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  1. #2941
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 42
    Posts: 7,877
    Rep Power: 76917
    ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000)
    ajdahlheimer is offline
    Week 10
    Day 1 (Back/abs)

    Pre-Workout: None

    Landmine Rows with neutral v-grip
    235x5
    235x5
    235x5

    Lat Pull-downs
    200x5
    200x5
    200x5

    Seated Cable Rows w/neutral grip Super Lat-bar +
    235x5
    235x5
    235x5

    Squeeze Press (Dumbbells)
    60x12
    60x12
    60x12

    Decline sit-ups
    3 sets of 40

    Hanging leg raises
    3 sets of 20

    Post-workout: None

    Time of workout: 1 hour

    Additional cardio: None

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

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

  2. #2942
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 42
    Posts: 7,877
    Rep Power: 76917
    ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000)
    ajdahlheimer is offline
    Week 10
    Day 2 (Chest/Shoulders)

    Pre-Workout: None

    Bench Press (Barbell) +
    270x5
    270x5
    285x3
    285x3

    Incline Bench Press (Swiss Bar) +
    215x5
    215x5
    215x5

    Butterflies (Dumbbells)
    60x8
    60x8
    60x8

    Bradford Presses +
    180x5
    180x5
    180x5

    Hammer Curls (Dumbbells)
    50x10
    50x10
    50x10

    Triceps Pulldown w/14" bar
    100x8
    100x8
    100x8

    Post-workout: None

    Time of workout: 1 hour

    Additional cardio: None

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

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

  3. #2943
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 42
    Posts: 7,877
    Rep Power: 76917
    ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000)
    ajdahlheimer is offline
    Week 10
    Day 3 (Cardio)

    Pre-Workout: None

    20 minute skip-rope routine

    1 hour walk with weighted vest

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

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

    Hanging Leg Raises
    BWx20
    BWx20
    BWx20

    Banded Bench Press
    135x8+100 pound band
    185x8+100 pound band
    225x8+100 pound band

    Standing Single Arm Cable Rows
    70x8
    70x8
    70x8

    Post-workout: None

    Time of workout: 1 hour

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

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

  4. #2944
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 42
    Posts: 7,877
    Rep Power: 76917
    ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000)
    ajdahlheimer is offline
    Week 10
    Day 4 (Legs/Traps)

    Pre-Workout: None

    Back Squats
    305x5
    305x5
    325x3
    325x3

    Hex Bar Shrugs
    350x15
    350x15
    350x15

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

    Hammer-grip Incline Bench Press (Dumbbell)
    60x12
    60x12
    60x12

    Post-workout: None

    Time of workout: 1 hour

    Additional cardio: 1 hour walk with weighted vest

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

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

  5. #2945
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 42
    Posts: 7,877
    Rep Power: 76917
    ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000)
    ajdahlheimer is offline
    Week 10
    Day 5 (Back/Abs)

    Pre-Workout: None

    Hex Bar Dead lifts
    365x5
    365x5
    385x3
    385x3

    Seated Pull-downs (neutral v-grip)
    195x5
    195x5
    195x5

    Meadows Rows w/Landmine +
    110x5
    110x5
    110x5

    Lateral Raises (Dumbbells)
    45x6
    45x6
    45x6

    Cable crunches
    3 sets of 25 with 95 pounds

    Wrist-Roller
    3 sets of 5 with 12.5 pounds

    Post-workout: None

    Time of workout: 1 hour

    Additional cardio: 1 hour walk with weighted vest

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

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

  6. #2946
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 42
    Posts: 7,877
    Rep Power: 76917
    ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000)
    ajdahlheimer is offline
    Week 10
    Day 6 (Shoulders/Bi's/Tri's)

    Pre-Workout: None

    Standing Overhead Press (Barbell)
    195x5
    195x5
    210x3
    210x3

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

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

    Arnold Presses
    60x6
    60x6
    60x6

    Standing Dumbbell Curls
    60x6
    60x6
    60x6

    Single Arm Triceps Extension (cable)
    60x5
    60x5
    60x5

    Post-workout: None

    Time of workout: 1 hour

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

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

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

  7. #2947
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 42
    Posts: 7,877
    Rep Power: 76917
    ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000)
    ajdahlheimer is offline
    Week 10
    Day 7 (Cardio)

    Pre-Workout: None

    4.5 mile treadmill walk

    Post-workout: None

    Time of workout: 75 minutes

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

  8. #2948
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 42
    Posts: 7,877
    Rep Power: 76917
    ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000)
    ajdahlheimer is offline
    Week 11
    Day 1 (Back/abs)

