The League of Extraordinary Gentlemen

[Credz]

Previous Week ~~ Current week

1 scoop Juggernaut HP
1 scoop Dagger

DB Bench:
Set 1 - 35lbs - 60 -Dropped to 20lbs - 25
Set 2 - 60lbs - 22 Dropped to 40lbs - 24
Set 3 - 60lbs - 18 reps - Dropped to 40lbs - 18
Set 4 - 60lbs - 16 reps - Dropped to 40lbs - 20
DB Row:
Set 1 - 35lbs - 45 dropped to 20lbs - 20
Set 2 - 70lbs - 28 dropped to 20lbs - 20
Set 3 - 70lbs - 24 dropped to 20lbs - 20
Set 4 - 80lbs - 16 dropped to 20lbs - 20

----

DB Flyes- Flat
Set 1 - 20lbs - 35 ~~ 20lbs - 40
Set 2 - 40lbs - 20 - Dropped to 20lbs - 10
Set 3 - 45lbs - 14- Dropped to 20lbs - 10
1 Arm Pull Up/ 1 Arm Chin Up w/10lbs vest
Set 1 - 8 reps
Set 2 - 8
Set 3 - 8

----

Incline Bench
Set 1 - 45lbs - 32 -Dropped to 20lbs - 25
Set 2 - 60lbs - 10 - Dropped to 25lbs - 25
Set 3 - 60lbs - 10 -Dropped to 30lbs - 25
Hammer Close Grip Pull Ups w/10lbs vest
Set 1 - 12 reps
Set 2 - 12
Set 3 - 12

----

Incline Flyes
Set 1 - 25lbs - 32 reps
Set 2 - 35lbs - 18 - Dropped to 20lbs - 10
Set 3 - 45bs - 15 reps - Dropped to 20lbs - 10
Reverse Grip Pull Ups w/ 10lbs vest
Set 1 - 12 reps
Set 2 - 12
Set 3 - 12

----

Decline Press
Set 1 - 30lbs - 40 reps - Dropped to 20lbs - 25
Set 2 - 45lbs - 30 reps- Dropped to 20lbs - 25
Set 3 - 45lbs - 25 reps- Dropped to 20lbs - 25
Close Grip Pull Ups w/ 10lb vest
Set 1 - 12 reps
Set 2 - 12
Set 3 - 12

----

Decline Flyes
Set 1 - 25lbs - 32
Set 2 - 30lbs - 22 - Dropped to 20lbs - 20
Set 3 - 40lbs - 22 rep - Dropped to 20lbs - 12
Pull Ups w/ 10lb vest
Set 1 - 12 reps
Set 2 - 10
Set 3 - 10 reps - 4 rep assisted

----

Incline Push Ups w/ 10lb vest
Set 1 - 22 reps
Set 2 - 18
Set 3 - 16
Wide Hammer Grip Pull Up w/ 10lb vest
Set 1 - 8 reps - 4 reps assisted
Set 2 - 7 - 4 reps assisted
Set 3 - 6 - 3 reps assisted

---
Plyo Push Up w/10lb vest
6 sets
- 8, 8, 8, 8, 8, 8

Wide Grip Pull-Ups Assisted w/10lb vest
6 Sets with 6 reps each


60 minutes HIIT

Felt strong today. Though my legs are beat!

[kconnell]

Saturday Oct 6 2012 - Legs

Pre - 1 sc Dagger + 1sc Juggernaut

Different location

1. Dragon Flags (Rocky Leg lifts off bench-longwise) (4 sets of 11)
2. Hanging Crunches (bent-knee ups) (2 sets of 10)
3. Cable Crunches (side-to-side)(4 sets of 15)
4. Seated Knee-ups (4 sets of 10)
5. Roman Chair Crunches (2 sets of 15) - - skipped
6. Hypertensions skipped
7. Hanging Leg Raises (1 sets of 10)

Hamstrings:
superset (no rest between sets, 30 sec after each super)
SLD14,14,14x135
Lying Leg Curl 10,10,8x80

Stretch.....

