AJ's Big Arms => Big Paychecks journal

**ajdahlheimer** · 09-08-2021, 05:06 AM

Week 3
Day 4

Pre-Workout: None

Back Squats +
235x12
235x12
255x8
255x8

Hex Bar Shrugs
345x15
345x15
345x15

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

Hanging Leg Raises
BWx20
BWx20
BWx20

Post-workout: None

Time of workout: 45 minutes

Additional cardio: 1 hour outdoor walk

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

**ajdahlheimer** · 09-09-2021, 04:41 AM

Week 3
Day 5 (Back/Abs)

Pre-Workout: None

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

Seated Cable Pull-downs (Super Lat-bar)
145x12
145x12
145x12

Seated Cable Rows w/V-Grip +
205x12
205x12
205x12

Meadows Rows w/Landmine
80x12
80x12
80x12

Cable crunches
3 sets of 25 with 95 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 1 hour walk

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

**ajdahlheimer** · 09-10-2021, 06:24 AM

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

Pre-Workout: smoothie

Standing OHP (Swiss Bar) +
140x12
140x12
155x8
155x8

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

Lateral Raises (Dumbbells)
40x12
40x12
40x12

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

Spider Curls (Dumbbells)
40x12
40x12
40x12

Single arm overhead triceps extension (Dumbbells)
40x12
40x12
40x12

Hammer Curls (Dumbbells)
60x8
60x8
60x8

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), Chondroitin (275mg), and a Multi-vitamin

**ajdahlheimer** · 09-10-2021, 06:25 AM

Week 3
Day 7 (Cardio)

Pre-Workout: None

3.5 mile outdoor run

Post-workout: None

Time of workout: 35 minutes

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

Note: Fasted cardio.

**ajdahlheimer** · 09-12-2021, 07:40 AM

Week 4
Day 1 (Back/abs)

Pre-Workout: None

Landmine Rows with Lat-Blaster attachment +
195x12
195x12
195x12

Upright Rows (EZ bar)
145x12
145x12
145x12

Reverse Flies (Dumbbells)
40x12
40x12
40x12

Seal Rows (Dumbbells)
80x12
80x12
80x12

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** · 09-13-2021, 07:46 AM

Week 4
Day 2 (Chest/Shoulders)

Pre-Workout: None

Bench Press (Barbell)
230x12
230x12
245x8
245x8

Incline Bench Press (Swiss Bar-wide Grip)
180x12
180x12
180x12

Incline Butterflies (Dumbbells)
55x12
55x12
55x12

Front Raises (Dumbbells)
45x12
45x12
45x12

Cable Curls from a squatting position
75x8
75x8
75x8

Triceps Cable Extension (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), and a Multi-vitamin

**ajdahlheimer** · 09-14-2021, 05:26 AM

Week 4
Day 3 (Cardio)

Pre-Workout: None

20 minute skip-rope routine

1 hour walk

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

Lat Pull-downs w/Neutral Grip Super Lat Bar
160x12
160x12
160x12

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

Hanging Leg Raises
BWx20
BWx20
BWx20

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** · 09-15-2021, 05:47 AM

Week 4
Day 4

Pre-Workout: Smoothie

Back Squats +
240x12
240x12
260x8
260x8

Hex Bar Shrugs
345x15
345x15
345x15

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

Hanging Leg Raises
BWx20
BWx20
BWx20

Post-workout: None

Time of workout: 45 minutes

Additional cardio: 1 hour outdoor walk

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

**ajdahlheimer** · 09-16-2021, 05:49 AM

Week 4
Day 5 (Back/Abs)

Pre-Workout: Smoothie

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

Seated Cable Pull-downs (Super Lat-bar)
145x12
145x12
145x12

Seated Cable Rows w/V-Grip +
210x12
210x12
210x12

Meadows Rows w/Landmine
80x12
80x12
80x12

Cable crunches
3 sets of 25 with 95 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 1 hour walk

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

**ajdahlheimer** · 09-17-2021, 05:00 AM

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

Pre-Workout: None

Standing OHP (Swiss Bar) +
145x12
145x12
160x8
160x8

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

Lateral Raises (Dumbbells)
45x12
45x12
45x12

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

Spider Curls (Dumbbells)
45x8
45x8
45x8

Single arm overhead triceps extension (Dumbbells)
45x8
45x8
45x8

Hammer Curls (Dumbbells)
60x8
60x8
60x8

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), Chondroitin (275mg), and a Multi-vitamin

**ajdahlheimer** · 09-18-2021, 06:57 AM

Week 4
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.

