AJ's Big Arms => Big Paychecks journal

**ajdahlheimer** · 10-22-2022, 10:06 AM

Week 10
Day 1 (Back/abs)

Pre-Workout: None

Landmine Rows with neutral v-grip
235x5
235x5
235x5

Lat Pull-downs
200x5
200x5
200x5

Seated Cable Rows w/neutral grip Super Lat-bar +
235x5
235x5
235x5

Squeeze Press (Dumbbells)
60x12
60x12
60x12

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** · 10-24-2022, 05:05 AM

Week 10
Day 2 (Chest/Shoulders)

Pre-Workout: None

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

Incline Bench Press (Swiss Bar) +
215x5
215x5
215x5

Butterflies (Dumbbells)
60x8
60x8
60x8

Bradford Presses +
180x5
180x5
180x5

Hammer Curls (Dumbbells)
50x10
50x10
50x10

Triceps Pulldown w/14" bar
100x8
100x8
100x8

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** · 10-25-2022, 06:04 AM

Week 10
Day 3 (Cardio)

Pre-Workout: None

20 minute skip-rope routine

1 hour walk with weighted vest

Y-T-W-L's with light weight bands

Weighted Pullup's (neutral-grip)
BW+25x10
BW+25x10
BW+25x10

Hanging Leg Raises
BWx20
BWx20
BWx20

Banded Bench Press
135x8+100 pound band
185x8+100 pound band
225x8+100 pound band

Standing Single Arm Cable Rows
70x8
70x8
70x8

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** · 10-26-2022, 05:01 AM

Week 10
Day 4 (Legs/Traps)

Pre-Workout: None

Back Squats
305x5
305x5
325x3
325x3

Hex Bar Shrugs
350x15
350x15
350x15

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

Hammer-grip Incline Bench Press (Dumbbell)
60x12
60x12
60x12

Post-workout: None

Time of workout: 1 hour

Additional cardio: 1 hour 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** · 10-27-2022, 04:47 AM

Week 10
Day 5 (Back/Abs)

Pre-Workout: None

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

Seated Pull-downs (neutral v-grip)
195x5
195x5
195x5

Meadows Rows w/Landmine +
110x5
110x5
110x5

Lateral Raises (Dumbbells)
45x6
45x6
45x6

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: 1 hour 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** · 10-28-2022, 03:19 AM

Week 10
Day 6 (Shoulders/Bi's/Tri's)

Pre-Workout: None

Standing Overhead Press (Barbell)
195x5
195x5
210x3
210x3

Weighted Dips
BW+25x20
BW+25x20
BW+25x20

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

Arnold Presses
60x6
60x6
60x6

Standing Dumbbell Curls
60x6
60x6
60x6

Single Arm Triceps Extension (cable)
60x5
60x5
60x5

Post-workout: None

Time of workout: 1 hour

Additional cardio: 20 minute skip-rope routine and 1 hour 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** · 10-30-2022, 05:20 PM

Week 10
Day 7 (Cardio)

Pre-Workout: None

4.5 mile treadmill walk

Post-workout: None

Time of workout: 75 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** · 10-30-2022, 05:21 PM

Week 11
Day 1 (Back/abs)

Pre-Workout: None

Landmine Rows with neutral v-grip
235x5
235x5
235x5

Lat Pull-downs
200x5
200x5
200x5

Seated Cable Rows w/neutral grip Super Lat-bar +
240x5
240x5
240x5

Squeeze Press (Dumbbells)
60x12
60x12
60x12

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** · 10-30-2022, 05:24 PM

Week 11
Day 2 (Chest/Shoulders)

Pre-Workout: None

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

Incline Bench Press (Swiss Bar)
220x5
220x5
220x5

Butterflies (Dumbbells)
60x8
60x8
60x8

Bradford Presses
185x5
185x5
185x5

Hammer Curls (Dumbbells)
55x10
55x10
55x10

Triceps Pulldown w/14" bar
100x8
100x8
100x8

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** · 11-01-2022, 04:44 AM

Week 11
Day 3 (Cardio)