Leg Extension (plate load) - 20 sec rest
11,10,8(VM),6,6,6(VL)x115 (keep chest up)
VM = Vastus Medialus; VL = Vastus Lateralus

2 mins rest -

Squat (60 sec rest) Full parallel=piston, concentrate on entire thigh - slow
10,10,10,10x200

CALF:

Leg Press Calf 18,15,12,10,10x180

[Credz]

Meal 1:
1/4c oats
1c Almond Milk
1 scoop Infinite Protein
Apple Cut Up
0 Calorie Maple Syrup On Top


Meal 2:
Chicken Burger w/ Pickles and BBQ on a Wheat Wrap
Salad with some Chicken Burger on
Bowl of Broccoli


Afternoon Workout:
30 Minute Walk at 4mph with 20lb vest
30 Minute Walk at 4mph no vest
60 Minutes Total

Meal 3:
Red Robin- A Monster Burger and Fries


Meal 4:
Ben & Jerry's & 2 Red Velvet Muffins




Meal 5:
1/2c Cottage Cheese
1/4c Greek Yogurt
1 Scoop Protein

[Credz]

1 Scoop Juggernaut HP
1 Scoop Dagger

Shoulders/Arms

Previous Week ~~ Current

Standing Shoulder Press

Set 1 20lbs - 60 ~~ 20lbs - 60
Set 2 40lbs -32 dropped 20lbs - 16
Set 3 45lbs- 22 dropped 20lbs - 20

Bicep Curls - 3 Sec Hold At Top

Set 1 20lbs - 18 ~~ 18 reps
Set 2 30lbs - 10 dropped to 20lbs - 8
Set 3 40lbs - 5 reps dropped to 20lbs - 8

One Arm Tricep Overhead

Set 1 20lbs - 22 ~~ 20lbs - 24
Set 2 25lbs - 18 dropped 17.5lbs - 16
Set 3 30lbs - 12 dropped 20lbs - 12

----

Side Raise

Set 1 15lbs - 35 ~~ 15lbs - 35
Set 2 25lbs - 20 ~~ 25lbs - 22
Set 3 30lbs - 14 dropped to 15lbs - 12

21's

Set 1 25lbs - 21 ~~ 25lbs - 21
Set 2 30lbs21 w/ 20lbs - 8 reps
Set 3 40s - 21 w/ 20lbs - 8 reps

Front/Back Extensions

Set 1 25lbs - 20 dropped to 15lbs - 15
Set 2 25lbs - 16 dropped to 20lbs - 12
Set 3 25lbs - 12 dropped to 20lbs - 12

---

Front Raise

Set 1 20lbs - 25 ~~ 20lbs - 26
Set 2 25lbs - 22 Dropped to 15lbs - 12
Set 3 25lbs - 22 Dropped to 15lbs - 12

Alt. Curls - 3 Sec Hold At Top

Set 1 20lbs - 14 ~~ 20lbs - 14
Set 2 35lbs - 8 dropped to 20lbs - 8
Set 3 45lbs - 6 dropped to 20lbs - 8

Dips

Set 1 45 reps ~~ Legs raised -50
Set 2 Legs raised w/ 40lbs - 40 -bodyweight - 20
Set 3 Legs raised w/ 40lbs- 40 - bodyweight - 20

----

Rear Delt Fly

Set 1 20lbs - 20 ~~ 20lbs - 22
Set 2 30lbs - 14 dropped to 20lbs - 8
Set 3 35lbs - 12 dropped to 20lbs - 12

Concentration Curl - 3 Sec Hold At Top

Set 1 25lbs - 14 dropped 20lbs -8
Set 2 35lbs - 8 dropped 20lbs -10
Set 3 40lbs - 5 dropped 20lbs - 10

