AJ's Big Arms => Big Paychecks journal

**ajdahlheimer** · 11-28-2022, 06:00 AM

Week 2
Day 2 (Chest/Shoulders)

Pre-Workout: None

Incline Bench Press (Barbell) +
200x12
200x12
215x8
215x8

Bench Press (Swiss Bar)
215x12
215x12
215x12

Incline Butterflies (Dumbbells)
50x12
50x12
50x12

Front Raises (Dumbbells) +
35x12
35x12
35x12

Cable Curls from squatting position
75x10
75x10
75x10

Triceps Pulldown w/14" bar +
85x12
85x12
85x12

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** · 11-29-2022, 05:56 AM

Week 2
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 Chin-up's
BW+25x10
BW+25x10
BW+25x10

Decline weighted sit-up's
BW+45x30
BW+45x30
BW+45x30

Standing Single Arm Cable Rows
70x8
70x8
70x8

Trunk Rotators with 45 pound plate
3 set of 50

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** · 11-30-2022, 06:29 AM

Week 2
Day 4 (Legs/Traps)

Pre-Workout: None

Back Squats +
240x12
240x12
260x8
260x8

Hex Bar Shrugs
345x15
345x15
345x15

Single Arm Shrugs - Hex Bar
135x15
135x15
135x15

Crunches
40x3
40x3
40x3

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** · 12-01-2022, 05:06 AM

Week 2
Day 5 (Back/Abs)

Pre-Workout: None

Hex Bar Dead lifts
290x12
290x12
310x8
310x8

Seated Pull-downs (Super Lat bar)
155x12
155x12
155x12

Landmine Rows +
90x12
90x12
90x12

Leg Raises +
BWx12
BWx12
BWx12

Cable crunches
3 sets of 25 with 90 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** · 12-02-2022, 05:16 AM

Week 2
Day 6 (Shoulders/Bi's/Tri's)

Pre-Workout: None

Military Press (Dumbells) +
70x12
70x12
70x12

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

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

Landmine Presses +
65x12
65x12
65x12

Standing Dumbbell Curls
45x8
45x8
45x8

Cable Triceps Extension (Rope)
75x12
75x12
75x12

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** · 12-05-2022, 05:48 AM

Week 3
Day 1 (Back/abs)

Pre-Workout: None

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

Upright Rows - EZ Bar +
130x12
130x12
130x12

Seal Rows (Dumbbells) +
70x12
70x12
70x12

Face-pulls (Rope)
75x12
75x12
75x12

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** · 12-05-2022, 05:49 AM

Week 3
Day 2 (Chest/Shoulders)

Pre-Workout: None

Incline Bench Press (Barbell)
205x12
205x12
220x8
220x8

Bench Press (Swiss Bar)
215x12
215x12
215x12

Incline Butterflies (Dumbbells) +
50x12
50x12
50x12

Front Raises (Dumbbells)
40x12
40x12
40x12

Cable Curls from squatting position
75x10
75x10
75x10

Triceps Pulldown w/14" bar
90x12
90x12
90x12

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** · 12-06-2022, 05:29 AM

Week 3
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 Chin-up's
BW+25x10
BW+25x10
BW+25x10

Decline weighted sit-up's
BW+45x30
BW+45x30
BW+45x30

Standing Single Arm Cable Rows
70x8
70x8
70x8

Trunk Rotators with 45 pound plate
3 set of 50

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** · 12-07-2022, 05:44 AM

Week 3
Day 4 (Legs/Traps)

Pre-Workout: None

Back Squats
245x12
245x12
265x8
265x8

Hex Bar Shrugs +
345x15
345x15
345x15

Single Arm Shrugs - Hex Bar
135x15
135x15
135x15

Crunches
40x3
40x3
40x3

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** · 12-08-2022, 05:02 AM

Week 3
Day 5 (Back/Abs)

