The League of Extraordinary Gentlemen

[Credz]

1 Scoop Juggernaut HP
2.5g BCAA

1 Scoop Juggernaut HP - Intra

Chest/Back/Abs

DB Bench Press
Warm up set: 30lbs - 15 reps

Set 1: 70lbs - 8 reps 5lb increase
Set 2: 60lbs - 10 reps
Set 3: 50lbs - 12 reps
Set 4: 40lbs - 15 reps
Set 5: 30lbs - 18 reps

Bonus Set:
Weighted Push Up
40lbs Vest - 10

Weighted Chin Ups
Warm up set: Bodyweight - 8 reps

Set 1: Bodyweight + 40lb Vest - 4
Set 2: Bodyweight + 40lb Vest - 4
Set 3: Bodyweight + 40lb Vest - 4
Set 4: Bodyweight + 40lb Vest - 4
Set 5: Bodyweight + 40lb Vest - 4

Bonus Set:
Bodyweight
10 reps
-

-----

DB Flyes
Set 1: 25lbs - 20 reps
Set 2: 40lbs - 15 reps
Set 3: 50lbs - 12 reps Heaviest I ever done

DB Lat Rows
Set 1: 40lbs - 25
Set 2: 50lbs - 22
Set 3: 60lbs - 18

------

Decline Flys
Set 1: 20lbs - 25
Set 2: 35lbs - 20
Set 3: 45lbs - 18


Wide Grip Pull Up
Set 1: 8 reps
Set 2: +10lb Vest - 5
Set 3: +20lb Vest - 4

----

Abs
Ab Ripper X

Followed by..

Warrior Bow Crunch - 15 reps
Hanging Knee Raise - 20 reps
Repeat once

Elbow to Knee Crunch w/10lb weight- 15 reps
Knee Raise Hold to Kick - 15 reps
Repeat once

Decline Sit Ups w/ 22.5lbs - 15 reps
Slow Knee Raise - 15 reps
Repeat once

Plank 1 minute w/ 15 Plank Crunches
Inverted Hang Crunch - 8 Reps held for 3 secs each
Repeat once

Oblique Crunch w/ 75lbs - 15 reps
Oblique Raise - 8 reps each side
Repeat once

Russian Twist w/ 27.5lbs - 15 reps
Hanging Knee Raise w/10lbs - 20 Reps
Repeat once

Decline Sit Ups 27.5lbs - 15 reps
Oblique Plank Crunch 10 reps, Hold 10 seconds on last rep
Repeat Once

50 Burpees

1 Mile Run

What can I say!? I'm feeling great. I put up 70s first time this year I believe? I think! Either way I'm almost maxing out my Ironmasters. They only go up to 75lbs but I have 10lb ankle weights I may try to put on my wrists and see if that works once I get up to pushing 75lbs comfortably. Then I will look into investing the 120lb add on kit. I'm very happy with this workout. Decided to try Reverse Pyramid on the Dumbbell bench and it worked out great. I'm trying to hit Dumbbell Bench twice a week. So far so good!

2.5g BCAA sipped until noon

[Credz]

Meal 1:
1.5c Chicken Breast w/ Hot Sauce
2c Salad

3/4c Oatmeal
1 Scoop Infinite Whey
1 tablespoon Peanut Butter
1/2 Banana

Meal 2:
2 Slice Wheat Bread
4 Egg Whites

Meal 3:
3 1/2 slices of ham
1 Wrap
1.5c Broccolli
1c Carrots

Evening Cardio
45 Minutes Walking
10 Minutes Forearm Work

Meal 4:
3/4c FF Cottage Cheese
1/4c FF Greek Yogurt
1 table spoon peanutbutter
1/2 Banana
1 scoop Infinite Whey

1 Slice Wheat Bread
4 Egg Whites

1 FiberOne Brownie

[Credz]

Thursday Morning

1 Scoop Juggernaut HP
w/ 3g BCAA

5 Minute Walk
45 Minute Jog
30 Minutes inclined walking

3g BCAA

[Credz]

Meal 1:
1.5c Chicken Breast w/ Hot Sauce
2c Salad

3/4c Oatmeal
1 Scoop Infinite Whey
1 tablespoon Peanut Butter
1/2 Banana

Meal 2:
2 Slice Wheat Bread
4 Egg Whites

Meal 3:
8oz Turkey Burger
2c Salad
1.5c Broccolli
1c Green Beans

Evening Cardio
50 Minutes Walking

Meal 4:
3/4c FF Cottage Cheese
1/4c FF Greek Yogurt
1 table spoon peanutbutter
1/2 Banana
1 scoop Infinite Whey

2 Slices Wheat Bread
4 Egg Whites

[Credz]

Friday Morning

1 Scoop Juggernaut HP
3g BCAAs

30 Minutes Plyo
50 Minutes Inclined Walking

Sip 3g BCAA's until noon

[JohnButz]

~ THE RESULTS ARE IN ~
Congratulations to all of the juggernauts that participated! Your road was a tough challenge, but you did an excellent job. You never lost your faith, courage and desire to be a juggernaut , which eventually brought every one that stayed in the challenge to success, Infinite labs knows that every one in the challenge did an outstanding performance and you are all winners, for the juggernauts that did not make the cut., we are proud of you, Keep aiming for higher goals! your a juggernaut now and The sky is the limit!, for those that made the cut, we will see you in Columbus Ohio for the festival.... God less!





