Week 8
Day 5 (secondary chest/ab day)
Pre-Workout: None
Decline Bench Press (barbell)
265x12
265x12
265x12
Close-grip Bench Press (barbell)
210x12
210x12
210x12
Leg raises (while hanging from pull-up bar)
3 sets of 20
Post-workout: ProMera Sports - Gluta Blast (2 scoops Mandarin flavor)
Time of workout: 25 minutes
Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin
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Results 151 to 180 of 3455
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11-06-2014, 07:05 PM #151Registered User
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,593
- Rep Power: 104467
Epic Beard Man crew
My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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11-09-2014, 07:28 AM #152Registered User
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,593
- Rep Power: 104467
Week 8
Day 6 (Cardio)
Pre-Workout: None
5k run (on treadmill)
Post-workout: ProMera Sports - Gluta Blast (2 scoops Mandarin flavor)
Time of workout: 40 minutes (treadmill program has a warm-up walk and cool-down walk built into it).
Other supps: NoneEpic Beard Man crew
My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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11-09-2014, 07:33 AM #153Registered User
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,593
- Rep Power: 104467
Week 9
Day 1 (Shoulders/Biceps)
Pre-Workout: ProMera Sports - Amino-Tren (2 scoops Blue Raspberry flavor)
Seated Military Press (barbell)
215x5
215x5
230x3
230x3
Seated Military Press (dumbbell)
60x12
60x12
60x12
Seated Preacher curls (EZ bar)
130x8
130x8
130x8
Standing Dumbbell curls
55x9 (each arm)
55x9 (each arm)
55x9 (each arm)
Upright Row (EZ bar)
180x10
180x10
180x10
Pull-ups
3 sets of 10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Reverse Curls (standing w/EZ-bar)
75x10
75x10
75x10
Resistance Tube bands-OHP
3 sets of 15
Resistance Tube bands-Bent over row
3 sets of 15
Resistance Tube bands-Bicep curls
3 sets of 15 (each arm)
Post-workout: Phase8 (1 scoop vanilla flavor) and ProMera Sports - Gluta Blast (2 scoops Mandarin flavor)
Time of workout: 1 hour and 30 minutes
Other supps: Fish Oil/Omega-3's (2 soft gels) and a Multi-vitaminEpic Beard Man crew
My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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11-10-2014, 02:57 PM #154Registered User
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,593
- Rep Power: 104467
Week 9
Day 2 (Chest)
Pre-Workout: ProMera Sports - Amino-Tren (2 scoops Blue Raspberry flavor)
Flat Bench Press (barbell)
305x5
305x5
320x3
320x3
Dumbbell Flies
55x12
55x12
55x12
Incline Bench Press (barbell)
255x5
255x5
270x3
270x3
Incline Bench Press (dumbbell)
60x12
60x12
60x12
Dips
3 sets of 20
Raised push-ups
3 sets of 20
Weighted Decline sit-ups (with 45 pound plate)
3 sets of 20
Trunk rotators (with 45 pound plate)
3 sets of 50
Resistance Tube bands-Butterflies
3 sets of 15
Resistance Tube bands-Pulls
3 sets of 15 (each arm)
Post-workout: Phase8 (1 scoop vanilla flavor) and ProMera Sports - Gluta Blast (2 scoops Mandarin flavor)
Time of workout: 1 hour and 25 minutes
Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitaminLast edited by ajdahlheimer; 11-10-2014 at 03:04 PM.
Epic Beard Man crew
My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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11-10-2014, 06:02 PM #155Registered User
- Join Date: Jan 2014
- Location: Maryland, United States
- Posts: 1,659
- Rep Power: 19358
Damn, AJ... Killing with the volume once again. Much Respect!
My vids: youtube.com/channel/UCXYsnKrrmhI9oPzfzkn8NsA
Strong e-stat crew checking in
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11-10-2014, 06:58 PM #156does curls in power racks
- Join Date: Sep 2010
- Age: 51
- Posts: 2,974
- Rep Power: 2937
My chest just got sore from reading today's workout
Don't listen to me, I'm in terrible shape.