Pre-Workout: None

Hex Bar Dead lifts +
290x12
290x12
310x8
310x8

Seated Pull-downs (Super Lat bar)
160x12
160x12
160x12

Landmine Rows
95x12
95x12
95x12

Leg Raises
BWx15
BWx15
BWx15

Cable crunches
3 sets of 25 with 95 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** · 12-09-2022, 05:31 AM

Week 3
Day 6 (Shoulders/Bi's/Tri's)

Pre-Workout: None

Military Press (Dumbells)
75x12
75x12
75x12

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

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

Landmine Presses +
70x12
70x12
70x12

Standing Dumbbell Curls
45x8
45x8
45x8

Cable Triceps Extension (Rope) +
75x12
75x12
75x12

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** · 12-10-2022, 08:30 AM

Week 3
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.

**ajdahlheimer** · 12-10-2022, 08:34 AM

Week 4
Day 1 (Back/abs)

Pre-Workout: None

Landmine Rows with Lat-Blaster attachment
200x12
200x12
200x12

Upright Rows - EZ Bar
135x12
135x12
135x12

Seal Rows (Dumbbells)
75x12
75x12
75x12

Face-pulls (Rope)
75x12
75x12
75x12

Decline sit-ups
3 sets of 40

Hanging leg raises
3 sets of 20

Post-workout: None

Time of workout: 1 hour

Additional cardio: 2 mile treadmill walk

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

**ajdahlheimer** · 12-12-2022, 06:21 AM

Week 4
Day 2 (Chest/Shoulders)

Pre-Workout: Egg and toast

Incline Bench Press (Barbell)
205x12
205x12
220x8
220x8

Bench Press (Swiss Bar)
215x12
215x12
215x12

Incline Butterflies (Dumbbells)
55x12
55x12
55x12

Front Raises (Dumbbells)
40x12
40x12
40x12

Cable Curls from squatting position
75x10
75x10
75x10

Triceps Pulldown w/14" bar
90x12
90x12
90x12

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** · 12-13-2022, 05:07 AM

Week 4
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 Chin-up's
BW+25x10
BW+25x10
BW+25x10

Decline weighted sit-up's
BW+45x30
BW+45x30
BW+45x30

Standing Single Arm Cable Rows
70x12
70x12
70x12

Trunk Rotators with 45 pound plate
3 set of 50

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** · 12-14-2022, 05:16 AM

Week 4
Day 4 (Legs/Traps)

Pre-Workout: None

Back Squats
245x12
245x12
265x8
265x8

Hex Bar Shrugs
350x15
350x15
350x15

Single Arm Shrugs - Hex Bar
140x15
140x15
140x15

Crunches
3 sets of 40

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** · 12-15-2022, 04:41 AM

Week 4
Day 5 (Back/Abs)

Pre-Workout: None

Hex Bar Dead lifts
295x12
295x12
315x8
315x8

Seated Pull-downs (Super Lat bar)
160x12
160x12
160x12

Landmine Rows
95x12
95x12
95x12

Leg Raises
BWx15
BWx15
BWx15

Cable crunches
3 sets of 25 with 95 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** · 12-16-2022, 06:52 AM

Week 4
Day 6 (Shoulders/Bi's/Tri's)

Pre-Workout: None

Military Press (Dumbbells)
75x12
75x12
75x12

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

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

Landmine Presses
75x12
75x12
75x12

Standing Dumbbell Curls
45x8
45x8
45x8

Cable Triceps Extension (Rope)
80x12
80x12
80x12

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** · 12-16-2022, 12:36 PM

Week 4
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.