Junior Juggernaut winners:
Ashley (asheid)
John (cintron)
Mike (xmannmike22)
Wade (EFT)
Camille (Gearz Girl)

And the top five winners are:
5th - Valerie (russianlove18)
4th - Jessie (jessiedeanne)
3rd - zack (zack1313)
2nd - Manuel (balls2dawalls)

And our grand prize Juggernaut .........

Marylyn (melalicious)

Congratulations all!

[Credz]

1 Scoop Juggernaut HP
3gBCAA

Chest/Back Routine:

1 scoop Juggernaut HP - Intra

High Volume Chest Press:

Warm Up Set:
20lbs - 15
35lbs - 15

Set 1: 70lbs - 10
Set 2: 70lbs - 10
Set 3: 70lbs - 10
Set 4: 70lbs - 10
Set 5: 70lbs - 10
Set 6: 70lbs - 10
Set 7: 70lbs - 10
Set 8: 70lbs - 10
Set 9: 70lbs - 10
Set 10: 70lbs - 10
Set 11: 70lbs -

100 Total Reps

20lbs - 30 quick reps

Push Ups w/40lbs - 10

-----------------------------------

High Volume DB Row

Warm Up Set: 35lbs - 35

Set 1: 95lbs - 22
Set 2: 95lbs - 22
Set 3: 95lbs - 22
Set 4: 95lbs - 22
Set 5: 95lbs - 22

110 Total Reps

------------------------------------

DB Flyes - Flat
Set 1 -30lbs - 30 up10lbs
Set 2 - 40lbs - 24 - Dropped to 20lbs - 15
Set 3 - 45lbs - 20- Dropped to 20lbs - 17
Wide Grip Pull Ups
Set 1 - 5 reps
Set 2 - 5
Set 3 - 5

------------------------------------

Incline Bench
Set 1 - 45lbs - 30 -Dropped to 20lbs - 36
Set 2 - 45lbs - 26 - Dropped to 25lbs - 36

Set 3 - 45lbs - 21 - -Dropped to 30lbs - 30 - dropped 20lbs - 30
Hammer Close Grip Pull Ups w/20lbs vest pause at top
Set 1 - 7 reps -No Vest
Set 2 - 5
Set 3 - 5

-----------------------------------

Incline Flyes
Set 1 - 25lbs - 26 reps - Dropped to 15lbs - 20
Set 2 - 35lbs - 20 - Dropped to 20lbs - 18 - dropped 10lbs - 15

Set 3 - 45bs - 15 reps - Dropped to 20lbs - 20 - dropped 12.5lbs - 16
Chin Ups w/ 40lbs vest pause at top - 20lb increase
Set 1 - 8 reps - No Vest
Set 2 - 4 reps
Set 3 - 3
30 Sec Rest
No Pause Burnout - 5 reps - no Vest

----------------------------------

Decline Press
Set 1 - 45lbs - 27 reps - Dropped to 20lbs - 35
Set 2 - 45lbs - 30 reps- Dropped to 20lbs - 40
Set 3 - 45lbs - 28 reps- Dropped to 20lbs - 40

Close Grip Pull Ups w/ 20lb vest pause at top
Set 1 - 7 reps- no vest
Set 2 - 4
Set 3 - 4
30 Sec Rest
No Pause Burnout - 3

-----------------------------------

Incline Push Ups w/ 25lb vest - up'd 2.5lbs
Set 1 - 12 reps
Set 2 - 10 reps
Set 3 - 10 reps

Pull Ups w/ 25lb vest - up'd 2.5lbs
Set 1 - 4 reps
Set 2 - 3 reps
Set 3 - 3 reps

-----------------------------------

Standard Push Up w/40lb vest

Set 1: 9
Set 2: 10
Set 3: 10

Wide Grip Pull-Up

Set 1: 5 reps
Set 2: 5
Set 3: 4

----------------------------------

DB Deadlifts
Warm Up: 40lbs - 12

Set 1: 150lbs - 12 w/ drop set to 40lbs - 10
Set 2: 150lbs - 11 w/ drop set to 40lbs - 10
Set 3: 150lbs - 10 w/ drop set to 40lbs - 10

---

Dumbbell Pull Overs
Set 1: 40lbs - 22 - Dropped 20lbs - 20 - Then 12 Push Ups
Set 2: 50lbs - 16 - Dropped 20lbs - 18 - Then 12 Push Ups
Set 3: 50lbs - 16 - Dropped 20lbs - 18 - Then 12 Push Ups


45 Min Jogging
15 Minutes uphill Walking


Weight:
Start: 150.0
1st Weigh in: 153.6
2nd Weigh in: 152.2

3g BCAA sipped on until first meal

[Credz]

17 Hours Fasted

Meal 1:
1lb Ground Turkey
1c Broccoli
2.5servings Tomato
4c Rutabaga Fries w/ Ketchup



Totals:
Calories: 1169
Fat: 48.2g
Carbs: 77.6g
Protein: 99.3g

Afternoon Workout
30 Minutes walking at a Incline

Meal 2:
Bonanza Salmon And Broccoli - Very small portion for the price, not worth it lol


