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  1. #2221
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 40
    Posts: 6,542
    Rep Power: 53462
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000)
    ajdahlheimer is offline
    Week 4
    Day 4 (Back/Abs)

    Pre-Workout: String cheese, Greek yogurt

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

    Neutral-Grip Pull-downs (cable)
    140x12
    140x12
    140x12

    Seated Cable Rows w/14" Bar and underhand grip
    160x12
    160x12
    160x12

    Seal Rows (Dumbbells)
    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: 3 mile outdoor run

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

    Note: Did this workout with my son.
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
    Reply With Quote

  2. #2222
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 40
    Posts: 6,542
    Rep Power: 53462
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000)
    ajdahlheimer is offline
    Week 4
    Day 5 (Shoulders/Bi's/Tri's)

    Pre-Workout: String cheese, Greek Yogurt

    Military Press (Barbell)
    150x12
    150x12
    165x8
    165x8

    Two-Handed Landmine Press
    125x12
    125x12
    125x12

    Log Press (Swill Bar - narrow grip)
    125x10
    125x10
    125x10

    Standing OHP (Hex Bar)
    135x10
    135x10
    135x10

    Standing Curls (Dumbbells)
    50x8
    50x8
    50x8

    Seated Triceps Extension (cable)
    60x12
    60x12
    60x12

    Post-workout: None

    Time of workout: 1 hour

    Additional cardio: 3 mile outdoor run

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

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
    Reply With Quote

  3. #2223
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 40
    Posts: 6,542
    Rep Power: 53462
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000)
    ajdahlheimer is offline
    Week 4
    Day 6 (Cardio)

    Pre-Workout: None

    20 minute skip-rope routine and 3 mile outdoor run

    Post-workout: None

    Time of workout: 50 minutes

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

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
    Reply With Quote

  4. #2224
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 40
    Posts: 6,542
    Rep Power: 53462
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000)
    ajdahlheimer is offline
    Week 4
    Day 7 (Cardio)

    Pre-Workout: None

    3.5 mile outdoor run

    Post-workout: None

    Time of workout: 31 minutes

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

    Note: Fasted Cardio.
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
    Reply With Quote

  5. #2225
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 40
    Posts: 6,542
    Rep Power: 53462
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000)
    ajdahlheimer is offline
    Week 5
    Day 1 (Back/abs)

    Pre-Workout: None

    Landmine Rows with Lat-Blaster attachment
    220x8
    220x8
    220x8

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

    Upright Rows (Cable) +
    120x8
    120x8
    120x8

    Bent over Rows (Swiss Bar)
    185x8
    185x8
    185x8

    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
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
    Reply With Quote

  6. #2226
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 40
    Posts: 6,542
    Rep Power: 53462
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000)
    ajdahlheimer is offline
    Week 5
    Day 2 (Chest/Shoulders)

    Pre-Workout: None

    Flat Bench Press (Barbell)
    235x8
    235x8
    250x5
    250x5

    Incline Bench Press (Swiss Bar-Wide Grip)
    175x8
    175x8
    175x8

    Standing OHP (Dumbbells)
    60x10
    60x10
    60x10

    Front Raises (Dumbbells)
    45x8
    45x8
    45x8

    Neutral-grip Pull-ups
    BWx10
    BWx10
    BWx10

    One arm triceps extension (Dumbbells)
    40x8
    40x8
    40x8

    Inverted Push-ups (Swiss Bar)
    BWx30 (10 per grip)
    BWx30 (10 per grip)
    BWx30 (10 per grip)

    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

    Note: Did this workout w/my son.
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
    Reply With Quote

  7. #2227
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 40
    Posts: 6,542
    Rep Power: 53462
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000)
    ajdahlheimer is offline
    Week 5
    Day 3 (Legs/Traps)

    Pre-Workout: None

    Back Squats
    270x8
    270x8
    290x5
    290x5

    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
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
    Reply With Quote

  8. #2228
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 40
    Posts: 6,542
    Rep Power: 53462
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000)
    ajdahlheimer is offline
    Week 5
    Day 4 (Back/Abs)