ᕕ( ᐛ )ᕗ S̶m̶2̶s̶m̶ Bm2bm crew (---S̶q̶u̶a̶t̶ Bench Moar to S̶q̶u̶a̶t̶ Bench Moar---)
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11-10-2014, 07:42 PM #157Registered User
- Join Date: Jul 2013
- Posts: 12,185
- Rep Power: 57109
Strong benching
365 255 480 in April! ...2019
☻/
/▌
/ \ sm2sm crew (---Squat Moar to Squat Moar---)
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11-10-2014, 07:45 PM #158Recovering
- Join Date: Jul 2014
- Posts: 1,448
- Rep Power: 4837
Wow man, hell of a workout. Gotta have a lot of gas in the tank for that session.
"Sammiches are like sets of 20 rep squats; if you need a second one, the first one wasn't heavy enough." - DuracellBunny
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11-10-2014, 08:09 PM #159Hiding otter mode
- Join Date: Mar 2013
- Location: Ontario, Canada
- Posts: 14,564
- Rep Power: 29705
Crazy strong on the flat/inclines, awesome AJ!
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11-11-2014, 05:56 AM #160Registered User
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,593
- Rep Power: 104467
Originally Posted by Jbizzlechizzle
Originally Posted by yaaar
My chest just got sore from reading today's workoutOriginally Posted by mirroroferised
Originally Posted by InternetTuffGuy
Sometimes you gotta let the big dog eat!!!!Originally Posted by raynerd
Epic Beard Man crew
My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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11-11-2014, 06:00 AM #161does curls in power racks
- Join Date: Sep 2010
- Age: 51
- Posts: 2,974
- Rep Power: 2937
Woof!Originally Posted by ajdahlheimer
Sometimes you gotta let the big dog eat!!!!Don't listen to me, I'm in terrible shape.
ᕕ( ᐛ )ᕗ S̶m̶2̶s̶m̶ Bm2bm crew (---S̶q̶u̶a̶t̶ Bench Moar to S̶q̶u̶a̶t̶ Bench Moar---)
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11-12-2014, 05:11 AM #162Registered User
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,593
- Rep Power: 104467
Week 9
Day 3 (Accessory Day)
Pre-Workout: ProMera Sports - Amino-Tren (2 scoops Blue Raspberry flavor)
Dumbbell Rows
60x12 (each arm)
60x12 (each arm)
60x12 (each arm)
Lateral raises (dumbbell)
50x10
50x10
50x10
Single arm tricep pulley
50x12 (each arm)
50x12 (each arm)
50x12 (each arm)
Shoulder shrugs (barbell)
275x15
275x15
275x15
Shoulder shrugs (dumbbell)
60x25
60x25
60x25
Pull-ups (hammer-grip)
3 sets of 10
Front raises (dumbbell)
40x10 (each arm)
Resistance Tube bands-Lateral raises
3 sets of 15
Resistance Tube bands-Behind head triceps extensions
3 sets of 15
Behind head triceps extensions (dumbbell)
60x15
60x15
60x15
Leg raises (while hanging from pull-up bar)
3 sets of 20
Post-workout: ProMera Sports - Gluta Blast (2 scoop Mandarin flavor) and Phase8 (1 scoop Vanilla flavor)
Time of workout: 1 hour and 10 minutes
Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitaminEpic Beard Man crew
My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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11-12-2014, 08:21 AM #163dad bod
- Join Date: Feb 2013
- Location: Virginia, United States
- Posts: 3,898
- Rep Power: 18162
Are you sure you're man enough for blue raspberry?
That's some nice tricep and yoke work. That will keep you looking jacked.
Just show up. Move some iron. Put in the time. Eat enough food.
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11-12-2014, 08:58 AM #164Registered User
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,593
- Rep Power: 104467
When they send you it for free--you don't complain about flavors, broseph.Originally Posted by GKC45
Are you sure you're man enough for blue raspberry?
Now excuse me while I borrow those 45's........
Epic Beard Man crew
My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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11-12-2014, 03:06 PM #165Registered User
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,593
- Rep Power: 104467
Week 9
Day 4 (Cardio)
Pre-Workout: None
5k run (on treadmill)
Post-workout: ProMera Sports - Gluta Blast (2 scoops Mandarin flavor)
Time of workout: 40 minutes (treadmill program has a warm-up walk and cool-down walk built into it).
Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitaminEpic Beard Man crew
My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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11-12-2014, 05:09 PM #166Registered User
- Join Date: Jan 2014
- Location: Maryland, United States
- Posts: 1,659
- Rep Power: 19358
You run more in a day than I do in a month. Keep cruising homie.Originally Posted by ajdahlheimer
My vids: youtube.com/channel/UCXYsnKrrmhI9oPzfzkn8NsA
Strong e-stat crew checking in
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11-13-2014, 04:44 AM #167Registered User
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,593
- Rep Power: 104467
These guns run from no one!Originally Posted by Jbizzlechizzle
Epic Beard Man crew
My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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11-14-2014, 12:17 PM #168Registered User
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,593
- Rep Power: 104467
Week 9
Day 5 (secondary chest/ab day)
Pre-Workout: None
Decline Bench Press (barbell)
265x12
265x12
265x12
Close-grip Bench Press (barbell)
210x12
210x12
210x12
Leg raises (while hanging from pull-up bar)
3 sets of 20
Post-workout: ProMera Sports - Gluta Blast (2 scoops Mandarin flavor)
Time of workout: 25 minutes
Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitaminEpic Beard Man crew
My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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11-14-2014, 12:24 PM #169dad bod
- Join Date: Feb 2013
- Location: Virginia, United States
- Posts: 3,898
- Rep Power: 18162
I thought you were going to give up all this heavy lifting and go on the chick fil a diet?
Just show up. Move some iron. Put in the time. Eat enough food.
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11-14-2014, 12:29 PM #170Registered User
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,593
- Rep Power: 104467
Oatmeal, fruit, greek yogurt, and tuna out of the can for me today, broseph!Originally Posted by GKC45
Epic Beard Man crew
My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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11-15-2014, 04:52 AM #171Registered User
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,593
- Rep Power: 104467
Week 9
Day 6 (Cardio)
Pre-Workout: None
5k run (on treadmill)
Post-workout: ProMera Sports - Gluta Blast (2 scoops Mandarin flavor)
Time of workout: 40 minutes (treadmill program has a warm-up walk and cool-down walk built into it).
Other supps: Fish Oil/Omega-3's (2 soft gels) and a Multi-vitaminEpic Beard Man crew
My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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11-16-2014, 04:53 PM #172Registered User
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,593
- Rep Power: 104467
Week 10
Day 1 (Shoulders/Biceps)
Pre-Workout: ProMera Sports - Amino-Tren (2 scoops Blue Raspberry flavor)
Seated Military Press (barbell)
215x5
215x5
230x3
230x3
Seated Military Press (dumbbell)
60x12
60x12
60x12
Standing barbell curls (EZ bar)
115x10
115x10
115x10
Standing Dumbbell curls
55x9 (each arm)
55x9 (each arm)
55x9 (each arm)
Upright Row (EZ bar)
180x10
180x10
180x10
Pull-ups
3 sets of 10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Reverse Curls (standing w/EZ-bar)
75x10
75x10
75x10
Resistance Tube bands-OHP
3 sets of 15
Resistance Tube bands-Bent over row
3 sets of 15
Resistance Tube bands-Bicep curls
3 sets of 15 (each arm)
Post-workout: Phase8 (1 scoop vanilla flavor) and ProMera Sports - Gluta Blast (2 scoops Mandarin flavor)
Time of workout: 1 hour and 30 minutes
Other supps: Fish Oil/Omega-3's (2 soft gels) and a Multi-vitaminEpic Beard Man crew
My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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11-16-2014, 06:50 PM #173Registered User
- Join Date: Jan 2014
- Location: Maryland, United States
- Posts: 1,659
- Rep Power: 19358
Your military press numbers make me ill. As a matter of fact, most of your numbers make me ill.
Keep up the great work brah.