W/ 3 salads off the buffet - They all looked pretty much the same lol


Meal 3:
1 1/2 scoop Infinite Whey

[Credz]

Pre-Workout
1 Scoop Juggernaut HP
w/ 3g BCAA

Intra:
1 Scoop Juggernaut HP


Arms

Pyramid Superset Set

Warm Up Set:
DB Bicep Curl
10lbs - 20 Reps
DB Raise
20lbs - 20 Reps

DB Bicep Curl
Set 1: 50 Reps - 15lbs
Set 2: 40 Reps - 20lbs
Set 3: 30 Reps - 25lbs
Set 4: 20 Reps - 30lbs
Set 5 10 Reps - 40lbs
Set 6: 5 Reps - 45lbs
Time to go back up
Set 7: 5 Reps - 45lbs
Set 8: 10 Reps - 40lbs
Set 9: 20 Reps - 30lbs
Set 10: 30 Reps - 25lbs
Set 11: 40 Reps - 20lbs
Set 12: 50 Reps - 15lbs

DB Raise
Set 1: 50 reps - 45lbs
Set 2: 40 Reps - 50lbs
Set 3: 30 Reps - 60 lbs
Set 4: 20 Reps - 65lbs
Set 5 10 Reps - 70lbs
Set 6: 5 Reps - 75lbs
Time to go back up
Set 7: 5 Reps - 75lbs
Set 8: 10 Reps - 70lb
Set 9: 20 Reps - 65lbs
Set 10: 30 Reps - 60lbs
Set 11: 40 Reps - 50lbs
Set 12: 50 Reps - 45lbs

----
Supersets

Prone Curls Partial Reps after Failure
Set 1: 25lbs - 17 Reps w/ 3 partials
Set 2: 30lbs - 14 reps w/ 4 partials
Set 3: 40lbs - 7 reps w/ 3 partials


Lying Down DB Extensions
Set 1: 30lbs - 18
Set 2: 35lbs - 12
Set 3: 40lbs - 7

----

Supinated Curls- Drop Setted
Set 1: 30lbs - 15 Reps - 15lbs - 16
Set 2: 30lbs - 15 Reps - 15lbs - 15
Set 3: 40lbs - 9 reps - 20lbs - 8

Kickbacks
Set 1: 20lbs - 22 reps
Set 2: 30lbs - 16 reps
Set 3: 30lbs - 16 reps

---

Concentration Curl - Negative Reps after Failure
Set 1: 45lbs - 10 reps - 6 Slow Negatives
Set 2: 50lbs - 10 reps - 6 Slow Negatives
Set 3: 50lbs - 10 reps - 6 Slow Negatives

DB Tricep Press
Set 1: 40lbs - 62 Reps -
Set 2: 45lbs - 55 Reps -
Set 3: 52.5lbs - 32 Reps -


---

Incline Hammer Curls- Drop set after failure
Set 1: 30lbs - 15 reps - dropped 17.5lbs - 17 reps
Set 2: 35lbs - 11 reps - dropped 20lbs - 10 reps
Set 3: 40lbs - 9 reps - dropped 20lbs - 10 reps

Lying Down Rolling Tricep Ext. Drop set after failure
Set 1: 20lbs - 20 reps - 2 hand KB Raise - 16 reps 22.5lbs
Set 2: 25lbs - 16 reps - 2 hand KB Raise - 18 reps 22.5lbs
Set 3: 30lbs - 10 reps - 2 hand KB Raise - 20 reps 22.5lbs


---

Alt Curls- Drop sets after Failure
Set 1: 40lbs - 10 reps - dropped 20lbs - 10 reps
Set 2: 45lbs - 7 reps - dropped 20lbs - 10 reps
Set 3: 52.5lbs - 5 reps - dropped 20lbs - 10 reps

Bench Dips
Set 1: 60 reps
Set 2: 40lbs vest - 45 reps - no vest 20 reps
Set 3: 40lbs vest - 45 reps - no vest 20 reps

---

Spider Curls
Set 1: 22.5lbs- 10 reps - dropped 10lbs - 22 reps
Set 2: 25lbs - 9 reps - dropped 12.5lbs - 12 reps
Set 3: 25lbs - 9 reps -dropped - 12.5lbs - 12 reps
Set 4: 25lbs - 9 reps -dropped - 12.5lbs - 10 reps

1 arm KB Raise
Set 1: 22.5lbs - 20 reps
Set 2: 27.5lbs - 16 reps
Set 3: 27.5lbs - 14 reps dropped 22.5lbs - 14

----

Burnouts
Curls - 50 Reps non-stop drop set
30lbs - 15
25lbs - 10
22.5lbs - 10
20lbs - 10
17.5lbs - 5

2 Handed Kettlebell Ext.
37.5lbs - 42 Reps dropped 22.5lbs - 14 reps

10 Minutes walking
35 Minutes running
30 Minutes Inclined Walking


Sipped 3g BCAA until first meal

[JohnButz]

////////// Fighter's Power PRE FIGHT Life Is A Fight, Train To Win! \\\\\\\\\\\



Supported Goal: Improve Workout
Main Ingredient: Creatine Monohydrate

Pre Fight™

Whether the challenge is in the cage or overcoming the demands of everyday life, we all have one thing in common: We're fighters.* We fight to stay ahead.* We fight to accomplish.* We fight to succeed.* But above everything else, we fight to win.* Each day, we are faced with a variety of challenges that test our strength, our ability and our drive that undeniably sculpt the foundation of who we are.*

http://www.bodybuilding.com/store/in...pre-fight.html

[Credz]