**ajdahlheimer** · 09-19-2021, 06:06 AM

Week 5
Day 1 (Back/abs)

Pre-Workout: None

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

Upright Rows (EZ bar) +
160x8
160x8
160x8

Reverse Flies (Dumbbells) +
50x8
50x8
50x8

Seal Rows (Dumbbells)
95x8
95x8
95x8

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** · 09-20-2021, 06:37 AM

Week 5
Day 2 (Chest/Shoulders)

Pre-Workout: Egg sandwich

Bench Press (Barbell)
250x8
250x8
265x5
265x5

Incline Bench Press (Swiss Bar-wide Grip) +
195x8
195x8
195x8

Incline Butterflies (Dumbbells)
60x10
60x10
60x10

Front Raises (Dumbbells)
50x8
50x8
50x8

Cable Curls from a squatting position
80x8
80x8
80x8

Triceps Cable Extension (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), and a Multi-vitamin

**ajdahlheimer** · 09-21-2021, 05:22 AM

Week 5
Day 3 (Cardio)

Pre-Workout: None

20 minute skip-rope routine

1 hour walk

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

Lat Pull-downs w/Neutral Grip Super Lat Bar
180x8
180x8
180x8

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

Hanging Leg Raises
BWx20
BWx20
BWx20

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** · 09-22-2021, 04:59 AM

Week 5
Day 4 (Legs/Traps)

Pre-Workout: Smoothie

Back Squats +
265x8
265x8
285x5
285x5

Hex Bar Shrugs
350x15
350x15
350x15

Single Arm Shrugs - Hex Bar
150x15
150x15
150x15

Hanging Leg Raises
BWx20
BWx20
BWx20

Post-workout: None

Time of workout: 45 minutes

Additional cardio: 1 hour outdoor walk

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

**ajdahlheimer** · 09-23-2021, 05:25 AM

Week 5
Day 5 (Back/Abs)

Pre-Workout: Smoothie

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

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

Seated Cable Rows w/V-Grip +
225x8
225x8
225x8

Meadows Rows w/Landmine
95x8
95x8
95x8

Cable crunches
3 sets of 25 with 95 pounds

Wrist-Roller
3 sets of 5 with 10 pounds

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** · 09-24-2021, 03:10 AM

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

Pre-Workout: None

Standing OHP (Swiss Bar) +
165x8
165x8
180x5
180x5

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

Lateral Raises (Dumbbells)
50x8
50x8
50x8

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

Spider Curls (Dumbbells)
45x8
45x8
45x8

Single arm overhead triceps extension (Dumbbells)
45x8
45x8
45x8

Hammer Curls (Dumbbells)
60x8
60x8
60x8

Post-workout: None

Time of workout: 1 hour

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

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

**ajdahlheimer** · 09-24-2021, 11:30 AM

Week 5
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.

**ajdahlheimer** · 09-26-2021, 04:18 AM

Week 6
Day 1 (Back/abs)

Pre-Workout: None

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

Upright Rows (EZ bar) +
165x8
165x8
165x8

Reverse Flies (Dumbbells)
55x8
55x8
55x8

Seal Rows (Dumbbells)
95x8
95x8
95x8

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** · 09-28-2021, 05:09 AM

Week 6
Day 2 (Chest/Shoulders)

Pre-Workout: Oatmeal

Bench Press (Barbell)
250x8
250x8
265x5
265x5

Incline Bench Press (Swiss Bar-wide Grip)
200x8
200x8
200x8

Incline Butterflies (Dumbbells)
60x10
60x10
60x10

Front Raises (Dumbbells)
50x8
50x8
50x8

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

Triceps Cable Extension (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), and a Multi-vitamin

