AJ's Big Arms => Big Paychecks journal

[ajdahlheimer]

Week 11
Day 5

Pre-Workout: Greek Yogurt

Standing OHP (Dumbbells) +
85x8
85x8
85x8

Reverse-Grip Bench Press (Barbell)
230x5
230x5
230x5

Bradford Presses (Barbell) +
165x5
165x5
165x5

Landmine Press (Single Arm)
120x5
120x5
120x5

Neutral-Grip Raised Pushups
BWx25
BWx25
BWx25

Cable Crunches
105x25
105x25
105x25

Post-workout: None

Time of workout: 1 hour 15 minutes

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

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

[ajdahlheimer]

Week 11
Day 6

Pre-Workout: Greek Yogurt

Dumbbell Curls
60x5
60x5
60x5

EZ Bar Curls
165x5
165x5
165x5

Weighted Neutral-Grip Pullups
BW+25 x10
BW+25 x10
BW+25 x10

Single Arm Landmine Rows
120x5
120x5
120x5

Behind the neck Triceps Extension (Rope with Ergo handles)
70x5
70x5
70x5

Triceps pushdown (Rope with Ergo handles)
100x5
100x5
100x5

Post-workout: None

Time of workout: 1 hour 15 minutes

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

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

[ajdahlheimer]

Week 11
Day 7

Pre-Workout: None

Elliptical Machine

Post-workout: None

Time of workout: 1 hour 40 minutes

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

Note: Fasted cardio.

[ajdahlheimer]

Week 12
Day 1

Pre-Workout: Coffee

Lat Pulldowns (Super Lat-Bar)
190x5
190x5
190x5

Seated Cable Rows (Super Lat-Bar)
230x5
230x5

Landmine Rows with Lat-Blaster Attachment
235x5
235x5
235x5

Seal Rows
70x12
70x12
70x12

Single Arm Seated Cable Rows
90x5
90x5
90x5

Decline sit-ups
3 sets of 40

Hanging leg raises
3 sets of 20

Post-workout: None

Time of workout: 1 hour 15 minutes

Additional cardio: None

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

[ajdahlheimer]

Week 12
Day 2

Pre-Workout: Coffee

Y-T-W-L's w/lightweight bands
3 sets of 40

Flat Bench Press - Swiss Bar
230x5
230x5
245x3
245x3

Incline Bench - Dumbbells
95x5
95x5
95x5

Chest Dips
BW+20x20
BW+20x20
BW+20x20

Barbell Curls
155x5
155x5
155x5

Single Arm Triceps Pushdown
50x8
50x8
50x8

Y-T-W-L's w/lightweight bands

Post-workout: None

Time of workout: 1 hour 10 minutes

Additional cardio: None

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

[ajdahlheimer]

Week 12
Day 3

Pre-Workout: None

Pull-ups
3 sets of 12

Y-T-W-L's w/lightweight bands
3 sets of 40

Decline Weighted Sit-ups
Body weight+45x30
Body weight+45x30
Body weight+45x30

Neutral-Grip Pulldowns
190x5
190x5
190x5

Hanging Leg Raises
BWx20
BWx20
BWx20

Trunk Rotators
45x50
45x50
45x50

Post-workout: None

Time of workout: 1 hour

Additional cardio: 1 hour 30 minute outdoor walk

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

[ajdahlheimer]

Week 12
Day 4

Pre-Workout: Banana

Back Squat
300x5
300x5
320x3
320x3

Hex Bar Deadlifts off Crash-Pads
360x5
360x5
360x5

Hex Bar Shrugs
355x15
355x15
355x15

Post-workout: None

Time of workout: 1 hour 15 minutes

Additional cardio: 90 minute outdoor walk

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

[ajdahlheimer]

Week 12
Day 5

Pre-Workout: Greek Yogurt

Standing OHP (Dumbbells)
85x8
85x8
85x8

Reverse-Grip Bench Press (Barbell)
230x5
230x5
230x5

Bradford Presses (Barbell)
165x5
165x5
165x5

Landmine Press (Single Arm)
120x5
120x5
120x5

Neutral-Grip Raised Pushups
BWx25
BWx25
BWx25

Cable Crunches
105x25
105x25
105x25

Post-workout: None

Time of workout: 1 hour 15 minutes

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

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

[ajdahlheimer]

