Dat der Juggernaut transformation. (Dex26)

[dex26]

Well tonight sure was a wierd night as far as workouts go, my upper chest it generally my weakest link but it seemed tonight it wasn't. So wierd.

Incline DB bench press

1 - 80x10
2 - 85x10 (personal best)
3 - 90x10 (personal best)

Flat DB bench press

1 - 105x1 (i just totally screwed up, couldn't get it balanced right and had trouble even getting it up. I really thought this was going to be the week i get 105 rocking. I'll try next time)
2 - 95x10
3 - 95x10 (It's just funny because last week i was getting 100s up, i was very dissapointed in this exercise)

Plate loaded incline press (it's like the incline db press but at a different angle)

1 - 230x10
2 - 230x10
3 - 230x10

weighted dips targeting chest

1 - 45+bwx10
2 - 45+bwx10
3 - bwx12

hammer strengh iso incline press

1 - 180x10
2 - 180x10
3 - 200x10

rope push downs

1 - 40x10
2 - 45x10
3 - 45x10

Seated neutral grip chest press

1 - 100x10
2 - 140x10
3 - 160x10

Upper cable crossovers

1 - 20x15
2 - 30x15
3 - 40x15

Lower cable crossovers

1 - 20x15
2 - 25x15
3 - 25x15

DB pullovers

1 - 70x10
2 - 80x10


Was running out of time so i skipped the last set of pullovers and superset'd as many upper abs and obliques as i could in 10 minutes. They were pumped.


Overall, i had a great pump espcially when i was doing upper abs. As far as my chest routine i was very dissapointed i couldn't get the 105s up. I'm determined to get them going either by the end of this week or next week. One of my buddies at the gym gets them up so i want to match him. I'm a very very competitive person. So much of a competitive person when i work out with a friend that is a body builder i try to match his weight or try my best to come close.

Doing back, lower abs and cardio tomorrow. Hopefully it goes better than this workout.

[dex26]

Pump up song of the day -

[dex26]

Awesome, think i just picked up my very 1st client. Might start training her this coming week.

I'm so excited.

[dex26]

It's back, low abs and cardio tonight but i wanted to just share this.

Best news i've heard all week. It's about time football gets started.

Can not wait for the season to get started.

Source: Packers are telling players to be ready to show up on Saturday Posted by Mike Florio on July 18, 2011, 10:16 PM EDT

Though the labor deal still isn’t done and no one knows for sure when and if it will be, the defending world champions are making it known that players should be ready to show up at the team facility on Saturday for a meeting.

Per a source with knowledge of the situation, the Packers are telling players that the doors will open on Friday, and that the team wants the players in town in order to get started on preparations for training camp and the preseason.

This presumes that the remaining issues between the NFL and the NFLPA* will be resolved in time for the players and the owners to separately approve the new agreement. The fact that the Packers are getting the word out shows how widespread that presumption currently is.

Of course, teams aren’t supposed to be talking to players during the lockout. For many teams, however, that ship sailed a long, long time ago.

UPDATE: Jason Wilde of ESPN Milwaukee says via Twitter that the report is “100 percent true,” and that he has confirmed it through two team sources.

[drudixon]

Well tonight sure was a wierd night as far as workouts go, my upper chest it generally my weakest link but it seemed tonight it wasn't. So wierd.

Incline DB bench press

1 - 80x10
2 - 85x10 (personal best)
3 - 90x10 (personal best)

Flat DB bench press

1 - 105x1 (i just totally screwed up, couldn't get it balanced right and had trouble even getting it up. I really thought this was going to be the week i get 105 rocking. I'll try next time)
2 - 95x10
3 - 95x10 (It's just funny because last week i was getting 100s up, i was very dissapointed in this exercise)

Plate loaded incline press (it's like the incline db press but at a different angle)

1 - 230x10
2 - 230x10
3 - 230x10

weighted dips targeting chest

1 - 45+bwx10
2 - 45+bwx10
3 - bwx12

hammer strengh iso incline press

1 - 180x10
2 - 180x10
3 - 200x10

rope push downs

1 - 40x10
2 - 45x10
3 - 45x10

Seated neutral grip chest press

1 - 100x10
2 - 140x10
3 - 160x10

Upper cable crossovers

1 - 20x15
2 - 30x15
3 - 40x15

Lower cable crossovers

1 - 20x15
2 - 25x15
3 - 25x15

DB pullovers

1 - 70x10
2 - 80x10


Was running out of time so i skipped the last set of pullovers and superset'd as many upper abs and obliques as i could in 10 minutes. They were pumped.


