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  1. #1921
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 5,925
    Rep Power: 47301
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000)
    ajdahlheimer is online now
    Week 6
    Day 3 (Legs/Traps)

    Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, walnuts, almond milk) and 1 scoop Kaged Muscle C-HC Creatine

    Back Squats
    270x8
    270x8
    290x8
    290x8

    Barbell Shrugs
    385x15
    385x15
    385x15

    Dumbbell Shrugs
    60x25
    60x25
    60x25

    Post-workout: None

    Time of workout: 45 minutes

    Additional cardio: 20 minute skip-rope routine

    Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), 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. #1922
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 5,925
    Rep Power: 47301
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000)
    ajdahlheimer is online now
    Week 6
    Day 4 (Back/Abs)

    Pre-Workout: 1 scoop Kaged Muscle C-HC Creatine

    Snatch-grip Deads (barbell)
    305x8
    305x8
    325x5
    325x5

    Lat-pullowns
    160x10
    160x10
    160x10

    Face-Pulls +
    85x10
    85x10
    85x10

    Wrist Curls (Dumbbells)
    50x20
    50x20
    50x20

    Cable crunches
    3 sets of 25 with 90 pounds

    Kneeling Crunches--Rogue Bands
    3 sets of 25

    Wrist-Roller
    3 sets of 5 with 7.5 pounds

    Post-workout: None

    Time of workout: 1 hour

    Additional cardio: 20 minute skip-rope routine

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

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
    Reply With Quote

  3. #1923
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 5,925
    Rep Power: 47301
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000)
    ajdahlheimer is online now
    Week 6
    Day 5 (Chest/Shoulders/Bi's/Tri's)

    Pre-Workout: 1 scoop Kaged Muscle C-HC Creatine

    Standing OHP (barbell)
    170x8
    170x8
    185x5
    185x5

    Standing One-armed Landmine Presses
    120x8
    120x8
    120x8

    Butterflies (Dumbbells)
    55x10
    55x10
    55x10

    Lateral Raises (Dumbbells)
    50x10
    50x10
    50x10

    Standing Dumbbell Hammer Curls (dumbbells)
    60x10
    60x10
    60x10

    Standing Curls (Swiss Bar)
    120x10
    120x10
    120x10

    Overhead Rope-Extension
    75x10
    75x10
    75x10

    Triceps Dips
    3 sets of 25

    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
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
    Reply With Quote

  4. #1924
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 5,925
    Rep Power: 47301
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000)
    ajdahlheimer is online now
    Week 6
    Day 6 (Cardio)

    Pre-Workout: Coffee & a banana

    5k run (on treadmill)

    Post-workout: 1 scoop Kaged Muscle C-HC Creatine

    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 (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
    Reply With Quote

  5. #1925
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 5,925
    Rep Power: 47301
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000)
    ajdahlheimer is online now
    Week 7
    Day 1 (Back/abs)

    Pre-Workout: 1 scoop Kaged Muscle C-HC Creatine

    Upright Rows (EZ bar)
    185x8
    185x8
    200x5
    200x5

    Landmine Rows with Lat-Blaster attachment
    200x8
    200x8
    220x5
    220x5

    T-bar Rows +
    165x10
    165x10
    165x10

    Seal Rows (Dumbbells)
    60x12
    60x12
    60x12

    Decline sit-ups w/45 pound plate
    3 sets of 30

    Hanging leg raises
    3 sets of 20

    Trunk Rotators (with 45 pound plate)
    3 sets of 50

    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
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
    Reply With Quote

  6. #1926
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 5,925
    Rep Power: 47301
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000)
    ajdahlheimer is online now
    Week 7
    Day 2 (Chest/Shoulders/Bi's/Tri's)

    Pre-Workout: 1 scoop Kaged Muscle C-HC Creatine

    Flat Bench Press (Barbell)
    255x8
    255x8
    270x5
    270x5

    Incline Bench Press (Swiss Bar) - Wide-Grip
    200x8
    200x8
    220x5
    220x5

    Military Press (Dumbbells)
    60x10
    60x10
    60x10

    Front Raises (Dumbbells) +
    40x10
    40x10
    40x10

    Cable Curls from squatting position
    75x8
    75x8
    75x8

    Pull-ups (neutral-grip)
    3 sets of 10

    Tricep push-down with 20" bar +
    80x8
    80x8
    80x8

    Tricep rope push-downs +
    70x8
    70x8
    70x8

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

    Time of workout: 1 hour and 10 minutes

    Additional cardio: 45 minute outdoor walk

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

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
    Reply With Quote

  7. #1927
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 5,925
    Rep Power: 47301
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000)
    ajdahlheimer is online now
    Week 7
    Day 3 (Legs/Traps)