Lying Down Tricep

Set 1 20lbs - 30 ~~ 20lbs - 32
Set 2 30lbs - 16 dropped 20lbs - 14
Set 3 35lbs - 12 dropped 20lbs - 16

----

Arnold Press

Set 1 25lbs - 25 ~~ 25lbs - 25
Set 2 30lbs - 20 dropped to 20lbs - 16
Set 3 35lbs - 20 dropped to 20lbs - 16

DB Preacher Curl - 3 Sec Hold At Top

Set 1 20lbs - 14 ~~ 25lbs - 14
Set 2 30lbs - 12 dropped to 20lbs - 10
Set 3 30lbs - 10 dropped to 20lbs - 10

Declined Lying Down Tricep

Set 1 20lbs - 16 ~~ 25lbs - 22
Set 2 30lbs - 8 dropped to 20lbs - 14
Set 3 35lbs -8 dropped to 20lbs - 12

----

Inlcline Hammer Curls - 3 Sec Hold At Top

Set 1 20lbs - 10 ~~ 20lbs - 11
Set 2 25lbs - 8 ~~ 25lbs - 8
Set 3 30lbs - 7 dropped to 20lbs - 10

Shoulder Rolls

Set 1 20lbs - 20
Set 2 25lbs - 20
Set 3 30lbs - 20

---

Inlcline Curls - 3 Sec Hold At Top

Set 1 20lbs - 8 ~~ 20lbs - 8
Set 2 25lbs - 6 dropped to 15lbs - 8
Set 3 30lbs - 5 dropped to 17.5lbs - 6

Tricep Kettlebell Raise

Set 1 22.5lbs - 16 ~~ 22.5lbs - 16
Set 2 27.5lbs- 12 ~~ 27.5LBS - 12
Set 3 27.5LBS - 10 dropped to 22.5lbs - 12
---------

Full Supinated DB Curls

Set 1 15lbs - 14 reps
Set 2 20lbs - 9 reps - dropped to 15lbs for 14
Set 3 20lbs - 9 dropped to 15lbs for 14

Burn outs

Quick DB Curls
20lbs - 50 reps

2 Handed Kettlebell Raise Behind Head
32.5lbs - 50 reps

5-10 Minute Stretch

60 Minutes HIIT

[JohnButz]

Incline Bench
45x20
135x8
140x8
140x8
140x8

Chins
BWx5
BW+40x8
BW+40x8
BW+40x8

Dips
BW+100x8
BW+100x8
BW+100x8

Incline Side Laterals (each side)
10x12
10x12
10x12

WG Pull-ups
5 sets of 8 with 30 sec. rests

Hammer Bench
5 sets of 8 with 30 sec. rests

Barbell Curls
4 sets of 12 with 30 sec rests

D. Ext
4 sets of 12,12, 9, 7 with 30 sec rests.

[Credz]

Breakfast
1 scoop Infinite Whey
1/4c Oatmeal
1 cup Almond Milk
1 Apple
0 Calorie Maple Syrup
2.5g BCAA

Lunch:
2 Pizza Wraps
8oz Turkey Burger
Bowl of Broccoli


Pre-Workout:
SF/FF Protein Pudding
1 Apple
Strawberries
2 FiberOne Chocolate Chip Brownies



Afternoon workout:
Abs:

Ab Ripper X

Followed by..

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

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

Oblique Turns w/ 22.5lbs - 12 reps each side
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/ 47.5lbs - 12 reps
Oblique Raise - 8 reps each side
Repeat once

Russian Twist w/22.5lbs - 15 reps
Hanging Knee Raise - 20 Reps
Repeat once

Weighted Decline Sit-Ups- 22.5lbs - 3 Sets 15 reps

50 Burpees

45 Minutes 4mph

Dinner:
Egg Frittata (6 egg white, 2 whole eggs) with 3 1/2 Ham Slices, Broccoli


Dessert:
Pint Of Ben & Jerry's Greek Yogurt


Pre-Bed:
1/2c Fat Free Cottage Cheese
1/4c Fat Free Greek Yogurt
1 tblspoon Peanut Butter
1 Scoop Protein Powder

