Jame Esquilin's "NEW" I am Juggernaut Log from Afghanistan

[esco5288]

By popular demand a new thread is being made for all to get on board with me. Looks like it was too much info in the original and some people were getting lost so a new thread has been made for every one. Here is info from the past fwe blogs to post in this new one for everyone.

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Well I finally got back in the competition. I have been waiting to do it for a while now that is open looking to get in and do some work. it was great winning a Junior Juggernaut title now to try for that coveted Juggernaut title. Looking to go harder and do as much as I possibly can while in Afghanistan. Some things have changed though. As of now I cant get online out here between 8 am and 8 pm so I have to log on either before or after work at the USO which is pretty far from where I am but I am going to do all I can with what I have out here. Right now I am on a pretty cool spit. For the next 6 weeks at least looking to up the strength and cut bf. mainly with one week in the 8-12 rep range, the next week in the 12-14 rep range and the third in the 16-20 rep range then back to the start. All i all i like what I am seeing from this type of spilt so I am on and in it for the long haul. We all know how hard work pays off. to add to it I do Cardio between 3-4 times a week and abs the same as well. Cardio is mainly a 5 min warmup, ten minute on a 15 incline fast walking at about 5 mph then 15- 20 min of HIIT at 3.5 incline speeds vary from 4.5 to 11.0 mph for one min intervals. Its pretty brutal but I think I will get the results I am looking for by June. So lets see how it all goes.

Body Stats

Ht-5'9
Wt-190
Chest- 42
Bi- 17
Forearm- 14
Waist- 31
Thigh- 24
Calves- 15.5


Nutrition

My nutrition out here is pretty simple since i dont much access to my own food I pretty much just look to eat whats best.

8 am- 6 hard boiled eggs just the whites, small bowl of oatmeal with a little bit of raisins
10 am- Carb conscious protein bar
11 am- Infinte Mass Whey Protein 1 scoop shake
12 pm- Lunch A lil meat for protein, salad, apple
2 pm- can of tuna
3 pm- protein shake
3:30 pm- Juggernaut one scoop, two scoop on leg days
6:15 pm- Massport shake 1 scoop and scoops 2:1:1 recovery shake
7 pm- Dinner same as lunch for the most part
9:30 pm- Healthy choice soup (100 calories)

Supplements

Carnitine MTX
Juggernaut
Massport
Inifinite Whey Protein
Carnocre
Multivitamin
ZMA
Cyclobolan NT
Cyclo REm
Cyclo Clenz


Workouts for last week

Monday

Shoulders

Power Clean Press Superset with Seated Lateral Raises
4 warmup sets / 3 sets 12-16 reps

Dumbbell Front Raise
3 sets / 16-10 reps

Bentover Lateral Raises
3 sets / 14-18 reps (Triple Drop sets)

Tuesday

Arms/Calves

Triceps

Pushdowns
4 warmup sets / 3 working sets 12-14 reps (triple dropsets)

Lying Extension superset with Close Grip bench Press
3 sets 12-16 reps

Biceps

Barbell Curl
4 warmup sets / 3 working sets 20-24 reps

Preacher Curls
3 sets - 20-25 reps

Calves

Standing Calf Raise
4 warmup sets / 4 working sets 8-10 reps

One leg standing Calf Raise
4 sets 8-10 reps

Wednesday

Rest Day


Thursday

Legs

Quads

Leg Extension
4 warmup sets / 2 working sets 12-15 reps (triple dropsets)

Leg Press
Heavy 2 reps (triple drop sets and rest pause)

Dumbbell Lunge
2 sets 15-20 reps

Hams

One Leg lying Leg Curl
4 warmup sets / 2 sets 12-15 reps (triple dropsets)

Leg Press (with feet high)
3 sets 18-22 reps

Lying Leg Curl
3 sets 18-22 reps

Friday

Back/Calves

Lat Pulldown superset with Close Grip Pulldown
4 warmup sets / 3 working sets 12-14 reps