    Pre-Workout: Oatmeal w/bananas and 1 scoop Kaged Muscle C-HC Creatine

    Back Squats
    270x8
    270x8
    290x8
    290x8

    Barbell Shrugs
    385x15
    385x15
    385x15

    Dumbbell Shrugs
    60x25
    60x25
    60x25

    Post-workout: None

    Time of workout: 45 minutes

    Additional cardio: 20 minute skip-rope routine

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

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
    Reply With Quote

  8. #1928
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 5,925
    Rep Power: 47301
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000)
    ajdahlheimer is online now
    Week 7
    Day 4 (Back/Abs)

    Pre-Workout: 1 scoop Kaged Muscle C-HC Creatine and a banana

    Snatch-grip Deads (barbell)
    305x8
    305x8
    325x5
    325x5

    Lat-pullowns
    165x10
    165x10
    165x10

    Face-Pulls
    90x10
    90x10
    90x10

    Wrist Curls (Dumbbells)
    50x20
    50x20
    50x20

    Cable crunches
    3 sets of 25 with 90 pounds

    Kneeling Crunches--Rogue Bands
    3 sets of 25

    Wrist-Roller
    3 sets of 5 with 10 pounds

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

    Time of workout: 1 hour

    Additional cardio: 20 minute skip-rope routine

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

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
    Reply With Quote

  9. #1929
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 5,925
    Rep Power: 47301
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000)
    ajdahlheimer is online now
    Week 7
    Day 5 (Chest/Shoulders/Bi's/Tri's)

    Pre-Workout: 1 scoop Kaged Muscle C-HC Creatine

    Standing OHP (barbell)
    170x8
    170x8
    185x5
    185x5

    Standing One-armed Landmine Presses
    120x8
    120x8
    120x8

    Butterflies (Dumbbells)
    55x10
    55x10
    55x10

    Lateral Raises (Dumbbells)
    50x10
    50x10
    50x10

    Standing Dumbbell Curls (dumbbells)
    50x10
    50x10
    50x10

    Standing Curls (Swiss Bar)
    120x10
    120x10
    120x10

    Overhead Rope-Extension
    75x10
    75x10
    75x10

    Triceps Dips
    3 sets of 25

    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: OHP felt good.
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
    Reply With Quote

  10. #1930
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 5,925
    Rep Power: 47301
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000)
    ajdahlheimer is online now
    Week 7
    Day 6 (Cardio)

    Pre-Workout: Coffee

    5k run (on treadmill)

    Post-workout: 1 scoop Kaged Muscle C-HC Creatine

    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 (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin

    Note: Snowing outside this morning, so had to use the treadmill.
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
    Reply With Quote

  11. #1931
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 5,925
    Rep Power: 47301
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000)
    ajdahlheimer is online now
    Week 8
    Day 1 (Back/abs)

    Pre-Workout: 1 scoop Kaged Muscle C-HC Creatine

    Upright Rows (EZ bar)
    190x8
    190x8
    205x5
    205x5

    Landmine Rows with Lat-Blaster attachment
    205x8
    205x8
    225x5
    225x5

    T-bar Rows +
    170x10
    170x10
    170x10

    Seal Rows (Dumbbells)
    60x12
    60x12
    60x12

    Decline sit-ups w/45 pound plate
    3 sets of 30

    Hanging leg raises
    3 sets of 20

    Trunk Rotators (with 45 pound plate)
    3 sets of 50

    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
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
    Reply With Quote

  12. #1932
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 5,925
    Rep Power: 47301
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000)
    ajdahlheimer is online now
    Week 8
    Day 2 (Chest/Shoulders/Bi's/Tri's)

    Pre-Workout: 1 scoop Kaged Muscle C-HC Creatine

    Flat Bench Press (Barbell)
    260x8
    260x8
    275x5
    275x5

    Incline Bench Press (Swiss Bar) - Wide-Grip
    205x8
    205x8
    225x5
    225x5

    Military Press (Dumbbells)
    60x10
    60x10
    60x10

    Front Raises (Dumbbells)
    45x10
    45x10
    45x10

    Cable Curls from squatting position
    75x8
    75x8
    75x8

    Pull-ups (neutral-grip)
    3 sets of 10

    Tricep push-down with 20" bar
    85x8
    85x8
    85x8

    Tricep rope push-downs
    75x8
    75x8
    75x8

    Post-workout: None

    Time of workout: 1 hour and 10 minutes

    Additional cardio: 45 minute outdoor walk

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

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
    Reply With Quote

  13. #1933
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 5,925
    Rep Power: 47301
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000)
    ajdahlheimer is online now
    Week 8
    Day 3 (Legs/Traps)

