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  1. #3121
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,566
    Rep Power: 102464
    ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000)
    ajdahlheimer is offline
    Week 11
    Day 6 (Shoulders/Bi's/Tri's)

    Pre-Workout: None

    Standing Overhead Press (Swiss Bar)
    200x5
    200x5
    200x5

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

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

    Lateral Raises (Dumbbells)
    50x6
    50x6
    50x6

    Standing Biceps Curls (Dumbbells)
    60x6
    60x6
    60x6

    Behind the neck Cable Triceps Extension (Rope)
    80x8
    80x8
    80x8

    Post-workout: None

    Time of workout: 1 hour

    Additional cardio: 20 minute skip-rope routine and 3.5 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
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  2. #3122
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,566
    Rep Power: 102464
    ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000)
    ajdahlheimer is offline
    Week 11
    Day 7 (Cardio)

    Pre-Workout: None

    3.4 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), 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
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  3. #3123
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,566
    Rep Power: 102464
    ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000)
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    Week 12
    Day 1

    Pre-Workout: None

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

    Lat Pull-downs to mid-chest (Wide-Grip)
    210x5
    210x5
    210x5

    Reverse-Grip Bent Over Rows (Barbell)
    275x5
    275x5
    275x5

    Rack Pulls
    415x5
    415x5
    415x5

    Decline sit-ups
    3 sets of 40

    Hanging leg raises
    3 sets of 20

    Post-workout: None

    Time of workout: 1 hour

    Additional cardio: 3.5 mile outdoor 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
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  4. #3124
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,566
    Rep Power: 102464
    ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000)
    ajdahlheimer is offline
    Week 12
    Day 2 (Chest/Shoulders)

    Pre-Workout: None

    Bench Press (Barbell)
    270x5
    270x5
    285x3
    285x3

    Incline Bench Press (Swiss Bar)
    230x5
    230x5
    230x5

    Decline Butterflies (Dumbbells)
    60x8
    60x8
    60x8

    Front Raises (Dumbbells)
    55x5
    55x5
    55x5

    Standing Curls w/Fat Gripz (EZ Bar)
    120x8
    120x8
    120x8

    Cable Push-downs (Rope)
    75x8
    75x8
    75x8

    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
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  5. #3125
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,566
    Rep Power: 102464
    ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000)
    ajdahlheimer is offline
    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 Neutral-Grip Cable Rows
    120x8
    120x8
    120x8

    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
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  6. #3126
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,566
    Rep Power: 102464
    ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000)
    ajdahlheimer is offline
    Week 12
    Day 4 (Legs/Traps)

    Pre-Workout: None

    Back Squats
    315x5
    315x5
    335x3
    335x3
    350x1

    Hex Bar Shrugs
    365x15
    365x15
    365x15

    Single Arm Shrugs - Hex Bar
    150x15
    150x15
    150x15

    Hanging Leg Raises
    3 sets of 20

    Post-workout: None

    Time of workout: 1 hour

    Additional cardio: 4 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

  7. #3127
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,566
    Rep Power: 102464
    ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000)
    ajdahlheimer is offline
    Took a few 43rd Birthday videos:







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    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  8. #3128
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,566
    Rep Power: 102464
    ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000)
    ajdahlheimer is offline
    Week 12
    Day 5 (Back/Abs)

    Pre-Workout: None

    Hex Bar Dead lifts
    385x5
    385x5
    405x3
    405x3

    Reverse-Grip Lat Pull-downs to mid-chest
    225x5
    225x5
    225x5

    Meadows Rows (Landmine)
    135x5
    135x5
    135x5

    Seal Rows (Dumbbells)
    105x6
    105x6
    105x6

    Cable crunches
    3 sets of 25 with 105 pounds

    Wrist-Roller
    3 sets of 5 with 12.5 pounds

    Post-workout: None

    Time of workout: 1 hour

    Additional cardio: 3.5 mile walk w/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
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  9. #3129
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,566
    Rep Power: 102464
    ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000)
    ajdahlheimer is offline
    Week 12
    Day 6 (Shoulders/Bi's/Tri's)

