I've forgot to my calorie intake in. Yesterday I had 221 g protein, 163 g carbs, and 58 g fats.
I got my workout in today. Today was chest/triceps/abs. I have been doing cardio in between sets, but I did not do them today for my first 2 exercises, incline barbell press and decline barbell press.
So here it is
Chest:
Incline Barbell Press - 2 sets of 20 for warmup using 95, 4 sets of 185 x 8-12
Decline Barbell Press - 4 sets of 185 x 10-12
Dumbbell Fly - 3 sets of 40 x 6-8 with 1 minute jumping jacks in between each set
Triceps:
Rope Tricep Pulldown - 4 sets 125 x 8-12 with 30 second burpees in between sets
EZ Bar Skull Crush/EZ Bar Close Grip Press - So I did 3 sets of 75 x failure for this. I did a Skull Crusher right into a close grip bench, to skull crusher, etc. I also did barbell cleans for 30 seconds in between each set
Burn Out set:
Fly Pushups/Close Grip Pushups 3 rounds of each. I did 30 seconds fly pushup, 30 second break, 30 second close grip pushups, 30 second break, and repeat for 2 more rounds
Abs:
30 seconds of 3 rounds of
Planks
Bicycle Kicks
Side Plank Right Side
Side Plank Left Side
Rest 1 min/ repeat
All in all another good day. Had a great sweat going. Keep going strong everyone!
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02-21-2014, 11:37 AM #61
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02-21-2014, 11:43 AM #62
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02-21-2014, 03:50 PM #63
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02-21-2014, 04:28 PM #64
- Join Date: Aug 2011
- Location: Saint Louis, Missouri, United States
- Posts: 4,558
- Rep Power: 609
For your convenience, here is a list of all the I Am Juggernaut challengers and a link to their logs for your use.
***Remember that one part of the challenge is to see how much a Team player you are. Straight from the Official Rules at www.iamjuggernaut.com:
TEAM WORK: The second most important criteria entrants will be judged on is how much of a team member they show themselves to be during this process. One of the defining characteristic of an Infinite Labs® “team” member is the ability to be supportive. Entrants should work to demonstrate what a great addition to the “team” they will be by being active in other people’s logs and encouraging them. When entrants do so Infinite Labs will get a glimpse into the type of team member they will be. Teamwork is 20% of the score.
IAJ 2014 Competitor List
1.thedro
http://forum.bodybuilding.com/showth...hp?t=159057881
2.jmr2762
http://forum.bodybuilding.com/showth...hp?t=159045781
3.aleissa16
http://forum.bodybuilding.com/showth...hp?t=159066621
4.CinderellaMan1
http://forum.bodybuilding.com/showth...hp?t=159070661
5.pandawrestler86
http://forum.bodybuilding.com/showth...hp?t=159084721
6.slumpbuster
http://forum.bodybuilding.com/showth...hp?t=159074641
7.MONGO260
http://forum.bodybuilding.com/showth...hp?t=159094641
8.Kate11261991
http://forum.bodybuilding.com/showth...hp?t=159107961
9.Andrea928
http://forum.bodybuilding.com/showth...hp?t=159113731
10.Pathcag6911
http://forum.bodybuilding.com/showth...hp?t=159131701
11.asheid
http://forum.bodybuilding.com/showth...hp?t=159087441
12.joshuasiler
http://forum.bodybuilding.com/showth...hp?t=159104151
13.russianlove18
http://forum.bodybuilding.com/showth...hp?t=159096301
14.lolliepop76
http://forum.bodybuilding.com/showth...hp?t=159090771
15.ezericw
http://forum.bodybuilding.com/showth...hp?t=159085741
16.WaynesWorld
http://forum.bodybuilding.com/showth...hp?t=159098741
17.EFT
http://forum.bodybuilding.com/showth...hp?t=159143491
18.Lanithroe
http://forum.bodybuilding.com/showth...hp?t=159178001
19.xmanmike22
http://forum.bodybuilding.com/showth...hp?t=159165381
20.JamesOBrien160