Overall:
Calories: 3430
Fat: 116
Carbs: 358
Protein: 271

[charlievanriper]

Incline Bench
45x20
135x8
140x8
140x8
140x8

Chins
BWx5
BW+40x8
BW+40x8
BW+40x8

Dips
BW+100x8
BW+100x8
BW+100x8

Incline Side Laterals (each side)
10x12
10x12
10x12

WG Pull-ups
5 sets of 8 with 30 sec. rests

Hammer Bench
5 sets of 8 with 30 sec. rests

Barbell Curls
4 sets of 12 with 30 sec rests

D. Ext
4 sets of 12,12, 9, 7 with 30 sec rests.

Nice Job John. Hey product shipped quick bro, got it yesterday

[JohnButz]

Nice Job John. Hey product shipped quick bro, got it yesterday

Great to hear my friend! I sincerely look forward to your review. You are an inspiration to me doing all you do and keeping youthful and strong!

[Credz]

Morning Workout:
Legs:
1 Scoop Juggernaut HP

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: 30lbs - 20 reps each leg
Set 2: 40lbs - 20 reps each leg
Set 3: 50lbs - 20 reps each leg
Set 4: 70lbs - 20 reps each leg

Lunge
Set 1: 30lbs - 20 reps each leg
Set 2: 40lbs - 20 reps each leg
Set 3: 50lbs - 22 reps each leg
Set 4: 70lbs - 22 reps each leg

Standing Calf Raise
Set 1: 40lbs - 30 reps
Set 2: 60lbs - 30 reps
Set 3: 70lbs - 30 reps
Set 4: 120lbs - 15 reps

5 Minutes:
Burpees w/ Jump forward - 71 total

30 Minutes HIIT

[charlievanriper]

Morning Workout:
Legs:
1 Scoop Juggernaut HP

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: 30lbs - 20 reps each leg
Set 2: 40lbs - 20 reps each leg
Set 3: 50lbs - 20 reps each leg
Set 4: 70lbs - 20 reps each leg

Lunge
Set 1: 30lbs - 20 reps each leg
Set 2: 40lbs - 20 reps each leg
Set 3: 50lbs - 22 reps each leg
Set 4: 70lbs - 22 reps each leg

Standing Calf Raise
Set 1: 40lbs - 30 reps
Set 2: 60lbs - 30 reps
Set 3: 70lbs - 30 reps
Set 4: 120lbs - 15 reps

5 Minutes:
Burpees w/ Jump forward - 71 total

30 Minutes HIIT

God I hate Glute raises, good work Credz

[JohnButz]

LIMITED TIME OFFER! For a limited time, buy 2 Infinite Labs Juggernaut HP & get 1 FREE! Hurry while supplies last! Click the Order button next to the promotional option OR manually add 3 items to your cart and a discount for the third item will automatically be applied.
See Store Discounts and Discounted Subtotal at the bottom of the cart.

http://www.bodybuilding.com/store/in...ernaut-hp.html







Juggernaut® HP is the perfect pre-workout solution to support the intensity and drive of your workout and help keep you pushing until the very end.* Our unique formula combines all of the necessary ingredients to help our customers receive the 'boost' necessary for that optimal training session desired by many athletes and bodybuilders.*

http://www.bodybuilding.com/store/in...ernaut-hp.html

[Credz]

Evening Workout:
Kettlebell: 22.5lbs
12 One-Arm Swings (alternate arms)
One minute of jumping rope
12 One-Arm Clean And Jerks (alternate arms)
One minute of box jumps
12 Two-Arm Swings
One minute of jumping jacks
12 One-Arm Clean and Jerk
One minute of jogging
12 One-Arm Swings (alternate arms)

2nd Set
27.5lbs

3rd Set
32.5lb Weight

5 Minutes of Bear Crawls

[Credz]

2 Scoop Juggernaut HP


All Push-Ups and Pull-Ups were done with a 10lb weight vest for all circuits!

