AJ's Big Arms => Big Paychecks journal

[ajdahlheimer]

Week 9
Day 6 (Shoulders/Bi's/Tri's)

Pre-Workout: None

Military Press
190x5
190x5
205x3
205x3

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

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

Landmine Press
115x5
115x5
115x5

Standing Dumbbell Curls
55x8
55x8
55x8

Single Arm Triceps Extension (cable) +
40x8
40x8
40x8

Post-workout: None

Time of workout: 1 hour

Additional cardio: 20 minute skip-rope routine and 1 hour walk with weighted vest

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

[ajdahlheimer]

Week 9
Day 7 (Cardio)

Pre-Workout: None

3.4 mile outdoor run

Post-workout: None

Time of workout: 33 minutes

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

Note: Fasted cardio.

[therealocgamer]

Subbed! Just out of interest, what equipment do you have in the home gym?

[ajdahlheimer]

Subbed! Just out of interest, what equipment do you have in the home gym?

-Olympic bench that allows decline, flat, incline, and military press
-Half rack for squats, OHP, pin press, etc.
-Over 800 pounds in Olympic barbell plates, some other Standard stuff I got for free
-Dumbbell pairs from 25 pounds up to 60
-Separate dumbbells that are plate-loaded
-Pull-down machine that has 3 different pulleys (low, mid, high)
-Power tower for pullups, dips, leg raises, etc.
-Landmine attachment for rows, presses, etc.
-Several different types of lat bar, neutral grip, etc. attachments
-Dip belt for weighted dips and weighted pullups
-Various Rogue bands for stretching and also banded lifts
-Two barbells
-Swiss bar
-Hex bar
-EZ curl bar
-Separate flat bench
-Separate decline bench
-Two 45 pound bumper plates
-Wrist-roller
-Also have 3 big mirrors on the wall which helps me with form

You can get a few different views of my home gym from the videos below. It isn't a very big area at all, but I've used it since 2004 and have been accumulating equipment since beginning lifting in 1996:









Thanks for taking an interest in my journal. Been lifting hard for 25+ years without any breaks. Have a soon to be 18 year old son that also is a big time lifter and blows away most of my lifts already.

-AJ

[ajdahlheimer]

Week 10
Day 1 (Back/abs)

Pre-Workout: None

Landmine Rows with Lat-Blaster attachment +
235x5
235x5
235x5

Upright Rows - EZ Bar
180x5
180x5
180x5

Seal Rows (Dumbbells)
110x6
110x6
110x6

Close Grip Pin Press +
265x5
265x5
265x5

Decline sit-ups
3 sets of 40

Hanging leg raises
3 sets of 20

Post-workout: None

Time of workout: 1 hour

Additional cardio: None

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

[ajdahlheimer]

Week 10
Day 2 (Chest/Shoulders)

Pre-Workout: None

Incline Bench Press (Barbell)
245x5
245x5
260x3
260x3

Reverse-grip Bench Press
225x5
225x5
225x5

Decline Butterflies (Dumbbells)
60x8
60x8
60x8

Stranding OHP (Hex bar)
180x5
180x5
180x5

Cable Curls from squatting position
85x8
85x8
85x8

Triceps Pulldown w/14" bar
105x10
105x10
105x10

Post-workout: None

Time of workout: 1 hour

Additional cardio: 30 minute walk

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

[ajdahlheimer]

Week 10
Day 3 (Cardio)

Pre-Workout: None

20 minute skip-rope routine

1 hour walk with weighted vest

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

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

Hanging Leg Raises
BWx20
BWx20
BWx20

Triceps Cable Push-aways (Rope)
70x8
70x8
70x8

Standing Single Arm Cable Rows +
70x8
70x8
70x8

Post-workout: None

Time of workout: 1 hour

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

[ajdahlheimer]

Week 10
Day 4 (Legs/Traps)

Pre-Workout: None

Back Squats
310x5
310x5
330x3
330x3

Hex Bar Shrugs
350x15
350x15
350x15

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

Single Arm Overhead Triceps Extension (Dumbbell)
45x8
45x8
45x8

Post-workout: None

Time of workout: 1 hour

Additional cardio: 1 hour walk with weighted vest

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

[ajdahlheimer]

Week 10
Day 5 (Back/Abs)

Pre-Workout: None

Hex Bar Dead lifts
355x5
355x5
375x3
375x3

Seated Pull-downs (Super Lat bar) +
195x5
195x5
195x5

Landmine Rows +
125x5
125x5
125x5

Banding lying Dumbbell Triceps Extension
35x8
35x8
35x8

Cable crunches
3 sets of 25 with 100 pounds

Wrist-Roller
3 sets of 5 with 12.5 pounds

Post-workout: None

Time of workout: 1 hour

Additional cardio: 1 hour walk with weighted vest

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

[ajdahlheimer]