Pre-Workout: None

20 minute skip-rope routine

1 hour walk with weighted vest

Y-T-W-L's with light weight bands

Weighted Pullup's (neutral-grip)
BW+25x10
BW+25x10
BW+25x10

Hanging Leg Raises
BWx20
BWx20
BWx20

Banded Bench Press
135x8+100 pound band
185x8+100 pound band
225x8+100 pound band

Standing Single Arm Cable Rows
70x8
70x8
70x8

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** · 11-02-2022, 05:29 AM

Week 11
Day 4 (Legs/Traps)

Pre-Workout: None

Back Squats +
305x5
305x5
325x3
325x3

Hex Bar Shrugs +
350x15
350x15
350x15

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

Hammer-grip Incline Bench Press (Dumbbell)
60x12
60x12
60x12

Post-workout: None

Time of workout: 1 hour

Additional cardio: 1 hour 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** · 11-03-2022, 04:43 AM

Week 11
Day 5 (Back/Abs)

Pre-Workout: None

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

Seated Pull-downs (neutral v-grip) +
200x5
200x5
200x5

Meadows Rows w/Landmine +
115x5
115x5
115x5

Lateral Raises (Dumbbells)
45x6
45x6
45x6

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: 1 hour 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** · 11-04-2022, 05:24 AM

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

Pre-Workout: None

Standing Overhead Press (Barbell) +
195x5
195x5
210x3
210x3

Weighted Dips
BW+25x20
BW+25x20
BW+25x20

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

Arnold Presses
60x6
60x6
60x6

Standing Dumbbell Curls
60x6
60x6
60x6

Single Arm Triceps Extension (cable)
60x5
60x5
60x5

Post-workout: None

Time of workout: 1 hour

Additional cardio: 20 minute skip-rope routine and 1 hour 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** · 11-05-2022, 01:46 PM

Week 11
Day 7 (Cardio)

Pre-Workout: None

4.5 mile treadmill walk

Post-workout: None

Time of workout: 75 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** · 11-05-2022, 01:47 PM

Week 12
Day 1 (Back/abs)

Pre-Workout: None

Landmine Rows with neutral v-grip
235x5
235x5
235x5

Lat Pull-downs
200x5
200x5
200x5

Seated Cable Rows w/neutral grip Super Lat-bar
24x5
245x5
245x5

Squeeze Press (Dumbbells)
60x12
60x12
60x12

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** · 11-07-2022, 07:36 AM

Week 12
Day 2 (Chest/Shoulders)

Pre-Workout: None

Bench Press (Barbell)
275x5
275x5
290x3
290x3

Incline Bench Press (Swiss Bar)
220x5
220x5
220x5

Butterflies (Dumbbells)
60x8
60x8
60x8

Bradford Presses
185x5
185x5
185x5

Hammer Curls (Dumbbells)
55x10
55x10
55x10

Triceps Pulldown w/14" bar
100x8
100x8
100x8

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

Note: Haven't benched that heavy in a long time. Felt good.

**ajdahlheimer** · 11-08-2022, 05:01 AM

Week 12
Day 3 (Cardio)

Pre-Workout: None

20 minute skip-rope routine

1 hour walk with weighted vest

Y-T-W-L's with light weight bands

Weighted Pullup's (neutral-grip)
BW+25x10
BW+25x10
BW+25x10

Hanging Leg Raises
BWx20
BWx20
BWx20

Banded Bench Press
135x8+100 pound band
185x8+100 pound band
225x8+100 pound band

Standing Single Arm Cable Rows
70x8
70x8
70x8

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** · 11-09-2022, 04:23 AM

Week 12
Day 4 (Legs/Traps)

Pre-Workout: None

Back Squats
310x5
310x5
330x3
330x3

Hex Bar Shrugs
355x15
355x15
355x15

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

Hammer-grip Incline Bench Press (Dumbbell)
60x12
60x12
60x12

Post-workout: None

Time of workout: 1 hour

Additional cardio: 1 hour 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** · 11-10-2022, 04:37 AM

Week 12
Day 5 (Back/Abs)

