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