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

Pre-Workout: None

Military Press
190x5
190x5
205x3
205x3

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

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

Landmine Press
115x5
115x5
115x5

Standing Dumbbell Curls +
55x8
55x8
55x8

Single Arm Triceps Extension (cable)
45x8
45x8
45x8

Post-workout: None

Time of workout: 1 hour

Additional cardio: 20 minute skip-rope routine and 1 hour walk with weighted vest

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

[ajdahlheimer]

Week 10
Day 7 (Cardio)

Pre-Workout: None

3.4 mile outdoor run

Post-workout: None

Time of workout: 34 minutes

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

Note: Fasted cardio.

[ajdahlheimer]

Week 11
Day 1 (Back/abs)

Pre-Workout: None

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

Upright Rows - EZ Bar
185x5
185x5
185x5

Seal Rows (Dumbbells)
110x6
110x6
110x6

Close Grip Pin Press +
270x5
270x5
270x5

Decline sit-ups
3 sets of 40

Hanging leg raises
3 sets of 20

Post-workout: None

Time of workout: 1 hour

Additional cardio: None

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

[ajdahlheimer]

Week 11
Day 2 (Chest/Shoulders)

Pre-Workout: None

Incline Bench Press (Barbell)
245x5
245x5
260x3
260x3

Reverse-grip Bench Press
225x5
225x5
225x5

Decline Butterflies (Dumbbells)
60x8
60x8
60x8

Stranding OHP (Hex bar) +
180x5
180x5
180x5

Cable Curls from squatting position
85x8
85x8
85x8

Triceps Pulldown w/14" bar
105x10
105x10
105x10

Post-workout: None

Time of workout: 1 hour

Additional cardio: 30 minute walk

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

[ajdahlheimer]

Week 11
Day 3 (Cardio)

Pre-Workout: None

20 minute skip-rope routine

1 hour walk with weighted vest

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

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

Hanging Leg Raises
BWx20
BWx20
BWx20

Triceps Cable Push-aways (Rope)
70x8
70x8
70x8

Standing Single Arm Cable Rows
75x8
75x8
75x8

Post-workout: None

Time of workout: 1 hour

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

[ajdahlheimer]

Week 11
Day 4 (Legs/Traps)

Pre-Workout: None

Back Squats
310x5
310x5
330x3
330x3

Hex Bar Shrugs
350x15
350x15
350x15

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

Single Arm Overhead Triceps Extension (Dumbbell)
45x8
45x8
45x8

Post-workout: None

Time of workout: 1 hour

Additional cardio: 1 hour walk with weighted vest

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

[ajdahlheimer]

Week 11
Day 5 (Back/Abs)

Pre-Workout: None

Hex Bar Dead lifts +
355x5
355x5
375x3
375x3

Seated Pull-downs (Super Lat bar) +
200x5
200x5
200x5

Landmine Rows
130x5
130x5
130x5

Banding lying Dumbbell Triceps Extension
35x8
35x8
35x8

Cable crunches
3 sets of 25 with 100 pounds

Wrist-Roller
3 sets of 5 with 12.5 pounds

Post-workout: None

Time of workout: 1 hour

Additional cardio: 1 hour walk with weighted vest

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

[ajdahlheimer]

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

Pre-Workout: None

Military Press
190x5
190x5
205x3
205x3

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

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

Landmine Press
115x5
115x5
115x5

Standing Dumbbell Curls
60x8
60x8
60x8

Single Arm Triceps Extension (cable)
50x8
50x8
50x8

Post-workout: None

Time of workout: 1 hour

Additional cardio: 20 minute skip-rope routine and 1 hour walk with weighted vest

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

[ajdahlheimer]

Week 11
Day 7 (Cardio)

Pre-Workout: None

3.4 mile outdoor run

Post-workout: None

Time of workout: 34 minutes

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

Note: Fasted cardio.

