AJ's Big Arms => Big Paychecks journal

[ajdahlheimer]

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.

[ajdahlheimer]

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

[ajdahlheimer]

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

[ajdahlheimer]

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

[ajdahlheimer]

Week 11
Day 4 (Legs/Traps)

Pre-Workout: Cutler Nutrition - Fundamentals

Back Squats +
305x5
305x5
325x3
325x3

Hex Bar Shrugs
365x15
365x15
365x15

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

Crunches
3 sets of 40

Post-workout: None

Time of workout: 1 hour

Additional cardio: 3 mile walk

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

[ajdahlheimer]

Week 11
Day 5 (Back/Abs)

Pre-Workout: Cutler Nutrition - Fundamentals

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

Seated Pull-downs (Super Lat bar)
210x5
210x5
210x5

Landmine Rows
135x5
135x5
135x5

Seated Cable Rows with 14" bar
270x5
270x5
270x5

Cable crunches
3 sets of 25 with 100 pounds

Wrist-Roller
3 sets of 5 with 12.5 pounds

Post-workout: None

Time of workout: 1 hour

Additional cardio: 3 mile walk with weighted vest

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

[ajdahlheimer]

Week 11
Day 6 (Shoulders/Bi's/Tri's)

Pre-Workout: None

Military Press (Dumbbells)
90x5
90x5
90x5

Weighted Triceps Dips w/Fat Gripz
BW+25x20
BW+25x20
BW+25x20

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

Landmine Presses
120x5
120x5
120x5

Standing Dumbbell Curls w/Fat Gripz
50x8
50x8
50x8

Cable Triceps Extension (Rope)
105x8
105x8
105x8

Post-workout: None

Time of workout: 1 hour

Additional cardio: 20 minute skip-rope routine and 3 mile walk with weighted vest

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

[ajdahlheimer]

Week 11
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.

[ajdahlheimer]

Week 12
Day 1 (Back/abs)

Pre-Workout: Cutler Nutrition - Fundamentals

Landmine Rows with Lat-Blaster attachment
255x5
255x5
255x5

Upright Rows - EZ Bar
190x5
190x5
190x5

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

[ajdahlheimer]

Week 12
Day 2 (Chest/Shoulders)

Pre-Workout: None

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

Bench Press (Swiss Bar)
250x5
250x5
250x5

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: None

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

[ajdahlheimer]

Week 12
Day 3 (Cardio)

Pre-Workout: None

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

[ajdahlheimer]

Week 12
Day 4 (Legs/Traps)

Pre-Workout: Cutler Nutrition - Fundamentals

Back Squats
310x5
310x5
330x3
330x3

Hex Bar Shrugs
365x15
365x15
365x15

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

Crunches
3 sets of 40

Post-workout: None

Time of workout: 1 hour

Additional cardio: 3 mile walk w/weighted vest

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

[ajdahlheimer]

Week 12
Day 5 (Back/Abs)

Pre-Workout: Cutler Nutrition - Fundamentals

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

Seated Pull-downs (Super Lat bar)
210x5
210x5
210x5

Landmine Rows
135x5
135x5
135x5

Seated Cable Rows with 14" bar
270x5
270x5
270x5

Cable crunches
3 sets of 25 with 100 pounds

Wrist-Roller
3 sets of 5 with 12.5 pounds

Post-workout: None

Time of workout: 1 hour

Additional cardio: 3 mile walk with weighted vest

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

[ajdahlheimer]

Week 12
Day 6 (Shoulders/Bi's/Tri's)

Pre-Workout: None

Military Press (Dumbbells)
90x5
90x5
90x5

Weighted Triceps Dips w/Fat Gripz
BW+25x20
BW+25x20
BW+25x20

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

Landmine Presses
120x5
120x5
120x5

Standing Dumbbell Curls w/Fat Gripz
50x8
50x8
50x8

Cable Triceps Extension (Rope)
105x8
105x8
105x8

Post-workout: None

Time of workout: 1 hour

Additional cardio: 20 minute skip-rope routine and 5 mile walk

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

[ajdahlheimer]

Week 12
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.

[ajdahlheimer]

Deload this week before kicking off a fresh 12 week program....

[ajdahlheimer]

Kicking off a fresh new 12 week workout cycle. Changing some things up and trying some new lifts. Variety is key.

Week 1
Day 1

Pre-Workout: BPI Creatine - Fruit Punch flavor (1 scoop)

Pullups (Normal, Neutral, Reverse-Grip)
BWx10
BWx10
BWx10

Lat Pull-downs to mid-chest (Wide-Grip)
135x12
135x12
135x12

Reverse-Grip Bent Over Rows (Barbell) +
195x12
195x12
195x12

Rack Pulls +
285x12
285x12
285x12

Decline sit-ups
3 sets of 40

Hanging leg raises
3 sets of 20

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

[ajdahlheimer]

Week 1
Day 2 (Chest/Shoulders)

Pre-Workout: BPI Creatine - Fruit Punch flavor (1 scoop)

