AJ's Big Arms => Big Paychecks journal

[ajdahlheimer]

Week 1
Day 5 (secondary chest/ab day)

Pre-Workout: None

Decline Bench Press (barbell)
260x12
260x12
260x12

Close-grip Bench Press (barbell)
210x12
210x12
210x12

Leg raises (while hanging from pull-up bar)
3 sets of 20

Post-workout: Phase8 (milk chocolate flavor) One scoop mixed with water

Time of workout: 25 minutes

Other supps: Fish Oil/Omega-3's (2 soft gels) and a Multi-vitamin

[ajdahlheimer]

Week 1
Day 6 (Cardio)

Pre-Workout: None

3.5 mile run (outdoors, hell of a wind out there but I'll take it over humidity )

Post-workout: None

Time of workout: 35 minutes

Other supps: Fish Oil/Omega-3's (2 soft gels) and a Multi-vitamin

[fittofattofit]

Impressive when you're benching 260 x 12 on your 'secondary chest' day. Great bit of rapid volume in just 25 mins and a very good mile rate at a 3.5 miles in 35 minutes for a big guy. Great conditioning as well as strength

[ajdahlheimer]

Impressive when you're benching 260 x 12 on your 'secondary chest' day. Great bit of rapid volume in just 25 mins and a very good mile rate at a 3.5 miles in 35 minutes for a big guy. Great conditioning as well as strength

Thanks Fit! No one will ever confuse me with Usain Bolt during my runs (lol), but I think I keep a pretty steady pace the whole time and never slow down or walk. I run on a treadmill during the winter and actually go at a higher pace, because I think the machine does some of the work for you. Outdoor runs are the best.

[ajdahlheimer]

Week 1
Day 7 (Day off bitches!)

Have to coach my son's football game this morning and then doing yard work the rest of the day.

[ajdahlheimer]

Week 2
Day 1 (Shoulders/Biceps)

Pre-Workout: N.O. Xplode (Grape flavor) 1.5 scoops

Seated Military Press (barbell) ---these kicked my ass this morning
180x12
180x12
195x8
195x8

Seated Military Press (dumbbell)
60x12
60x12
60x12

Seated Preacher curls (EZ bar)
125x8
125x8
125x8

Standing Dumbbell curls ---killed these, felt like I could of done 60's
55x9 (each arm)
55x9 (each arm)
55x9 (each arm)

Upright Row (EZ bar) ---ditto, killed them
175x10
175x10
175x10

Pull-ups
3 sets of 10

Trunk Rotators (with 45 pound plate)
3 sets of 50

Hammer Curls (dumbbell)
40x10 (each arm)
40x10 (each arm)
40x10 (each arm)

Resistance Tube bands-OHP
3 sets of 15

Resistance Tube bands-Bent over row
3 sets of 15

Resistance Tube bands-Bicep curls
3 sets of 15 (each arm)

Post-workout: Phase8 (milk chocolate flavor) One scoop mixed with water

Time of workout: 1 hour and 30 minutes

Other supps: Fish Oil/Omega-3's (2 soft gels) and a Multi-vitamin

Post-lift pic:



I think my N.O. Xplode takes more than a half to kick in. I felt stronger as my workout progressed this morning.

[mirroroferised]

I love running this time of year. I do a few 5k events a year and the ones during the summer always suck. Nice couple of workouts. Strong benching.

[ajdahlheimer]

Week 2
Day 2 (Chest)

Pre-Workout: N.O. Xplode (Grape flavor) 1.5 scoops

Flat Bench Press (barbell)
265x12
265x12
280x8
280x8

Dumbbell Flies
50x12
50x12
50x12

Incline Bench Press (barbell)
185x12
185x12
200x8
200x8

Incline Bench Press (dumbbell)
60x10
60x10
60x10

Dips
3 sets of 20

Raised push-ups
3 sets of 20

Weighted Decline sit-ups (with 45 pound plate)
3 sets of 20

Trunk rotators (with 45 pound plate)
3 sets of 50

Resistance Tube bands-Butterflies
3 sets of 15

Resistance Tube bands-Pulls
3 sets of 15 (each arm)

Post-workout: Phase8 (milk chocolate flavor) One scoop mixed with water

Time of workout: 1 hour and 10 minutes

Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin

[Plateauplower]

Putting in the work. Heavy weights and pretty high volume. Those upright row numbers are mind boggling. I agree on the running it's easier to go faster. I always think of it as keeping up with the belt rather than actually propelling yourself forward. Idk. Much prefer outdoor cardio though...

[ajdahlheimer]

Putting in the work. Heavy weights and pretty high volume. Those upright row numbers are mind boggling. I agree on the running it's easier to go faster. I always think of it as keeping up with the belt rather than actually propelling yourself forward. Idk. Much prefer outdoor cardio though...