    Pre-Workout: None

    Standing Overhead Press (Swiss Bar)
    200x5
    200x5
    200x5

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

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

    Lateral Raises (Dumbbells)
    50x6
    50x6
    50x6

    Standing Biceps Curls (Dumbbells)
    60x6
    60x6
    60x6

    Behind the neck Cable Triceps Extension (Rope)
    80x8
    80x8
    80x8

    Post-workout: None

    Time of workout: 1 hour

    Additional cardio: 20 minute skip-rope routine and 3.5 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
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  10. #3130
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,566
    Rep Power: 102464
    ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000)
    ajdahlheimer is offline
    Week 12
    Day 7 (Cardio)

    Pre-Workout: None

    3.4 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), 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
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  11. #3131
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,566
    Rep Power: 102464
    ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000)
    ajdahlheimer is offline
    On deload this week. Starting a whole new program after that.
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  12. #3132
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,566
    Rep Power: 102464
    ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000)
    ajdahlheimer is offline
    Kicking off a whole new program (doggcrapp style) focusing on less volume/sets and more rest pause stuff.

    Cycle 1 - A1

    Pre-Workout: None

    Dumbbell Flies - Rest-Pause-reps
    45x15
    45x15

    Bradford Press - Rest-Pause-reps
    95x15
    95x15

    Close-Grip Bench Press - Rest-Pause-reps
    145x19
    145x19

    Weighted Pull-ups
    BW+15x13
    BW+15x12

    Landmine Rows w/Lat-Blaster attachment - Rest-Pause-reps
    170x11
    170x11

    Decline Sit-ups
    BWx40
    BWx40
    BWx40

    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
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  13. #3133
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,566
    Rep Power: 102464
    ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000)
    ajdahlheimer is offline
    Cycle 1 - B1

    Pre-Workout: None

    Cable Curls from squatting position - Rest-Pause-reps
    70x12
    70x12

    Wrist-Roller
    2 sets of 5 with 12.5 pounds


    Landmine Squats
    135x6
    135x6

    Good Mornings
    135x15
    135x15

    Single Arm Shrugs w/Hex Bar - Rest-Pause-reps
    145x15
    145x15

    Hanging Leg Raises
    BWx20
    BWx20
    BWx20

    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
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  14. #3134
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,566
    Rep Power: 102464
    ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000)
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    Cycle 1 - A2

    Pre-Workout: None

    Flat Bench Press - Rest-Pause-reps
    185x13
    185x13

    Military Press - Rest-Pause-reps
    115x15
    115x15

    Overhead Triceps Extensions (Dumbbells) - Rest-Pause-reps
    50x20
    50x20

    Lat Pulldown w/Super Lat Bar - Rest-Pause-reps
    120x15
    120x15

    Landmine Rows w/Neutral Grip - Rest-Pause-reps
    160x10
    160x10
    160x10

    Decline weighted sit-up's
    BW+45x30
    BW+45x30
    BW+45x30

    Post-workout: None

    Time of workout: 1 hour

    Additional cardio: 3.5 mile outdoor 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
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  15. #3135
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,566
    Rep Power: 102464
    ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000)
    ajdahlheimer is offline
    Cycle 1 - B2

    Pre-Workout: Banana

    Barbell Curls w/Fat Gripz - Rest-Pause-reps
    95x13
    95x13

    Hammer Curls (Dumbbells)
    45x15
    45x15

    Back Squats
    265x10
    265x10
    135x20 (widow maker)

    Rack Pulls - Rest-Pause-reps
    315x15
    315x15

    Barbell Shrugs - Rest-Pause-reps
    365x15
    365x15

    Post-workout: None

    Time of workout: 1 hour

    Additional cardio: 20 minute skip-rope routine and 4.5 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
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  16. #3136
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,566
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    Cycle 1 - A3

    Pre-Workout: Smoothie

    Inclined Bench Press - Rest-Pause-reps
    150x13
    150x13

    Upright Row w/EZ Bar - Rest-Pause-reps
    115x20
    115x20

    Weighted Triceps Dips - Rest-Pause-reps
    BW+25x15
    BW+25x15

    Seated Neutral-Grip Pulldowns - Rest-Pause-reps
    120x15
    120x15

    Hex Bar Deadlifts
    345x8
    345x8


    Post-workout: None

    Time of workout: 1 hour

    Additional cardio: 20 minute skip-rope routine and 3.5 mile outdoor walk w/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

  17. #3137
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,566
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    Cycle 1 - B3