Overall, i had a great pump espcially when i was doing upper abs. As far as my chest routine i was very dissapointed i couldn't get the 105s up. I'm determined to get them going either by the end of this week or next week. One of my buddies at the gym gets them up so i want to match him. I'm a very very competitive person. So much of a competitive person when i work out with a friend that is a body builder i try to match his weight or try my best to come close.

Doing back, lower abs and cardio tomorrow. Hopefully it goes better than this workout.

Maybe not PRs, but still a great looking workout. Keep at it! The good days will balance the bad ones.

[dex26]

Maybe not PRs, but still a great looking workout. Keep at it! The good days will balance the bad ones.

Thanks and i believe you are right about the good and bad days.

[WildBill22]

If you are doing 10 reps at 95 - you should be able to get up 105's. You will get it next time!! Keep up the great work - that's some impressive weight for a person your size!!

[dex26]

If you are doing 10 reps at 95 - you should be able to get up 105's. You will get it next time!! Keep up the great work - that's some impressive weight for a person your size!!

Thanks, yeah i just didn't get it. Last week i was putting up 100's for 8 reps. I was so frustrated. Thanks for the kind words.


With that said, i think today was a better day. Got a workout done early because i have to work out of town and have to wake up way early.

It's like 100+ degrees outside and i had planned on running outside after my workout but i'm going to wait for it to cool down. So i'll go run my 5 miles about 6 or 7 pm.


Here was my back workout.

Warmup - stretching and 3 sets of standing lat pushdowns, wider grip than usual. 30 wide pullups in 2 sets.

Hammer strength lat pulldowns reverse grip

1 - 270x10
2 - 270x10
3 - 270x10 + dropset 2 times

Lat pulldown with v-bar extension

1 - 140x10
2 - 160x10
3 - 180x8 + drops 2 times

bent over 1 arm db rows on bench

1 - 55x10
2 - 75x10
3 - 85x10

barbell t-bar rows using v-bar extension - video - http://www.youtube.com/watch?v=XC287...eature=related

1 - 145x10
2 - 200x10
3 - 200x10 + dropset 2 times

Bent over barbell rows

1 - 135x10
2 - 225x10
3 - 225x10

Superset
DB Shrugs

1 - 80x10
2 - 100x10
3 - 115x10

Ezbar upright rows

1 - 70x10
2 - 80x10
3 - 90x10

Seated mid rows

1 - 100x10
2 - 120x10
3 - 140x10

Deadlifts

1 - 135x10
2 - 225x10
3 - 225x10 (could of gone heavier but i was just focusing on form)

Seated low rows, 2 handles neutral close grip.

1 - 140x10
2 - 160x10
3 - 180x10

10 minutes on stair master

Skipped my abs today. Spent all my focus on my upper back. I also forgot to mention i did 3 sets of reverse cable crossovers. Great isolation exercise for the upper back.

I'm so determined to have a ripped back. I see alot of people at my gym having a back like dana linn bailey and it just pushes me even more. It's a dream of mine to have a shredded back like that. It's like a peice of art.

[dex26]

Eh, abs not showing through much today. Then again i did just eat not long before i took this picture.

Either way, here is a progoress picture. Took a picture of my back too but nothing really to report there. Looks looks the same as before.

[kconnell]

Serious definition in your shoulders and chest. What do you usually do for trap work?

BTW, great video!

[dex26]

Serious definition in your shoulders and chest. What do you usually do for trap work?

BTW, great video!

Do some different things. Not all on the same day but here is a list of exercises i do for them.

ezbar upright rows
smith machine upright rows
barbell shrugs
db srugs
cable shrugs using 2 handles
db upright rows
on floor prone upright rows using cable
Standing straight bar upright rows

I recently started using the trap bar and been loving it.

Usually with traps i like to get in some dropsets. Either on the 1st set or last set. I mix it up. I usually use versa grips when i work traps so i can go real heavy.

