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  1. #3031
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 42
    Posts: 7,889
    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: 7,889
    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: 7,889
    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: 7,889
    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

  5. #3035
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 42
    Posts: 7,889
    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 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
    Epic Beard Man crew

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

  6. #3036
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 42
    Posts: 7,889
    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 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
    Epic Beard Man crew

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

  7. #3037
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 42
    Posts: 7,889
    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 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
    Epic Beard Man crew

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

  8. #3038
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 42
    Posts: 7,889
    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 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

  9. #3039
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 42
    Posts: 7,889
    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 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
    Epic Beard Man crew

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

  10. #3040
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 42
    Posts: 7,889
    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 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
    Epic Beard Man crew

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

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