Barbell Row
2 sets 16-20 reps

Seated Pulley Row
2 sets 16- 20 reps

One arm Dumbbell Row
3 sets 14-16 reps (triple dropsets)

Back Extension
5 sets 15-20 reps

Calves

Seated Calf Raise
4 warmup sets / 4 working sets 18-20 reps

Saturday

Chest

Incline Dumbbell Press superset with Incline Flye
4 warmup sets / 3 working sets 16-18 reps (triple dropsets)

Flat Bench Flyes
3 sets 12-14 reps (triple dropsets)

Dips
3-4 sets 14-18 reps

Cardio/Abs

Every other day as I stated in my previous blog mainly focusing on HIIT training to try to cut some bf. abs every other day as well. Looking to incorporate more reps starting Monday. Been doing around 15 reps for about 6 sets for at least a total of 3 exercises. Hopefully I can amp it up to get a full belly blast in. So lets see.

Sorry for long blog everyone. Hopefully I can keep on it with my hours and the crazy war going on over here. Thanks for the love and support from all. Keep up the steady training everyone.



Here is todays workout.

Monday

Shoulders

Barbell Seated OverHead Press
4 warmup sets (First two just the bar last two with 135 pds) 8-10 reps/ 3 working sets 8-10 reps, 1 set - 155/10 reps, 2 and 3 set 185/8 reps (No spotter)

Upright Row
3 working sets 8-10 reps/ 1 set - 95pds/10 reps, 2 set - 145/10 reps, 3 set - 205/10 reps

One Arm Lateral Raise (Feet slanted at a 45 degree angle while holding the squat rack)
3 workign sets 8-10 reps/ 1 set - 25 pd dumbbell 10/10 reps, 2 set - 40 pd dumbbell 10/10 reps, 3 set - 50 pd dumbbell 10/10 reps

Bentover Lateral Raise
3 working sets 8-10 reps/ 1 set - 40 pd dumbbells 10 reps, 2 set - 60 pd dumbbells 10 reps, 3 set - 75 pd dumbbells 10 reps

Cardio

20 minutes on the treadmill at a 4.5 incline at 5.5 speed

All in all a great workout that is for sure. Looking forward to this blog and seeing where it goes and hopefully being one of the finalist. Lets get it in everyone. Good luck to you all as well.

[blueyedevil]

Dang it... A new thread.. I just found your other one... As always I can not express enough gratitude for those who serve our Awesome country.
Keep hitting man and I will defiantly be following this thread...

[rblb07]

Welcome again haha REALLY look forward to following you man!

[alika2die4]

I like your newspaper. Should also read sandy and hot. Great place for the whole family! Good luck with the ab work. I'm hitting cardio and abs harder this go around.

[Kevin Mattson]

Great to see you taking on the Challenge again Jamie. Awesome opening thread too... Hit it Hard bro !!!

[WildBill22]

Great to see you taking on the Challenge again Jamie. Awesome opening thread too... Hit it Hard bro !!!

This!!! Looking forward to following along!!

[kconnell]

Welcome my beast of a friend!

I think the new log is better. Glad to have you back in the comp!

[JohnButz]

In for the ride!

[JohnButz]

Supplements

Carnitine MTX
Juggernaut
Massport
Inifinite Whey Protein
Carnocre
Multivitamin
ZMA
Cyclobolan NT
Cyclo REm
Cyclo Clenz

Nice Stack Too!

[esco5288]

Dang it... A new thread.. I just found your other one... As always I can not express enough gratitude for those who serve our Awesome country.
Keep hitting man and I will defiantly be following this thread...

Thanks a lot man definitel a;preciate it. Thaks for the kind words as well for me being out here. Jus there until June so looking forward to getting home. Your log is lookign good as well keep up the great work my friend.

[esco5288]

Welcome again haha REALLY look forward to following you man!

