AJ's Big Arms => Big Paychecks journal

**ajdahlheimer** · 06-09-2020, 05:51 AM

Week 3
Day 3 (Legs/Traps)

Pre-Workout: None

Back Squats
240x12
240x12
260x8
260x8

Hex Bar Shrugs
335x15
335x15
335x15

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

Post-workout: None

Time of workout: 40 minutes

Additional cardio: 20 minute skip-rope routine and 1 hour 20 minute outdoor walk

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

**ajdahlheimer** · 06-09-2020, 01:58 PM

Week 3
Day 4 (Back/Abs)

Pre-Workout: None

Hex Bar Dead lifts
280x12
280x12
300x8
300x8

Lat Pull-downs (wide-grip)
180x10
180x10
180x10

Seal Rows (Dumbbells)
60x12
60x12
60x12

Meadows Rows (Landmine)
70x10
70x10
70x10

Cable crunches
3 sets of 25 with 90 pounds

Wrist-Roller
3 sets of 5 with 10 pounds

Post-workout: None

Time of workout: 1 hour and 5 minutes

Additional cardio: 3 mile outdoor run

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

**ajdahlheimer** · 06-10-2020, 05:20 PM

Week 3
Day 5 (Light Legs/Shoulders/Bi's)

Pre-Workout: String cheese/Greek Yogurt

Back Squats
205x12
225x8
245x5
265x3

Standing OHP (Barbell)
140x12
140x12
155x8
155x8

Landmine Press
90x12
90x12
90x12

Standing OHP (Hex Bar)
135x12
135x12
135x12

Cable Curls (Rope)
90x10
90x10
90x10

Y-T-W-L's w/Rogue Lightweight bands

Post-workout: None

Time of workout: 1 hour

Additional cardio: 3 mile run

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

**ajdahlheimer** · 06-11-2020, 02:30 PM

Week 3
Day 6 (Cardio)

Pre-Workout: None

20 minute skip-rope routine and 3 mile outdoor run

Post-workout: None

Time of workout: 50 minutes

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

**ajdahlheimer** · 06-12-2020, 08:45 AM

Week 3
Day 7 (Cardio)

Pre-Workout: None

3.5 mile outdoor run

Post-workout: None

Time of workout: 34 minutes

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

Note: Fasted Cardio.

**ajdahlheimer** · 06-15-2020, 06:25 AM

Week 4
Day 1 (Legs/Back/Abs)

Pre-Workout: Egg sandwich

Back Squats
225x12
245x8
265x5
285x3

Landmine Rows with Lat-Blaster attachment
200x12
200x12
200x12

Seated Cable Rows
210x12
210x12
210x12

Bent over Rows (Hex Bar)
225x8
225x8
225x8

Decline sit-ups
3 sets of 40

Hanging leg raises
3 sets of 20

Post-workout: None

Time of workout: 1 hour and 10 minutes

Additional cardio: None

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

**ajdahlheimer** · 06-15-2020, 06:26 AM

Week 4
Day 2 (Chest/Shoulders)

Pre-Workout: None

Incline Bench Press (Barbell)
200x12
200x12
215x8
215x8

Flat Bench Press (Swiss Bar-Medium Grip)
170x12
170x12
170x12

Military Press (Dumbbells)
60x12
60x12
60x12

Lateral Raises (Dumbbells)
35x12
35x12
35x12

Neutral-grip Pull-ups
BWx10
BWx10
BWx10

Raised Push-ups
BWx25
BWx25
BWx25

Y-T-W-L's w/Rogue Lightweight bands

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), and a Multi-vitamin

**ajdahlheimer** · 06-15-2020, 03:45 PM

Week 4
Day 3 (Legs/Traps)

Pre-Workout: None

Back Squats
240x12
240x12
260x8
260x8

Hex Bar Shrugs
335x15
335x15
335x15

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

Post-workout: Gold Standard 100% Whey Protein (1.5 scoops Extreme Milk Chocolate flavor)

