I took Saturday off, but was back at it today. I did a lift/cardio type workout today. I worked back and biceps.
Back:
Underhand Lat Pulldowns - 2 sets x 20, with 30 second jumping jacks between sets. Working set of 3 x 12 with 30 seconds jump rope between sets
Bent Over Row - 4 sets of 8-12 with 30 second basketball shuffles between sets
Seated Rows - 3 sets x 12 with 30 seconds dumbbell cleans between sets
Biceps:
Dumbbell Curl - 3 sets of 10-12 with 30 seconds jump squats between sets
Preacher Curl - 3 sets of 10-12 both arms with 1 minute punching heavy bag between sets
21s - 2 sets and 30 seconds mountain climbers between sets
Abs circuit: 30 seconds each.
Crunches
Russian Twists
Leg Raise
Bicycle Crunch
Plank
1 minute rest and repeat
I was a little sluggish this morning, but after taking my Juggernaut I was ready to go. The workout took about an hour and 10 minutes with stretching. I got a nice sweat going. Felt good, but I think taking yesterday off was a good move. I have been working out 6-7 days a week since New Year's and am down about 16 pounds since that time. The Juggernaut Challenge is really keeping me motivated. Looking at everyone's progress and kind words is very encouraging and appreciated. What a great environment!
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02-16-2014, 11:32 AM #31
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02-16-2014, 11:38 AM #32
- Join Date: Jan 2012
- Location: Ohio, United States
- Age: 53
- Posts: 347
- Rep Power: 185
You can only change the person you become!
Do or Do Not...There is no Try - Yoda
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02-16-2014, 01:19 PM #33
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02-16-2014, 02:17 PM #34
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02-16-2014, 02:42 PM #35
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02-16-2014, 03:58 PM #36"Achieving your goals, starts with your thoughts, ends with your actions." ~ Team Bring It
BODYSPACE
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02-16-2014, 09:35 PM #37
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02-17-2014, 12:03 AM #38
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02-17-2014, 10:17 AM #39
I received my orange flavored Juggernaut and Final Form on Friday. Yesterday was the first day I used either. I like the orange. I give it a 8.5/10 on taste. The results were the same as far a energy and focus. Great product! This is my first time using Infinite Labs and I'm glad I have. I also started taking Final Form yesterday. I hope that helps too with my weight loss goals. I'm drinking my Juggernaut as we speak, and am going to workout in 30-45 min. It is Legs/Shoulders today.
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02-17-2014, 10:28 AM #40
Glad to hear you the IL products are working for you and that you are happy with them! Orange happens to be my favorite flavor! The Final Form works really well and I am sure you will be pleased with that product as well. Have a great workout...Shoulders for me today too!
"Achieving your goals, starts with your thoughts, ends with your actions." ~ Team Bring It
BODYSPACE
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INFINITE LABS ELITE ATHLETE JOURNAL
http://forum.bodybuilding.com/showthread.php?t=159133031
JUGGERNAUT IN THE MAKING 2012 JOURNAL
http://forum.bodybuilding.com/showthread.php?t=147847543
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02-17-2014, 10:41 AM #41
Just reading up on your log, your off to a prefect start. How are you enjoying the contest thus far? There is a wealth of people with knowledge here so your in good hands!
***Yea Buddy...Every day is Juggernaut Day***
Weather you are just starting this amazing journey or elbows deep into it, you owe it to yourself to follow it threw to the end.
But if you need a kick in the butt (figuratively of course) the beard will be here to help you!
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02-17-2014, 12:16 PM #42
Just got done with my legs/shoulders/traps.
Legs:
Squats - 5 sets of 15/12/10/8/12
Leg Curl - 4 sets of 12-15
Leg Extension - 3 sets of 15-20
Calf Raise - 4 sets of 10-20
Shoulders:
5 sets of 15/12/10/8/12
2 sets of side raise x 12
2 sets of reverse fly x 10
2 sets of front raise x 12
2 sets of shrugs x 12
I ended with 20 minutes of cardio trying to keep my heart rate between 135-165. I'm learning to like cardio! I may never love it, but I know I can and need to do it. Who knows, maybe a 5k or 10k is in the works.
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02-17-2014, 12:43 PM #43
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02-17-2014, 12:51 PM #44
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02-17-2014, 03:47 PM #45
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02-18-2014, 12:07 AM #46
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02-18-2014, 01:55 AM #47
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02-18-2014, 09:17 AM #48
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02-18-2014, 01:15 PM #49
No problem with that! You ever do them in between the exercises as your rest period to maximize heart rate spikes and shorten gym time? Its called accelerated cardio and i LOVE it when i can't do my normal cardio schedule cause of work. Keeps me in the cardio while not taking forever!
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02-18-2014, 01:45 PM #50
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02-18-2014, 01:55 PM #51
So I started doing a lifting with cardio between sets. I've done it a few days in the past week, but thought I'd follow it a little closer.
Today was chest/triceps.
I warmed up on the bike for 5 minutes.
Bench Press - 120 x 12 - 30 second jumping jacks, 156 x 12 - 30 seconds jumping jacks, 4 working sets of 228 x 11 - 1 min jump rope between sets. I use a cable bench so the weight isn't as heavy. Probably more like 185-190 if you were using a barbell.