16 hours fasted

Meal 1:
Chicken Breast w/Salsa
2 Wraps
Broccoli & Green Beans



Protein Banana Cream Cheesecake




Afternoon Workout:
Abs

Warrior Bow Crunch - 15 reps
Hanging Knee Raise - 20 reps
Repeat twice

Elbow to Knee Crunch - 15 reps
Knee Raise Hold to Kick - 15 reps
Repeat twice

Decline Sit Ups 22.5lbs - 15 reps
Slow Knee Raise - 15 reps
Repeat twice

Plank 1 minute w/ 15 Plank Crunches
Inverted Hang Cruch - 8 Reps held for 3 secs each
Repeat twice

Oblique Crunch w/ 75lbs - 15 reps
Oblique Raise - 8 reps each side
Repeat twice

Russian Twist w/ 27.5lbs - 15 reps
Hanging Knee Raise - 20 Reps
Repeat twice

Decline Sit Ups 27.5lbs - 15 reps
Oblique Plank Crunch 10 reps, Hold 10 seconds on last rep
Repeat twice

50 Burpees

30 Minutes walking at 4mph

Meal 2:
Chicken Breast on 2 Slices of Wheat Bread w/ little BBQ sauce
Salad w/ Pickles and Ranch Dressing




Meal 3:
2 Cups of Low Fat Vanilla Ice Cream
Banana
2 Cupcakes
1 Reese's cup
SF Chocolate Syrup


Meal 4:
1/2c FF cottage cheese
1/4c FF Greek yogurt
1 Scoop Infinite Chocolate Protein


Day Totals:
Cals: About 3000
Fats: 69g
Carbs: 307g
Proteins: 273g

[Credz]

Morning Workout:
Legs:

Pre-Workout
1 Scoop Juggernaut HP
w/BCAAs

Intra
1 Scoop Juggernaut HP

All these are supersetted
Glute Raise
Set 1: 25 Reps w/ legs elevated
Set 2: 25 Reps w/ legs elevated
Set 3: 25 Reps w/ legs elevated
Set 4: 25 Reps w/ legs elevated

Split Squat
Set 1: 35lbs - 20 reps each leg
Set 2: 45lbs - 22 reps each leg
Set 3: 50lbs - 22 reps each leg
Set 4: 70lbs - 22 reps each leg

Lunge
Set 1: 35lbs - 23 reps each leg
Set 2: 45lbs - 23 reps each leg
Set 3: 50lbs - 22 reps each leg
Set 4: 70lbs - 22 reps each leg

Standing Calf Raise
Set 1: 40lbs - 40 reps
Set 2: 60lbs - 40 reps
Set 3: 70lbs - 40 reps
Set 4: 150lbs - 40 reps

-1 Minute Rest-

All these are supersetted

Bench Squat:
Set 1: 22.5lbs - 35 reps
Set 2: 32.5lbs - 30 reps
Set 3: 42.5lbs - 30 reps
Set 4: 52.5lbs - 25 reps

Step Ups:

Set 1: 30lbs - 15 reps
Set 2: 40lbs - 15 reps
Set 3: 40lbs - 15 reps
Set 4: 50lbs - 15 reps

Explosive Side to Side Lunge:

Set 1: 30lbs - 12 reps
Set 2: 40lbs - 12 reps
Set 3: 40lbs - 12 reps
Set 4: 50lbs - 12 reps

Single Calf Raise:

Set 1: 32.5lbs - 30 reps each leg
Set 2: 42.5lbs - 30 reps each leg
Set 3: 52.5lbs - 30 reps each leg
Set 4: 95lbs - 16 reps each leg

-----

5 Minutes:
Burpees w/ Jump forward - 85 total
-----

30 Minutes inclined walking

---

Sipping on 3g BCAAs till noon to complete my 16 hour fast.

[Credz]

Meal 1:
1.5cup Chicken Breast w/ Hot Sauce
3/4cup Oatmeal
1 Scoop Infinite Pro Whey- Chocolate
1/2 Banana
1 tbs peanut butter

Meal 2:
4 Egg Whites w/ Hot Sauce
2 Slices Wheat Bread

Meal 3:
8oz Ground Chicken
1 Slice Wheat Bread
Veggies

Evening Workout

Kettebell

Warm Up
20 Swings - 22.5lbs
15 Around The Worlds- Each Direction
15 Figure 8's

Swings
Set 1: 22.5lbs - 100 Swings
Set 2: 32.5lbs - 100 Swings
Set 3: 37.5lbs - 100 Swings
Set 4: 42.5lbs - 100 Swings
Set 5: 47.5lbs - 100 Swings
Set 6: 52.5lbs - 80 Swings
Set 7: 55lbs - 70 Swings
Set 8: 55lbs - 60 Swings
Set 9: 55lbs - 50 Swings
Set 10: 55lbs - 50 Swings

Alt. 1 Arm Swings
Set 1: 22.5lbs - 100 Swings
- 20 Bench Jumps
- 20 Cleans
Set 2: 27.5lbs - 100 Swings
- 20 Bench Jumps
- 20 Cleans
Set 3: 32.5lbs - 100 Swings
- 20 Bench Jumps
- 20 Cleans