Time of workout: 40 minutes

Additional cardio: 20 minute skip-rope routine and 3 mile outdoor run

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

**ajdahlheimer** · 06-17-2020, 05:06 AM

Week 4
Day 4 (Back/Abs)

Pre-Workout: None

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

Lat Pull-downs (wide-grip)
180x10
180x10
180x10

Seal Rows (Dumbbells)
60x12
60x12
60x12

Single Arm Rows (Landmine)
75x10
75x10
75x10

Cable crunches
3 sets of 25 with 90 pounds

Wrist-Roller
3 sets of 5 with 10 pounds

Post-workout: None

Time of workout: 1 hour and 5 minutes

Additional cardio: 3 mile outdoor run

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

**ajdahlheimer** · 06-18-2020, 05:22 AM

Week 4
Day 5 (Light Legs/Shoulders/Bi's)

Pre-Workout: String cheese/Greek Yogurt

Back Squats
205x12
225x8
245x5
265x3

Standing OHP (Barbell)
140x12
140x12
155x8
155x8

Landmine Press
90x12
90x12
90x12

Standing OHP (Hex Bar)
135x12
135x12
135x12

Cable Curls (Rope)
90x10
90x10
90x10

Y-T-W-L's w/Rogue Lightweight bands

Post-workout: None

Time of workout: 1 hour

Additional cardio: 3 mile run

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

**ajdahlheimer** · 06-18-2020, 02:05 PM

Week 4
Day 6 (Cardio)

Pre-Workout: None

20 minute skip-rope routine and 3 mile outdoor run

Post-workout: None

Time of workout: 50 minutes

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

**ajdahlheimer** · 06-19-2020, 06:01 AM

Week 4
Day 7 (Cardio)

Pre-Workout: None

3.5 mile outdoor run

Post-workout: None

Time of workout: 32 minutes

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

Note: Fasted Cardio.

**ajdahlheimer** · 06-20-2020, 09:56 AM

Week 5
Day 1 (Legs/Back/Abs)

Pre-Workout: None

Back Squats
225x12
245x8
265x5
285x3

Landmine Rows with Lat-Blaster attachment
215x8
215x8
215x8

Seated Cable Rows
230x8
230x8
230x8

Bent over Rows (Hex Bar)
205x8
205x8
205x8

Decline sit-ups
3 sets of 40

Hanging leg raises
3 sets of 20

Post-workout: None

Time of workout: 1 hour and 10 minutes

Additional cardio: None

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

**ajdahlheimer** · 06-21-2020, 10:03 AM

Week 5
Day 2 (Chest/Shoulders)

Pre-Workout: Bacon & Eggs

Incline Bench Press (Barbell) +
215x8
215x8
230x5
230x5

Flat Bench Press (Swiss Bar-Medium Grip) +
185x8
185x8
185x8

Military Press (Dumbbells)
60x12
60x12
60x12

Lateral Raises (Dumbbells)
40x10
40x10
40x10

Neutral-grip Pull-ups
BWx10
BWx10
BWx10

Raised Push-ups
BWx25
BWx25
BWx25

Y-T-W-L's w/Rogue Lightweight bands

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), and a Multi-vitamin

Note: Neighbor guy came and lifted with me for this. He is gonna be hurting tomorrow.