[Zuperman2006]

Looks like you had a great workout!! T bar rows are the ****...Put some shredded mass on that back dude! Get it!

[dex26]

Looks like you had a great workout!! T bar rows are the ****...Put some shredded mass on that back dude! Get it!

Yeah man,i love it.

Usually i just been putting 45s on there but a friend of mine showed me something different.

He just puts 25s on there and stacks them to the end of the bar. I'm able to get more range of motion and more squeeze in the muscle like that. You can't go wrong doing it either way though, both are great.

By far one of my favorite exercises for sure.

[JohnButz]

Looking good in here Dex!

[eericksen]

Stopping in! Looks good!

[blueidsmile]

Looking good in here keep up the good work!

[WildBill22]

Eh, abs not showing through much today. Then again i did just eat not long before i took this picture.

Either way, here is a progoress picture. Took a picture of my back too but nothing really to report there. Looks looks the same as before.

Looking solid bro!! Lot's of definition!

[kconnell]

ROM is very important. So is stretching. Make sure you get both. Add in Juggernaut and you have a triple shot.

[Kendo1717]

Looking solid Dex hit it hard and pound out the rest of the week strong.

[dex26]

Thanks for all the awesome comments everyone. Sure is great to get feedback.

Just got back from the gym. Hit up the shoulders and upper abs. Didn't have time for cardio as i only had 35 minutes total to get in and get out.

I'll post my workout sometime tomorrow when i get some free time. Been busy.

Again, thanks. Love the feedback.

Oh i totally agree about stretching. Before every routine i spend 5 to 10 minutes for stretching and warmup. Granted i don't spend much time after my workouts with stretching (yes i know it's very very important) because i'm usually in a rush when i finish. Then on sunday (my rest day from gym) i usually use for my stretch day. I'll do alot of stretches on that day then go for a 4 to 5 mile run.

[WildBill22]

Thanks for all the awesome comments everyone. Sure is great to get feedback.

Just got back from the gym. Hit up the shoulders and upper abs. Didn't have time for cardio as i only had 35 minutes total to get in and get out.

I'll post my workout sometime tomorrow when i get some free time. Been busy.

Again, thanks. Love the feedback.

Oh i totally agree about stretching. Before every routine i spend 5 to 10 minutes for stretching and warmup. Granted i don't spend much time after my workouts with stretching (yes i know it's very very important) because i'm usually in a rush when i finish. Then on sunday (my rest day from gym) i usually use for my stretch day. I'll do alot of stretches on that day then go for a 4 to 5 mile run.

That's a trap a lot of people fall in - they are usually rushed to get in their workout and they don't leave time for a good stretch afterwards. I've been guilty of that but I have really been making an effort to make sure I leave at least 5 minutes to get in a nice stretch.

[dex26]

Alright let me see if i can remember the workout from yesterday. I know for sure that had a great pump in my front and middle delts. They were ripping.

I basically just did dana linn baileys routine and changed alittle. I loved it, it's alot like my normal shoulder routine. Only thing different is the leaning lateral raises with a barbell. I loved that. never thought about using a barbell before. You are working on grip and capping off your shoulders too!

Here is the video -




Warmup/stretch 5 min

Plate loaded overhead seated press superset with 45lb plate raises front

1 - 180x10
2 - 180x10
3 - 180x10 - dropset

Seated DB shoulder press

1 - 65x10
2 - 70x10
3 - 65x10

Standing shoulder lateral raise

1 - 20x10
2 - 30x10
3 - 35x10

Barbell front raise

1 - 45x10
2 - 65x10
3 - 75x10


Leaning over barbell shoulder lateral raise

1 - 45x10
2 - 45x10
3 - 45x10


shrugs with shrug bar

1 - 225x10
2 - 275x10 - dropset

Standing upright rows superset with lying down upright rows both on cable

1 - 50x10
2 - 80x10
3 - 90x10

Weight was the same for each exercise.

Lying down rear delt flys on incline bench

1 - 15x10
2 - 20x10
3 - 25x10

Rear delt flys with cables - basically just reverse cable crossovers

1 - 15x10
2 - 22x10
3 - 25x10

Seated plate loaded bent over rear delt flys

1 - 50x10
2 - 50x10
3 - 50x8

Finished up with some upper ab work.