Standard Push Ups - 50 reps
Wide Pull Ups - 16 reps, 15 reps, 12 reps
Military Push Ups - 20 reps
Pull Ups- 18 reps, 16, reps, 12 reps

Wide Fly Push Ups - 20 Reps
Close grip pull ups - 14 reps
Inclined Push Ups - 20 reps
Double DB Rows - 16 reps 40lbs

Diamond push ups - 20 reps
1 arm DB rows - 60lbs 16 reps
Downward dog push ups - 8 reps
Bent over flyes - 20lbs 16 reps

Did This Circuit 3 Times
30 Minutes HIIT

[kconnell]

Tuesday Oct 09, 2012 - Back & Delts

Pre - 1 sc Dagger Lemonade + 1 sc Juggernaut HP

Intra - 1 sc Glutamine + 1 sc BCAA


1. Dragon Flags (Rocky Leg lifts off bench-longwise) (4 sets of 10)
2. Hanging Crunches (bent-knee ups) (4 sets of 10)
3. Cable Crunches (side-to-side)(4 sets of 10)
4. Seated Knee-ups (5 sets of 10)
5. Roman Chair Crunches (2 sets of 10) - skipped
6. Hyperextensions (1 set of 22) ---- helps balance psoas work
7. Hanging Leg Raises (2 sets of 8)

--- 7 mins on abs

BACK: - HIGHER REPS - will go to lower reps/heavier weight next rotation
Wide-Grip Lat Pulldown18,14x125

Under-Grip Lat Pulldown11,10x125

Under-Grip Bent-Over Row11,12x115

Stretch.....

Cable Upright Row (Double Pulley, hold 2 secs)
13,12,12,12x100 (Fat Gripz) - 20 sec rest

Plate "Steering Wheels" to opposing shoulder
8,8,8x35

Face-Down Bent-Over Lateral Raise
12,12,10x20

Infinite Isolate 1 scoop

TRAIN: 15:38
REST: 08:20
SETS: 16 (abs = 1 set)

[JohnButz]

Bench Press
45x25
135x5
155x5
175x12

Chins
BW+30x10
BW+30x10
BW+30x10
BW+30x10
BW+30x10

Dips
BW+60x10
BW+60x10
BW+60x10
BW+60x10
BW+60x10

Decline D. Ext
20's x15
20's x15
20's x15

NG Pull-ups
BWx20
BWx20

Used Original Juggernaut, an intra, fish oil, multi, & whey.

[JohnButz]

Deadlifts
135x5
205x5
235x5
265x10
135x20
135x20
135x20
135x20

One Leg Press
40x20
60x20

Running 2 miles (15:15)

Used Original Juggernaut, an intra, fish oil, multi, & whey.

[Credz]

2 Scoop Juggernaut HP

Wednesday AM:

DB Squats:

Set 1: 22.5lbs - 20 reps
Set 2: 60lbs - 25 reps
Set 3: 95lbs - 25 reps
Set 4: 95lbs - 20 reps
Set 5: 30lb vest - 25 fast reps

Step Ups:

Set 1: 30lbs - 15 reps
Set 2: 60lbs - 15 reps
Set 3: 95lbs - 8 reps
Set 4: 95lbs - 8 reps
Set 5: 30lb vest - 15 fast reps

Explosive Side to Side Lunge:

Set 1: 30lbs - 12 reps
Set 2: 40lbs - 12 reps
Set 3: 40lbs - 12 reps
Set 4: 40lbs - 12 reps
Set 5: 30lb vest - 12 fast reps

Wide Stance Squats:

Set 1: 30lbs - 25 reps
Set 2: 60lbs - 25 reps
Set 3: 95lbs - 20 reps
Set 4: 95lbs - 20 reps
Set 5: 30lb vest - 25 fast reps

Single Calf Raise:

Set 1: 30lbs - 30 reps each leg
Set 2: 40lbs - 30 reps each leg
Set 3: 60lbs - 30 reps each leg
Set 4: 90lbs - 25 reps each leg
Set 5: 30lb vest - 25 fast reps each leg

40 mins HIIT

[lonniej]

@ John..Great workouts..Your chins and dips are insane..