**ajdahlheimer** · 06-22-2020, 01:36 PM

Week 5
Day 3 (Legs/Traps)

Pre-Workout: None

Back Squats
265x8
265x8
285x5
285x5

Hex Bar Shrugs
335x15
335x15
335x15

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

Post-workout: None

Time of workout: 40 minutes

Additional cardio: 20 minute skip-rope routine and 3 mile outdoor run

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

**ajdahlheimer** · 06-23-2020, 08:27 AM

Week 5
Day 4 (Back/Abs)

Pre-Workout: None

Hex Bar Dead lifts
310x8
310x8
330x5
330x5

Lat Pull-downs (wide-grip)
180x10
180x10
180x10

Seal Rows (Dumbbells)
60x12
60x12
60x12

Meadows Rows (Landmine)
80x10
80x10
80x10

Cable crunches
3 sets of 25 with 90 pounds

Wrist-Roller
3 sets of 5 with 10 pounds

Post-workout: None

Time of workout: 1 hour and 5 minutes

Additional cardio: 3 mile outdoor run

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

**ajdahlheimer** · 06-24-2020, 12:19 PM

Week 5
Day 5 (Light Legs/Shoulders/Bi's)

Pre-Workout: String cheese/Greek Yogurt

Back Squats
205x12
225x8
245x5
265x3

Standing OHP (Barbell) +
155x8
155x8
170x5
170x5

Landmine Press
105x8
105x8
105x8

Standing OHP (Hex Bar)
150x8
150x8
150x8

Cable Curls (Rope)
95x10
95x10
95x10

Y-T-W-L's w/Rogue Lightweight bands

Post-workout: None

Time of workout: 1 hour

Additional cardio: 3 mile run

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

**ajdahlheimer** · 06-25-2020, 12:37 PM

Week 5
Day 6 (Cardio)

Pre-Workout: None

20 minute skip-rope routine and 1 hour and 20 minute outdoor walk.

Post-workout: None

Time of workout: 1 hour 40 minutes

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

**ajdahlheimer** · 06-26-2020, 04:50 AM

Week 5
Day 7 (Cardio)

Pre-Workout: None

3.5 mile outdoor run

Post-workout: None

Time of workout: 33 minutes

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

Note: Fasted Cardio.

**ajdahlheimer** · 06-29-2020, 05:11 AM

Week 6
Day 1 (Legs/Back/Abs)

Pre-Workout: None

Back Squats
225x12
245x8
265x5
285x3

Landmine Rows with Lat-Blaster attachment
215x8
215x8
215x8

Seated Cable Rows
230x8
230x8
230x8

Bent over Rows (Hex Bar)
205x8
205x8
205x8

Decline sit-ups
3 sets of 40

Hanging leg raises
3 sets of 20

Post-workout: None

Time of workout: 1 hour and 10 minutes

Additional cardio: None

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

**ajdahlheimer** · 06-29-2020, 05:12 AM

Week 6
Day 2 (Chest/Shoulders)

Pre-Workout: Sausage & Eggs

Incline Bench Press (Barbell) +
215x8
215x8
230x5
230x5

Flat Bench Press (Swiss Bar-Medium Grip) +
185x8
185x8
185x8

Military Press (Dumbbells)
60x12
60x12
60x12

Lateral Raises (Dumbbells)
40x10
40x10
40x10

Neutral-grip Pull-ups
BWx10
BWx10
BWx10

Raised Push-ups
BWx25
BWx25
BWx25

Y-T-W-L's w/Rogue Lightweight bands

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), and a Multi-vitamin

**ajdahlheimer** · 06-29-2020, 02:51 PM

Week 6
Day 3 (Legs/Traps)

Pre-Workout: None

Back Squats
265x8
265x8
285x5
285x5

Hex Bar Shrugs
335x15
335x15
335x15

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

Post-workout: None

Time of workout: 40 minutes

Additional cardio: 20 minute skip-rope routine and 1 hour 20 minute outdoor walk

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

**ajdahlheimer** · 07-01-2020, 04:10 AM

Week 6
Day 4 (Back/Abs)

Pre-Workout: None

Hex Bar Dead lifts +
310x8
310x8
330x5
330x5

Lat Pull-downs (wide-grip)
180x10
180x10
180x10

Seal Rows (Dumbbells)
60x12
60x12
60x12

Landmine Rows (Landmine)
80x10
80x10
80x10

Cable crunches
3 sets of 25 with 90 pounds

Wrist-Roller
3 sets of 5 with 10 pounds

Post-workout: None

Time of workout: 1 hour and 5 minutes

Additional cardio: None

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

**ajdahlheimer** · 07-01-2020, 01:10 PM

Week 6
Day 5 (Light Legs/Shoulders/Bi's)