Was in the gym for a total of 35 to 40 minutes somewhere around there.

The supplements i used for preworkout and intra were :

1 scoop juggernaut + 1/2 scoop superpump max in 8 oz of water

1 scoop of Powershock + 1 scoop of Green Mag in 30 oz of water.

When you mix Green mag with Powershock it looks like you are drinking ocean water.It's awesome.

Going to return my mp3 player since it's skipping and try the ipod shuffle. Hopefully it's not as bad as this one. It's the only other one that i can find that is small enough so that i can clip it on my shirt.

Once i do that, i can go enjoy a day of arms, obliques and lower abs with 15 minutes of cardio.

[SweetScottsdale]

Throw you out? As if!! !I thrash LA Fitness, I fist pump on my machines, I motivate. Wouldn't they want hardcore people to sell their brand?? I do what I want, I have to build my body, they better understand, I own that gym!

How can you get kicked out of a gym! There is just no way that is possible! Maybe your abs were better!! Hahaha

They throw you out too!!! Damn gyms!

[SweetScottsdale]

I am here, finally lol....my opinion, you do not need oxy anymore. I think a lean bulk looks great! Def. want to see the veins, but not too lean. Keep up the great work!

Looking solid bro!! Lot's of definition!

[dex26]

Thanks Maria! I definatly feel as though i'm getting stronger and leaner at the same time. I can see it in the mirror that my muscles are coming to life and i'm getting more defined. I love it.


Today was another great day. Alittle back warmup, arms, lower abs, obliques and 10 minutes on stair master.

Warmup - stretching, 10 pullups and 10 chinups with bw+45 lbs and behind the head lat pulldowns. Warmup took about 12 minutes.

Seated DB curls single arm

1 - 55x10
2 - 55x10
3 - 45x10

Close grip ezbar preacher curls (the bar weighs 25 lbs right?)

1 - 105x8
2 - 105x8
3 - 85x10

Hammer curls

1 - 60x8
2 - 45x10
3 - 45x10

Ezbar curls wide grip - pump exercise

1 - 40x8, 50x8, 60x8, 70x8, 80x8, 90x8
2 - Same as above.

Straight bar wrist curls and reverse wrist curls

1 - 50x30
2 - 50x30

v-bar tricep pushdowns

1 - 50x10
2 - 70x10
3 - 90x10

1 arm cable tricep kickbacks

1 - 35x10
2 - 40x10
3 - 40x10

cable overhead tricep extensions

1 - 50x10
2 - 70x10
3 - 80x10

weighted dips (2 bench)

1 - 45x15
2 - 90x10
3 - 135x8

Rest is ab work. Started to use cables for more resistance on my abs, it's really working and i love it. I just use the foot attachment and put both feet in that. You can basically use it with all your ab exercises. Be creative! It's awesome.

Hope everyone has a great day.

[kconnell]

Sounds like a great workout.

How'd the supps figure in the day? Dosage?

[dex26]

Sounds like a great workout.

How'd the supps figure in the day? Dosage?

Yeah it was a great one. Can't wait for tomorrow as i'll try and hit the chest again. Since i feel like i didn't do that well earlier in the week. I actually just got back from the gym, had a 2-a-day at the gym today. Did a quick leg workout and cardio.

As far as supplements today.

Muscle Pharm combat in the morning
Juggernaut with 1 scoop of spmax both flavors are orange. Goes well together.
Intra was 1 scoop of powershock and 1 scoop of green mag. <-- best tasting supplement ever when combined. I could drink this all day and everday. Looks cool too.

Chocolate infinite whey protein post workout, i go back and forth between this and iso flex chocolate peanut butter for post workout.
Cookies and cream myofusion before bed.

[WildBill22]

Check out this JUGGERNAUT Challenge

http://forum.bodybuilding.com/showth...#post722429441

[dex26]

Check out this JUGGERNAUT Challenge

http://forum.bodybuilding.com/showth...#post722429441

Sounds like fun.

[kconnell]

I'm not much if a choc protein person. How does it compare to others?


BTW a lot of EZ curl bars are only 20 lbs.