@Credz, nice work..40 minutes HIIT??..That's self abuse!!..

[Credz]

Got to love it though! lol


Wednesday Evening Workout:

Ab Ripper X

Followed by..

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

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

Oblique Turns w/ 22.5lbs - 15 reps each side
Slow Knee Raise - 15 reps
Repeat once

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

Oblique Crunch w/ 47.5lbs - 12 reps
Oblique Raise - 8 reps each side
Repeat once

Russian Twist w/22.5lbs - 15 reps
Hanging Bicycle - 15 reps
Repeat once

Decline Sit Ups - 15 reps
Repeat once

50 Burpees

[Credz]

2 scoop Juggernaut HP

Standing Shoulder Press - 40lbs - 16 reps
In & Out Curls - 25lbs - 16 reps
Bent Over Tricep Extensions - 20lbs - 16

Standing Shoulder Press - 45lbs - 12 reps
- Dropped to 20lbs for 20 reps
In & Out Curls - 30lbs - 16 reps
- Dropped to 20lbs for 8 reps
Bent Over Tricep Extensions - 25lbs - 16 reps

---

Deep Swimmers Press - 30lbs - 16 reps
Alt. Curls - 30lbs - 16 reps
Dips w/ 40lbs - 35 Reps

Deep Swimmers Press - 40lbs - 12 reps
- Dropped to 20lbs for 15 reps
Alt. Curls - 40lbs - 12 reps
- Dropped to 20lbs for 8 reps
Dips w/ 40lbs - 35 Reps

---

Upright Rows - 55lbs - 20 reps
Static Curls - 30lbs (4 reps each arm twice)
Lying Down Extensions - 30lbs - 12 reps

Upright Rows - 65lbs - 20 reps
- Dropped to 40lbs for 8 reps
Static Curls - 35lbs (4 reps each arm twice)
- Dropped to 20lbs for 4 reps each arm
Lying Down Extensions - 35lbs - 10 reps
- Kettlebell Tricep Raises - 22.5lbs - 20

---

Seated 2 Angled Flyes - 20lbs - 16 reps
Slow Bicep Curls - 30lbs - 10 reps
Standing Tricep Extensions - 42.5lbs 35 reps

Seated 2 Angled Flyes - 20lbs - 16 reps
Slow Bicep Curls - 40lbs 6 reps
-- Dropped to 20lbs for 8 reps
Standing Tricep Extensions - 42.5lbs 35 reps
- Kettlebell Tricep Raises - 22.5lbs - 20

---

Front Raise to Side Raise - 20lbs - 16 reps
Curl up & Hammer Down - 30lbs - 12 reps
Lying Down 1 Arm Tricep Press - 30 reps

Front Raise to Side Raise - 25lbs - 16 reps
Curl up & Hammer Down - 35lbs - 8 reps
- Dropped to 20lbs for 8 reps
Lying Down 1 Arm Tricep Press - 30 reps
- Kettlebell Tricep Raises - 22.5lbs - 20

50 Burpees

40 Minutes HIIT

[kconnell]

Wednesday October 10, 2012 Arms

Pre:1.5 scoops Juggernaut HP + 1 scoop Dagger + 1/2 Agmatine

Intra: 1 sc BCAA + 1 sc Glutamine

High-reps

1. Dragon Flags (Rocky Leg lifts off bench-longwise) (4 sets of 11)
2. Hanging Crunches (bent-knee ups) (4 sets of 10)
3. Cable Crunches (side-to-side)(4 sets of 10)
4. Seated Knee-ups (4 sets of 10)
5. Roman Chair Crunches (2 sets of 10) - skipped
6. Hyperextensions (1 set of 24) ---- helps balance psoas work
7. Hanging Leg Raises (4 sets of 8)