    Pre-Workout: String cheese, Greek yogurt

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

    Neutral-Grip Pull-downs (cable)
    160x8
    160x8
    160x8

    Seated Cable Rows w/14" Bar and underhand grip
    180x8
    180x8
    180x8

    Seal Rows (Dumbbells)
    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: 3 mile outdoor run

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

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
    Reply With Quote

  9. #2229
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 40
    Posts: 6,542
    Rep Power: 53462
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000)
    ajdahlheimer is offline
    Week 5
    Day 5 (Shoulders/Bi's/Tri's)

    Pre-Workout: String cheese, Greek Yogurt

    Military Press (Barbell) +
    165x8
    165x8
    180x5
    180x5

    Two-Handed Landmine Press
    140x8
    140x8
    140x8

    Log Press (Swiss Bar - narrow grip)
    140x8
    140x8
    140x8

    Standing OHP (Hex Bar) +
    150x8
    150x8
    150x8

    Standing Curls (Dumbbells)
    50x8
    50x8
    50x8

    Seated Triceps Extension (cable)
    65x10
    65x10
    65x10

    Post-workout: None

    Time of workout: 1 hour

    Additional cardio: 3 mile outdoor run

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

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
    Reply With Quote

  10. #2230
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 40
    Posts: 6,542
    Rep Power: 53462
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000)
    ajdahlheimer is offline
    Week 5
    Day 6 (Cardio)

    Pre-Workout: None

    20 minute skip-rope routine and 3 mile outdoor run

    Post-workout: None

    Time of workout: 50 minutes

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

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
    Reply With Quote

  11. #2231
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 40
    Posts: 6,542
    Rep Power: 53462
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000)
    ajdahlheimer is offline
    Week 5
    Day 7 (Cardio)

    Pre-Workout: None

    3.5 mile outdoor run

    Post-workout: None

    Time of workout: 31 minutes

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

    Note: Fasted Cardio.
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
    Reply With Quote

  12. #2232
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 40
    Posts: 6,542
    Rep Power: 53462
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000)
    ajdahlheimer is offline
    Week 6
    Day 1 (Back/abs)

    Pre-Workout: Egg Sandwich

    Landmine Rows with Lat-Blaster attachment
    220x8
    220x8
    220x8

    Landmine Rows with neutral v-grip
    195x8
    195x8
    195x8

    Upright Rows (Cable)
    125x8
    125x8
    125x8

    Bent over Rows (Swiss Bar) +
    185x8
    185x8
    185x8

    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
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
    Reply With Quote

  13. #2233
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 40
    Posts: 6,542
    Rep Power: 53462
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000)
    ajdahlheimer is offline
    Week 6
    Day 2 (Chest/Shoulders)

    Pre-Workout: Coffee

    Flat Bench Press (Barbell)
    235x8
    235x8
    250x5
    250x5

    Incline Bench Press (Swiss Bar-Wide Grip) +
    175x8
    175x8
    175x8

    Standing OHP (Dumbbells)
    60x10
    60x10
    60x10

    Front Raises (Dumbbells)
    45x8
    45x8
    45x8

    Neutral-grip Pull-ups
    BWx10
    BWx10
    BWx10

    One arm triceps extension (Dumbbells)
    40x8
    40x8
    40x8

    Inverted Push-ups (Swiss Bar)
    BWx30 (10 per grip)
    BWx30 (10 per grip)
    BWx30 (10 per grip)

    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
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
    Reply With Quote

  14. #2234
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 40
    Posts: 6,542
    Rep Power: 53462
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000)
    ajdahlheimer is offline
    Week 6
    Day 3 (Legs/Traps)

    Pre-Workout: None

    Back Squats
    275x8
    275x8
    295x5
    295x5

    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
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
    Reply With Quote

  15. #2235
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 40
    Posts: 6,542
    Rep Power: 53462
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000)
    ajdahlheimer is offline
    Week 6
    Day 4 (Back/Abs)

    Pre-Workout: String cheese, Greek yogurt

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

    Neutral-Grip Pull-downs (cable) +
    160x8
    160x8
    160x8

    Seated Cable Rows w/14" Bar and underhand grip
    190x8
    190x8
    190x8

    Seal Rows (Dumbbells)
    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: 3 mile outdoor run

    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.
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  16. #2236
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 40
    Posts: 6,542
    Rep Power: 53462
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000)
    ajdahlheimer is offline
    Week 6
    Day 5 (Shoulders/Bi's/Tri's)

