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  1. #1951
    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 offline
    Week 11
    Day 4 (Back/Abs)

    Pre-Workout: None

    Snatch-grip Deads (barbell)
    340x5
    340x5
    360x3
    360x3

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

    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
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  2. #1952
    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 offline
    Week 11
    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: 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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  3. #1953
    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 offline
    Week 11
    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
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  4. #1954
    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 offline
    Week 12
    Day 1 (Back/abs)

    Pre-Workout: Bacon & Eggs

    Upright Rows (EZ bar)
    215x5
    215x5
    230x3
    230x3

    Landmine Rows with Lat-Blaster attachment
    240x5
    240x5
    260x3
    260x3

    T-bar Rows
    180x10
    180x10
    180x10

    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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  5. #1955
    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 offline
    Week 12
    Day 2 (Chest/Shoulders/Bi's/Tri's)

    Pre-Workout: None

    Flat Bench Press (Barbell)
    285x5
    285x5
    300x3
    300x3

    Incline Bench Press (Swiss Bar) - Wide-Grip +
    230x5
    230x5
    245x3
    245x3

    Military Press (Dumbbells) +
    75x10
    75x10
    75x10

    Front Raises (Dumbbells)
    45x10
    45x10
    45x10

    Cable Curls from squatting position
    90x8
    90x8
    90x8

    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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  6. #1956
    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 offline
    Week 12
    Day 3 (Legs/Traps)

    Pre-Workout: None

    Back Squats
    305x5
    305x5
    325x3
    325x3

    Barbell Shrugs
    400x15
    400x15
    400x15

    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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  7. #1957
    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 offline
    Week 12
    Day 4 (Back/Abs)

    Pre-Workout: None

    Snatch-grip Deads (barbell)
    345x5
    345x5
    365x3
    365x3

    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

  8. #1958
    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 offline
    Week 12
    Day 5 (Chest/Shoulders/Bi's/Tri's)

    Pre-Workout: None

    Standing OHP (barbell)
    200x5
    200x5
    215x3
    215x3

    Standing One-armed Landmine Presses
    125x8
    125x8
    125x8

    Butterflies (Dumbbells)
    55x10
    55x10
    55x10

    Lateral Raises (Dumbbells)
    50x10
    50x10
    50x10

    Standing Dumbbell Curls (dumbbells)
    55x8
    55x8
    55x8

    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
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  9. #1959
    Clearly Irrational blue9steel's Avatar
    Join Date: Dec 2005
    Location: Oregon, United States
    Age: 47
    Posts: 4,637
    Rep Power: 15735
    blue9steel is a splendid one to behold. (+10000) blue9steel is a splendid one to behold. (+10000) blue9steel is a splendid one to behold. (+10000) blue9steel is a splendid one to behold. (+10000) blue9steel is a splendid one to behold. (+10000) blue9steel is a splendid one to behold. (+10000) blue9steel is a splendid one to behold. (+10000) blue9steel is a splendid one to behold. (+10000) blue9steel is a splendid one to behold. (+10000) blue9steel is a splendid one to behold. (+10000) blue9steel is a splendid one to behold. (+10000)
    blue9steel is offline
    Originally Posted by ajdahlheimer View Post
    Week 12
    Standing OHP (barbell)
    200x5
    200x5
    215x3
    215x3
    That's some serious overhead pressing, nice work!
    Reply With Quote

  10. #1960
    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 offline
    Week 12
    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

    Note: That wraps another 12 week workout cycle for me. Definitely added some mass, as I was eating more and lifting fairly heavy for me. Deload week next week and then start all over with some variations in lifts.

    -AJ
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  11. #1961
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 5,925
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    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer 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 offline
    Originally Posted by blue9steel View Post
    That's some serious overhead pressing, nice work!
    Less weight and form not where it was when I was a lot bigger/stronger, but appreciate it.

    And as always, thanks for checking out my journal.

    -AJ
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  12. #1962
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 5,925
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    ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer has much to be proud of. One of the best! (+20000) ajdahlheimer 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 offline
    Deloading and recovering this week. Still jumped some rope and did some chest, shoulders, biceps, to stay sane yesterday though.
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  13. #1963
    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 offline
    Starting a fresh 12 week program after a week deload.