    Pre-Workout: None

    Dumbbell Curls - Rest-Pause-reps
    45x13
    45x13

    Wrist Curls (Dumbbells)
    45x28
    45x28

    Dumbbell Lunges
    50x6
    50x6

    Romanian Deadlifts
    225x15
    225x15

    Hex Bar Shrugs - Rest-Pause-reps
    345x15
    345x15

    Post-workout: None

    Time of workout: 1 hour

    Additional cardio: 4.5 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
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  18. #3138
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,566
    Rep Power: 102464
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    Cycle 1 - Cardio

    Pre-Workout: None

    3.6 mile outdoor run

    Post-workout: None

    Time of workout: 35 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

  19. #3139
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,566
    Rep Power: 102464
    ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000)
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    Cycle 2 - A1

    Pre-Workout: None

    Dumbbell Flies - Rest-Pause-reps +
    45x15
    45x15

    Bradford Press - Rest-Pause-reps +
    100x15
    100x15

    Close-Grip Bench Press - Rest-Pause-reps
    145x19
    145x19

    Weighted Pull-ups
    BW+15x13
    BW+15x12

    Landmine Rows w/Lat-Blaster attachment - Rest-Pause-reps +
    175x11
    175x11

    Decline Sit-ups
    BWx40
    BWx40
    BWx40

    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
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  20. #3140
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,566
    Rep Power: 102464
    ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000)
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    Cycle 2 - B1

    Pre-Workout: None

    Cable Curls from squatting position - Rest-Pause-reps
    70x12
    70x12

    Wrist-Roller
    2 sets of 5 with 12.5 pounds


    Landmine Squats
    135x6
    135x6

    Good Mornings
    135x15
    135x15

    Single Arm Shrugs w/Hex Bar - Rest-Pause-reps
    145x15
    145x15

    Hanging Leg Raises
    BWx20
    BWx20
    BWx20

    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

  21. #3141
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,566
    Rep Power: 102464
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    Cycle 2 - A2

    Pre-Workout: None

    Flat Bench Press - Rest-Pause-reps
    190x13
    190x13

    Military Press - Rest-Pause-reps
    115x15
    115x15

    Overhead Triceps Extensions (Dumbbells) - Rest-Pause-reps
    50x20
    50x20

    Lat Pulldown w/Super Lat Bar - Rest-Pause-reps
    120x15
    120x15

    Landmine Rows w/Neutral Grip - Rest-Pause-reps
    160x10
    160x10
    160x10

    Decline weighted sit-up's
    BW+45x30
    BW+45x30
    BW+45x30

    Post-workout: None

    Time of workout: 1 hour

    Additional cardio: 1 mile outdoor 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

  22. #3142
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,566
    Rep Power: 102464
    ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000)
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    Cycle 2 - B2

    Pre-Workout: None

    Barbell Curls w/Fat Gripz - Rest-Pause-reps
    100x13
    100x13

    Hammer Curls (Dumbbells) +
    45x15
    45x15

    Back Squats
    275x8
    275x9
    135x20 (widow maker) +

    Rack Pulls - Rest-Pause-reps
    315x15
    315x15

    Barbell Shrugs - Rest-Pause-reps
    365x15
    365x15

    Post-workout: None

    Time of workout: 1 hour

    Additional cardio: 4.5 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

  23. #3143
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,566
    Rep Power: 102464
    ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000)
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    Cycle 2 - A3

    Pre-Workout: None

    Inclined Bench Press - Rest-Pause-reps
    155x13
    155x14

    Upright Row w/EZ Bar - Rest-Pause-reps
    120x20
    120x20

    Weighted Triceps Dips - Rest-Pause-reps
    BW+25x15
    BW+25x15

    Seated Neutral-Grip Pulldowns - Rest-Pause-reps
    125x15
    125x15

    Hex Bar Deadlifts
    345x8
    345x8


    Post-workout: None

    Time of workout: 1 hour

    Additional cardio: 20 minute skip-rope routine and 3.5 mile outdoor walk w/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

  24. #3144
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,566
    Rep Power: 102464
    ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000)
    ajdahlheimer is offline
    Cycle 2 - B3