http://forum.bodybuilding.com/showth...hp?t=159173061
21.GymGirl38
http://forum.bodybuilding.com/showth...hp?t=159229941
22.browneyenessa
http://forum.bodybuilding.com/showth...hp?t=159210981
23.thnakd1
http://forum.bodybuilding.com/showth...hp?t=159172141
24.supaman108
http://forum.bodybuilding.com/showth...hp?t=159255691
25.countrystrong93
http://forum.bodybuilding.com/showth...hp?t=159268641
26.sohei
http://forum.bodybuilding.com/showth...hp?t=159280161
27.jwpro
http://forum.bodybuilding.com/showth...hp?t=159279381
28.TaraGoncalves
http://forum.bodybuilding.com/showth...hp?t=159306691
29.thedreadedwrath
http://forum.bodybuilding.com/showth...hp?t=159342651
30.skrak
http://forum.bodybuilding.com/showth...hp?t=159313421
31.Ktown522
http://forum.bodybuilding.com/showth...hp?t=159327321
32.LeahBanton
http://forum.bodybuilding.com/showth...hp?t=159320181
33.DC4907
http://forum.bodybuilding.com/showth...hp?t=159366061
34.Bombshell7
http://forum.bodybuilding.com/showth...hp?t=159392961
35.Duranbo
http://forum.bodybuilding.com/showth...hp?t=159384761
36.loves2rescue
http://forum.bodybuilding.com/showth...hp?t=159375901
37.dasmith27
http://forum.bodybuilding.com/showth...hp?t=150357373
38.MsMETAL
http://forum.bodybuilding.com/showth...hp?t=159513731
39.arachnix
http://forum.bodybuilding.com/showth...hp?t=159509721
40.shookmusic
http://forum.bodybuilding.com/showth...hp?t=159522281
41.beefcake66
http://forum.bodybuilding.com/showth...hp?t=159521421
42.waveydalsh
http://forum.bodybuilding.com/showth...hp?t=159509581
43.cdenny8234
http://forum.bodybuilding.com/showth...hp?t=159530071
44.tammycordaro
http://forum.bodybuilding.com/showth...hp?t=159445621
45.jenleon
http://forum.bodybuilding.com/showth...hp?t=159539901
46.creilly82
http://forum.bodybuilding.com/showth...hp?t=159564841
47.lschepis
http://forum.bodybuilding.com/showth...hp?t=159598461
48.ahmed2003
http://forum.bodybuilding.com/showth...hp?t=159595171
49.bauercm1
http://forum.bodybuilding.com/showth...hp?t=159627041
50.fslslayer
http://forum.bodybuilding.com/showth...hp?t=159630831
51.btimmis
http://forum.bodybuilding.com/showth...hp?t=159646311
52.Sherrim131
http://forum.bodybuilding.com/showth...hp?t=159675991
53.classiccristal
http://forum.bodybuilding.com/showth...hp?t=159666301
54.MsSpidey232
http://forum.bodybuilding.com/showth...hp?t=159698971
55.spidey232
http://forum.bodybuilding.com/showth...hp?t=159697691
56.ischmidt
http://forum.bodybuilding.com/showth...hp?t=159698131
57.mac2118
http://forum.bodybuilding.com/showth...hp?t=159686601
58.sully_12
http://forum.bodybuilding.com/showth...hp?t=159749871
59.Predator665
http://forum.bodybuilding.com/showth...hp?t=159781221
60.iyamamaschke
http://forum.bodybuilding.com/showth...hp?t=159793471
61.louiegreek
http://forum.bodybuilding.com/showth...hp?t=159821371
62.noaks55
http://forum.bodybuilding.com/showth...hp?t=159810101
63.sharlamay
http://forum.bodybuilding.com/showth...hp?t=159816161
64.Halfrepheath
http://forum.bodybuilding.com/showth...hp?t=159862521
65.angelo329
http://forum.bodybuilding.com/showth...hp?t=159939561
66.gboy18
http://forum.bodybuilding.com/showth...hp?t=160087221
67.jaxsoncty
http://forum.bodybuilding.com/showth...hp?t=160082521
68.williampsloane
http://forum.bodybuilding.com/showth...hp?t=160088031
69.deleonr1
http://forum.bodybuilding.com/showth...hp?t=160134761
70.delbertcharger1
http://forum.bodybuilding.com/showth...hp?t=160246211advertising not permitted
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02-21-2014, 06:56 PM #65
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02-23-2014, 07:29 AM #66
My last prep I did for a contest I added the cardio in between my sets as well. save a lot of time and really helped well. keep up the progress, your doing great!