    Pre-Workout: 1 scoop Kaged Muscle C-HC Creatine

    Back Squats
    275x8
    275x8
    295x5
    295x5

    Barbell Shrugs
    385x15
    385x15
    385x15

    Dumbbell Shrugs
    60x25
    60x25
    60x25

    Post-workout: None

    Time of workout: 45 minutes

    Additional cardio: None

    Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
    Last edited by ajdahlheimer; 10-23-2019 at 05:28 AM.
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  14. #1934
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 5,925
    Rep Power: 47301
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000)
    ajdahlheimer is online now
    Week 8
    Day 4 (Back/Abs)

    Pre-Workout: 1 scoop Kaged Muscle C-HC Creatine

    Snatch-grip Deads (barbell)
    310x8
    310x8
    330x5
    330x5

    Lat-pullowns
    165x10
    165x10
    165x10

    Face-Pulls
    90x10
    90x10
    90x10

    Wrist Curls (Dumbbells)
    50x20
    50x20
    50x20

    Cable crunches
    3 sets of 25 with 90 pounds

    Kneeling Crunches--Rogue Bands
    3 sets of 25

    Wrist-Roller
    3 sets of 5 with 10 pounds

    Post-workout: None

    Time of workout: 1 hour

    Additional cardio: 20 minute skip-rope routine

    Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), 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. #1935
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 5,925
    Rep Power: 47301
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000)
    ajdahlheimer is online now
    Week 8
    Day 5 (Chest/Shoulders/Bi's/Tri's)

    Pre-Workout: 1 scoop Kaged Muscle C-HC Creatine and a banana

    Standing OHP (barbell)
    175x8
    175x8
    190x5
    190x5

    Standing One-armed Landmine Presses
    120x8
    120x8
    120x8

    Butterflies (Dumbbells)
    55x10
    55x10
    55x10

    Lateral Raises (Dumbbells)
    50x10
    50x10
    50x10

    Standing Dumbbell Hammer-Curls (dumbbells)
    60x10
    60x10
    60x10

    Standing Curls (Swiss Bar)
    125x10
    125x10
    125x10

    Overhead Rope-Extension
    75x10
    75x10
    75x10

    Triceps Dips
    3 sets of 25

    Post-workout: None

    Time of workout: 1 hour

    Additional cardio: 20 minute skip-rope routine and 40 minute outdoor walk

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

    Note: Not sure if it is just because it happens at the end of the week or not, but this is my most favorite workout of the week.
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  16. #1936
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 5,925
    Rep Power: 47301
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000)
    ajdahlheimer is online now
    Week 8
    Day 6 (Cardio)

    Pre-Workout: Coffee

    5k run (on treadmill)

    Post-workout: 1 scoop Kaged Muscle C-HC Creatine

    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 (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  17. #1937
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 5,925
    Rep Power: 47301
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000)
    ajdahlheimer is online now
    Week 9
    Day 1 (Back/abs)

    Pre-Workout: 1 scoop Kaged Muscle C-HC Creatine

    Upright Rows (EZ bar)
    205x5
    205x5
    220x3
    220x3

    Landmine Rows with Lat-Blaster attachment
    225x5
    225x5
    240x3
    240x3

    T-bar Rows
    175x10
    175x10
    175x10

    Seal Rows (Dumbbells)
    60x12
    60x12
    60x12

    Decline sit-ups w/45 pound plate
    3 sets of 30

    Hanging leg raises
    3 sets of 20

    Trunk Rotators (with 45 pound plate)
    3 sets of 50

    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
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  18. #1938
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 5,925
    Rep Power: 47301
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000)
    ajdahlheimer is online now
    Week 9
    Day 2 (Chest/Shoulders/Bi's/Tri's)

    Pre-Workout: 1 scoop Kaged Muscle C-HC Creatine

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

    Incline Bench Press (Swiss Bar) - Wide-Grip
    220x5
    220x5
    235x3
    235x3

    Military Press (Dumbbells)
    60x10
    60x10
    60x10

    Front Raises (Dumbbells) +
    45x10
    45x10
    45x10

    Cable Curls from squatting position
    80x8
    80x8
    80x8

    Pull-ups (neutral-grip)
    3 sets of 10

    Tricep push-down with 20" bar
    90x10
    90x10
    90x10

    Tricep rope push-downs
    80x10
    80x10
    80x10

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

    Time of workout: 1 hour and 10 minutes

    Additional cardio: None

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

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  19. #1939
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 5,925
    Rep Power: 47301
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000)
    ajdahlheimer is online now
    Week 9
    Day 3 (Legs/Traps)