Meal 5:
3/4c Cottage Cheese
1/4c Greek Yogurt
1 Scoop Protein
1 Tablespoon Peanut Butter
1/2 Banana

2 Slice Wheat Bread
4 egg whites w/ Hot Sauce

[Credz]

Pre-Workout:
1 Scoop Juggernaut HP
w/3gBCAAs

Intra-Workout:
1 Scoop Juggernaut HP

Shoulders

Seated Shoulder Press

Warmup Set: 20lbs - 25

Set 1 55lbs - 12
Set 2 55lbs - 12
Set 3 55lbs - 12
Set 4 55lbs - 12
Set 5: 55lbs - 11
Set 6: 55lbs - 12
Set 7: 55lbs - 10
Set 8: 55lbs - 10
Set 9: 55lbs - 9

Burnout
30lbs - 20 Reps

100 reps

----
[/b] Super Sets [/b]

Prone Shrug
Set 1: 55lbs - 35
Set 2: 65lbs- 30
Set 3: 65lbs - 32
Set 4: 75lbs - 30

Laterial Side Raise

Set 1 15lbs - 35
Set 2 30lbs - 20 dropeed tp 15lbs - 18
Set 3 30lbs - 16 dropped to 15lbs - 20, dropped 10lbs - 22
Set 4 35lbs - 10 dropped to 20lbs - 15, dropped 15lbs - 15

---

Front Raise
Set 1 20lbs - 32
Set 2 35lbs - 20 Dropped to 20lbs -12
Set 3 35lbs - 18 Dropped to 20lbs - 12 dropped 15lbs - 12
Set 4: 35lbs - 16 Dropped to 20lbs - 16 dropped 15lbs - 16

Weighted Circles
Set 1 10lbs - 10 rotations back, 10 rotations forward
Set 2 10lbs - 10 rotations back, 10 rotations forward
Set 3 10lbs - 10 rotations back, 10 rotations forward
Set 4: 10lbs - 10 rotations back, 10 rotations forward


---

Shrugs -
Set 1: 75lbs - 35
Set 2: 85lbs - 32
Set 3: 85lbs - 32
Set 4: 85lbs - 32

Seated Rear Delt Fly
Set 1: 15lbs - 30
Set 2: 20lbs - 25 - dropped 15lbs - 14 reps
Set 3: 25lbs - 20 - dropped 20lbs - 14 reps
Set 4: 30lbs - 15 - dropped 20lbs - 14 reps

---

KB Upright Rows
Set 1: 32.5lbs - 30
Set 2: 55lbs - 30
Set 3: 75lbs - 20
Set 4: 75lbs - 18

Side Raise
Set 1: 20lbs - 32
Set 2: 25lbs - 30
Set 3: 30lbs - 18 - dropped 20lbs - 16 reps, dropped 15lbs - 16 reps
Set 4: 30lbs - 18 - dropped 20lbs - 18 reps, dropped 15lbs - 18 reps

----

Arnold Press - Pyramid
Set 1: 22.5lbs - 30
Set 2: 35lbs - 20
Set 3: 40lbs - 10
Set 4: 40lbs - 10
Set 5: 35lbs - 20
Set 6: 22.5lbs - 30

----
Side Shoulder Flyes
Set 1: 7.5lbs - 15
Set 2: 10lbs - 12
Set 3: 10lbs - 12


Running 1 Mile with a 2% incline

3g BCAA's sipped until noon

Shoulders were burning up a storm today! Really felt like I pushed it today. Increased weights and reps on most things. Feeling great!

[JohnButz]

The Fantastic 5!
Marylyn Felion Miners
Valerie Annette Bishop
Jesse Pinkston
zack
Manuel Ballstodawalls Lirio

[JohnButz]

Junior Juggernaut Winners!

Ashley (asheid)
John (cintron)
Mike (xmannmike22)
Wade (EFT)
Camille (Gearz Girl)

[Credz]

16 Hours Fasted

Meal 1:
1.5c Chicken Breast w/ Hot Sauce
1c Oatmeal
1 Scoop Infinite Labs Whey
1/2 Banana
1 Tablespoon Peanut Butter

Meal 2:
4 Egg Whites
2 Slices Of Wheat Bread

Meal 3:
1.5c Chicken Breast
Salad w/Pickles, Croutons, ect..

Evening Workout
Walking - 60 Minutes

Meal 4:
3/4c FF Cottage Cheese
1/4c FF Greek Yogurt
1 Scoop Infinite Labs Whey
1/2 Banana
1 Tablespoon Peanut Butter

2 Slice Wheat Bread
4 egg Whites

[JohnButz]

How do you begin YOUR workout?...

http://www.bodybuilding.com/store/in...ernaut-hp.html
http://www.bodybuilding.com/store/ilabs/juggernaut.html
http://www.bodybuilding.com/store/in...pre-fight.html

[Credz]

1 Scoop Juggernaut HP
3g BCAA

1 Scoop Juggernaut HP - Intra

Chest/Back/Abs

Main Focus Sets

DB Bench Press
Warm up set:
20lbs - 12 reps
45lbs - 10 reps

Set 1: 75lbs - 7 reps
Set 2: 70lbs - 10 reps
Set 3: 65lbs - 11 reps
Set 4: 60lbs - 14 reps
Set 5: 55lbs - 15 reps

