AJ's Big Arms => Big Paychecks journal

**ajdahlheimer** · 06-22-2022, 05:39 AM

Week 5
Day 4 (Legs/Traps)

Pre-Workout: None

Back Squats +
270x8
270x8
290x5
290x5

Hex Bar Shrugs
350x15
350x15
350x15

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

Single Arm Overhead Triceps Extension (Dumbbell)
45x8
45x8
45x8

Post-workout: None

Time of workout: 1 hour

Additional cardio: 1 hour walk with weighted vest

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

**ajdahlheimer** · 06-23-2022, 05:25 AM

Week 5
Day 5 (Back/Abs)

Pre-Workout: None

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

Seated Pull-downs (Super Lat bar) +
160x8
160x8
160x8

Landmine Rows
110x8
110x8
110x8

Banding lying Dumbbell Triceps Extension
30x8
30x8
30x8

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: 1 hour walk with weighted vest

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

**ajdahlheimer** · 06-24-2022, 06:54 AM

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

Pre-Workout: None

Military Press +
165x8
165x8
180x5
180x5

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

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

Landmine Press
100x8
100x8
100x8

Standing Dumbbell Curls +
50x8
50x8
50x8

Triceps Cable Extension (Rope)
75x8
75x8
75x8

Post-workout: None

Time of workout: 1 hour

Additional cardio: 20 minute skip-rope routine and 1 hour walk with weighted vest

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

**ajdahlheimer** · 06-24-2022, 08:30 AM

Week 5
Day 7 (Cardio)

Pre-Workout: None

3.5 mile treadmill walk with weighted vest

Post-workout: None

Time of workout: 60 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** · 06-25-2022, 11:33 AM

Week 6
Day 1 (Back/abs)

Pre-Workout: Bacon, eggs, toast

Landmine Rows with Lat-Blaster attachment
215x8
215x8
215x8

Upright Rows - EZ Bar +
150x8
150x8
150x8

Seal Rows (Dumbbells)
100x8
100x8
100x8

Close Grip Pin Press
240x8
240x8
240x8

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** · 06-26-2022, 09:45 AM

Week 6
Day 2 (Chest/Shoulders)

Pre-Workout: None

Incline Bench Press (Barbell) +
215x8
215x8
230x5
230x5

Reverse-grip Bench Press
205x8
205x8
205x8

Decline Butterflies (Dumbbells)
55x8
55x8
55x8

Stranding OHP (Hex bar) +
145x8
145x8
145x8

Cable Curls from squatting position
80x8
80x8
80x8

Triceps Pulldown w/14" 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), Zinc (50mg), and a Multi-vitamin

**ajdahlheimer** · 06-28-2022, 05:12 AM

Week 6
Day 3 (Cardio)

Pre-Workout: None

20 minute skip-rope routine

1 hour walk with weighted vest

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

Weighted Pullup's (wide-grip)
BW+25x10
BW+25x10
BW+25x10

Hanging Leg Raises
BWx20
BWx20
BWx20

Triceps Cable Push-aways (Rope)
70x8
70x8
70x8

Standing Single Arm Cable Rows
70x8
70x8
70x8

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** · 06-29-2022, 04:47 AM

Week 6
Day 4 (Legs/Traps)

Pre-Workout: None

Back Squats +
275x8
275x8
295x5
295x5

Hex Bar Shrugs
350x15
350x15
350x15

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

Single Arm Overhead Triceps Extension (Dumbbell)
45x8
45x8
45x8

Post-workout: None

Time of workout: 1 hour

Additional cardio: 1 hour walk with weighted vest

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

**ajdahlheimer** · 06-30-2022, 05:13 AM

Week 6
Day 5 (Back/Abs)

Pre-Workout: None

Hex Bar Dead lifts +
320x8
320x8
340x5
340x5

Seated Pull-downs (Super Lat bar) +
165x8
165x8
165x8

Landmine Rows
110x8
110x8
110x8

Banding lying Dumbbell Triceps Extension
30x8
30x8
30x8

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: 1 hour walk with weighted vest

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

**ajdahlheimer** · 07-01-2022, 04:12 AM

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

Pre-Workout: None

Military Press
170x8
170x8
185x5
185x5

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

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

Landmine Press
100x8
100x8
100x8

Standing Dumbbell Curls
55x8
55x8
55x8

Triceps Cable Extension (Rope)
75x8
75x8
75x8

Post-workout: None

Time of workout: 1 hour

Additional cardio: 20 minute skip-rope routine and 1 hour walk with weighted vest

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

Note: Military Presses felt good.