**ajdahlheimer** · 09-28-2021, 05:09 AM

Week 6
Day 3 (Cardio)

Pre-Workout: None

20 minute skip-rope routine

1 hour walk

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

Lat Pull-downs w/Neutral Grip Super Lat Bar
180x8
180x8
180x8

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

Hanging Leg Raises
BWx20
BWx20
BWx20

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

**oliyanabeth** · 09-28-2021, 05:11 AM

its quite great workout

**ajdahlheimer** · 09-29-2021, 04:33 AM

Week 6
Day 4 (Legs/Traps)

Pre-Workout: Smoothie

Back Squats +
270x8
270x8
290x5
290x5

Hex Bar Shrugs
350x15
350x15
350x15

Single Arm Shrugs - Hex Bar
150x15
150x15
150x15

Hanging Leg Raises
BWx20
BWx20
BWx20

Post-workout: None

Time of workout: 45 minutes

Additional cardio: 1 hour outdoor walk

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

**ajdahlheimer** · 09-30-2021, 05:17 AM

Week 6
Day 5 (Back/Abs)

Pre-Workout: Smoothie

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

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

Seated Cable Rows w/V-Grip +
230x8
230x8
230x8

Meadows Rows w/Landmine +
95x8
95x8
95x8

Cable crunches
3 sets of 25 with 95 pounds

Wrist-Roller
3 sets of 5 with 10 pounds

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** · 10-01-2021, 05:55 AM

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

Pre-Workout: None

Standing OHP (Swiss Bar) +
170x8
170x8
185x5
185x5

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

Lateral Raises (Dumbbells)
50x8
50x8
50x8

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

Spider Curls (Dumbbells)
45x8
45x8
45x8

Single arm overhead triceps extension (Dumbbells)
45x8
45x8
45x8

Hammer Curls (Dumbbells)
60x8
60x8
60x8

Post-workout: None

Time of workout: 1 hour

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

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

Skip-Rope Video:

**ajdahlheimer** · 10-01-2021, 05:57 AM

Week 6
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.

**ajdahlheimer** · 10-04-2021, 07:47 AM

Week 7
Day 1 (Back/abs)

Pre-Workout: None

Landmine Rows with Lat-Blaster attachment +
225x8
225x8
225x8

Upright Rows (EZ bar) +
170x8
170x8
170x8

Reverse Flies (Dumbbells)
55x8
55x8
55x8

Seal Rows (Dumbbells)
95x8
95x8
95x8

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** · 10-04-2021, 07:47 AM

Week 7
Day 2 (Chest/Shoulders)

Pre-Workout: Oatmeal

Bench Press (Barbell)
250x8
250x8
265x5
265x5

Incline Bench Press (Swiss Bar-wide Grip)
200x8
200x8
200x8

Incline Butterflies (Dumbbells)
60x10
60x10
60x10

Front Raises (Dumbbells)
50x8
50x8
50x8

Cable Curls from a squatting position
85x8
85x8
85x8

Triceps Cable Extension (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), and a Multi-vitamin

**ajdahlheimer** · 10-05-2021, 05:26 AM

Week 7
Day 3 (Cardio)

Pre-Workout: None

20 minute skip-rope routine

1 hour walk

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

Lat Pull-downs w/Neutral Grip Super Lat Bar
180x8
180x8
180x8

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

Hanging Leg Raises
BWx20
BWx20
BWx20

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** · 10-06-2021, 05:23 AM

Week 7
Day 4 (Legs/Traps)

Pre-Workout: Smoothie

Back Squats
275x8
275x8
295x5
295x5

Hex Bar Shrugs
350x15
350x15
350x15

Single Arm Shrugs - Hex Bar
150x15
150x15
150x15

Hanging Leg Raises
BWx20
BWx20
BWx20

Post-workout: None

Time of workout: 45 minutes

Additional cardio: 1 hour outdoor walk

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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