    Pre-Workout: None

    Landmine Rows with neutral v-grip
    235x5
    235x5
    235x5

    Lat Pull-downs
    200x5
    200x5
    200x5

    Seated Cable Rows w/neutral grip Super Lat-bar +
    240x5
    240x5
    240x5

    Squeeze Press (Dumbbells)
    60x12
    60x12
    60x12

    Decline sit-ups
    3 sets of 40

    Hanging leg raises
    3 sets of 20

    Post-workout: None

    Time of workout: 1 hour

    Additional cardio: None

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

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

  9. #2949
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 42
    Posts: 7,877
    Rep Power: 76917
    ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000)
    ajdahlheimer is offline
    Week 11
    Day 2 (Chest/Shoulders)

    Pre-Workout: None

    Bench Press (Barbell) +
    270x5
    270x5
    285x3
    285x3

    Incline Bench Press (Swiss Bar)
    220x5
    220x5
    220x5

    Butterflies (Dumbbells)
    60x8
    60x8
    60x8

    Bradford Presses
    185x5
    185x5
    185x5

    Hammer Curls (Dumbbells)
    55x10
    55x10
    55x10

    Triceps Pulldown w/14" bar
    100x8
    100x8
    100x8

    Post-workout: None

    Time of workout: 1 hour

    Additional cardio: None

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

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

  10. #2950
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 42
    Posts: 7,877
    Rep Power: 76917
    ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000)
    ajdahlheimer is offline
    Week 11
    Day 3 (Cardio)

    Pre-Workout: None

    20 minute skip-rope routine

    1 hour walk with weighted vest

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

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

    Hanging Leg Raises
    BWx20
    BWx20
    BWx20

    Banded Bench Press
    135x8+100 pound band
    185x8+100 pound band
    225x8+100 pound band

    Standing Single Arm Cable Rows
    70x8
    70x8
    70x8

    Post-workout: None

    Time of workout: 1 hour

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

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

  11. #2951
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 42
    Posts: 7,877
    Rep Power: 76917
    ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000)
    ajdahlheimer is offline
    Week 11
    Day 4 (Legs/Traps)

    Pre-Workout: None

    Back Squats +
    305x5
    305x5
    325x3
    325x3

    Hex Bar Shrugs +
    350x15
    350x15
    350x15

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

    Hammer-grip Incline Bench Press (Dumbbell)
    60x12
    60x12
    60x12

    Post-workout: None

    Time of workout: 1 hour

    Additional cardio: 1 hour walk with weighted vest

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

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

  12. #2952
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 42
    Posts: 7,877
    Rep Power: 76917
    ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000)
    ajdahlheimer is offline
    Week 11
    Day 5 (Back/Abs)

    Pre-Workout: None

    Hex Bar Dead lifts +
    365x5
    365x5
    385x3
    385x3

    Seated Pull-downs (neutral v-grip) +
    200x5
    200x5
    200x5

    Meadows Rows w/Landmine +
    115x5
    115x5
    115x5

    Lateral Raises (Dumbbells)
    45x6
    45x6
    45x6

    Cable crunches
    3 sets of 25 with 95 pounds

    Wrist-Roller
    3 sets of 5 with 12.5 pounds

    Post-workout: None

    Time of workout: 1 hour

    Additional cardio: 1 hour walk with weighted vest

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

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

  13. #2953
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 42
    Posts: 7,877
    Rep Power: 76917
    ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000)
    ajdahlheimer is offline
    Week 11
    Day 6 (Shoulders/Bi's/Tri's)

    Pre-Workout: None

    Standing Overhead Press (Barbell) +
    195x5
    195x5
    210x3
    210x3

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

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

    Arnold Presses
    60x6
    60x6
    60x6

    Standing Dumbbell Curls
    60x6
    60x6
    60x6

    Single Arm Triceps Extension (cable)
    60x5
    60x5
    60x5

    Post-workout: None

    Time of workout: 1 hour

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

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

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

  14. #2954
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 42
    Posts: 7,877
    Rep Power: 76917
    ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000)
    ajdahlheimer is offline
    Week 11
    Day 7 (Cardio)

    Pre-Workout: None

    4.5 mile treadmill walk

    Post-workout: None

    Time of workout: 75 minutes

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

  15. #2955
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 42
    Posts: 7,877
    Rep Power: 76917
    ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000)
    ajdahlheimer is offline
    Week 12
    Day 1 (Back/abs)