Thanks PP. I was worried nobody was actually reading this thing. LOL.

Outdoor runs are also better because chicks honk their cars at me (either because they think I am hot or think there is a bear running down the street. I haven't ascertained which, but will gladly accept either one ).

[hmmmm16417]

in for stong lifts

[ajdahlheimer]

Week 2
Day 3 (Accessory Day)

Pre-Workout: N.O. Xplode (Grape flavor) 1.0 scoops

Dumbbell Rows
60x10 (each arm)
60x10 (each arm)
60x10 (each arm)

Lateral raises (dumbbell)
50x10
50x10
50x10

Single arm tricep pulley
50x12 (each arm)
50x12 (each arm)
50x12 (each arm)


Shoulder shrugs (barbell)
275x15
275x15
275x15

Shoulder shrugs (dumbbell)
60x25
60x25
60x25

Pull-ups (hammer-grip)
3 sets of 10

Front raises (dumbbell) --- these were fkn brutal today
40x10 (each arm)

Resistance Tube bands-Lateral raises
3 sets of 15

Resistance Tube bands-Behind head tricep extensions
3 sets of 15

Behind head tricep extensions (dumbbell)
60x15
60x15
60x15

Post-workout: Phase8 (milk chocolate flavor) One scoop mixed with water

Time of workout: 1 hour

Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin

[ajdahlheimer]

Week 2
Day 4 (Cardio)

Pre-Workout: None

3.5 mile run (outdoors) ---Almost got hit by car at a crosswalk, soccer-mom not paying attention--thank God I slowed up/stopped at the last second. I basically ran into the side of her car.

Post-workout: None

Time of workout: 33 minutes

Other supps: Fish Oil/Omega-3's (2 soft gels) and a Multi-vitamin

[mirroroferised]

Is the car okay?

[ajdahlheimer]

Is the car okay?

Yeah, I hit it with my forearms to stop myself. She didn't get out to see if I was okay....

[ajdahlheimer]

Week 2
Day 5 (secondary chest/ab day)

Pre-Workout: None

Decline Bench Press (barbell)
260x12
260x12
260x12

Close-grip Bench Press (barbell)
210x12
210x12
210x12

Leg raises (while hanging from pull-up bar)
3 sets of 20

Post-workout: None

Time of workout: 25 minutes

Other supps: Fish Oil/Omega-3's (2 soft gels) and a Multi-vitamin

[GKC45]

Looks like you are making lots of that big money in here.

[ajdahlheimer]

Week 2
Day 6 (Cardio)

Pre-Workout: None

3.5 mile run (outdoors, warm out there today. Over 80 degrees. Beautiful. )

Post-workout: None

Time of workout: 33 minutes

Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin

[fittofattofit]

You've got huge mass showing in that pic .. arms and delts especially are huge but you've got great chest size as well. It's not surprising when you're not only benching and pressing weights that are bigger than most of our 1RMs but your are doing 12 rep sets
Any idea of what your average food intake is to maintain your size and activity level?

[Edman316]

AJ - Nice work! You are a beast. I have a 2 questions for you:

How many calories are you consuming per day?

Does the N.O. Xplode wear off after your workout? I'm considering trying it but I train late and go to bed 1.5 - 2 hours after. I don't want to take something that will keep me up all night.

Thanks.

[ajdahlheimer]

Week 3
Day 1 (Shoulders/Biceps)

(Got big plans this weekend, so had to skip my off-day and get right into Week 3 of my cycle)

Pre-Workout: N.O. Xplode (Grape flavor) 1.5 scoops

Seated Military Press (barbell) ---killed them
180x12
180x12
195x8
195x8

Seated Military Press (dumbbell)
60x12
60x12
60x12

Seated Preacher curls (EZ bar)
125x8
125x8
125x8

Standing Dumbbell curls
55x9 (each arm)
55x9 (each arm)
55x9 (each arm)

Upright Row (EZ bar)
175x10
175x10
175x10

Pull-ups
3 sets of 10

Trunk Rotators (with 45 pound plate)
3 sets of 50

Preacher curls (dumbbell)
45x10 (each arm)
45x10 (each arm)
45x10 (each arm)

Resistance Tube bands-OHP
3 sets of 15

Resistance Tube bands-Bent over row
3 sets of 15

Resistance Tube bands-Bicep curls
3 sets of 15 (each arm)

Post-workout: Phase8 (milk chocolate flavor) One scoop mixed with water

Time of workout: 1 hour and 30 minutes

Other supps: Fish Oil/Omega-3's (2 soft gels) and a Multi-vitamin

[ajdahlheimer]

Any idea of what your average food intake is to maintain your size and activity level?

