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  1. #2371
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 40
    Posts: 6,890
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    ajdahlheimer is offline
    Week 1
    Day 4 (Legs/Traps)

    Pre-Workout: Undefined Nutrition Structure Creatine (1 scoop)

    Back Squats
    235x12
    235x12
    255x8
    255x8

    Hex Bar Shrugs
    345x15
    345x15
    345x15

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

    Post-workout: None

    Time of workout: 40 minutes

    Additional cardio: 1 hour treadmill walk

    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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  2. #2372
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 40
    Posts: 6,890
    Rep Power: 58788
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    ajdahlheimer is offline
    Week 1
    Day 5 (Back/Abs)

    Pre-Workout: Undefined Nutrition Structure Creatine (1 scoop)

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

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

    Face-pulls (rope)
    70x12
    70x12
    70x12

    Meadows Rows (Landmine) +
    55x12
    55x12
    55x12

    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 treadmill walk

    Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
    Last edited by ajdahlheimer; 03-02-2021 at 06:26 PM.
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    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  3. #2373
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 40
    Posts: 6,890
    Rep Power: 58788
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    ajdahlheimer is offline
    Week 1
    Day 6 (Shoulders/Bi's/Tri's)

    Pre-Workout: Undefined Nutrition Structure Creatine (1 scoop)

    Military Press (Barbell)
    155x12
    155x12
    170x8
    170x8

    One Arm OHP (Landmine) +
    65x12
    65x12
    65x12

    Weighted Dips
    BW+25x15
    BW+25x15
    BW+25x15

    Bradford Presses (Barbell)
    115x12
    115x12
    115x12

    Spider Curls (Dumbbells)
    35x10
    35x10
    35x10

    One Arm Triceps push-down (cable)
    40x12
    40x12
    40x12

    Post-workout: None

    Time of workout: 1 hour

    Additional cardio: 20 minute skip-rope routine and 30 treadmill walk

    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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  4. #2374
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 40
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    ajdahlheimer is offline
    Week 1
    Day 7 (Cardio)

    Pre-Workout: None

    5k run (on treadmill)

    Post-workout: None

    Time of workout: 40 minutes (treadmill program has a warm-up walk and cool-down walk built into it).

    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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  5. #2375
    Registered User LWW's Avatar
    Join Date: Aug 2009
    Age: 42
    Posts: 3,412
    Rep Power: 5084
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    Originally Posted by ajdahlheimer View Post
    Military Press (Barbell)
    155x12
    155x12
    170x8
    170x8

    Great overhead volume, surprise us with a vid of one of these sets in BH thread! Thumbs up!
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  6. #2376
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 40
    Posts: 6,890
    Rep Power: 58788
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer 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 2
    Day 1 (Back/abs)

    Pre-Workout: Undefined Nutrition Structure Creatine (1 scoop)

    Landmine Rows with Lat-Blaster attachment +
    190x12
    190x12
    190x12

    Upright Rows (EZ bar)
    165x12
    165x12
    165x12

    Heavy Laterals (Dumbbells)
    55x12
    55x12
    55x12

    Seal Rows (Dumbbells) +
    65x12
    65x12
    65x12

    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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  7. #2377
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 40
    Posts: 6,890
    Rep Power: 58788
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer 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 2
    Day 2 (Chest/Shoulders)

    Pre-Workout: Undefined Nutrition Structure Creatine (1 scoop)

    Bench Press (Barbell) +
    225x12
    225x12
    240x8
    240x8

    Incline Bench Press (Swiss Bar-Wide Grip) +
    165x12
    165x12
    165x12

    Incline Butterflies (Dumbbells)
    55x10
    55x10
    55x10

    Front Raises (Dumbbells)
    45x10
    45x10
    45x10

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

    One arm triceps extension (Dumbbells)
    35x12
    35x12
    35x12

    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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  8. #2378
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 40
    Posts: 6,890
    Rep Power: 58788
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer 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 2
    Day 3 (Cardio)

    Pre-Workout: Undefined Nutrition Structure Creatine (1 scoop)

    20 minute skip-rope routine

    45 minute outdoor walk

    Weighted Pull-ups

    BW+25 x10
    BW+25 x10
    BW+25 x10

    Post-workout: Gold Standard Whey Protein 1.5 scoops Chocolate Malt flavor

    Time of workout: 1 hour 30 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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  9. #2379
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 40
    Posts: 6,890
    Rep Power: 58788
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer 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 2
    Day 4 (Legs/Traps)

    Pre-Workout: Undefined Nutrition Structure Creatine (1 scoop)

    Back Squats
    240x12
    240x12
    260x8
    260x8

    Hex Bar Shrugs
    345x15
    345x15
    345x15

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

    Post-workout: None

    Time of workout: 40 minutes

    Additional cardio: 1 hour treadmill walk

    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. #2380
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 40
    Posts: 6,890
    Rep Power: 58788
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer 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 2
    Day 5 (Back/Abs)