[ajdahlheimer]

Week 12
Day 1 (Back/abs)

Pre-Workout: None

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

Upright Rows - EZ Bar
185x5
185x5
185x5

Seal Rows (Dumbbells)
110x6
110x6
110x6

Close Grip Pin Press
275x5
275x5
275x5

Decline sit-ups
3 sets of 40

Hanging leg raises
3 sets of 20

Post-workout: None

Time of workout: 1 hour

Additional cardio: None

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

[ajdahlheimer]

Week 12
Day 2 (Chest/Shoulders)

Pre-Workout: None

Incline Bench Press (Barbell)
245x5
245x5
260x3
260x3

Reverse-grip Bench Press
225x5
225x5
225x5

Decline Butterflies (Dumbbells)
60x8
60x8
60x8

Stranding OHP (Hex bar) +
180x5
180x5
180x5

Cable Curls from squatting position
85x8
85x8
85x8

Triceps Pulldown w/14" bar
105x10
105x10
105x10

Post-workout: None

Time of workout: 1 hour

Additional cardio: None

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

[ajdahlheimer]

Week 12
Day 3 (Cardio)

Pre-Workout: None

20 minute skip-rope routine

1 hour walk with weighted vest

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

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

Hanging Leg Raises
BWx20
BWx20
BWx20

Triceps Cable Push-aways (Rope)
70x8
70x8
70x8

Standing Single Arm Cable Rows
75x8
75x8
75x8

Post-workout: None

Time of workout: 1 hour

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

[ajdahlheimer]

Week 12
Day 4 (Legs/Traps)

Pre-Workout: None

Back Squats
310x5
310x5
330x3
330x3

Hex Bar Shrugs
350x15
350x15
350x15

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

Single Arm Overhead Triceps Extension (Dumbbell)
45x8
45x8
45x8

Post-workout: None

Time of workout: 1 hour

Additional cardio: 1 hour walk with weighted vest

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

[ajdahlheimer]

Week 12
Day 5 (Back/Abs)

Pre-Workout: None

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

Seated Pull-downs (Super Lat bar)
205x5
205x5
206x5

Landmine Rows
130x5
130x5
130x5

Banding lying Dumbbell Triceps Extension
35x8
35x8
35x8

Cable crunches
3 sets of 25 with 100 pounds

Wrist-Roller
3 sets of 5 with 12.5 pounds

Post-workout: None

Time of workout: 1 hour

Additional cardio: 1 hour walk with weighted vest

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

[ajdahlheimer]

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

Pre-Workout: None

Military Press
195x5
195x5
210x3
210x3

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

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

Landmine Press
115x5
115x5
115x5

Standing Dumbbell Curls
60x8
60x8
60x8

Single Arm Triceps Extension (cable)
50x8
50x8
50x8

Post-workout: None

Time of workout: 1 hour

Additional cardio: 20 minute skip-rope routine and 1 hour walk with weighted vest

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

[ajdahlheimer]

Week 12
Day 7 (Cardio)

Pre-Workout: None

4.5 mile treadmill walk

Post-workout: None

Time of workout: 75 minutes

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

Note: Fasted cardio. Raining outside this morning, so couldn't run.

[ajdahlheimer]

Deloading this week before starting a new 12 week workout cycle....

[ajdahlheimer]

Nice deload week. Still messed around a little lifting, but nothing structured. Kept my cardio up and ran this morning. Back on the horse starting a new workout routine tomorrow morning.

-AJ

[ajdahlheimer]

Week 1
Day 1 (Back/abs)

Pre-Workout: Bacon & eggs

Landmine Rows with neutral v-grip +
170x12
170x12
170x12

Lat Pull-downs +
140x12
140x12
140x12

Seated Cable Rows w/neutral v-grip +
200x12
200x12
200x12

Squeeze Press (Dumbbells)
60x12
60x12
60x12

Decline sit-ups
3 sets of 40

Hanging leg raises
3 sets of 20

Post-workout: None

Time of workout: 1 hour

Additional cardio: None

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

[ajdahlheimer]

Week 1
Day 2 (Chest/Shoulders)

Pre-Workout: Egg sandwich

Bench Press (Barbell)
225x12
225x12
240x8
240x8

Incline Bench Press (Swiss Bar) +
145x12
145x12
145x12

Butterflies (Dumbbells)
50x12
50x12
50x12

Bradford Presses +
115x12
115x12
115x12

Concentration Curls (Dumbbells)
45x12
45x12
45x12

Triceps Pulldown w/14" bar
80x12
80x12
80x12

Post-workout: None

Time of workout: 1 hour

Additional cardio: None

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

[ajdahlheimer]

Week 1
Day 3 (Cardio)

Pre-Workout: None

20 minute skip-rope routine

1 hour walk with weighted vest

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

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

Hanging Leg Raises
BWx20
BWx20
BWx20

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

Standing Single Arm Cable Rows
70x8
70x8
70x8

Post-workout: None

Time of workout: 1 hour

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