My vids: youtube.com/channel/UCXYsnKrrmhI9oPzfzkn8NsA
Strong e-stat crew checking in
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11-17-2014, 02:26 AM #174Bloody but unbowed
- Join Date: Mar 2009
- Location: Australia
- Age: 62
- Posts: 39,144
- Rep Power: 206744
The volume of work in your workouts is huge, you've got great stamina .. it looks like you don't have much time for rest during that 90 minutes. Great strength on those seated MPs .. way better than my bench
"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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11-17-2014, 07:50 AM #175Registered User
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,593
- Rep Power: 104467
Originally Posted by Jbizzlechizzle
Your military press numbers make me ill. As a matter of fact, most of your numbers make me ill. Keep up the great work brah.Thanks. I think next 12 week cycle (so in about 3 weeks), I am going to start doing them behind the head. Just so I can reduce the amount of weight/strain and also work some other areas of the back/shoulders. I'm a solo-lifter (no spotter), so it really is getting difficult to initially push the weight off the rack.Originally Posted by fittofattofit
The volume of work in your workouts is huge, you've got great stamina .. it looks like you don't have much time for rest during that 90 minutes. Great strength on those seated MPs .. way better than my benchEpic Beard Man crew
My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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11-17-2014, 04:19 PM #176Registered User
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,593
- Rep Power: 104467
Week 9
Day 2 (Chest)
Pre-Workout: ProMera Sports - Amino-Tren (2 scoops Blue Raspberry flavor)
Flat Bench Press (barbell)
305x5
305x5
320x3
320x3
Dumbbell Flies
55x12
55x12
55x12
Incline Bench Press (barbell)
260x5
260x5
275x3
275x3
Incline Bench Press (dumbbell)
60x12
60x12
60x12
Dips
3 sets of 20
Raised push-ups
3 sets of 20
Weighted Decline sit-ups (with 45 pound plate)
3 sets of 20
Trunk rotators (with 45 pound plate)
3 sets of 50
Resistance Tube bands-Butterflies
3 sets of 15
Resistance Tube bands-Pulls
3 sets of 15 (each arm)
Post-workout: Phase8 (1 scoop vanilla flavor) and ProMera Sports - Gluta Blast (2 scoops Mandarin flavor)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitaminEpic Beard Man crew
My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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11-18-2014, 03:48 PM #177Registered User
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,593
- Rep Power: 104467
Week 10
Day 3 (Accessory Day)
Pre-Workout: ProMera Sports - Amino-Tren (2 scoops Blue Raspberry flavor)
Triceps Kickbacks (dumbbell)
45x10 (each arm)
45x10 (each arm)
45x10 (each arm)
Lateral raises (dumbbell)
50x10
50x10
50x10
Single arm tricep pulley
50x12 (each arm)
50x12 (each arm)
50x12 (each arm)
Shoulder shrugs (barbell)
275x15
275x15
275x15
Shoulder shrugs (dumbbell)
60x25
60x25
60x25
Pull-ups (hammer-grip)
3 sets of 10
Front raises (dumbbell)
40x10 (each arm)
Resistance Tube bands-Lateral raises
3 sets of 15
Resistance Tube bands-Behind head triceps extensions
3 sets of 15
Behind head triceps extensions (dumbbell)
60x15
60x15
60x15
Leg raises (while hanging from pull-up bar)
3 sets of 20
Post-workout: ProMera Sports - Gluta Blast (2 scoop Mandarin flavor)
Time of workout: 1 hour and 5 minutes
Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitaminEpic Beard Man crew
My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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11-18-2014, 03:59 PM #178dad bod
- Join Date: Feb 2013
- Location: Virginia, United States
- Posts: 3,898
- Rep Power: 18162
Seems kind of light for you. Were you tired today?
Just show up. Move some iron. Put in the time. Eat enough food.
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11-18-2014, 05:05 PM #179Registered User
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,593
- Rep Power: 104467
Never go too heavy on my accessory day. Just hit specific muscle groups. But yes, didn't sleep for shat last night.Originally Posted by GKC45
Epic Beard Man crew
My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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11-18-2014, 05:17 PM #180Recovering
- Join Date: Jul 2014
- Posts: 1,448
- Rep Power: 4837
Impressive benching AJ. The volume you put in each session is great. Do those sessions take very long?
"Sammiches are like sets of 20 rep squats; if you need a second one, the first one wasn't heavy enough." - DuracellBunny
Keep up the great work brah.
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