**ajdahlheimer** · 07-02-2022, 06:56 AM

Week 6
Day 7 (Cardio)

Pre-Workout: None

3.4 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), Zinc (50mg), and a Multi-vitamin

Note: Fasted cardio.

**ajdahlheimer** · 07-02-2022, 06:57 AM

Week 7
Day 1 (Back/abs)

Pre-Workout: Eggs, toast

Landmine Rows with Lat-Blaster attachment
215x8
215x8
215x8

Upright Rows - EZ Bar +
155x8
155x8
155x8

Seal Rows (Dumbbells)
100x8
100x8
100x8

Close Grip Pin Press +
240x8
240x8
240x8

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** · 07-04-2022, 02:09 PM

Week 7
Day 2 (Chest/Shoulders)

Pre-Workout: None

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

Reverse-grip Bench Press
205x8
205x8
205x8

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

Stranding OHP (Hex bar) +
150x8
150x8
150x8

Cable Curls from squatting position
80x8
80x8
80x8

Triceps Pulldown w/14" 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), Zinc (50mg), and a Multi-vitamin

**ajdahlheimer** · 07-04-2022, 02:10 PM

Week 7
Day 3 (Cardio)

Pre-Workout: None

20 minute skip-rope routine

1 hour walk with weighted vest

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

Weighted Pullup's (wide-grip)
BW+25x10
BW+25x10
BW+25x10

Hanging Leg Raises
BWx20
BWx20
BWx20

Triceps Cable Push-aways (Rope)
70x8
70x8
70x8

Standing Single Arm Cable Rows
70x8
70x8
70x8

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** · 07-06-2022, 05:38 AM

Week 7
Day 4 (Legs/Traps)

Pre-Workout: None

Back Squats
280x8
280x8
300x5
300x5

Hex Bar Shrugs
350x15
350x15
350x15

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

Single Arm Overhead Triceps Extension (Dumbbell)
45x8
45x8
45x8

Post-workout: None

Time of workout: 1 hour

Additional cardio: 1 hour walk with weighted vest

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

**ajdahlheimer** · 07-07-2022, 05:17 AM

Week 7
Day 5 (Back/Abs)

Pre-Workout: None

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

Seated Pull-downs (Super Lat bar) +
170x8
170x8
170x8

Landmine Rows
110x8
110x8
110x8

Banding lying Dumbbell Triceps Extension
30x8
30x8
30x8

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: 1 hour walk with weighted vest

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

**ajdahlheimer** · 07-08-2022, 05:25 AM

Week 7
Day 6 (Shoulders/Bi's/Tri's)

Pre-Workout: None

Military Press
170x8
170x8
185x5
185x5

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

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

Landmine Press
100x8
100x8
100x8

Standing Dumbbell Curls
55x8
55x8
55x8

Triceps Cable Extension (Rope)
75x8
75x8
75x8

Post-workout: None

Time of workout: 1 hour

Additional cardio: 20 minute skip-rope routine and 1 hour walk with weighted vest

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

**ajdahlheimer** · 07-08-2022, 05:28 AM

Week 7
Day 7 (Cardio)

Pre-Workout: None

3.4 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), Zinc (50mg), and a Multi-vitamin

Note: Fasted cardio.

**ajdahlheimer** · 07-10-2022, 04:01 PM

Week 8
Day 1 (Back/abs)

Pre-Workout: Bacon and Eggs

Landmine Rows with Lat-Blaster attachment
215x8
215x8
215x8

Upright Rows - EZ Bar +
160x8
160x8
160x8

Seal Rows (Dumbbells)
100x8
100x8
100x8

Close Grip Pin Press +
245x8
245x8
245x8

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** · 07-11-2022, 02:14 PM

Week 8
Day 2 (Chest/Shoulders)

Pre-Workout: None

Incline Bench Press (Barbell)
225x8
225x8
240x5
240x5

Reverse-grip Bench Press
205x8
205x8
205x8

Decline Butterflies (Dumbbells)
60x8
60x8
60x8

Stranding OHP (Hex bar) +
155x8
155x8
155x8

Cable Curls from squatting position +
80x8
80x8
80x8

Triceps Pulldown w/14" 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), Zinc (50mg), and a Multi-vitamin[/QUOTE]

**ajdahlheimer** · 07-11-2022, 02:15 PM

Week 8
Day 3 (Cardio)