**ajdahlheimer** · 12-18-2022, 07:28 AM

Week 5
Day 1 (Back/abs)

Pre-Workout: None

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

Upright Rows - EZ Bar +
150x8
150x8
150x8

Seal Rows (Dumbbells)
90x8
90x8
90x8

Face-pulls (Rope)
85x8
85x8
85x8

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** · 12-19-2022, 05:18 AM

Week 5
Day 2 (Chest/Shoulders)

Pre-Workout: Oatmeal

Incline Bench Press (Barbell)
225x8
225x8
240x5
240x5

Bench Press (Swiss Bar)
225x8
225x8
225x8

Incline Butterflies (Dumbbells)
60x8
60x8
60x8

Front Raises (Dumbbells)
45x8
45x8
45x8

Cable Curls from squatting position
80x8
80x8
80x8

Triceps Pulldown w/14" bar
100x8
100x8
100x8

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** · 12-20-2022, 04:57 AM

Week 5
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 Chin-up's
BW+25x10
BW+25x10
BW+25x10

Decline weighted sit-up's
BW+45x30
BW+45x30
BW+45x30

Standing Single Arm Cable Rows
80x8
80x8
80x8

Trunk Rotators with 45 pound plate
3 set of 50

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** · 12-21-2022, 05:26 AM

Week 5
Day 4 (Legs/Traps)

Pre-Workout: None

Back Squats +
270x8
270x8
290x5
290x5

Hex Bar Shrugs
350x15
350x15
350x15

Single Arm Shrugs - Hex Bar
140x15
140x15
140x15

Crunches
3 sets of 40

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** · 12-22-2022, 06:20 AM

Week 5
Day 5 (Back/Abs)

Pre-Workout: None

Hex Bar Dead lifts
320x8
320x8
340x5
340x5

Seated Pull-downs (Super Lat bar)
180x8
180x8
180x8

Landmine Rows
115x8
115x8
115x8

Leg Raises
BWx15
BWx15
BWx15

Cable crunches
3 sets of 25 with 95 pounds

Wrist-Roller
3 sets of 5 with 12.5 pounds

Post-workout: None

Time of workout: 1 hour

Additional cardio: 2 hours shoveling snow

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

**ajdahlheimer** · 12-23-2022, 12:45 PM

Week 5
Day 6 (Shoulders/Bi's/Tri's)

Pre-Workout: None

Military Press (Dumbbells)
85x8
85x8
85x8

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

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

Landmine Presses +
90x8
90x8
90x8

Standing Dumbbell Curls
50x8
50x8
50x8

Cable Triceps Extension (Rope) +
90x8
90x8
90x8

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** · 12-23-2022, 01:01 PM

Week 5
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.

**ajdahlheimer** · 12-25-2022, 06:22 AM

Week 6
Day 1 (Back/abs)

Pre-Workout: None

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

Upright Rows - EZ Bar
155x8
155x8
155x8

Seal Rows (Dumbbells)
90x8
90x8
90x8

Face-pulls (Rope)
85x8
85x8
85x8

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** · 12-26-2022, 08:58 AM

Week 6
Day 2 (Chest/Shoulders)

Pre-Workout: Bacon and eggs

Incline Bench Press (Barbell) +
225x8
225x8
240x5
240x5

Bench Press (Swiss Bar)
225x8
225x8
225x8

Incline Butterflies (Dumbbells)
60x8
60x8
60x8

Front Raises (Dumbbells) +
45x8
45x8
45x8

Cable Curls from squatting position
80x8
80x8
80x8

Triceps Pulldown w/14" bar
100x8
100x8
100x8

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** · 12-27-2022, 05:27 AM

Week 6
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 Chin-up's
BW+25x10
BW+25x10
BW+25x10

Decline weighted sit-up's
BW+45x30
BW+45x30
BW+45x30

Standing Single Arm Cable Rows
80x8
80x8
80x8

Trunk Rotators with 45 pound plate
3 set of 50

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** · 12-28-2022, 05:39 AM

Week 6
Day 4 (Legs/Traps)

Pre-Workout: None

Back Squats
275x8
275x8
295x5
295x5

Hex Bar Shrugs
350x15
350x15
350x15

Single Arm Shrugs - Hex Bar
140x15
140x15
140x15

Crunches
3 sets of 40

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

Thread: AJ's Big Arms => Big Paychecks journal

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