Bonus Set:
Weighted Push Up
40lbs Vest - 10

Weighted Chin Ups
Warm up set: Bodyweight - 8 reps

Set 1: Bodyweight + 60lb Vest - 3 reps
Set 2: Bodyweight + 50lb Vest - 4 reps
Set 3: Bodyweight + 40lb Vest - 4 reps
Set 4: Bodyweight + 40lb Vest - 4 reps
Set 5: Bodyweight + 40lb Vest - 4 reps

Bonus Set:
Bodyweight
10 reps
-

-----
Super Sets

DB Flyes
Set 1: 50lbs - 12 reps
Set 2: 45lbs - 18 reps
Set 3: 40lbs - 22 reps

DB Lat Rows
Set 1: 50lbs - 20
Set 2: 45lbs - 20
Set 3: 40lbs - 22

------

Decline Flys
Set 1: 45lbs - 18
Set 2: 40lbs - 20
Set 3: 35lbs - 24

Wide Grip Pull Up
Set 1: +20lbs - 4
Set 2: +10lb Vest - 6
Set 3- bodyweight - 8

----

Abs
Ab Ripper X

Followed by..

Warrior Bow Crunch w/5lbs- 15 reps
Hanging Knee Raise w/10lbs- 20 reps
Repeat once

Elbow to Knee Crunch w/10lb weight- 15 reps
Knee Raise Hold to Kick - 15 reps
Repeat once

Decline Sit Ups w/ 22.5lbs - 15 reps
Slow Knee Raise w/10lbs - 15 reps
Repeat once

Plank 1 minute w/ 15 Plank Crunches
Inverted Hang Crunch - 8 Reps held for 3 secs each
Repeat once

Oblique Crunch w/ 75lbs - 15 reps
Oblique Raise - 8 reps each side
Repeat once

Russian Twist w/ 27.5lbs - 15 reps
Hanging Knee Raise w/10lbs - 20 Reps
Repeat once

Decline Sit Ups 27.5lbs - 15 reps
Oblique Plank Crunch 10 reps, Hold 10 seconds on last rep
Repeat Once

50 Burpees

1 Mile Run


3g BCAA sipped until noon

[Credz]

16 Hours Fasted

Meal 1:
1.5c Chicken Breast w/ Hot Sauce
2c Salad

3/4c Oatmeal
1 Scoop Infinite Whey
1 tablespoon Peanut Butter
1/2 Banana

1 FiberOne Brownie

Meal 2:
2 Slice Wheat Bread
4 Egg Whites

Meal 3:
3 1/2 slices of ham
1 Wrap
3c Broccolli & Green Beans

Evening Cardio
60 Minutes Walking

Meal 4:
3/4c FF Cottage Cheese
1/4c FF Greek Yogurt
1 table spoon peanutbutter
1/2 Banana
1 scoop Infinite Whey

1 Slice Wheat Bread
4 Egg Whites

[Credz]

Thursday Morning
1.5 Scoop Juggernaut HP
w/ 3g BCAA

10 Minute Walk
35 Minute Jog
30 Minutes inclined walking

3g BCAA sipped until Lunch

[JohnButz]

Finally beat my best at pull-ups and got 30!

[Credz]

Meal 1:
1.5c Chicken Breast w/ Hot Sauce
2c Salad

3/4c Oatmeal
1 Scoop Infinite Whey
1 tablespoon Peanut Butter
1/2 Banana

Meal 2:
2 Slice Wheat Bread
4 Egg Whites

Meal 3:
8oz Turkey Burger
2c Salad
3c Broccolli & Green Beans

Evening Cardio
60 Minutes Walking

Meal 4:
3/4c FF Cottage Cheese
1/4c FF Greek Yogurt
1 table spoon peanutbutter
1/2 Banana
1 scoop Infinite Whey

1 Slices Wheat Bread
4 Egg Whites

[Credz]

Friday Morning

1 Scoop Juggernaut HP
3g BCAAs

30 Minutes Plyo
60 Minutes Inclined Walking

Sip 3g BCAA's until noon

[Credz]

1 Scoop Juggernaut HP
3gBCAA

Chest/Back Routine:

1 scoop Juggernaut HP - Intra

High Volume Chest Press:

Warm Up Set:
20lbs - 15
40lbs - 15

Set 1: 70lbs - 12
Set 2: 70lbs - 12
Set 3: 70lbs - 12
Set 4: 70lbs - 12
Set 5: 70lbs - 12
Set 6: 70lbs - 12
Set 7: 70lbs - 11
Set 8: 70lbs - 10
Set 9: 70lbs - 7

100 Total Reps

20lbs - 30 quick reps

Push Ups w/40lbs - 10

-----------------------------------

High Volume DB Row

Warm Up Set: 35lbs - 35

Set 1: 95lbs - 24
Set 2: 95lbs - 24
Set 3: 95lbs - 24
Set 4: 95lbs - 24
Set 5: 95lbs - 24

120 Total Reps

------------------------------------

DB Flyes - Flat
Set 1 -35lbs - 30 up 5lbs
Set 2 - 45lbs - 20 - Dropped to 20lbs - 20
Set 3 - 50lbs - 18- Dropped to 20lbs - 20
Wide Grip Pull Ups
Set 1 - 6 reps
Set 2 - 6
Set 3 - 6