    Pre-Workout: None

    Landmine Rows with neutral v-grip
    235x5
    235x5
    235x5

    Lat Pull-downs
    200x5
    200x5
    200x5

    Seated Cable Rows w/neutral grip Super Lat-bar
    24x5
    245x5
    245x5

    Squeeze Press (Dumbbells)
    60x12
    60x12
    60x12

    Decline sit-ups
    3 sets of 40

    Hanging leg raises
    3 sets of 20

    Post-workout: None

    Time of workout: 1 hour

    Additional cardio: None

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

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

  16. #2956
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 42
    Posts: 7,877
    Rep Power: 76917
    ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000)
    ajdahlheimer is offline
    Week 12
    Day 2 (Chest/Shoulders)

    Pre-Workout: None

    Bench Press (Barbell)
    275x5
    275x5
    290x3
    290x3

    Incline Bench Press (Swiss Bar)
    220x5
    220x5
    220x5

    Butterflies (Dumbbells)
    60x8
    60x8
    60x8

    Bradford Presses
    185x5
    185x5
    185x5

    Hammer Curls (Dumbbells)
    55x10
    55x10
    55x10

    Triceps Pulldown w/14" bar
    100x8
    100x8
    100x8

    Post-workout: None

    Time of workout: 1 hour

    Additional cardio: None

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

    Note: Haven't benched that heavy in a long time. Felt good.
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  17. #2957
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 42
    Posts: 7,877
    Rep Power: 76917
    ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000)
    ajdahlheimer is offline
    Week 12
    Day 3 (Cardio)

    Pre-Workout: None

    20 minute skip-rope routine

    1 hour walk with weighted vest

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

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

    Hanging Leg Raises
    BWx20
    BWx20
    BWx20

    Banded Bench Press
    135x8+100 pound band
    185x8+100 pound band
    225x8+100 pound band

    Standing Single Arm Cable Rows
    70x8
    70x8
    70x8

    Post-workout: None

    Time of workout: 1 hour

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

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

  18. #2958
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 42
    Posts: 7,877
    Rep Power: 76917
    ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000)
    ajdahlheimer is offline
    Week 12
    Day 4 (Legs/Traps)

    Pre-Workout: None

    Back Squats
    310x5
    310x5
    330x3
    330x3

    Hex Bar Shrugs
    355x15
    355x15
    355x15

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

    Hammer-grip Incline Bench Press (Dumbbell)
    60x12
    60x12
    60x12

    Post-workout: None

    Time of workout: 1 hour

    Additional cardio: 1 hour walk with weighted vest

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

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

  19. #2959
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 42
    Posts: 7,877
    Rep Power: 76917
    ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000)
    ajdahlheimer is offline
    Week 12
    Day 5 (Back/Abs)

    Pre-Workout: None

    Hex Bar Dead lifts
    370x5
    370x5
    390x3
    390x3

    Seated Pull-downs (neutral v-grip)
    210x5
    210x5
    210x5

    Meadows Rows w/Landmine
    120x5
    120x5
    120x5

    Lateral Raises (Dumbbells)
    45x6
    45x6
    45x6

    Cable crunches
    3 sets of 25 with 95 pounds

    Wrist-Roller
    3 sets of 5 with 12.5 pounds

    Post-workout: None

    Time of workout: 1 hour

    Additional cardio: 1 hour walk with weighted vest

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

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

  20. #2960
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 42
    Posts: 7,877
    Rep Power: 76917
    ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000)
    ajdahlheimer is offline
    Week 12
    Day 6 (Shoulders/Bi's/Tri's)

    Pre-Workout: None

    Standing Overhead Press (Barbell)
    200x5
    200x5
    215x3
    215x3

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

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

    Arnold Presses
    60x6
    60x6
    60x6

    Standing Dumbbell Curls
    60x6
    60x6
    60x6

    Single Arm Triceps Extension (cable)
    60x5
    60x5
    60x5

    Post-workout: None

    Time of workout: 1 hour

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

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

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

  21. #2961
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 42
    Posts: 7,877
    Rep Power: 76917
    ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000)
    ajdahlheimer is offline
    Week 12
    Day 7 (Cardio)

    Pre-Workout: None

    4.5 mile treadmill walk

    Post-workout: None

    Time of workout: 75 minutes

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

  22. #2962
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 42
    Posts: 7,877
    Rep Power: 76917
    ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000)
    ajdahlheimer is offline
    On deload this week. Just some cardio and light lifting.
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  23. #2963
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 42
    Posts: 7,877
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    ajdahlheimer is offline
    Kicking off a fresh new 12 week workout program after a 1 week deload:

    Week 1
    Day 1 (Back/abs)

