lol. yeah...the old corn. I smelled it.... It depends on what my goal is. I rarely let anything go more than 8 weeks unless I'm strength training or as few as 3 weeks. Your body will tell you when its time to move on. Even changing the days of your split up, reps, order of exercises can help shock your body. Right now I have 4 week workouts planned.
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06-10-2011, 05:33 PM #91
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06-10-2011, 05:34 PM #92
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06-10-2011, 07:59 PM #93
Day 5
Woke up late and tired. Washed cars most of the day and had a late afternoon workout. I was looking forward to it all day! Took 2 scoops of Juggernaut today and it rocked. I love how it doesnt make me feel jittery or tingly. I feel super energetic and focused and ready to lift. I even used more weight than my last log entry in my notebook showed and it felt awesome. Im feeling sore all over from starting my new training and I love it! Legs sore - check. Chest sore - check. Back sore - check. Abs sore - double check. Working my hams today really made them feel good. Going to go foam roll before bed. Missed calves today because of time crunch, but I'll catch them up tomorrow.
Workout
Legs - Hip Dom
RDL's 4x8 @ 235
Leg press 4x12 @ 360 superset
DB stiff leg deads 4x15 @ 60's superset
Lying leg curls 4x12 @ 70 (knee was really hurting today. Had to drop down alot)
Standing leg curls 4x12 @ 25 (single leg)
Nutrition
Breakfast - half breakfast burrito
Snack - 2 TBS PB sandwich on whole grain, 3g fish oil, multi, 12g bcaa
Lunch - 8oz chicken thigh, brown rice
PreWO - 2 scoops Juggernaut, no protein today
IntraWO - 12g bcaa's
PostWO - 50g protein, 50g carbs, creatine, 3g fish oil
Dinner - Omelet (3 eggs, 3 egg whites, cottage cheese, onions, green pepper, lil shredded cheese)
TOTAL - 2175 cals
Fat - 79g
Carbs - 189g
Protein - 179g <---- weak sauce
water - close to a gallon
Prolly going to have a protein shake before bed. I'm a little short on cals and protein. Have a great weekend everyone!! Shoulder abuse tomorrow.
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06-10-2011, 08:15 PM #94
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06-10-2011, 08:42 PM #95
- Join Date: Dec 2008
- Location: Stow, Ohio, United States
- Age: 31
- Posts: 1,853
- Rep Power: 725
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06-10-2011, 10:09 PM #96
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06-10-2011, 10:27 PM #97
- Join Date: Jun 2007
- Location: Washington, United States
- Age: 36
- Posts: 566
- Rep Power: 229
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06-10-2011, 10:32 PM #98
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06-11-2011, 10:33 AM #99
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06-11-2011, 10:41 AM #100
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06-11-2011, 10:48 AM #101
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06-11-2011, 12:45 PM #102
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06-11-2011, 01:04 PM #103
Thanks man. Your physique is awesome!
You're not sorry! Remember what you said to me yesterday?
Thanks for checkin bud. Shoulder day was awesome!!
Enjoy! I did. Thanks for checkin in brother! Happy lifting. I think sunday might be a rest day for me.
I know Boog. Epic fail on the burrito. I'm still trying to force myself to get up earlier before I have to go wash cars on my off duty days. Just cant seem to get to bed at a decent hour. I will though. Im going to have to force it. Stay cool brother. It finally rained here yesterday. At least at my house. Grass fires have been the worst in a long time.
Thanks for stopping. I appreciate it!
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06-11-2011, 02:10 PM #104
Juggernaut Day 6
Woke up and got the kids donuts as Saturday is the official "donut day" at my house. Get your kids donuts on Saturday one time is its donut day for eternity. haha After some new shoes and a good breakfast I went to the gym. Workout was great today as usual! I was worn out by the end, but not before. I took 2 scoops of juggernaut again and I'm really liking it. I've even been sharing with my workout partner a bit. I gonna make him get his own! Had a MASSIVE pump today!! Abs were excruciating today on a few things that required stabilization. Specifically straight arm pull downs. My shirt was soaking wet after I got off the treadmill. I drank about 75oz of water total during workout and I ran out like a dummy while I was on the treadmill. My partner made a good point though. Said, "Juggernauts dont drink water! They're like camels." I filled my bottle before we left. I pretty much shotgunned my shake when I got to the truck because I was shaking a bit then finished another 25oz of water on the way home. Felt fine by the time I got home. Had some brown rice and 4oz chicken about 30 minutes later.