    Pre-Workout: 1 scoop Kaged Muscle C-HC Creatine and a banana

    Back Squats
    300x5
    300x5
    320x3
    320x3

    Barbell Shrugs
    385x15
    385x15
    385x15

    Dumbbell Shrugs
    60x25
    60x25
    60x25

    Post-workout: None

    Time of workout: 45 minutes

    Additional cardio: 20 minute skip-rope routine

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

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
    Reply With Quote

  20. #1940
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 5,925
    Rep Power: 47301
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000)
    ajdahlheimer is online now
    Week 9
    Day 4 (Back/Abs)

    Pre-Workout: 1 scoop Kaged Muscle C-HC Creatine and a banana

    Snatch-grip Deads (barbell)
    335x5
    335x5
    355x3
    355x3

    Lat-pullowns
    170x10
    170x10
    170x10

    Face-Pulls
    90x10
    90x10
    90x10

    Wrist Curls (Dumbbells)
    50x20
    50x20
    50x20

    Cable crunches
    3 sets of 25 with 90 pounds

    Kneeling Crunches--Rogue Bands
    3 sets of 25

    Wrist-Roller
    3 sets of 5 with 10 pounds

    Post-workout: None

    Time of workout: 1 hour

    Additional cardio: 20 minute skip-rope routine

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

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
    Reply With Quote

  21. #1941
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 5,925
    Rep Power: 47301
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000)
    ajdahlheimer is online now
    Week 9
    Day 5 (Chest/Shoulders/Bi's/Tri's)

    Pre-Workout: 1 scoop Kaged Muscle C-HC Creatine

    Standing OHP (barbell)
    175x8
    175x8
    190x5
    190x5

    Standing One-armed Landmine Presses
    120x8
    120x8
    120x8

    Butterflies (Dumbbells)
    55x10
    55x10
    55x10

    Lateral Raises (Dumbbells)
    50x10
    50x10
    50x10

    Standing Dumbbell Hammer-Curls (dumbbells)
    60x10
    60x10
    60x10

    Standing Curls (Swiss Bar)
    125x10
    125x10
    125x10

    Overhead Rope-Extension
    75x10
    75x10
    75x10

    Triceps Dips
    3 sets of 25

    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
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
    Reply With Quote

  22. #1942
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 5,925
    Rep Power: 47301
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000)
    ajdahlheimer is online now
    Week 10
    Day 1 (Back/abs)

    Pre-Workout: 1 scoop Kaged Muscle C-HC Creatine

    Upright Rows (EZ bar)
    210x5
    210x5
    225x3
    225x3

    Landmine Rows with Lat-Blaster attachment
    235x5
    235x5
    255x3
    255x3

    T-bar Rows
    175x10
    175x10
    175x10

    Seal Rows (Dumbbells)
    60x12
    60x12
    60x12

    Decline sit-ups w/45 pound plate
    3 sets of 30

    Hanging leg raises
    3 sets of 20

    Trunk Rotators (with 45 pound plate)
    3 sets of 50

    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
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  23. #1943
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 5,925
    Rep Power: 47301
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000)
    ajdahlheimer is online now
    Week 10
    Day 2 (Chest/Shoulders/Bi's/Tri's)

    Pre-Workout: 1 scoop Kaged Muscle C-HC Creatine and a banana

    Flat Bench Press (Barbell)
    280x5
    280x5
    295x3
    295x3

    Incline Bench Press (Swiss Bar) - Wide-Grip +
    220x5
    220x5
    235x3
    235x3

    Military Press (Dumbbells) +
    60x10
    60x10
    60x10

    Front Raises (Dumbbells)
    45x10
    45x10
    45x10

    Cable Curls from squatting position
    85x8
    85x8
    85x8

    Pull-ups (neutral-grip)
    3 sets of 10

    Tricep push-down with 20" bar
    100x10
    100x10
    100x10

    Tricep rope push-downs
    90x10
    90x10
    90x10

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

    Time of workout: 1 hour and 10 minutes

    Additional cardio: None

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

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  24. #1944
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 5,925
    Rep Power: 47301
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000)
    ajdahlheimer is online now
    Week 10
    Day 3 (Legs/Traps)