Thanks a lot man. Definitely appreciate the love man. How are things with you going? Keep a good eye on the log loads of excersies and motivation will be posted on this bad boy. Looking good your self my friend. Keep up the great work.

[esco5288]

I like your newspaper. Should also read sandy and hot. Great place for the whole family! Good luck with the ab work. I'm hitting cardio and abs harder this go around.

I know right best newspaper ever right lol lol lol.. Got to love it brother. Definitely a family place by far.. NOT.. Lol. Thanks for being there and I definitley appreciate you hitting me up with great words on the ab work I am looking to put in. Look at you getting in the cardio and ab work yourself you are going to do damage brother that is for sure. Looking forward to the result for both you an I.

[esco5288]

Great to see you taking on the Challenge again Jamie. Awesome opening thread too... Hit it Hard bro !!!

Thanks Kevin looking to follow in yours and Bill's footsteps. Hopefully I can live up to what you guys did. That is the overall goal. We will see how it all goes from here.

[esco5288]

This!!! Looking forward to following along!!

Thanks a lot Bill you are the man. Both you and Kevin have done loads of work and are huge embassadors for IL as well as Joe and the IL team. Looking forward to hard work and hopefuly getting in and doing as well you both did. Thanks for everything my friend. Lets get it brother.

[esco5288]

Welcome my beast of a friend!

I think the new log is better. Glad to have you back in the comp!

Thanks Kev definitely appreciate it... I figured I would go with the popular demand of a new log to get this started and on and poppin. Lol lol.. Looking forward to the ride and journey once again my friend. Time to get Juggernaut strong. How are you diong my friend?

[esco5288]

Nice Stack Too!

Thanks John. Definitely appreciate it. Just looking to get the work in as hard as I can. Its all about the work and the fun in doing it. Love the feeling of the pump. How have you been brother?

[esco5288]

I hope everyone is doing well today. Great day in teh gym had a phenomenal workout adn teh pump was through the roof. Had a scoop of Juggernaut today prior to the work as usual. I usually make it two for leg days for teh extra focus. I'll be ordering Juggernaut HP here shortly to see how it is and valuate the difference between teh two. Of course had a scoop of Massport after as well as a scoop of 2:1:1 recovery.

Tuesday

Arms

Triceps

Close Grip Bench Press
4 warm up sets 8-10 reps/ 1 and 2 set - 45 pd Bar for 10 reps, 3 and 4 set - 135 pds for 10 reps
3 working sets/ 1 set - 135 for 10 reps, 2 set - 185 for 9 reps, 3 set - 205 for 7 reps

Overhead Ez Bar Extension
3 working sets 8-10 reps/ 1 set - 95 pds for 10 reps, 2 set - 145 for 10 reps, 3 set - 165 for 8 reps

Cable Pushdown
3 working sets 8-10 reps/ 1 set - 45 pds for 10 reps, 2 and 3 set - 135 pds for 10 reps


Biceps

Barbell Curl
4 warmup sets 8-10 reps/ 1 and 2 set - 45 pd bar for 10 reps, 3 set - 95 pds for 10 reps, 4 set - 135 for 10 reps
3 working sets 8-10 reps/ 1 set - 135 for 10 reps, 2 set - 185 for 10 reps, 3 set - 225 for 10 reps

Alt Dumbbell Curls
3 working sets 8-10 reps/ 1 set - 50 pds for 10 reps, 2 set - 65 pds for 10 reps, 3 set - 75 pds for 10 reps

Ez Bar Narrow Grip Curl
3 working sets 8-10 reps/ 1 set - 95 pds for 10 reps, 2 set - 145 pds for 10 reps, 3 set - 165 pds for 10 reps


Skipped calves today. For some reason my legs were hurting so took the day off from calves. tomorrow is an ab day adn most likely cardio as well. All in all I was hapy and a lil surprised at the weight as well.