Pre-Workout: None

20 minute skip-rope routine

1 hour walk with weighted vest

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

Weighted Pullup's (wide-grip)
BW+25x10
BW+25x10
BW+25x10

Hanging Leg Raises
BWx20
BWx20
BWx20

Triceps Cable Push-aways (Rope)
70x8
70x8
70x8

Standing Single Arm Cable Rows
70x8
70x8
70x8

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** · 07-13-2022, 05:17 AM

Week 8
Day 4 (Legs/Traps)

Pre-Workout: None

Back Squats
280x8
280x8
300x5
300x5

Hex Bar Shrugs
350x15
350x15
350x15

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

Single Arm Overhead Triceps Extension (Dumbbell)
45x8
45x8
45x8

Post-workout: None

Time of workout: 1 hour

Additional cardio: 1 hour walk with weighted vest

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

**ajdahlheimer** · 07-14-2022, 05:26 AM

Week 8
Day 5 (Back/Abs)

Pre-Workout: None

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

Seated Pull-downs (Super Lat bar)
175x8
175x8
175x8

Landmine Rows
110x8
110x8
110x8

Banding lying Dumbbell Triceps Extension
30x8
30x8
30x8

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: 1 hour walk with weighted vest

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

**ajdahlheimer** · 07-16-2022, 07:13 AM

Week 8
Day 6 (Shoulders/Bi's/Tri's)

Pre-Workout: None

Military Press
175x8
175x8
190x5
190x5

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

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

Landmine Press
100x8
100x8
100x8

Standing Dumbbell Curls
55x8
55x8
55x8

Single Arm Triceps Extension (cable)
40x8
40x8
40x8

Post-workout: None

Time of workout: 1 hour

Additional cardio: 20 minute skip-rope routine and 1 hour walk with weighted vest

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

**ajdahlheimer** · 07-16-2022, 07:14 AM

Week 8
Day 7 (Cardio)

Pre-Workout: None

3.5 mile treadmill walk with weighted vest

Post-workout: None

Time of workout: 60 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** · 07-16-2022, 11:18 AM

Week 9
Day 1 (Back/abs)

Pre-Workout: Bacon and Waffle

Landmine Rows with Lat-Blaster attachment +
230x5
230x5
230x5

Upright Rows - EZ Bar +
175x5
175x5
175x5

Seal Rows (Dumbbells)
110x6
110x6
110x6

Close Grip Pin Press +
260x5
260x5
260x5

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** · 07-18-2022, 08:07 AM

Week 9
Day 2 (Chest/Shoulders)

Pre-Workout: None

Incline Bench Press (Barbell)
245x5
245x5
260x3
260x3

Reverse-grip Bench Press
225x5
225x5
225x5

Decline Butterflies (Dumbbells)
60x8
60x8
60x8

Stranding OHP (Hex bar) +
175x5
175x5
175x5

Cable Curls from squatting position
85x8
85x8
85x8

Triceps Pulldown w/14" bar
105x10
105x10
105x10

Post-workout: None

Time of workout: 1 hour

Additional cardio: 30 minute walk

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

**ajdahlheimer** · 07-19-2022, 05:19 AM

Week 9
Day 3 (Cardio)

Pre-Workout: None

20 minute skip-rope routine

1 hour walk with weighted vest

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

Weighted Pullup's (wide-grip)
BW+25x10
BW+25x10
BW+25x10

Hanging Leg Raises
BWx20
BWx20
BWx20

Triceps Cable Push-aways (Rope)
70x8
70x8
70x8

Standing Single Arm Cable Rows +
70x8
70x8
70x8

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** · 07-20-2022, 05:22 AM

Week 9
Day 4 (Legs/Traps)

Pre-Workout: None

Back Squats +
305x5
305x5
325x3
325x3

Hex Bar Shrugs
350x15
350x15
350x15

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

Single Arm Overhead Triceps Extension (Dumbbell)
45x8
45x8
45x8

Post-workout: None

Time of workout: 1 hour

Additional cardio: 1 hour walk with weighted vest

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

**ajdahlheimer** · 07-21-2022, 05:46 AM

Week 9
Day 5 (Back/Abs)

Pre-Workout: None

Hex Bar Dead lifts
355x5
355x5
375x3
375x3

Seated Pull-downs (Super Lat bar) +
190x5
190x5
190x5

Landmine Rows
125x8
125x8
125x8

Banding lying Dumbbell Triceps Extension
35x8
35x8
35x8

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: 1 hour walk with weighted vest

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

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

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