    Pre-Workout: 1 scoop Kaged Muscle C-HC Creatine

    Back Squats
    300x5
    300x5
    320x3
    320x3

    Barbell Shrugs
    385x15
    385x15
    385x15

    Dumbbell Shrugs
    60x25
    60x25
    60x25

    Post-workout: None

    Time of workout: 45 minutes

    Additional cardio: 20 minute skip-rope routine

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

    Note: Did a second miscellaneous workout later in the evening with my son.
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  25. #1945
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 5,925
    Rep Power: 47301
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000)
    ajdahlheimer is online now
    Week 10
    Day 4 (Back/Abs)

    Pre-Workout: 1 scoop Kaged Muscle C-HC Creatine

    Snatch-grip Deads (barbell)
    335x5
    335x5
    355x3
    355x3

    Lat-pullowns
    170x10
    170x10
    170x10

    Face-Pulls
    90x10
    90x10
    90x10

    Wrist Curls (Dumbbells)
    50x20
    50x20
    50x20

    Cable crunches
    3 sets of 25 with 90 pounds

    Kneeling Crunches--Rogue Bands
    3 sets of 25

    Wrist-Roller
    3 sets of 5 with 10 pounds

    Post-workout: None

    Time of workout: 1 hour

    Additional cardio: None

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

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
    Reply With Quote

  26. #1946
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 5,925
    Rep Power: 47301
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000)
    ajdahlheimer is online now
    Week 10
    Day 5 (Chest/Shoulders/Bi's/Tri's)

    Pre-Workout: None

    Standing OHP (barbell)
    195x5
    195x5
    210x3
    210x3

    Standing One-armed Landmine Presses
    120x8
    120x8
    120x8

    Butterflies (Dumbbells)
    55x10
    55x10
    55x10

    Lateral Raises (Dumbbells)
    50x10
    50x10
    50x10

    Standing Dumbbell Hammer-Curls (dumbbells)
    60x10
    60x10
    60x10

    Standing Curls (Swiss Bar)
    125x10
    125x10
    125x10

    Overhead Rope-Extension
    75x10
    75x10
    75x10

    Triceps Dips
    3 sets of 25

    Post-workout: None

    Time of workout: 1 hour

    Additional cardio: 20 minute skip-rope routine

    Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
    Last edited by ajdahlheimer; 11-08-2019 at 05:54 AM.
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  27. #1947
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 5,925
    Rep Power: 47301
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000)
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    Week 10
    Day 6 (Cardio)

    Pre-Workout: Coffee

    5k run (on treadmill)

    Post-workout: None

    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 (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
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    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  28. #1948
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 5,925
    Rep Power: 47301
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000)
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    Week 11
    Day 1 (Back/abs)

    Pre-Workout: Omelette

    Upright Rows (EZ bar)
    210x5
    210x5
    225x3
    225x3

    Landmine Rows with Lat-Blaster attachment
    235x5
    235x5
    255x3
    255x3

    T-bar Rows
    175x10
    175x10
    175x10

    Seal Rows (Dumbbells)
    60x12
    60x12
    60x12

    Decline sit-ups w/45 pound plate
    3 sets of 30

    Hanging leg raises
    3 sets of 20

    Trunk Rotators (with 45 pound plate)
    3 sets of 50

    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
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  29. #1949
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 5,925
    Rep Power: 47301
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000)
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    Week 11
    Day 2 (Chest/Shoulders/Bi's/Tri's)

    Pre-Workout: None

    Flat Bench Press (Barbell)
    280x5
    280x5
    295x3
    295x3

    Incline Bench Press (Swiss Bar) - Wide-Grip +
    225x5
    225x5
    240x3
    240x3

    Military Press (Dumbbells) +
    70x10
    70x10
    70x10

    Front Raises (Dumbbells)
    45x10
    45x10
    45x10

    Cable Curls from squatting position
    85x8
    85x8
    85x8

    Pull-ups (neutral-grip)
    3 sets of 10

    Tricep push-down with 20" bar
    100x10
    100x10
    100x10

    Tricep rope push-downs
    90x10
    90x10
    90x10

    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), Chondroitin (275mg), and a Multi-vitamin
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  30. #1950
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 5,925
    Rep Power: 47301
    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000)
    ajdahlheimer is online now
    Week 11
    Day 3 (Legs/Traps)

    Pre-Workout: None

    Back Squats
    300x5
    300x5
    320x3
    320x3

    Barbell Shrugs
    385x15
    385x15
    385x15

    Dumbbell Shrugs
    60x25
    60x25
    60x25

    Post-workout: None

    Time of workout: 45 minutes

    Additional cardio: 20 minute skip-rope routine

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

    Note: Did a second miscellaneous workout later in the evening with my son. Some Military Press, Dumbbell OHP, T-bar pull-downs, and skull-crushers.
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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