    Pre-Workout: Undefined Nutrition Structure Creatine (1 scoop)

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

    Neutral grip Pull-downs (cable) +
    140x12
    140x12
    140x12

    Face-pulls (rope)
    70x12
    70x12
    70x12

    Meadows Rows (Landmine) +
    60x12
    60x12
    60x12

    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-routine and 30 minute outdoor walk

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

    Vid of one of the working sets from this workout:

    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  11. #2381
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 40
    Posts: 6,890
    Rep Power: 58788
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer 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 2
    Day 6 (Shoulders/Bi's/Tri's)

    Pre-Workout: Undefined Nutrition Structure Creatine (1 scoop)

    Military Press (Barbell) +
    155x12
    155x12
    170x8
    170x8

    One Arm OHP (Landmine) +
    70x12
    70x12
    70x12

    Weighted Dips
    BW+25x15
    BW+25x15
    BW+25x15

    Bradford Presses (Barbell) +
    115x12
    115x12
    115x12

    Spider Curls (Dumbbells)
    35x10
    35x10
    35x10

    One Arm Triceps push-down (cable)
    40x12
    40x12
    40x12

    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
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  12. #2382
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 40
    Posts: 6,890
    Rep Power: 58788
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer 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 2
    Day 7 (Cardio)

    Pre-Workout: None

    5k run (on treadmill)

    Post-workout: None

    Time of workout: 40 minutes (treadmill program has a warm-up walk and cool-down walk built into it).

    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

  13. #2383
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 40
    Posts: 6,890
    Rep Power: 58788
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer 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 3
    Day 1 (Back/abs)

    Pre-Workout: Undefined Nutrition Structure Creatine (1 scoop)

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

    Upright Rows (EZ bar)
    165x12
    165x12
    165x12

    Heavy Laterals (Dumbbells)
    55x12
    55x12
    55x12

    Seal Rows (Dumbbells)
    70x12
    70x12
    70x12

    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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  14. #2384
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 40
    Posts: 6,890
    Rep Power: 58788
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) 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 3
    Day 2 (Chest/Shoulders)

    Pre-Workout: Undefined Nutrition Structure Creatine (1 scoop)

    Bench Press (Barbell) +
    225x12
    225x12
    240x8
    240x8

    Incline Bench Press (Swiss Bar-Wide Grip)
    175x12
    175x12
    175x12

    Incline Butterflies (Dumbbells)
    55x10
    55x10
    55x10

    Front Raises (Dumbbells)
    45x10
    45x10
    45x10

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

    One arm triceps extension (Dumbbells)
    35x12
    35x12
    35x12

    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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  15. #2385
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 40
    Posts: 6,890
    Rep Power: 58788
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer 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 3
    Day 3 (Cardio)

    Pre-Workout: Undefined Nutrition Structure Creatine (1 scoop)

    20 minute skip-rope routine

    30 minute outdoor run

    Weighted Pull-ups
    BW+25 x10
    BW+25 x10
    BW+25 x10

    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
    Epic Beard Man crew

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

  16. #2386
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 40
    Posts: 6,890
    Rep Power: 58788
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer 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 3
    Day 4 (Legs/Traps)

    Pre-Workout: Undefined Nutrition Structure Creatine (1 scoop)

    Back Squats
    240x12
    240x12
    260x8
    260x8

    Hex Bar Shrugs
    345x15
    345x15
    345x15

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

    Post-workout: None

    Time of workout: 40 minutes

    Additional cardio: 1 hour walk

    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

  17. #2387
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 40
    Posts: 6,890
    Rep Power: 58788
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer 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 3
    Day 5 (Back/Abs)

    Pre-Workout: Undefined Nutrition Structure Creatine (1 scoop)

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

    Neutral grip Pull-downs (cable)
    150x12
    150x12
    150x12

    Face-pulls (rope)
    70x12
    70x12
    70x12

    Meadows Rows (Landmine)
    65x12
    65x12
    65x12

    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-routine and 40 minute walk

    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

  18. #2388
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 40
    Posts: 6,890
    Rep Power: 58788
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer 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 3
    Day 6 (Shoulders/Bi's/Tri's)

    Pre-Workout: Undefined Nutrition Structure Creatine (1 scoop)

    Military Press (Barbell)
    160x12
    160x12
    175x8
    175x8

    One Arm OHP (Landmine) +
    75x12
    75x12
    75x12

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

    Bradford Presses (Barbell) +
    120x12
    120x12
    120x12

    Spider Curls (Dumbbells)
    35x10
    35x10
    35x10

    One Arm Triceps push-down (cable)
    40x12
    40x12
    40x12

    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

    Note: My son did this workout with me.
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  19. #2389
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 40
    Posts: 6,890
    Rep Power: 58788
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer 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 3
    Day 7 (Cardio)

    Pre-Workout: None

    5k run (on treadmill)

    Post-workout: None

    Time of workout: 40 minutes (treadmill program has a warm-up walk and cool-down walk built into it).