[EFT]

thank you for your service my friend, i have 3 service connected disabilities from life threatening injuries while i served. i wanted to say Welcome, you've found the best place on the entire website for information and motivation and the opportunity to meet like minded people. I hope we can get to know each other better. I was involved in the last challenge and it changed my life in so many ways that I couldn't pass up the opportunity to involve myself once again.

[kconnell]

Thanks Kev definitely appreciate it... I figured I would go with the popular demand of a new log to get this started and on and poppin. Lol lol.. Looking forward to the ride and journey once again my friend. Time to get Juggernaut strong. How are you diong my friend?

I'm getting around really well for the accident I had. I've been hitting upper body hard durin the recovery.

I second John's post. That's some stack that even a rep would drool over. Excuse me while I while the slobber off my face!

[JAndino24]

welcome back cuzzo.. we ready to do this again.

[blueyedevil]

Another great work out hit it hit it..

I hope everyone is doing well today. Great day in teh gym had a phenomenal workout adn teh pump was through the roof. Had a scoop of Juggernaut today prior to the work as usual. I usually make it two for leg days for teh extra focus. I'll be ordering Juggernaut HP here shortly to see how it is and valuate the difference between teh two. Of course had a scoop of Massport after as well as a scoop of 2:1:1 recovery.

Tuesday

Arms

Triceps

Close Grip Bench Press
4 warm up sets 8-10 reps/ 1 and 2 set - 45 pd Bar for 10 reps, 3 and 4 set - 135 pds for 10 reps
3 working sets/ 1 set - 135 for 10 reps, 2 set - 185 for 9 reps, 3 set - 205 for 7 reps

Overhead Ez Bar Extension
3 working sets 8-10 reps/ 1 set - 95 pds for 10 reps, 2 set - 145 for 10 reps, 3 set - 165 for 8 reps

Cable Pushdown
3 working sets 8-10 reps/ 1 set - 45 pds for 10 reps, 2 and 3 set - 135 pds for 10 reps


Biceps

Barbell Curl
4 warmup sets 8-10 reps/ 1 and 2 set - 45 pd bar for 10 reps, 3 set - 95 pds for 10 reps, 4 set - 135 for 10 reps
3 working sets 8-10 reps/ 1 set - 135 for 10 reps, 2 set - 185 for 10 reps, 3 set - 225 for 10 reps

Alt Dumbbell Curls
3 working sets 8-10 reps/ 1 set - 50 pds for 10 reps, 2 set - 65 pds for 10 reps, 3 set - 75 pds for 10 reps

Ez Bar Narrow Grip Curl
3 working sets 8-10 reps/ 1 set - 95 pds for 10 reps, 2 set - 145 pds for 10 reps, 3 set - 165 pds for 10 reps


Skipped calves today. For some reason my legs were hurting so took the day off from calves. tomorrow is an ab day adn most likely cardio as well. All in all I was hapy and a lil surprised at the weight as well.

[alika2die4]

I hope everyone is doing well today. Great day in teh gym had a phenomenal workout adn teh pump was through the roof. Had a scoop of Juggernaut today prior to the work as usual. I usually make it two for leg days for teh extra focus. I'll be ordering Juggernaut HP here shortly to see how it is and valuate the difference between teh two. Of course had a scoop of Massport after as well as a scoop of 2:1:1 recovery.

Tuesday

Arms

Triceps

Close Grip Bench Press
4 warm up sets 8-10 reps/ 1 and 2 set - 45 pd Bar for 10 reps, 3 and 4 set - 135 pds for 10 reps
3 working sets/ 1 set - 135 for 10 reps, 2 set - 185 for 9 reps, 3 set - 205 for 7 reps

Overhead Ez Bar Extension
3 working sets 8-10 reps/ 1 set - 95 pds for 10 reps, 2 set - 145 for 10 reps, 3 set - 165 for 8 reps

Cable Pushdown
3 working sets 8-10 reps/ 1 set - 45 pds for 10 reps, 2 and 3 set - 135 pds for 10 reps