** Little Monday Motivation coming at you on Sunday **
Take time today and step back and admire all that is you, we as people get caught up worrying about so many little things and over look a very important concept.
Praising ourselves and all that we have achieved in life. We deserve are day in the spotlight as much as anyone else... Well today is that day! Celebrate Yourself and all that makes you a amazing person. YOU ROCK!!!
** Infinite Labs Sponsored Athlete **
** NASM Certified Personal Trainer **
** NPC National Competitor **
Follow me on ********:
Zack Kresser - Infinite Labs Elite Athlete
*****://www.********.com/pages/Zack-Kresser-Infinite-Labs-Elite-Athlete/463672910374937
"It ain't about how hard you're 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 winning is done!"- Rocky
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02-23-2014, 08:43 AM #67
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02-23-2014, 03:43 PM #68
Yesterday was my off day. I got back after it today. I worked back and biceps.
Back:
Bent Over Row - 2 sets of 135 x 15, 4 sets of 185 x 8-12. I sprinted in place for 30 seconds in between each set
Reverse Grip Pulldowns - 4 sets of 195 x 12-15, Dumbbell Cleans for 30 seconds in between each set
Seated Row - 3 sets of 8-12, medicine ball slam for 30 seconds between each set
EZ Bar Curl - 4 sets of 75 x 12-15, 50 lb kettlebell swing for 30 seconds between each set
Concentration Curl - 3 sets of 40 x 8-11, 1 minute bike between each set
Abs/Cardio
1 minute Low Roman Chair Russian Twists
1 minute heavy bag
1 minute decline bench leg raise with medicine ball
1 minute heavy bag
1 minute sit up ball slams
1 minute heavy bag
All and all a good workout. Ate kind of bad yesterday so was feeling guilty so glad I got back on track.
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02-23-2014, 03:44 PM #69
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02-23-2014, 10:53 PM #70
************ JOESWAT, THE ORIGINAL JUGGERNAUT *******************
* HAVING PROBLEMS WITH DIETING RESULTS?....**Regarding weight loss, There's no magical way to lose weight. It comes down to Physical Activity and Diet.... Take in fewer calories than you burn OR burn more through Training/Cardio then your taking in and you lose weight. Customizing your diet and training to your specific goal is the key to maximizing your results, dont try short cuts, fast gimmicks and so on, they will only back fire on you, if your not sure whether your training and diet is customized for your goal, reevaluate your calorie/carb daily intake and the type of training/cardio regiment your on.
For those that can't seem to lose excess weight despite diet and exercise, they should talk to their doctor, there are only two medical reasons ; Cushion's syndrome or having an under active thyroid gland, Other then that, you need to do the work.....
train hard, train smart, train safe, train to be the next Juggernaut......
**Free training/dieting/nutritional tips and advise to all juggernauts, im here to help; http://forum.bodybuilding.com/showth...hp?t=142169941
JOIN ME ON FACE BOOK FOR MORE FITNESS NEWS/FACTS
http://www.********.com/JoeSwatPalumbo
JOE PALUMBO
IFBB PROJoeswat Ifbb Pro Infinitelabs
www.infinitelabs.com
www.fitnesswithjoeswat.org
http://www.********.com/home.php?#!/InfiniteLabsSupplements
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02-24-2014, 11:40 AM #71
Today I did legs and shoulders. I usually do a cardio type exercise in between sets, but I didn't today because I wanted to lift as heavy as I could for the 8-12 reps. I did 2 circuits at the end.
Warm-up on elliptical for 5 minutes
Leg Extension - 2 warm-up sets of 84 x 20
Leg Press - 2 warm-up sets of 200 & 280 for 15 reps, 4 working sets of 360 x 10-12
Front Squat - 3 sets of 185 x 8
Leg Curl - 4 sets of 108 x 12
Leg Extension - 3 sets of 156 x 12-15
Shoulders:
Dumbbell Shoulder Press - 2 warmup sets of 20 x 20, 4 working sets of 40 x 9-12
Side Raise - 3 sets of 12 x 15
Dumbbell Rear Delt - 3 sets of 20 x 12
Dumbbell Shrug - 3 sets of 50 x 20
I completed each of these circuits twice.