Pre-Workout: None

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

Seated Pull-downs (neutral v-grip)
210x5
210x5
210x5

Meadows Rows w/Landmine
120x5
120x5
120x5

Lateral Raises (Dumbbells)
45x6
45x6
45x6

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: 1 hour 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** · 11-11-2022, 05:47 AM

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

Pre-Workout: None

Standing Overhead Press (Barbell)
200x5
200x5
215x3
215x3

Weighted Dips
BW+25x20
BW+25x20
BW+25x20

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

Arnold Presses
60x6
60x6
60x6

Standing Dumbbell Curls
60x6
60x6
60x6

Single Arm Triceps Extension (cable)
60x5
60x5
60x5

Post-workout: None

Time of workout: 1 hour

Additional cardio: 20 minute skip-rope routine and 1 hour 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** · 11-15-2022, 05:15 AM

Week 12
Day 7 (Cardio)

Pre-Workout: None

4.5 mile treadmill walk

Post-workout: None

Time of workout: 75 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** · 11-15-2022, 05:15 AM

On deload this week. Just some cardio and light lifting.

**ajdahlheimer** · 11-20-2022, 06:12 AM

Kicking off a fresh new 12 week workout program after a 1 week deload:

Week 1
Day 1 (Back/abs)

Pre-Workout: None

Landmine Rows with Lat-Blaster attachment +
175x12
175x12
175x12

Upright Rows - EZ Bar +
120x12
120x12
120x12

Seal Rows (Dumbbells) +
60x12
60x12
60x12

Face-pulls (Rope) +
70x12
700x12
70x12

Decline sit-ups
3 sets of 40

Hanging leg raises
3 sets of 20

Post-workout: None

Time of workout: 1 hour

Additional cardio: 2.5 mile walk on treadmill

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

**ajdahlheimer** · 11-21-2022, 04:38 AM

Week 1
Day 2 (Chest/Shoulders)

Pre-Workout: Egg Sandwich

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

Bench Press (Swiss Bar)
215x12
215x12
215x12

Incline Butterflies (Dumbbells)
50x12
50x12
50x12

Front Raises (Dumbbells)
35x12
35x12
35x12

Cable Curls from squatting position
75x10
75x10
75x10

Triceps Pulldown w/14" 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** · 11-22-2022, 12:33 PM

Week 1
Day 3 (Cardio)

Pre-Workout: None

20 minute skip-rope routine

1 hour 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
70x8
70x8
70x8

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** · 11-23-2022, 04:58 AM

Week 1
Day 4 (Legs/Traps)

Pre-Workout: None

Back Squats
235x12
235x12
255x8
255x8

Hex Bar Shrugs
345x15
345x15
345x15

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

Crunches
40x3
40x3
40x3

Post-workout: None

Time of workout: 1 hour

Additional cardio: 1 hour 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** · 11-24-2022, 04:47 AM

Week 1
Day 5 (Back/Abs)

Pre-Workout: None

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

Seated Pull-downs (Super Lat bar) +
150x12
150x12
150x12

Landmine Rows
90x12
90x12
90x12

Leg Raises +
BWx10
BWx10
BWx10

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 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** · 11-25-2022, 09:19 AM

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

Pre-Workout: None

Military Press (Dumbells)
70x12
70x12
70x12

Weighted Triceps Dips
BW+25x20
BW+25x20
BW+25x20

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

Landmine Presses +
60x12
60x12
60x12

Standing Dumbbell Curls
45x8
45x8
45x8

Cable Triceps Extension (Rope) +
70x12
70x12
70x12

Post-workout: None

Time of workout: 1 hour

Additional cardio: 20 minute skip-rope routine and 1 hour 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** · 11-26-2022, 09:08 AM

Week 1
Day 7 (Cardio)

Pre-Workout: None

4.5 mile treadmill walk

Post-workout: None

Time of workout: 75 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** · 11-26-2022, 09:11 AM

Week 2
Day 1 (Back/abs)

Pre-Workout: None

Landmine Rows with Lat-Blaster attachment +
185x12
185x12
185x12

Upright Rows - EZ Bar +
125x12
125x12
125x12

Seal Rows (Dumbbells) +
65x12
65x12
65x12

Face-pulls (Rope)
75x12
75x12
75x12

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

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

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