Biceps

Barbell Curl
4 warmup sets 8-10 reps/ 1 and 2 set - 45 pd bar for 10 reps, 3 set - 95 pds for 10 reps, 4 set - 135 for 10 reps
3 working sets 8-10 reps/ 1 set - 135 for 10 reps, 2 set - 185 for 10 reps, 3 set - 225 for 10 reps

Alt Dumbbell Curls
3 working sets 8-10 reps/ 1 set - 50 pds for 10 reps, 2 set - 65 pds for 10 reps, 3 set - 75 pds for 10 reps

Ez Bar Narrow Grip Curl
3 working sets 8-10 reps/ 1 set - 95 pds for 10 reps, 2 set - 145 pds for 10 reps, 3 set - 165 pds for 10 reps


Skipped calves today. For some reason my legs were hurting so took the day off from calves. tomorrow is an ab day adn most likely cardio as well. All in all I was hapy and a lil surprised at the weight as well.

Hows the training split working for you? I have been doing one muscle group for so long its hard to break habits!

[Credz]

Good to see you joining!

[teamsw]

********************* JOESWAT, THE ORIGINAL JUGGERNAUT ****************************************

Hi ESCO, welcome back to the juggernaut challenge, this is where fitness dreams come to life, Im here to help all juggernauts succeed, Dedication, Determination and Discipline will be key points to go the distance, motivation, inspiration and drive will be in every juggernauts heart.
**Here is a few words from Rocky; The world ain't all sunshine and rainbows. It's a very mean and nasty place and I don't care how tough you are it will beat you to your knees and keep you there permanently if you let it. You, me, or nobody is gonna hit as hard as a Juggernaut. But it ain't about how hard ya hit. It's about how hard you can get it and keep moving forward. How much you can take and keep moving forward. That's how you become a real Juggernaut!
THINK JUGGERNAUT!! BE JUGGERNAUT!! Train safe, train hard, train for success......Good Luck...



IFBB Joe Palumbo Official Thread-Diet, Training, Supp questions

http://forum.bodybuilding.com/showth...hp?t=142169941

http://www.********.com/#!/JoeSwatPalumbo

www.fitnesswithjoeswat.org



Joe Palumbo
IFBB PRO

[SuperMaine]

Welcome to the juggz challenge bro!!!!

I asked a question/poll on my thread, page 6...... if you can, check it out, i would love to hear your response to it.....
http://forum.bodybuilding.com/showth...13&pagenumber=

[alika2die4]

You ever run with your IBA vest on for cardio?

[kconnell]

Nice volume on the arm workout Jamie.

[esco5288]

thank you for your service my friend, i have 3 service connected disabilities from life threatening injuries while i served. i wanted to say Welcome, you've found the best place on the entire website for information and motivation and the opportunity to meet like minded people. I hope we can get to know each other better. I was involved in the last challenge and it changed my life in so many ways that I couldn't pass up the opportunity to involve myself once again.

Thanks for the love my friend and I appreciaet the awesome post as well. It is greatly appreciated. I am just out here diong my part simple as that. So sorry to hear about your disabilities but you are well now and lookin gamazing as well. I hope the challenge is a great one for you as well. You can hit me up anything and I am honored to have the oportunity to get to know you better as well. Stay Juggernaut strong my brother.

[esco5288]

I'm getting around really well for the accident I had. I've been hitting upper body hard durin the recovery.

I second John's post. That's some stack that even a rep would drool over. Excuse me while I while the slobber off my face!

That is awesome news man. Congrats on beign able to get in some quality work brother. So glad to hear aand see you are doing well. Thanks fo rthe love on the stack I am ordering Juggernaut Hp so I can compare teh HP to the original. So lets see how it is with the workouts. Wooooooooooooo. so excited.

[esco5288]

welcome back cuzzo.. we ready to do this again.

OMG you are back in it too cuz. that is awesome to hear so we both get to smash it while in Afghanistan talk about bad ass and epic. I love it. Lets do it big man and try to get this win in. Wooooooooooooooooooooooooo