Round 1:
10 thrusters
30 lunges (15 per leg)
10 burpees
20 jump pull ups
Round 2:
20 dumbbell cleans
20 medicine ball slams
20 side jumps
20 shoulder pushups
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02-24-2014, 01:31 PM #72
- 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
http://bodyspace.bodybuilding.com/balls2dawalls
JUGGERNAUT JOURNAL:
http://forum.bodybuilding.com/showthread.php?t=147523153&p=936268203
LIKE ME ON ********
http://www.********.com/ballstodawall
FOLLOW ME ON TWITTER
http://twitter.com/#!/superior2u
FOLLOW ME ON INSTAGRAM
http://instagram.com/balls_2_dawall
VISIT MY WEBSITE FOR NUTRITIOUS AND DELICIOUS RECIPES
http://flabtosixpack.com/
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02-24-2014, 04:28 PM #73
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02-24-2014, 06:15 PM #74
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02-24-2014, 11:59 PM #75
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02-25-2014, 12:59 AM #76
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02-25-2014, 08:56 AM #77
I weighed in today at 205.5. The weight isn't coming off as fast as I'd like, but my body fat is down 4%. I use a hand held one so I'm not sure of the accuracy, but I'll take it. My goal is to be about 185-190 with 8% body fat. I still have 10 weeks to go in the contest so I'm going to be pushing hard to reach my goals.
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02-25-2014, 02:45 PM #78
Today was chest and tris.
Chest:
Cable Bench Press - 3 warmups of 96x20, 156x12, 192x10, 4 working sets of 240x8,252x6, 240x7, 240x6
Cable Incline Press - 1 warmup of 144 x 8, 3 working sets of 180x8 with 1 min elliptical between sets
Decline Fly - 3 working sets of 60x8 with 30 second mountain climbers between sets
Triceps - 2 warmup sets of 80x10, 100x 10, 4 working sets of 130 x 8
Tricep Dips - 3 sets to failure
Rope Overhead Tricep Extension - 4 sets of 110 x 6-8 with 1 minute treadmill sprint between sets
Abs:
3 rounds performed for 30 seconds with no break until the end of each round
Crunch
Russian Twist
Oblique Crunch
Spiderman Push-Ups
Leg Raise on High Roman Chair
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02-25-2014, 05:10 PM #79
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02-26-2014, 06:10 AM #80
Thanks! I should mention that this is from Jan. 14th. I didn't lose 4% in 2 weeks although that would be nice. I usually don't get too worked up on my weight, but I realize I need to lose some so my body fat does go down. If I don't hit my 185-190 target but get to 8% even weighing 200, I would like that more.
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02-26-2014, 08:37 AM #81
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02-26-2014, 08:41 AM #82
- 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
http://bodyspace.bodybuilding.com/balls2dawalls
JUGGERNAUT JOURNAL:
http://forum.bodybuilding.com/showthread.php?t=147523153&p=936268203
LIKE ME ON ********
http://www.********.com/ballstodawall
FOLLOW ME ON TWITTER
http://twitter.com/#!/superior2u
FOLLOW ME ON INSTAGRAM
http://instagram.com/balls_2_dawall
VISIT MY WEBSITE FOR NUTRITIOUS AND DELICIOUS RECIPES
http://flabtosixpack.com/
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02-26-2014, 12:24 PM #83
So I came up with a new way of doing my routines. The past workout I have been doing a lift with cardio type exercises between sets. I am now planning on alternating between heavy lifting and cardio. For example today I did back and biceps with no cardio in between sets. I waited to do cardio at the end. Next time I do back and biceps I will do cardio between sets. So it's an every other day type thing. Hopefully this makes sense. I had my Juggernaut today and it was a 10/10 for focus and energy. So here was my workout
Back:
Warm-up of 2 sets of Pull-Ups
Cable Bent Over Row - 150x20, 230x15, 300x8, 300x8
Superset 1:
Reverse Grip Pulldown - 150x12, 175x12, 195x10
Middle Grip High Row - 3 sets of 144x15
Superset 2:
LAT Row - 144x10, 144x8, 144x7
Seated Row - 225 x 12, 225 x 10, 225 x 9
Superset 3:
Shotgun Row (reps per arm) - 95x10,95x9, 95x7
1 Arm Row (reps per arm) - 3 sets of 50x12
Biceps:
Concentration Curl - 25 x15, 30 x12, 40 x 10, 40x8
Hammer Curl - 3 sets of 25 x 12-15
21s using cable station- 2 sets with 60 lbs
Cardio
MPH
6 - 2min
3 -1 min
7 - 1 min
3.5 - 1 min
8 - 1 min
4 - 1 min
9 - 1 min
4.5 - 1 min
10 - 1 min
5 - 1 min
9 - 30 sec
8.5 - 30 sec
8 - 30 sec
7.5 - 30 sec
7 - 30 sec
6.5 - 30 sec
6 - 30 sec
3.5 - 2 min
My cardio might seem a little weird, but I like to run faster for a shorter time as opposed to jogging steady for 30 minutes. It just keeps my mind busier.