    Pre-Workout: None

    Dumbbell Curls - Rest-Pause-reps
    45x13
    45x14

    Wrist Curls (Dumbbells)
    45x30
    45x30

    Dumbbell Lunges
    50x7
    50x7

    Romanian Deadlifts
    230x15
    230x15

    Hex Bar Shrugs - Rest-Pause-reps
    345x15
    345x15

    Post-workout: None

    Time of workout: 1 hour

    Additional cardio: 20 minute skip-rope routine and 3.5 mile outdoor 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

  25. #3145
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,566
    Rep Power: 102464
    ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000)
    ajdahlheimer is offline
    Cycle 2 - Cardio

    Pre-Workout: None

    3.6 mile outdoor run

    Post-workout: None

    Time of workout: 35 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

  26. #3146
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,566
    Rep Power: 102464
    ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000)
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    Cycle 3 - A1

    Pre-Workout: BAcon & Eggs

    Dumbbell Flies - Rest-Pause-reps
    50x15
    50x15

    Bradford Press - Rest-Pause-reps +
    105x15
    105x15

    Close-Grip Bench Press - Rest-Pause-reps +
    150x19
    150x19

    Weighted Pull-ups
    BW+15x13
    BW+15x12

    Landmine Rows w/Lat-Blaster attachment - Rest-Pause-reps +
    180x12
    180x12

    Decline Sit-ups
    BWx40
    BWx40
    BWx40

    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

  27. #3147
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,566
    Rep Power: 102464
    ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000)
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    Cycle 3 - B1

    Pre-Workout: Egg Sandwich

    Cable Curls from squatting position - Rest-Pause-reps
    70x12
    70x12

    Wrist-Roller
    2 sets of 5 with 12.5 pounds

    Landmine Squats
    135x6
    135x6

    Good Mornings +
    135x15
    135x15

    Single Arm Shrugs w/Hex Bar - Rest-Pause-reps
    145x15
    145x15

    Hanging Leg Raises
    BWx20
    BWx20
    BWx20

    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

  28. #3148
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,566
    Rep Power: 102464
    ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000)
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    Cycle 3 - A2

    Pre-Workout: None

    Flat Bench Press - Rest-Pause-reps
    195x13
    195x13

    Military Press - Rest-Pause-reps +
    115x15
    115x15

    Overhead Triceps Extensions (Dumbbells) - Rest-Pause-reps +
    50x20
    50x20

    Lat Pulldown w/Super Lat Bar - Rest-Pause-reps +
    125x15
    125x15

    Landmine Rows w/Neutral Grip - Rest-Pause-reps +
    170x10
    170x10
    170x10

    Decline weighted sit-up's
    BW+45x30
    BW+45x30
    BW+45x30

    Post-workout: None

    Time of workout: 1 hour

    Additional cardio: 4.5 mile outdoor 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
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  29. #3149
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
    Posts: 8,566
    Rep Power: 102464
    ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000) ajdahlheimer has a reputation beyond repute. Second best rank possible! (+100000)
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    Cycle 3 - B2

    Pre-Workout: None

    Barbell Curls w/Fat Gripz - Rest-Pause-reps
    105x13
    105x13

    Hammer Curls (Dumbbells)
    50x15
    50x15

    Back Squats
    275x8
    275x8
    135x20 (widow maker)

    Rack Pulls - Rest-Pause-reps
    320x15
    320x15

    Barbell Shrugs - Rest-Pause-reps
    365x15
    365x15

    YTWL's w/lightweight bands

    Post-workout: None

    Time of workout: 1 hour

    Additional cardio: 20 minute skip-rope routine and 3.5 mile outdoor walk

    Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
    Last edited by ajdahlheimer; 06-08-2023 at 04:32 AM.
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  30. #3150
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 43
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    Cycle 3 - A3

    Pre-Workout: None

    Inclined Bench Press - Rest-Pause-reps
    155x14
    155x14

    Upright Row w/EZ Bar - Rest-Pause-reps
    125x20
    125x20

    Weighted Triceps Dips - Rest-Pause-reps +
    BW+25x15
    BW+25x15

    Seated Neutral-Grip Pulldowns - Rest-Pause-reps +
    130x15
    130x15

    Hex Bar Deadlifts
    350x8
    350x8

    Post-workout: None

    Time of workout: 1 hour

    Additional cardio: 3.5 mile outdoor walk w/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

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