Pre-Workout: String cheese/Greek Yogurt

Back Squats
205x12
225x8
245x5
265x3

Standing OHP (Barbell)
160x8
160x8
175x5
175x5

Landmine Press
105x8
105x8
105x8

Standing OHP (Hex Bar)
150x8
150x8
150x8

Cable Curls (Rope)
95x10
95x10
95x10

Y-T-W-L's w/Rogue Lightweight bands

Post-workout: None

Time of workout: 1 hour

Additional cardio: 3 mile run

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

Note: Real feel was 92 degrees during that run. Not fun.

**ajdahlheimer** · 07-02-2020, 01:32 PM

Week 6
Day 6 (Cardio)

Pre-Workout: None

20 minute skip-rope routine and 3 mile outdoor run

Post-workout: None

Time of workout: 50 minutes

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

Note: Another really really hot run.

**ajdahlheimer** · 07-04-2020, 05:39 AM

Week 6
Day 7 (Cardio)

Pre-Workout: None

3.5 mile outdoor run

Post-workout: None

Time of workout: 33 minutes

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

Note: Fasted Cardio.

**ajdahlheimer** · 07-06-2020, 05:25 AM

Week 7
Day 1 (Legs/Back/Abs)

Pre-Workout: None

Back Squats
225x12
245x8
265x5
285x3

Landmine Rows with Lat-Blaster attachment
220x8
220x8
21x8

Seated Cable Rows
230x8
230x8
230x8

Bent over Rows (Hex Bar)
205x8
205x8
205x8

Decline sit-ups
3 sets of 40

Hanging leg raises
3 sets of 20

Post-workout: None

Time of workout: 1 hour and 10 minutes

Additional cardio: None

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

**ajdahlheimer** · 07-06-2020, 05:26 AM

Week 7
Day 2 (Chest/Shoulders)

Pre-Workout: Egg sandwich

Incline Bench Press (Barbell) +
215x8
215x8
230x5
230x5

Flat Bench Press (Swiss Bar-Medium Grip) +
185x8
185x8
185x8

Military Press (Dumbbells)
60x12
60x12
60x12

Lateral Raises (Dumbbells)
40x10
40x10
40x10

Neutral-grip Pull-ups
BWx10
BWx10
BWx10

Raised Push-ups
BWx25
BWx25
BWx25

Y-T-W-L's w/Rogue Lightweight bands

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), and a Multi-vitamin

**ajdahlheimer** · 07-07-2020, 05:27 AM

Week 7
Day 3 (Legs/Traps)

Pre-Workout: None

Back Squats +
265x8
265x8
285x5
285x5

Hex Bar Shrugs
335x15
335x15
335x15

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

Post-workout: None

Time of workout: 40 minutes

Additional cardio: 20 minute skip-rope routine and 1 hour 20 minute outdoor walk

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

**ajdahlheimer** · 07-07-2020, 12:56 PM

Week 7
Day 4 (Back/Abs)

Pre-Workout: Banana, string cheese, Greek yogurt

Hex Bar Dead lifts
315x8
315x8
335x5
335x5

Lat Pull-downs (wide-grip)
180x10
180x10
180x10

Seal Rows (Dumbbells)
60x12
60x12
60x12

Meadows Rows (Landmine)
80x10
80x10
80x10

Cable crunches
3 sets of 25 with 90 pounds

Wrist-Roller
3 sets of 5 with 10 pounds

Post-workout: None

Time of workout: 1 hour

Additional cardio: 3 mile outdoor run

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

Thread: AJ's Big Arms => Big Paychecks journal

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