Bench Press w/Fat Gripz (Barbell) +
210x12
210x12
225x8
265x3

Incline Bench Press (Swiss Bar) +
165x12
165x12
165x12

Decline Butterflies (Dumbbells)
45x12
45x12
45x12

Front Raises (Dumbbells) +
35x12
35x12
35x12

Standing Curls w/Fat Gripz (EZ Bar) +
75x12
75x12
75x12

Seated French Press (EZ 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

[ajdahlheimer]

Week 1
Day 3 (Cardio)

Pre-Workout: None

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 Neutral-Grip Cable Rows +
100x12
100x12
100x12

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

[ajdahlheimer]

Week 1
Day 4 (Legs/Traps)

Pre-Workout: BPI Creatine - Fruit Punch flavor (1 scoop)

Back Squats +
230x12
230x12
250x8
250x8

Hex Bar Shrugs
345x15
345x15
345x15

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

Hanging Leg Raises
3 sets of 20

Post-workout: None

Time of workout: 1 hour

Additional cardio: 3 mile walk w/weighted vest

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

[ajdahlheimer]

Week 1
Day 5 (Back/Abs)

Pre-Workout: BPI Creatine - Fruit Punch flavor (1 scoop)

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

Reverse-Grip Lat Pull-downs to mid-chest
150x12
150x12
150x12

Meadows Rows (Landmine) +
80x12
80x12
80x12

Seal Rows (Dumbbells)
70x12
70x12
70x12

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 shoveling snow

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

[ajdahlheimer]

Week 1
Day 6 (Shoulders/Bi's/Tri's)

Pre-Workout: BPI Creatine - Fruit Punch flavor (1 scoop)

Standing Overhead Press (Swiss Bar) +
145x12
145x12
145x12

Weighted Chest Dips w/Fat Gripz
BW+30x20
BW+30x20
BW+30x20

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

Lateral Raises (Dumbbells)
35x12
35x12
35x12

Standing Hammer Curls w/Fat Gripz
40x12
40x12
40x12

Behind the neck Cable Triceps Extension (Rope) +
60x12
60x12
60x12

Post-workout: None

Time of workout: 1 hour

Additional cardio: 20 minute skip-rope routine and 3 mile walk with weighted vest

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

[ajdahlheimer]

Week 1
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.

[ajdahlheimer]

Week 2
Day 1

Pre-Workout: BPI Creatine - Fruit Punch flavor (1 scoop)

Pullups (Normal, Neutral, Reverse-Grip)
BWx10
BWx10
BWx10

Lat Pull-downs to mid-chest (Wide-Grip) +
140x12
140x12
140x12

Reverse-Grip Bent Over Rows (Barbell) +
205x12
205x12
205x12

Rack Pulls +
295x12
295x12
295x12

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

[ajdahlheimer]

Week 2
Day 2 (Chest/Shoulders)

Pre-Workout: BPI Creatine - Fruit Punch flavor (1 scoop)

Bench Press w/Fat Gripz (Barbell) +
215x12
215x12
230x8
230x8

Incline Bench Press (Swiss Bar) +
170x12
170x12
170x12

Decline Butterflies (Dumbbells)
45x12
45x12
45x12

Front Raises (Dumbbells)
40x12
40x12
40x12

Standing Curls w/Fat Gripz (EZ Bar) +
80x12
80x12
80x12

Seated French Press (EZ Bar) +
90x12
90x12
90x12

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

[ajdahlheimer]

Week 2
Day 3 (Cardio)

Pre-Workout: BPI Creatine - Fruit Punch flavor (1 scoop)

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 Neutral-Grip Cable Rows +
105x12
105x12
105x12

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

[ajdahlheimer]

Week 2
Day 4 (Legs/Traps)

Pre-Workout: BPI Creatine - Fruit Punch flavor (1 scoop)

Back Squats +
235x12
235x12
255x8
255x8

Hex Bar Shrugs
345x15
345x15
345x15

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

Hanging Leg Raises
3 sets of 20

Post-workout: None

Time of workout: 1 hour

Additional cardio: 3 mile walk w/weighted vest

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

[ajdahlheimer]

Week 2
Day 5 (Back/Abs)

Pre-Workout: BPI Creatine - Fruit Punch flavor (1 scoop)

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

Reverse-Grip Lat Pull-downs to mid-chest +
150x12
150x12
150x12

Meadows Rows (Landmine)
85x12
85x12
85x12

Seal Rows (Dumbbells) +
70x12
70x12
70x12

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: 5 mile walk

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

[ajdahlheimer]

Week 2
Day 6 (Shoulders/Bi's/Tri's)

Pre-Workout: BPI Creatine - Fruit Punch flavor (1 scoop)

Standing Overhead Press (Swiss Bar) +
150x12
150x12
150x12

Weighted Chest Dips w/Fat Gripz
BW+30x20
BW+30x20
BW+30x20

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

Lateral Raises (Dumbbells)
35x12
35x12
35x12

Standing Hammer Curls w/Fat Gripz
40x12
40x12
40x12

Behind the neck Cable Triceps Extension (Rope)
65x12
65x12
65x12

Post-workout: None

Time of workout: 1 hour

Additional cardio: 20 minute skip-rope routine and 3 mile walk with weighted vest

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

[ajdahlheimer]

Week 2
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.