AJ's Big Arms => Big Paychecks journal

[ajdahlheimer]

Week 11
Day 5

Pre-Workout: Greek Yogurt

Standing OHP (Dumbbells) +
85x8
85x8
85x8

Reverse-Grip Bench Press (Barbell)
230x5
230x5
230x5

Bradford Presses (Barbell) +
165x5
165x5
165x5

Landmine Press (Single Arm)
120x5
120x5
120x5

Neutral-Grip Raised Pushups
BWx25
BWx25
BWx25

Cable Crunches
105x25
105x25
105x25

Post-workout: None

Time of workout: 1 hour 15 minutes

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

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

[ajdahlheimer]

Week 11
Day 6

Pre-Workout: Greek Yogurt

Dumbbell Curls
60x5
60x5
60x5

EZ Bar Curls
165x5
165x5
165x5

Weighted Neutral-Grip Pullups
BW+25 x10
BW+25 x10
BW+25 x10

Single Arm Landmine Rows
120x5
120x5
120x5

Behind the neck Triceps Extension (Rope with Ergo handles)
70x5
70x5
70x5

Triceps pushdown (Rope with Ergo handles)
100x5
100x5
100x5

Post-workout: None

Time of workout: 1 hour 15 minutes

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

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

[ajdahlheimer]

Week 11
Day 7

Pre-Workout: None

Elliptical Machine

Post-workout: None

Time of workout: 1 hour 40 minutes

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

Note: Fasted cardio.

[ajdahlheimer]

Week 12
Day 1

Pre-Workout: Coffee

Lat Pulldowns (Super Lat-Bar)
190x5
190x5
190x5

Seated Cable Rows (Super Lat-Bar)
230x5
230x5

Landmine Rows with Lat-Blaster Attachment
235x5
235x5
235x5

Seal Rows
70x12
70x12
70x12

Single Arm Seated Cable Rows
90x5
90x5
90x5

Decline sit-ups
3 sets of 40

Hanging leg raises
3 sets of 20

Post-workout: None

Time of workout: 1 hour 15 minutes

Additional cardio: None

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

[ajdahlheimer]

Week 12
Day 2

Pre-Workout: Coffee

Y-T-W-L's w/lightweight bands
3 sets of 40

Flat Bench Press - Swiss Bar
230x5
230x5
245x3
245x3

Incline Bench - Dumbbells
95x5
95x5
95x5

Chest Dips
BW+20x20
BW+20x20
BW+20x20

Barbell Curls
155x5
155x5
155x5

Single Arm Triceps Pushdown
50x8
50x8
50x8

Y-T-W-L's w/lightweight bands

Post-workout: None

Time of workout: 1 hour 10 minutes

Additional cardio: None

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

[ajdahlheimer]

Week 12
Day 3

Pre-Workout: None

Pull-ups
3 sets of 12

Y-T-W-L's w/lightweight bands
3 sets of 40

Decline Weighted Sit-ups
Body weight+45x30
Body weight+45x30
Body weight+45x30

Neutral-Grip Pulldowns
190x5
190x5
190x5

Hanging Leg Raises
BWx20
BWx20
BWx20

Trunk Rotators
45x50
45x50
45x50

Post-workout: None

Time of workout: 1 hour

Additional cardio: 1 hour 30 minute outdoor walk

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

[ajdahlheimer]

Week 12
Day 4

Pre-Workout: Banana

Back Squat
300x5
300x5
320x3
320x3

Hex Bar Deadlifts off Crash-Pads
360x5
360x5
360x5

Hex Bar Shrugs
355x15
355x15
355x15

Post-workout: None

Time of workout: 1 hour 15 minutes

Additional cardio: 90 minute outdoor walk

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

[ajdahlheimer]

Week 12
Day 5

Pre-Workout: Greek Yogurt

Standing OHP (Dumbbells)
85x8
85x8
85x8

Reverse-Grip Bench Press (Barbell)
230x5
230x5
230x5

Bradford Presses (Barbell)
165x5
165x5
165x5

Landmine Press (Single Arm)
120x5
120x5
120x5

Neutral-Grip Raised Pushups
BWx25
BWx25
BWx25

Cable Crunches
105x25
105x25
105x25

Post-workout: None

Time of workout: 1 hour 15 minutes

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

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

[ajdahlheimer]

Week 12
Day 6

Pre-Workout: None

Dumbbell Curls
60x5
60x5
60x5

EZ Bar Curls
165x5
165x5
165x5

Weighted Neutral-Grip Pullups
BW+25 x10
BW+25 x10
BW+25 x10

Single Arm Landmine Rows
120x5
120x5
120x5

Behind the neck Triceps Extension (Rope with Ergo handles)
70x5
70x5
70x5

Triceps pushdown (Rope with Ergo handles)
100x5
100x5
100x5

Post-workout: None

Time of workout: 1 hour 15 minutes

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

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