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  1. #3031
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 42
    Posts: 7,881
    Rep Power: 77235
    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

    5 mile treadmill walk with weighted vest

    Post-workout: None

    Time of workout: 85 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

  2. #3032
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 42
    Posts: 7,881
    Rep Power: 77235
    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: Cutler Nutrition - Fundamentals

    Landmine Rows with Lat-Blaster attachment +
    250x5
    250x5
    250x5

    Upright Rows - EZ Bar +
    185x5
    185x5
    185x5

    Seal Rows (Dumbbells)
    100x8
    100x8
    100x8

    Face-pulls (Rope)
    100x5
    100x5
    100x5

    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

  3. #3033
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 42
    Posts: 7,881
    Rep Power: 77235
    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: Cutler Nutrition - Fundamentals

    Incline Bench Press (Barbell)
    250x5
    250x5
    265x3
    265x3

    Bench Press (Swiss Bar) +
    245x5
    245x5
    245x5

    Incline Butterflies (Dumbbells)
    60x8
    60x8
    60x8

    Front Raises (Dumbbells)
    55x5
    55x5
    55x5

    Cable Curls from squatting position
    80x8
    80x8
    80x8

    Triceps Pulldown w/14" bar
    105x8
    105x8
    105x8

    Post-workout: None

    Time of workout: 1 hour

    Additional cardio: 3 mile treadmill walk

    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. #3034
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 42
    Posts: 7,881
    Rep Power: 77235
    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: Cutler Nutrition - Fundamentals

    20 minute skip-rope routine

    3 mile 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
    85x8
    85x8
    85x8

    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

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