    Week 1
    Day 1 (Back/abs)

    Pre-Workout: Egg sandwic

    Upright Rows (EZ bar)
    185x12
    185x12
    185x12

    Landmine Rows with Lat-Blaster attachment
    195x12
    195x12
    195x12

    Seated Cable Rows +
    180x12
    180x12
    180x12

    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

  14. #1964
    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 1
    Day 2 (Chest/Shoulders/Bi's/Tri's)

    Pre-Workout: NutriBullet smoothie w/banana, frozen fruit, walnuts, oats, PB Fit Powder and almond milk.

    Incline Bench Press (Barbell) +
    185x12
    185x12
    200x8
    200x8

    Flat Bench Press (Swiss Bar) - Wide-Grip +
    195x12
    195x12
    210x8
    210x8

    Standing OHP (Dumbbells) +
    60x12
    60x12
    60x12

    Front Raises (Dumbbells)
    40x10
    40x10
    40x10

    Cable Curls from squatting position
    90x8
    90x8
    90x8

    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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  15. #1965
    Registered User ajdahlheimer's Avatar
    Join Date: Jul 2013
    Location: Saint Paul, Minnesota, United States
    Age: 39
    Posts: 5,925
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    ajdahlheimer is offline
    Week 1
    Day 3 (Legs/Traps)

    Pre-Workout: None

    Back Squats
    235x12
    235x12
    255x8
    255x8

    Barbell Shrugs
    400x15
    400x15
    400x15

    Dumbbell Shrugs
    60x25
    60x25
    60x25

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

    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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  16. #1966
    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 offline
    Week 1
    Day 4 (Back/Abs)

    Pre-Workout: None

    Snatch-grip Deads (barbell)
    275x12
    275x12
    295x8
    295x8

    Lat pull-downs
    160x10
    160x10
    160x10

    T-bar cable pull-downs
    140x10
    140x10
    140x10

    Face-pulls
    90x10
    90x10
    90x10

    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
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  17. #1967
    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 offline
    Week 1
    Day 5 (Chest/Shoulders/Bi's/Tri's)

    Pre-Workout: Coffee

    Military Press (barbell)
    155x12
    155x12
    170x8
    170x8

    Standing One-armed Landmine Presses
    105x12
    105x12
    105x12

    Butterflies (Dumbbells)
    55x10
    55x10
    55x10

    Lateral Raises (Dumbbells)
    50x10
    50x10
    50x10

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

    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

    Note: Tremendous Thanksgiving morning workout!
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  18. #1968
    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 offline
    Week 1
    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
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  19. #1969
    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 offline
    Week 2
    Day 1 (Back/abs)

    Pre-Workout: Coffee, chicken & rice

    Upright Rows (EZ bar)
    185x12
    185x12
    185x12

    Landmine Rows with Lat-Blaster attachment
    195x12
    195x12
    195x12

    Seated Cable Rows +
    190x12
    190x12
    190x12

    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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  20. #1970
    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 offline
    Week 2
    Day 2 (Chest/Shoulders/Bi's/Tri's)

    Pre-Workout: Turkey

    Incline Bench Press (Barbell) +
    190x12
    190x12
    205x8
    205x8

    Flat Bench Press (Swiss Bar) - Wide-Grip +
    200x12
    200x12
    215x8
    215x8

    Standing OHP (Dumbbells) +
    65x12
    65x12
    65x12

    Front Raises (Dumbbells)
    40x10
    40x10
    40x10

    Cable Curls from squatting position
    80x8
    80x8
    80x8

    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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  21. #1971
    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 offline
    Week 2
    Day 3 (Legs/Traps)

    Pre-Workout: None

    Back Squats
    240x12
    240x12
    260x8
    260x8

    Barbell Shrugs
    400x15
    400x15
    400x15

    Dumbbell Shrugs
    60x25
    60x25
    60x25

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

    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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  22. #1972
    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 offline
    Week 2
    Day 4 (Back/Abs)

    Pre-Workout: Chicken & Rice

    Snatch-grip Deads (barbell)
    275x12
    275x12
    295x8
    295x8

    Lat pull-downs
    160x10
    160x10
    160x10

    T-bar cable pull-downs
    140x10
    140x10
    140x10

    Face-pulls
    90x10
    90x10
    90x10

    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
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