    Pre-Workout: String cheese, Greek Yogurt

    Military Press (Barbell)
    170x8
    170x8
    185x5
    185x5

    Two-Handed Landmine Press +
    140x8
    140x8
    140x8

    Log Press (Swiss Bar - narrow grip)
    145x8
    145x8
    145x8

    Standing OHP (Hex Bar)
    155x8
    155x8
    155x8

    Standing Curls (Dumbbells)
    50x8
    50x8
    50x8

    Seated Triceps Extension (cable)
    70x8
    70x8
    70x8

    Post-workout: None

    Time of workout: 1 hour

    Additional cardio: 3 mile outdoor run

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

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  17. #2237
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 40
    Posts: 6,542
    Rep Power: 53462
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000)
    ajdahlheimer is offline
    Week 6
    Day 6 (Cardio)

    Pre-Workout: None

    20 minute skip-rope routine and 5k treadmill run

    Post-workout: None

    Time of workout: 50 minutes

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

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  18. #2238
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 40
    Posts: 6,542
    Rep Power: 53462
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000)
    ajdahlheimer is offline
    Week 7
    Day 1 (Back/abs)

    Pre-Workout: None

    Landmine Rows with Lat-Blaster attachment
    220x8
    220x8
    220x8

    Landmine Rows with neutral v-grip
    195x8
    195x8
    195x8

    Upright Rows (Cable)
    125x8
    125x8
    125x8

    Bent over Rows (Swiss Bar) +
    185x8
    185x8
    185x8

    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
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  19. #2239
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 40
    Posts: 6,542
    Rep Power: 53462
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000)
    ajdahlheimer is offline
    Week 7
    Day 2 (Chest/Shoulders)

    Pre-Workout: Coffee

    Flat Bench Press (Barbell)
    235x8
    235x8
    250x5
    250x5

    Incline Bench Press (Swiss Bar-Wide Grip) +
    180x8
    180x8
    180x8

    Standing OHP (Dumbbells)
    60x10
    60x10
    60x10

    Front Raises (Dumbbells)
    45x8
    45x8
    45x8

    Neutral-grip Pull-ups
    BWx10
    BWx10
    BWx10

    One arm triceps extension (Dumbbells)
    40x8
    40x8
    40x8

    Inverted Push-ups (Swiss Bar)
    BWx30 (10 per grip)
    BWx30 (10 per grip)
    BWx30 (10 per grip)

    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
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  20. #2240
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 40
    Posts: 6,542
    Rep Power: 53462
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000)
    ajdahlheimer is offline
    Week 7
    Day 3 (Cardio)

    Pre-Workout: None

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

    Post-workout: None

    Time of workout: 65 minutes

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

    Note: Long fast today. Trying something a little different this month.
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
    Reply With Quote

  21. #2241
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 40
    Posts: 6,542
    Rep Power: 53462
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000)
    ajdahlheimer is offline
    Week 7
    Day 4 (Legs/Traps)

    Pre-Workout: String cheese, Greek Yogurt

    Back Squats
    275x8
    275x8
    295x5
    295x5

    Hex Bar Shrugs
    345x15
    345x15
    345x15

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

    Post-workout: None

    Time of workout: 40 minutes

    Additional cardio: 3 mile outdoor run

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

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
    Reply With Quote

  22. #2242
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 40
    Posts: 6,542
    Rep Power: 53462
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000)
    ajdahlheimer is offline
    Week 7
    Day 5 (Back/Abs)

    Pre-Workout: String cheese, Greek yogurt

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

    Neutral-Grip Pull-downs (cable)
    170x8
    170x8
    170x8

    Seated Cable Rows w/14" Bar and underhand grip
    190x8
    190x8
    190x8

    Seal Rows (Dumbbells)
    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: 3 mile outdoor run

    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.
    Last edited by ajdahlheimer; 10-09-2020 at 06:46 AM.
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  23. #2243
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 40
    Posts: 6,542
    Rep Power: 53462
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000)
    ajdahlheimer is offline
    Week 7
    Day 6 (Shoulders/Bi's/Tri's)