------------------------------------

Incline Bench
Set 1 - 50lbs - 26 -Dropped to 20lbs - 30
Set 2 - 50lbs - 24 - Dropped to 25lbs - 32

Set 3 - 50lbs - 22 - -Dropped to 30lbs - 30 - dropped 20lbs - 25
Hammer Close Grip Pull Ups w/20lbs vest pause at top
Set 1 - 8 reps -No Vest
Set 2 - 6
Set 3 - 6

-----------------------------------

Incline Flyes
Set 1 - 25lbs - 30 reps - Dropped to 15lbs - 18
Set 2 - 35lbs - 20 - Dropped to 20lbs - 20 - dropped 12.5lbs - 15

Set 3 - 45bs - 15 reps - Dropped to 20lbs - 20 - dropped 12.5lbs - 20
Chin Ups w/ 40lbs vest pause at top - 20lb increase
Set 1 - 9 reps - No Vest
Set 2 - 4 reps
Set 3 - 4
30 Sec Rest
No Pause Burnout - 6 reps - no Vest

----------------------------------

Decline Press
Set 1 - 45lbs - 32 reps - Dropped to 20lbs - 40
Set 2 - 45lbs - 30 reps- Dropped to 20lbs - 40
Set 3 - 45lbs - 30 reps- Dropped to 20lbs - 40

Close Grip Pull Ups w/ 20lb vest pause at top
Set 1 - 8 reps- no vest
Set 2 - 6
Set 3 - 5
30 Sec Rest
No Pause Burnout - 6

-----------------------------------

Incline Push Ups w/ 25lb vest - Up weight next week
Set 1 - 14 reps
Set 2 - 12 reps
Set 3 - 12 reps

Underhand DB Rows
Set 1 - 40lbs- 20
Set 2 - 75lbs - 12
Set 3 - 75lbs - 12

-----------------------------------

Standard Push Up w/40lb vest

Set 1: 10
Set 2: 10
Set 3: 10

Wide Grip Pull-Up

Set 1: 5 reps
Set 2: 5
Set 3: 4

----------------------------------

DB Deadlifts
Warm Up: 40lbs - 12

Set 1: 150lbs - 12 w/ drop set to 40lbs - 10
Set 2: 150lbs - 12 w/ drop set to 40lbs - 10
Set 3: 150lbs - 10 w/ drop set to 40lbs - 10

---

Dumbbell Pull Overs
Set 1: 40lbs - 25 - Dropped 20lbs - 22 - Then 12 Push Ups
Set 2: 50lbs - 20 - Dropped 20lbs - 20 - Then 12 Push Ups
Set 3: 55lbs - 16 - Dropped 20lbs - 20 - Then 12 Push Ups

15 Minutes Walking
45 Min Jogging
10 Minutes uphill Walking

[kconnell]

I've completed my 1.5 weeks of deload. Now I'm ready to hit the iron hard.

I also was on vacation and skied for 4 straight days averaging 5 hours each day. My fibula/ankle felt good, except for one hard bump and on another day a snowboarder cut into me. Saw that happening and knew I would either hit straight in or if I tried to cut away he would clip me on the back side, which would probably be worse to me. I've never had this much consecutive ski time. It was great. We went to Snowshoe in WV. Best skiing in the southeast.

I'll start with a 10x10 sequence for a couple of weeks then get more into my regular type workout. 10x10 is an old school workout where you pick a basic exercise for a muscle and use a weight you can do 15-20 reps but only do 10, then rest 20-30 secs and repeat for 10 sets. Starts easy an ends up real hard. It has a self-induced warm-up.

[JohnButz]

I've completed my 1.5 weeks of deload. Now I'm ready to hit the iron hard.

I also was on vacation and skied for 4 straight days averaging 5 hours each day. My fibula/ankle felt good, except for one hard bump and on another day a snowboarder cut into me. Saw that happening and knew I would either hit straight in or if I tried to cut away he would clip me on the back side, which would probably be worse to me. I've never had this much consecutive ski time. It was great. We went to Snowshoe in WV. Best skiing in the southeast.

I'll start with a 10x10 sequence for a couple of weeks then get more into my regular type workout. 10x10 is an old school workout where you pick a basic exercise for a muscle and use a weight you can do 15-20 reps but only do 10, then rest 20-30 secs and repeat for 10 sets. Starts easy an ends up real hard. It has a self-induced warm-up.

A little GVT to get back into it! You will probably see some nice Hypertrophy from this KC.

[kconnell]

Saturday December 22, 2012 Arms

Pre:1 scoop Juggernaut HP + 1/2 scoop CarnoCre + 2 No Beta

Intra: 1 sc Glutamine + 1 sc BCAA


Triceps: 10x10 -- 3 sec contractions

Tricep Rope Pushdown (double-pulley) - Flare out at bottom to shoulder width (Lateral Head) 20 secs rest
10x10x135

Biceps
E-Z Cable Drag Curl hold 3 secs
10x10x100


superset
E-Z Seated Lower Cable Wrist Curls on Knees - 6 sets
E-Z Cable Reverse Wrist Curls

TRAIN: 12:32
REST: 08:05
Sets: 28

[Credz]

16.5 Hours Fasted

Meal 1:
Chicken Breast Footlong From Subway with Baked BBQ Chips



Meal 2:
8oz Ground Turkey
2 Cinn Sweet Potato
Salad w/ Lite Ranch
Veggies



Meal 3:
Ben & Jerry's Pumpkin Cheesecake- Finally found it!