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02-27-2014, 06:14 AM #84
- Join Date: Jul 2007
- Location: Northwood, Ohio, United States
- Age: 49
- Posts: 3,369
- Rep Power: 256
I am exhausted just reading your workouts. I will be adding cardio to my workouts soon, and plan on trying what you have been doing on here. Keep up the hard work and you will reach your goal in no time.
-----------------------------------------------------------------------------------------------------------
If you want it, make it happen. No one else, but you, can make you make it happen.
Don't "JUST DO IT", give it your all.
Anyone can show up and pick up a dumbell, but not everyone will give it their all.
I don't stop working out when my muscles are sore, I stop when I'm done with my workout.
Todays excuses, won't help you tomorrow.
VENI VIDI VICI
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02-27-2014, 02:57 PM #85
I had to get a quick one in today. I did a superset of leg/shoulders. I kept the reps between 6-10, besides the warm-up sets of 15-20. There was little or no breaks between sets.
Superset 1
Leg Press - 2 warmups, 4 working sets
Dumbbell Shoulder Press - 2 warmups, 4 working sets
Superset 2 - 4 sets each
Leg Curl
Side Raise
Superset 3 - 3 sets each
Leg Extension
Rear Delt
Superset 4 - 3 sets each
Calf Raise
Dumbbell Shrug
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02-27-2014, 03:24 PM #86
- Join Date: Nov 2011
- Location: Modesto, California, United States
- Age: 64
- Posts: 1,498
- Rep Power: 263
Your Killing these workouts my Friend! Wow!
I was told the hand held body fat testers are +5% or -5% accurate. But if you keep testing with the same equipment and same time of day, you should be pretty accurate, it's just a question of your actual starting number.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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02-28-2014, 02:18 PM #87
Chest and Triceps today. I tried to work extra hard because I went to subway and had one of those new chicken subs with the corn chips on them. A footlong too. There's over 1,000 calories. Oh well could be worse.
So here we go
Dumbbell Bench Press - 2 warm-up sets of 35x12,40x12 with 30 seconds jumping jacks between sets. 4 working sets of 70x7-10 with 30 sec jump rope
Incline Dumbbell Press - 4 sets of 60x8-10 with 30 sec jump squats between sets
Decline Press - 3 sets of 185x7-10
Tricep Pushdown - 4 sets of 120 x8-12, with 50 lb kettlebell x 15
Reverse Grip Pulldown - 3 sets of 100 x 8-10, with 30 sec burpees between sets
Burn Out Set
30 sec Fly pushups x 3
30 sec close grip pushups x 3
I might post some updated pics tonight or tomorrow. Hopefully I can see some changes.
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02-28-2014, 02:23 PM #88
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02-28-2014, 05:29 PM #89
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03-01-2014, 08:12 AM #90
I figured this out last week and forgot already. I think once you have it uploaded on profile, you can copy that link into the log and it'll work that way. I'll check later today when I have a minute...
Definitely seeing progress. Your upperbody is tightening up especially around the outside part of the abs and middle part of the chest. keep up the awesome work!Let's get it! 90 Day Challenge first...lifestyle after!
Instagram - chino_fit
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