11:55 AM

Week 7
Day 1

Pre-Workout: BPI Creatine - Fruit Punch flavor (1 scoop)

Pullups (Normal, Neutral, Reverse-Grip)
BWx10
BWx10
BWx10

Lat Pull-downs to mid-chest (Wide-Grip)
175x8
175x8
175x8

Reverse-Grip Bent Over Rows (Barbell) +
260x8
260x8
260x8

Rack Pulls +
355x8
355x8
355x8

Decline sit-ups
3 sets of 40

Hanging leg raises
3 sets of 20

Post-workout: None

Time of workout: 1 hour

Additional cardio: 2 hours shoveling snow

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

**ajdahlheimer** · 04-03-2023, 06:05 AM

Week 7
Day 2 (Chest/Shoulders)

Pre-Workout: BPI Creatine - Fruit Punch flavor (1 scoop)

Bench Press w/Fat Gripz (Barbell)
250x8
250x8
265x5
265x5

Incline Bench Press (Swiss Bar) +
205x8
205x8
205x8

Decline Butterflies (Dumbbells)
60x8
60x8
60x8

Front Raises (Dumbbells)
50x8
50x8
50x8

Standing Curls w/Fat Gripz (EZ Bar)
120x8
120x8
120x8

Cable Push-downs (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), Zinc (50mg), and a Multi-vitamin

**ajdahlheimer** · 04-04-2023, 05:32 AM

Week 7
Day 3 (Cardio)

Pre-Workout: BPI Creatine - Fruit Punch flavor (1 scoop)

20 minute skip-rope routine

3 mile walk with weighted vest

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

Weighted Chin-up's
BW+25x10
BW+25x10
BW+25x10

Decline weighted sit-up's
BW+45x30
BW+45x30
BW+45x30

Standing Neutral-Grip Cable Rows
120x8
120x8
120x8

Trunk Rotators with 45 pound plate
3 set of 50

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

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

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