    Pre-Workout: String cheese, Greek Yogurt

    Military Press (Barbell)
    170x8
    170x8
    185x5
    185x5

    Two-Handed Landmine Press
    145x8
    145x8
    145x8

    Log Press (Swiss Bar - narrow grip)
    145x8
    145x8
    145x8

    Standing OHP (Hex Bar)
    155x8
    155x8
    155x8

    Standing Curls (Dumbbells)
    50x8
    50x8
    50x8

    Seated Triceps Extension (cable)
    70x8
    70x8
    70x8

    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
    Last edited by ajdahlheimer; 10-09-2020 at 06:47 AM. Reason: Note: Another long fasting day.
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  24. #2244
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 40
    Posts: 6,542
    Rep Power: 53462
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000)
    ajdahlheimer is offline
    Week 7
    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.
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  25. #2245
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 40
    Posts: 6,542
    Rep Power: 53462
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000)
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    Week 8
    Day 1 (Back/abs)

    Pre-Workout: None

    Landmine Rows with Lat-Blaster attachment
    220x8
    220x8
    220x8

    Landmine Rows with neutral v-grip
    195x8
    195x8
    195x8

    Upright Rows (Cable)
    125x8
    125x8
    125x8

    Bent over Rows (Swiss Bar) +
    185x8
    185x8
    185x8

    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
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  26. #2246
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 40
    Posts: 6,542
    Rep Power: 53462
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000)
    ajdahlheimer is offline
    Week 8
    Day 2 (Chest/Shoulders)

    Pre-Workout: Coffee

    Flat Bench Press (Barbell)
    240x8
    240x8
    255x5
    255x5

    Incline Bench Press (Swiss Bar-Wide Grip)
    185x8
    185x8
    185x8

    Standing OHP (Dumbbells)
    60x10
    60x10
    60x10

    Front Raises (Dumbbells)
    45x8
    45x8
    45x8

    Neutral-grip Pull-ups
    BWx10
    BWx10
    BWx10

    One arm triceps extension (Dumbbells)
    40x8
    40x8
    40x8

    Inverted Push-ups (Swiss Bar)
    BWx30 (10 per grip)
    BWx30 (10 per grip)
    BWx30 (10 per grip)

    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
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  27. #2247
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 40
    Posts: 6,542
    Rep Power: 53462
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000)
    ajdahlheimer is offline
    Week 8
    Day 3 (Cardio)

    Pre-Workout: None

    20 minute skip-rope routine and 3 mile outdoor run

    Post-workout: None

    Time of workout: 50 minutes

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

    Note: Long fast today.
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  28. #2248
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 40
    Posts: 6,542
    Rep Power: 53462
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000)
    ajdahlheimer is offline
    Week 8
    Day 4 (Legs/Traps)

    Pre-Workout: String cheese, Greek Yogurt

    Back Squats
    280x8
    280x8
    300x5
    300x5

    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 outdoor run

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

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
    Reply With Quote

  29. #2249
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 40
    Posts: 6,542
    Rep Power: 53462
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000)
    ajdahlheimer is offline
    Week 8
    Day 5 (Back/Abs)

    Pre-Workout: String cheese, Greek yogurt

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

    Neutral-Grip Pull-downs (cable)
    170x8
    170x8
    170x8

    Seated Cable Rows w/14" Bar and underhand grip
    190x8
    190x8
    190x8

    Seal Rows (Dumbbells)
    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: None

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

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  30. #2250
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 40
    Posts: 6,542
    Rep Power: 53462
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000)
    ajdahlheimer is offline
    Week 8
    Day 6 (Shoulders/Bi's/Tri's)

    Pre-Workout: None

    Military Press (Barbell)
    175x8
    175x8
    190x5
    190x5

    Two-Handed Landmine Press
    145x8
    145x8
    145x8

    Log Press (Swiss Bar - narrow grip)
    145x8
    145x8
    145x8

    Standing OHP (Hex Bar)
    155x8
    155x8
    155x8

    Standing Curls (Dumbbells)
    50x8
    50x8
    50x8

    Seated Triceps Extension (cable)
    70x8
    70x8
    70x8

    Post-workout: None

    Time of workout: 1 hour

    Additional cardio: 20 minute skip-rope routine and 40 minute walk

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

    Note: Long fasted day.
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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