Incline Dumbbell Bench Press - 3 sets of 50 x 11 - 30 seconds Dumbbell Cleans in between sets
Decline Cable Fly - 3 sets of 50-60 x 11 - 1 minute treadmill sprint at 9 mph, 12 mph, 10 mph
Straight Bar Tricep Push down - 4 sets of 125 x 11 with 1 minute Single Arm Kettlebell Swings, 30 second each arm.
Triple Set
Bodyweight Chest Dips - 3 x failure
Bodyweight Bench Dips - 3 x 30 seconds
High Knees - 3 x 30 seconds
Abs -
Weighted Crunch - 4 sets of 165 x 9-11 reps
Oblique Crunch - 3 sets of 30 seconds each side
Plank - 3 sets to failure
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02-19-2014, 11:52 AM #52
Back and Biceps today. Will do some cardio later in the day.
Back:
Cable Bent Over Rows - warmup of 140 x 12, 185, x 12, 4 working sets of 270 x 12
Underhand LAT Pulldown - 3 sets of 175 x 11
Seated Row - 3 sets of 225 x 11
Cable Bicep Curl - 2 sets of 80 x 12, 3 working sets of 100 x 11
Concentration Curl - 3 sets of 25 x 9-11
Hammer Curl - 3 sets of 25 x 8-10
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02-19-2014, 02:37 PM #53
- Join Date: Nov 2011
- Location: Modesto, California, United States
- Age: 64
- Posts: 1,498
- Rep Power: 263
Very nice workouts!
Awesome job! Add some pics so we can see what's going on, plus it adds to the cool factor of your log!ERIC WHITEHEAD
Pepsico Reset Specialist
Modesto, CA
"I AM NOT THE STRONGEST, I AM NOT THE BIGGEST, I AM NOT THE FASTEST.... BUT,
I AM,
CONSISTENT, PERSISTENT AND RESILIENT.
AND I WILL NEVER GIVE UP!
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02-19-2014, 06:54 PM #54
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02-20-2014, 07:14 AM #55
- Join Date: Jan 2012
- Location: W Hartford, Connecticut, United States
- Posts: 1,384
- Rep Power: 208
"Winning isn't everything, but wanting to win is." - Vince Lombardi
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JUGGERNAUT JOURNAL:
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02-20-2014, 02:55 PM #56
I'm going to lie, but I really wanted to take the day off today. I was mentally checked out not to go to work due to a blizzard watch so last night I was really thinking I'd just take it easy. The bad weather came later, but I was just unenergetic. Luckily I have this group of supportive and motivated contestants. I took my Juggernaut, it was a 10/10 for energy and focus today, and hit shoulders and legs. I again did a lift with 30-60 seconds cardio between sets. My workout was as follows:
Elliptical warm-up of 5 minutes
Shoulder Press 2 warm-up sets of 20, and 4 working sets of 9-11 reps, with elliptical sprints for 60 seconds after each set
Side Raise - 3 sets of 9-11 reps, with single arm kettlebell swings - 1 minute -30 seconds each arm after each set
Rear Delt - 3 sets of 9-11, with 30 second mountain climbers after each set
Hack Squat - 2 warm-up sets of 20, 4 working sets of 9-11 reps
Leg Curl - 3 sets of 9-11 reps, with 45 second lunges in between each set
Deadlift - 3 sets of 30 seconds with 30 seconds of Medicine Ball Slams in between each set
Abs - 3 rounds of 30 seconds each
Ab Roll Outs
Russian Twists
Reverse Crunch
Sit Up throwing a medicine ball at the wall
I didn't do my evening cardio last night so I ended with 1 minute of heavy bag with a 30 second break for 6 rounds.
I think it was a great workout. I am glad I sucked it up and did it.
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02-20-2014, 03:51 PM #57
- Join Date: Nov 2011
- Location: Modesto, California, United States
- Age: 64
- Posts: 1,498
- Rep Power: 263
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02-20-2014, 03:53 PM #58
- Join Date: Nov 2011
- Location: Modesto, California, United States
- Age: 64
- Posts: 1,498
- Rep Power: 263
www.photobucket.com
Youtube for videos, just make sure you put the video between the code.
[ video ] paste video link here [ /video ] But without spaces at the beginning and end!ERIC WHITEHEAD
Pepsico Reset Specialist
Modesto, CA
"I AM NOT THE STRONGEST, I AM NOT THE BIGGEST, I AM NOT THE FASTEST.... BUT,
I AM,
CONSISTENT, PERSISTENT AND RESILIENT.
AND I WILL NEVER GIVE UP!
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02-20-2014, 06:06 PM #59
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02-20-2014, 07:02 PM #60
Way to just go in and get it done! I have many days like that but lots of times once I get in there I get the motivation I need and end up having a great workout. Glad you had a similar experience! BTW-heavy bag drills are insane! It's shorter than a normal cardio workout but you know you did it afterwards haha.
Let's get it! 90 Day Challenge first...lifestyle after!
Instagram - chino_fit
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