    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

  20. #2390
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 40
    Posts: 6,890
    Rep Power: 58788
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer 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 1 (Back/abs)

    Pre-Workout: Undefined Nutrition Structure Creatine (1 scoop)

    Landmine Rows with Lat-Blaster attachment +
    200x12
    200x12
    200x12

    Lat Pulldowns w/Neutral Grip Super Lat Bar
    160x12
    160x12
    160x12

    Upright Rows (EZ bar)
    165x12
    165x12
    165x12

    Seal Rows (Dumbbells)
    70x12
    70x12
    70x12

    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

  21. #2391
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 40
    Posts: 6,890
    Rep Power: 58788
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer 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 2 (Chest/Shoulders)

    Pre-Workout: Undefined Nutrition Structure Creatine (1 scoop)

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

    Incline Bench Press (Swiss Bar-Wide Grip)
    175x12
    175x12
    175x12

    Incline Butterflies (Dumbbells)
    55x10
    55x10
    55x10

    Front Raises (Dumbbells)
    45x10
    45x10
    45x10

    Standing Curls (Dumbbells)
    55x8
    55x8
    55x8

    One arm triceps extension (Dumbbells)
    35x12
    35x12
    35x12

    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

  22. #2392
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 40
    Posts: 6,890
    Rep Power: 58788
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer 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 3 (Cardio)

    Pre-Workout: Undefined Nutrition Structure Creatine (1 scoop)

    20 minute skip-rope routine

    40 minute walk

    Weighted Pull-ups
    BW+25 x10
    BW+25 x10
    BW+25 x10

    Seated Cable Rows w/Neutral Grip Super Lat Bar +
    180x12
    180x12
    180x12

    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
    Epic Beard Man crew

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

  23. #2393
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 40
    Posts: 6,890
    Rep Power: 58788
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer 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 (Legs/Traps)

    Pre-Workout: Undefined Nutrition Structure Creatine (1 scoop)

    Back Squats
    245x12
    245x12
    265x8
    265x8

    Hex Bar Shrugs
    345x15
    345x15
    345x15

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

    Post-workout: None

    Time of workout: 40 minutes

    Additional cardio: 1 hour walk

    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

  24. #2394
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 40
    Posts: 6,890
    Rep Power: 58788
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer 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 (Back/Abs)

    Pre-Workout: Undefined Nutrition Structure Creatine (1 scoop)

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

    Neutral grip Pull-downs (cable)
    150x12
    150x12
    150x12

    Face-pulls (rope)
    70x12
    70x12
    70x12

    Meadows Rows (Landmine)
    65x12
    65x12
    65x12

    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-routine and 40 minute walk

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

    Note: Tremendous workout.
    Epic Beard Man crew

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

  25. #2395
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 40
    Posts: 6,890
    Rep Power: 58788
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer 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 (Shoulders/Bi's/Tri's)

    Pre-Workout: None

    Military Press (Barbell)
    160x12
    160x12
    175x8
    175x8

    One Arm OHP (Landmine)
    80x12
    80x12
    80x12

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

    Bradford Presses (Barbell)
    125x12
    125x12
    125x12

    Spider Curls (Dumbbells)
    35x10
    35x10
    35x10

    One Arm Triceps push-down (cable)
    40x12
    40x12
    40x12

    Post-workout: None

    Time of workout: 1 hour

    Additional cardio: 20 minute run and 40 minute walk

    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

  26. #2396
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 40
    Posts: 6,890
    Rep Power: 58788
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer 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

    5k run (on treadmill)

    Post-workout: None

    Time of workout: 40 minutes (treadmill program has a warm-up walk and cool-down walk built into it).

    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

  27. #2397
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 40
    Posts: 6,890
    Rep Power: 58788
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer 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

    Lat Pulldowns w/Neutral Grip Super Lat Bar +
    180x8
    180x8
    180x8

    Upright Rows (EZ bar) +
    175x8
    175x8
    175x8

    Seal Rows (Dumbbells)
    80x10
    80x10
    80x10

    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

  28. #2398
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 40
    Posts: 6,890
    Rep Power: 58788
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer 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

    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)
    50x10
    50x10
    50x10

    Standing Curls (Dumbbells)
    55x8
    55x8
    55x8

    One arm triceps extension (Dumbbells)
    40x10
    40x10
    40x10

    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

  29. #2399
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 40
    Posts: 6,890
    Rep Power: 58788
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer 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 (Cardio)

    Pre-Workout: None

    20 minute skip-rope routine

    40 minute walk

    Weighted Pull-ups
    BW+25 x10
    BW+25 x10
    BW+25 x10

    Seated Cable Rows w/Neutral Grip Super Lat Bar
    190x12
    190x12
    190x12

    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
    Epic Beard Man crew

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

  30. #2400
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 40
    Posts: 6,890
    Rep Power: 58788
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer 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 (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: 1 hour walk

    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

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