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
|
-
12-12-2012, 03:40 AM #2341
- Join Date: Mar 2008
- Location: Mifflinburg, Pennsylvania, United States
- Age: 39
- Posts: 14,660
- Rep Power: 4251
--------------------------------------------
Personal Workout Journal:
http://forum.bodybuilding.com/showthread.php?t=155617473
-
12-12-2012, 04:00 PM #2342
- Join Date: Mar 2008
- Location: Mifflinburg, Pennsylvania, United States
- Age: 39
- Posts: 14,660
- Rep Power: 4251
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 BrownieLast edited by Credz; 12-12-2012 at 04:42 PM.
--------------------------------------------
Personal Workout Journal:
http://forum.bodybuilding.com/showthread.php?t=155617473
-
12-13-2012, 03:25 AM #2343
-
12-13-2012, 04:54 PM #2344
- Join Date: Mar 2008
- Location: Mifflinburg, Pennsylvania, United States
- Age: 39
- Posts: 14,660
- Rep Power: 4251
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--------------------------------------------
Personal Workout Journal:
http://forum.bodybuilding.com/showthread.php?t=155617473
-
-
12-14-2012, 03:18 AM #2345
-
12-14-2012, 11:38 AM #2346
- Join Date: Nov 2009
- Location: Latrobe, Pennsylvania, United States
- Posts: 16,601
- Rep Power: 23950
~ 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!Workout Log:
https://forum.bodybuilding.com/showthread.php?t=179207031
-
12-15-2012, 06:48 AM #2347
- Join Date: Mar 2008
- Location: Mifflinburg, Pennsylvania, United States
- Age: 39
- Posts: 14,660
- Rep Power: 4251
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--------------------------------------------
Personal Workout Journal:
http://forum.bodybuilding.com/showthread.php?t=155617473
-
12-16-2012, 01:05 AM #2348
- Join Date: Mar 2008
- Location: Mifflinburg, Pennsylvania, United States
- Age: 39
- Posts: 14,660
- Rep Power: 4251
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 WheyLast edited by Credz; 12-16-2012 at 02:08 AM.
--------------------------------------------
Personal Workout Journal:
http://forum.bodybuilding.com/showthread.php?t=155617473
-
-
12-16-2012, 07:06 AM #2349
- Join Date: Mar 2008
- Location: Mifflinburg, Pennsylvania, United States
- Age: 39
- Posts: 14,660
- Rep Power: 4251
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--------------------------------------------
Personal Workout Journal:
http://forum.bodybuilding.com/showthread.php?t=155617473
-
12-16-2012, 07:20 AM #2350
- Join Date: Nov 2009
- Location: Latrobe, Pennsylvania, United States
- Posts: 16,601
- Rep Power: 23950
////////// 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.htmlWorkout Log:
https://forum.bodybuilding.com/showthread.php?t=179207031
-
12-16-2012, 03:47 PM #2351
- Join Date: Mar 2008
- Location: Mifflinburg, Pennsylvania, United States
- Age: 39
- Posts: 14,660
- Rep Power: 4251
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--------------------------------------------
Personal Workout Journal:
http://forum.bodybuilding.com/showthread.php?t=155617473
-
12-17-2012, 03:25 AM #2352
- Join Date: Mar 2008
- Location: Mifflinburg, Pennsylvania, United States
- Age: 39
- Posts: 14,660
- Rep Power: 4251
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.--------------------------------------------
Personal Workout Journal:
http://forum.bodybuilding.com/showthread.php?t=155617473
-
-
12-17-2012, 03:46 PM #2353
- Join Date: Mar 2008
- Location: Mifflinburg, Pennsylvania, United States
- Age: 39
- Posts: 14,660
- Rep Power: 4251
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 SauceLast edited by Credz; 12-18-2012 at 12:53 AM.
--------------------------------------------
Personal Workout Journal:
http://forum.bodybuilding.com/showthread.php?t=155617473
-
12-18-2012, 03:30 AM #2354
- Join Date: Mar 2008
- Location: Mifflinburg, Pennsylvania, United States
- Age: 39
- Posts: 14,660
- Rep Power: 4251
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!--------------------------------------------
Personal Workout Journal:
http://forum.bodybuilding.com/showthread.php?t=155617473
-
12-18-2012, 08:25 AM #2355
-
12-18-2012, 08:53 AM #2356
-
-
12-18-2012, 04:06 PM #2357
- Join Date: Mar 2008
- Location: Mifflinburg, Pennsylvania, United States
- Age: 39
- Posts: 14,660
- Rep Power: 4251
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--------------------------------------------
Personal Workout Journal:
http://forum.bodybuilding.com/showthread.php?t=155617473
-
12-19-2012, 08:47 AM #2358
- Join Date: Nov 2009
- Location: Latrobe, Pennsylvania, United States
- Posts: 16,601
- Rep Power: 23950
-
12-19-2012, 02:16 PM #2359
- Join Date: Mar 2008
- Location: Mifflinburg, Pennsylvania, United States
- Age: 39
- Posts: 14,660
- Rep Power: 4251
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--------------------------------------------
Personal Workout Journal:
http://forum.bodybuilding.com/showthread.php?t=155617473
-
12-19-2012, 04:02 PM #2360
- Join Date: Mar 2008
- Location: Mifflinburg, Pennsylvania, United States
- Age: 39
- Posts: 14,660
- Rep Power: 4251
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--------------------------------------------
Personal Workout Journal:
http://forum.bodybuilding.com/showthread.php?t=155617473
-
-
12-20-2012, 03:13 AM #2361
-
12-20-2012, 09:06 PM #2362
-
12-21-2012, 12:38 AM #2363
- Join Date: Mar 2008
- Location: Mifflinburg, Pennsylvania, United States
- Age: 39
- Posts: 14,660
- Rep Power: 4251
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--------------------------------------------
Personal Workout Journal:
http://forum.bodybuilding.com/showthread.php?t=155617473
-
12-21-2012, 03:25 AM #2364
-
-
12-22-2012, 06:05 AM #2365
- Join Date: Mar 2008
- Location: Mifflinburg, Pennsylvania, United States
- Age: 39
- Posts: 14,660
- Rep Power: 4251
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--------------------------------------------
Personal Workout Journal:
http://forum.bodybuilding.com/showthread.php?t=155617473
-
12-22-2012, 07:01 AM #2366
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.--------------------------------------------------------------
Available as a rep
-
12-22-2012, 07:20 AM #2367
-
12-22-2012, 11:31 AM #2368
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--------------------------------------------------------------
Available as a rep
-
-
12-22-2012, 04:39 PM #2369
- Join Date: Mar 2008
- Location: Mifflinburg, Pennsylvania, United States
- Age: 39
- Posts: 14,660
- Rep Power: 4251
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--------------------------------------------
Personal Workout Journal:
http://forum.bodybuilding.com/showthread.php?t=155617473
-
12-23-2012, 05:35 AM #2370
- Join Date: Mar 2008
- Location: Mifflinburg, Pennsylvania, United States
- Age: 39
- Posts: 14,660
- Rep Power: 4251
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--------------------------------------------
Personal Workout Journal:
http://forum.bodybuilding.com/showthread.php?t=155617473
Similar Threads
-
***Consider this an invitation...to the Gentlemans Nation***
By potatoe in forum Misc.Replies: 291Last Post: 07-16-2011, 12:57 AM -
Clinch ME into...the MMA SEA!
By eatsleephate in forum MMA FightingReplies: 12328Last Post: 09-26-2008, 10:21 AM
Bookmarks