--- 8 mins on abs


Triceps: (3 sec reps, hold contraction 3 secs, concentrate hard on contraction) - 30 secs rest

Tricep Rope Pushdown (double-pulley) high reps
30,20,16,12x135

Bench Dips
15,13,13,11+6(xbodyweight dropset)x35

3 mins rest

Biceps - Concentrate on Short Head
Cable E-Z Curl with Arm Blaster(Fat Gripz) - Med Grip 3 secs neg
16,13,12,12x100

Kneeling CG-E-Z Curl (between knees)
12,1210,10x55 - (double Pulley)

Cable E-Z Reverse Curl (Fat Gripz)
21,18,16,15x55

superset
E-Z Seated Lower Cable Wrist Curls on Knees - 3 sets
E-Z Cable Reverse Wrist Curls -

Wrist Roller (not FG)

Farmers Walk - 2x80 (not FG) - - 60 sec walks

TRAIN: 26:23
REST: 14:21
SETS: 25

1 sc Infinite Isolate Vanilla

[JohnButz]

@ John..Great workouts..Your chins and dips are insane..

@Credz, nice work..40 minutes HIIT??..That's self abuse!!..

Thanks Lonnie!

[Credz]

Thursday PM:

50 Minutes Walking At 4.0mph
-Stopped every 10 minutes to do
- 6 Wide Pull Ups
- 25 Kettlebell raises 22.5, 32.5, 42.5 and 2 sets of 55lbs

[charlievanriper]

Loving what you guys are doing

[Credz]

Thanks Charlie!

Friday Morning Workout:
30 Minutes Plyo
25 Minutes HIIT

[JohnButz]

Loving what you guys are doing

Thanks Charlie!

[JohnButz]

Press
45x15
80x5
90x5
105x9
65x15
65x15
65x15

WG Pull-ups
BWx20
BWx20
BWx20
BWx20

Dips
BW+65x10
BW+65x10
BW+65x10

CG Bench
135x12
135x10

B. Curl
65x12
65x12

Used Juggernaut HP, an intra, fish oil, multi, & whey.

[ateneo3pt]

Nice workout! Will incorporate that into my own program. Keep it going Juggernaut!

[kconnell]

Loving what you guys are doing

Thanks Charlie. Doing the Juggernaut...

[kconnell]

Friday Oct 12, 2012 - Legs

Pre - 1.5 sc Juggernaut HP + 1 sc Dagger + 1 sc Original Juggernaut -- Oh, yeah! - 1.5 hour before

Intra - 1 sc BCAA + 1 sc Glutamine + 1/2 sc Massport

VOLUME Training


Hamstrings:
superset (no rest between sets, 30 sec after each super)
SLD10,9,9,8x205
Lying Leg Curl 10,8,8,6x70 - (knees and feet close to each other mate)

Stretch.....

Leg Extension (plate load) - 30 sec rest
10,8,8(VM),8,8,8(VL)x160 (keep chest up)
VM = Vastus Medialus; VL = Vastus Lateralus

3 mins rest - Have a great pump

SUPERSET (120 secs rest)
Leg Press 25x420, 15x580, 12x650, 10x700, (finisher/pump set) 18x420
Leg Press Calf 17x420, 12x580, 10x580, 10x580 - Explosive up - 1-1/4, then down 3 secs, stretch 2 secs, (finisher/pump set) 15x420

New PRs (reps, same weight as max a month ago) this year after the broken leg in January

Seated Calf
15,13,12,10x125 - New PRs this year

D.A.R.D - 3 sets

TRAIN: 22:31
REST: 14:28
SETS: 22

1 sc Infinite Isolate