I really don't know man, I've always kind of just eaten whatever I wanted---except was always way too cheap to buy fast food--so never ate it. I eat a lot of eggs, chicken, red meat, and fruit. Not sure of the calories, but I would wager it is a lot.

[ajdahlheimer]

AJ - Nice work! You are a beast. I have a 2 questions for you:

How many calories are you consuming per day?

I don't know. I'll have a couple eggs in the morning, a ton of fruit for lunch along with a chicken breast, and then a regular meal for dinner (spaghetti, tacos, chicken w/rice, hamburger helper, etc. i.e. whatever is easy to make for my 3 kids and I). I also take Phase8 3 times a week (after my bigger lifting days).

Does the N.O. Xplode wear off after your workout? I'm considering trying it but I train late and go to bed 1.5 - 2 hours after. I don't want to take something that will keep me up all night.

Thanks.

Yes, it wears off right at my workout, BUT I have a very high tolerance to caffeine/stims, since I drink a lot of coffee and have been know to have a vodka-Redbull (or 8 ).

[ajdahlheimer]

[Edman316]

I don't know. I'll have a couple eggs in the morning, a ton of fruit for lunch along with a chicken breast, and then a regular meal for dinner (spaghetti, tacos, chicken w/rice, hamburger helper, etc. i.e. whatever is easy to make for my 3 kids and I). I also take Phase8 3 times a week (after my bigger lifting days).





Yes, it wears off right at my workout, BUT I have a very high tolerance to caffeine/stims, since I drink a lot of coffee and have been know to have a vodka-Redbull (or 8 ).

Thanks AJ - bought some N.O. Xplode yesterday. Used it last night. Nice bump in my energy level without any side effects. I'm glad I read about it here. Been out of the game for 10+ years.

[ajdahlheimer]

Week 3
Day 2 (Chest)

Pre-Workout: None

Flat Bench Press (barbell)
265x12
265x12
280x8
280x8

Dumbbell Flies
55x12
55x12
55x12

Incline Bench Press (barbell)
190x12
190x12
205x8
205x8

Incline Bench Press (dumbbell)
60x10
60x10
60x10

Dips
3 sets of 20

Raised push-ups
3 sets of 20

Weighted Decline sit-ups (with 45 pound plate)
3 sets of 20

Trunk rotators (with 45 pound plate)
3 sets of 50

Resistance Tube bands-Butterflies
3 sets of 15

Resistance Tube bands-Pulls
3 sets of 15 (each arm)

Post-workout: Phase8 (milk chocolate flavor) One scoop mixed with water

Time of workout: 1 hour and 20 minutes

Other supps: Fish Oil/Omega-3's (2 soft gels) and a Multi-vitamin

[ajdahlheimer]

Week 3
Day 3 (Accessory Day)

Pre-Workout: N.O. Xplode (Grape flavor) 1.5 scoops

Dumbbell Tricep Kick-backs
45x10 (each arm)
45x10 (each arm)
45x10 (each arm)

Lateral raises (dumbbell)
50x10
50x10
50x10

Single arm tricep pulley
50x12 (each arm)
50x12 (each arm)
50x12 (each arm)


Shoulder shrugs (barbell)
275x15
275x15
275x15

Shoulder shrugs (dumbbell)
60x25
60x25
60x25

Pull-ups (hammer-grip)
3 sets of 10

Front raises (dumbbell)
40x10 (each arm)

Resistance Tube bands-Lateral raises
3 sets of 15

Resistance Tube bands-Behind head tricep extensions
3 sets of 15

Behind head tricep extensions (dumbbell)
60x15
60x15
60x15

Post-workout: Phase8 (milk chocolate flavor) One scoop mixed with water

Time of workout: 1 hour

Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin

[ajdahlheimer]

Week 3
Day 4 (Cardio)

Pre-Workout: None

3.5 mile run (outdoors; nice cool Fall day after raining earlier. Perfect running weather.)

Post-workout: None

Time of workout: 33 minutes

Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin

[ajdahlheimer]

Got some DOMS going on this morning in my legs from my run yesterday. Not sure what that is about. I never get sore.

Off-day coming up on Friday.

[ajdahlheimer]

Week 3
Day 5 (secondary chest/ab day)

Pre-Workout: None

Decline Bench Press (barbell)
260x12
260x12
260x12

Close-grip Bench Press (barbell)
210x12
210x12
210x12

Leg raises (while hanging from pull-up bar)
3 sets of 20

Post-workout: None

Time of workout: 25 minutes

Other supps: Fish Oil/Omega-3's (2 soft gels) and a Multi-vitamin