Week 12
Day 6

Pre-Workout: None

Dumbbell Curls
60x5
60x5
60x5

EZ Bar Curls
165x5
165x5
165x5

Weighted Neutral-Grip Pullups
BW+25 x10
BW+25 x10
BW+25 x10

Single Arm Landmine Rows
120x5
120x5
120x5

Behind the neck Triceps Extension (Rope with Ergo handles)
70x5
70x5
70x5

Triceps pushdown (Rope with Ergo handles)
100x5
100x5
100x5

Post-workout: None

Time of workout: 1 hour 15 minutes

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

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

[ajdahlheimer]

Deloading this week while formulating my next 12 week workout program......

[ajdahlheimer]

Starting a new 12 week program and going to focus on getting little more back width/thickness.

Week 1
Day 1

Pre-Workout: Coffee

Lat Pulldowns (Wide Grip) +
125x12
125x12
125x12

Reverse Grip Pulldowns (14" Bar)
135x12
135x12

Landmine Rows (Neutral Grip) +
170x12
170x12
170x12

Seal Rows
75x12
75x12
75x12

Single Arm Seated Cable Rows
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 15 minutes

Additional cardio: None

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

[ajdahlheimer]

Week 1
Day 2

Pre-Workout: Coffee

Y-T-W-L's w/lightweight bands
3 sets of 40

Incline Bench Press - Swiss Bar +
150x12
150x12
165x8
165x8

Close Grip Bench Press +
160x12
160x12
160x12

Weighted Triceps Dips
BW+20x20
BW+20x20
BW+20x20

Dumbbell Preacher Curls
35x12
35x12
35x12

Triceps Pushdown - Rope
70x12
70x12
70x12

Post-workout: None

Time of workout: 1 hour 10 minutes

Additional cardio: None

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

[ajdahlheimer]

Week 1
Day 3

Pre-Workout: None

Chin-ups
3 sets of 10

Y-T-W-L's w/lightweight bands
3 sets of 40

Decline Weighted Sit-ups
Body weight+45x30
Body weight+45x30
Body weight+45x30

Floor Press - Dumbbells
60x12
60x12
60x12

Hanging Leg Raises
BWx20
BWx20
BWx20

Trunk Rotators
45x50
45x50
45x50

Post-workout: None

Time of workout: 1 hour

Additional cardio: 1 hour 30 minute outdoor walk

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

[ajdahlheimer]

Week 1
Day 4

Pre-Workout: Smoothie

Back Squat +
225x12
225x12
245x8
245x8

Snatch Grip Deadlifts
225x12
225x12
225x12

Wrist-Roller
3 sets of 5 with 10 pounds

Post-workout: None

Time of workout: 1 hour 15 minutes

Additional cardio: 90 minute outdoor walk

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

[ajdahlheimer]

Week 1
Day 5

Pre-Workout: None

Military Press (Dumbbells)
60x12
60x12
60x12

Squeeze Press (Dumbbells)
60x12
60x12
60x12

Standing OHP (Hex Bar)
135x12
135x12
135x12

Front Raise (Dumbbells)
35x12
35x12
35x12

Single Arm Behind the neck Triceps Extension (Dumbbells)
25x12
25x12
25x12

Cable Crunches
95x25
95x25
95x25

Post-workout: None

Time of workout: 1 hour 15 minutes

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

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

[ajdahlheimer]

Week 1
Day 6

Pre-Workout: Smoothie

Upright Row - EZ Bar +
115x12
115x12
115x12

Face Pulls - Ergo Grips +
80x12
80x12
80x12

Weighted Neutral-Grip Pullups
BW+25 x10
BW+25 x10
BW+25 x10

Meadows Rows - Landmine
60x12
60x12
60x12

Cable Curls - Rope +
70x12
70x12
70x12

Behind the neck Triceps Extension (Rope with Ergo handles)
50x12
50x12
50x12

Post-workout: None

Time of workout: 1 hour 15 minutes

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

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

[ajdahlheimer]

Week 1
Day 7

Pre-Workout: None

Elliptical Machine

Post-workout: None

Time of workout: 1 hour 40 minutes

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

Note: Fasted cardio.