Upper body - Vertical Dominant
Standing military press - 4x10 @ 115 (low doubles - half rep at the bottom, then a full rep = one rep)
Lat pull-downs - 4x10, 10, 8, 8 @ 120 (low doubles)
Straight arm pulldowns - 4x12 @ 100 superset* (this was on a cable machine)
-High incline DB press - 4x12 @ 65's superset*
Decline DB tri extensions - 4x12 @ 30's superset*
-Hammer curls - 4x12 @ 40's superset*
Cardio - 30 mins 3mph @ 12% incline
-Knocked out calves that got left out yesterday when we were done.
Standing calve raises - 3 drop sets of 10 each drop. 190, 170, 150.
Gotta go get ready for work now. Everyone have a great Sunday! I think I may use it to rest. Maybe some abs.
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06-11-2011, 02:50 PM #105
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06-11-2011, 03:29 PM #106
- Join Date: Mar 2011
- Location: Medina, Ohio, United States
- Age: 59
- Posts: 5,417
- Rep Power: 2398
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06-11-2011, 04:05 PM #107
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06-11-2011, 04:07 PM #108
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06-11-2011, 08:12 PM #109
Juggernaut Day 6 nutrition
Its the end of another day. Eats were good today. Prolly going to raid the fridge for some cottage cheese shortly. Temptations are everywhere.... There's a pizza in the dayroom thats calling me. Sippin on some bcaa's right now and trying to finish my gallon of water today. Screwed up my multi and fish oil today. Only got 4 grams which leads me to a question. Can I take all my fish oil at once or would it be best to spread it out?
Nutrition day 6
Breakfast - 3 eggs, 3 whites scrambled, cup of oats
PreWO - 25g whey, 2 scoops Juggernaut!
IntraWO - 12g bcaa
PostWO - 50g protein, 50g carbs, 5g creatine
PostWO meal - 4oz chicken, cup of brown rice cooked
Snack - 50g whey, 10 almonds, 4g fish oil, multi
Dinner - 3 eggs, 2 whites scrambled with pico and spinach leafs, 5 pieces of turkey bacon. (yum btw)
Before bed - 12g bcaa, 1/2 cup of cottage cheese
Total - 2481 cals
fat - 91g
carbs - 171g
protein - 238g
Til next time....
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06-11-2011, 08:24 PM #110
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06-11-2011, 08:51 PM #111
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06-11-2011, 09:00 PM #112
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06-12-2011, 05:33 AM #113
- Join Date: Dec 2010
- Location: Ottawa, Ontario, Canada
- Age: 40
- Posts: 1,846
- Rep Power: 857
I disagree, I'm all for water!!! WATER all the way (its so good for muscle recovery!!)! Sounds like you had a pretty crazy workout Swettin' bullets out there and pumpin those muscles like theres no tomorrow!
Have a great rest today !!!
Oh stay away from those donuts ..lolFollow my I AM JUGGERNAUT journal: http://forum.bodybuilding.com/showthread.php?t=134533291
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06-12-2011, 09:00 AM #114
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06-12-2011, 09:07 AM #115
Happy Sunday everyone. If anyone is looking for a good weighted ab workout then you need to check out my log from a couple of days ago. It was on weds and I still cant sit up. Tomorrow I should be good to go. Today's an ab day so Im going to do what I can. Probably some hanging leg raises and such. Should help alot.
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06-12-2011, 09:14 AM #116
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06-12-2011, 01:14 PM #117
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06-12-2011, 01:53 PM #118
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06-12-2011, 03:03 PM #119
- Join Date: May 2011
- Location: Helena, Montana, United States
- Age: 42
- Posts: 551
- Rep Power: 179
Chaulk? Gave up on it a long time ago! Dont use anything anymore no gloves, no wraps, no belts, nada, just me and my grip! Lol may not be the smartest thing in the world but its what i got for now!
This is my new progression/workout/pic/video blog!
http://forum.bodybuilding.com/showthread.php?t=138661173&p=786436533#post786436533
http://forum.bodybuilding.com/showthread.php?t=135133971
This was my juggernaut challenge page
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06-12-2011, 04:25 PM #120
- Join Date: Mar 2009
- Location: Albany, New York, United States
- Age: 46
- Posts: 2,959
- Rep Power: 4162
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