    Pre-Workout: None

    Landmine Rows with Lat-Blaster attachment +
    175x12
    175x12
    175x12

    Upright Rows - EZ Bar +
    120x12
    120x12
    120x12

    Seal Rows (Dumbbells) +
    60x12
    60x12
    60x12

    Face-pulls (Rope) +
    70x12
    700x12
    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: 2.5 mile walk on treadmill

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

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

  24. #2964
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 42
    Posts: 7,877
    Rep Power: 76917
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    ajdahlheimer is offline
    Week 1
    Day 2 (Chest/Shoulders)

    Pre-Workout: Egg Sandwich

    Incline Bench Press (Barbell)
    200x12
    200x12
    215x8
    215x8

    Bench Press (Swiss Bar)
    215x12
    215x12
    215x12

    Incline Butterflies (Dumbbells)
    50x12
    50x12
    50x12

    Front Raises (Dumbbells)
    35x12
    35x12
    35x12

    Cable Curls from squatting position
    75x10
    75x10
    75x10

    Triceps Pulldown w/14" bar
    85x12
    85x12
    85x12

    Post-workout: None

    Time of workout: 1 hour

    Additional cardio: None

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

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

  25. #2965
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 42
    Posts: 7,877
    Rep Power: 76917
    ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000)
    ajdahlheimer is offline
    Week 1
    Day 3 (Cardio)

    Pre-Workout: None

    20 minute skip-rope routine

    1 hour walk with weighted vest

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

    Weighted Chin-up's
    BW+25x10
    BW+25x10
    BW+25x10

    Decline weighted sit-up's
    BW+45x30
    BW+45x30
    BW+45x30

    Standing Single Arm Cable Rows
    70x8
    70x8
    70x8

    Trunk Rotators with 45 pound plate
    3 set of 50

    Post-workout: None

    Time of workout: 1 hour

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

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

  26. #2966
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 42
    Posts: 7,877
    Rep Power: 76917
    ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000)
    ajdahlheimer is offline
    Week 1
    Day 4 (Legs/Traps)

    Pre-Workout: None

    Back Squats
    235x12
    235x12
    255x8
    255x8

    Hex Bar Shrugs
    345x15
    345x15
    345x15

    Single Arm Shrugs - Hex Bar
    135x15
    135x15
    135x15

    Crunches
    40x3
    40x3
    40x3

    Post-workout: None

    Time of workout: 1 hour

    Additional cardio: 1 hour walk with weighted vest

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

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

  27. #2967
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 42
    Posts: 7,877
    Rep Power: 76917
    ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000)
    ajdahlheimer is offline
    Week 1
    Day 5 (Back/Abs)

    Pre-Workout: None

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

    Seated Pull-downs (Super Lat bar) +
    150x12
    150x12
    150x12

    Landmine Rows
    90x12
    90x12
    90x12

    Leg Raises +
    BWx10
    BWx10
    BWx10

    Cable crunches
    3 sets of 25 with 90 pounds

    Wrist-Roller
    3 sets of 5 with 12.5 pounds

    Post-workout: None

    Time of workout: 1 hour

    Additional cardio: 1 hour walk with weighted vest

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

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

  28. #2968
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 42
    Posts: 7,877
    Rep Power: 76917
    ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000)
    ajdahlheimer is offline
    Week 1
    Day 6 (Shoulders/Bi's/Tri's)

    Pre-Workout: None

    Military Press (Dumbells)
    70x12
    70x12
    70x12

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

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

    Landmine Presses +
    60x12
    60x12
    60x12

    Standing Dumbbell Curls
    45x8
    45x8
    45x8

    Cable Triceps Extension (Rope) +
    70x12
    70x12
    70x12

    Post-workout: None

    Time of workout: 1 hour

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

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

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

  29. #2969
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 42
    Posts: 7,877
    Rep Power: 76917
    ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000)
    ajdahlheimer is offline
    Week 1
    Day 7 (Cardio)

    Pre-Workout: None

    4.5 mile treadmill walk

    Post-workout: None

    Time of workout: 75 minutes

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

  30. #2970
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 42
    Posts: 7,877
    Rep Power: 76917
    ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000) ajdahlheimer has a brilliant future. Third best rank! (+40000)
    ajdahlheimer is offline
    Week 2
    Day 1 (Back/abs)

    Pre-Workout: None

    Landmine Rows with Lat-Blaster attachment +
    185x12
    185x12
    185x12

    Upright Rows - EZ Bar +
    125x12
    125x12
    125x12

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

    Face-pulls (Rope)
    75x12
    75x12
    75x12

    Decline sit-ups
    3 sets of 40

    Hanging leg raises
    3 sets of 20

    Post-workout: None

    Time of workout: 1 hour

    Additional cardio: None

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

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