Meal 4:
1c FF Cottage Cheese
1/4c FF Greek Yogurt
2 Scoops Whey
1 Banana

[Credz]

Pre-Workout
1 Scoop Juggernaut HP
w/ 3g BCAA

Intra:
1 Scoop Juggernaut HP


Arms

Pyramid Superset Set

Warm Up Set:
DB Bicep Curl
10lbs - 20 Reps
DB Raise
20lbs - 20 Reps

DB Bicep Curl
Set 1: 50 Reps - 15lbs
Set 2: 40 Reps - 20lbs
Set 3: 30 Reps - 25lbs
Set 4: 20 Reps - 30lbs
Set 5 10 Reps - 40lbs
Set 6: 5 Reps - 50lbs
Time to go back up
Set 7: 5 Reps - 50lbs
Set 8: 10 Reps - 40lbs
Set 9: 20 Reps - 30lbs
Set 10: 30 Reps - 25lbs
Set 11: 40 Reps - 20lbs
Set 12: 50 Reps - 15lbs

DB Raise
Set 1: 50 reps - 45lbs
Set 2: 40 Reps - 50lbs
Set 3: 30 Reps - 60 lbs
Set 4: 20 Reps - 65lbs
Set 5 10 Reps - 70lbs
Set 6: 5 Reps - 75lbs
Time to go back up
Set 7: 5 Reps - 75lbs
Set 8: 10 Reps - 70lb
Set 9: 20 Reps - 65lbs
Set 10: 30 Reps - 60lbs
Set 11: 40 Reps - 50lbs
Set 12: 50 Reps - 45lbs

----
Supersets

Prone Curls Partial Reps after Failure
Set 1: 30lbs - 12 Reps w/ 3 partials
Set 2: 35lbs - 8 reps w/ 2 partials
Set 3: 40lbs - 8 reps w/ 2 partials


Lying Down DB Extensions
Set 1: 30lbs - 19
Set 2: 35lbs - 12
Set 3: 40lbs - 7

----

Supinated Curls- Drop Setted
Set 1: 30lbs - 15 Reps - 17.5lbs - 10
Set 2: 35lbs - 12 Reps - 17.5lbs - 10
Set 3: 40lbs - 9 reps - 20lbs - 10

Kickbacks
Set 1: 22.5lbs - 22 reps
Set 2: 35lbs - 12 reps
Set 3: 35lbs - 12 reps

---

Concentration Curl - Negative Reps after Failure
Set 1: 50lbs - 10 reps - 6 Slow Negatives
Set 2: 50lbs - 10 reps - 6 Slow Negatives
Set 3: 50lbs - 10 reps - 6 Slow Negatives

DB Crossbody Ext.
Set 1: 15lbs - 15 Reps -
Set 2: 15lbs - 15Reps -
Set 3: 20lbs - 10 Reps -


---

Incline Hammer Curls- Drop set after failure
Set 1: 35lbs - 12 reps - dropped 20lbs - 8 reps
Set 2: 35lbs - 11 reps - dropped 20lbs - 11 reps
Set 3: 40lbs - 10 reps - dropped 20lbs - 10 reps

Lying Down Rolling Tricep Ext. Drop set after failure
Set 1: 20lbs - 20 reps - 2 hand KB Raise - 16 reps 22.5lbs
Set 2: 25lbs - 16 reps - 2 hand KB Raise - 18 reps 22.5lbs
Set 3: 30lbs - 12 reps - 2 hand KB Raise - 20 reps 22.5lbs


---

Alt Curls- Drop sets after Failure
Set 1: 40lbs - 10 reps - dropped 20lbs - 10 reps
Set 2: 45lbs - 7 reps - dropped 20lbs - 10 reps
Set 3: 52.5lbs - 5 reps - dropped 20lbs - 10 reps

Bench Dips
Set 1: 60 reps
Set 2: 50lbs vest - 45 reps - no vest 20 reps
Set 3: 60lbs vest - 40 reps - no vest 20 reps

---

Spider Curls
Set 1: 22.5lbs- 10 reps - dropped 10lbs - 22 reps
Set 2: 25lbs - 9 reps - dropped 12.5lbs - 15 reps
Set 3: 25lbs - 9 reps -dropped - 12.5lbs - 12 reps
Set 4: 25lbs - 10 reps -dropped - 12.5lbs - 10 reps

1 arm KB Raise
Set 1: 22.5lbs - 20 reps
Set 2: 27.5lbs - 16 reps
Set 3: 27.5lbs - 14 reps dropped 22.5lbs - 14

----

Burnouts
Curls - 50 Reps non-stop drop set
30lbs - 20
25lbs - 5
22.5lbs - 10
20lbs - 10
17.5lbs - 5

2 Handed Kettlebell Ext.
42.5lbs - 35 Reps dropped 22.5lbs - 16 reps

10 Minutes walking
35 Minutes running
15 Minutes Inclined Walking


Sipped 3g BCAA until first meal