Juggernaut's Bodybuilding Journey

[garjantua]

During training: 1 serving of Amino Recovery by Bodybuilding.com

Smith Machine Floor Press
Set 1- 180 lbs + 50 lbs of chains x 7 reps
Set 2- 190 lbs + 50 lbs of chains x 3 reps
Set 3- 190 lbs + 50 lbs of chains x 3 reps

Incline Chain Press
Set 1- 50 lbs x 12 reps
Set 2- 50 lbs x 12 reps

Incline DB Flye
Set 1- 25 lbs x 15 reps
Set 2- 25 lbs x 15 reps

Triceps Dips
Set 1- BW x 15 reps
Set 2- BW x 12 reps

Cable Skullcrushers
Set 1- 80 lbs x 15 reps
Set 2- 80 lbs x 15 reps

Supersetted with

Cable Pushdowns
Set 1- 80 lbs x 12 reps
Set 2- 80 lbs x 10 reps

Post Training: 1 scoop of Syntha-6 Isolate with 1 bottle of Gatorade

[garjantua]

77 pushups in 4 minutes

[garjantua]

30 minutes before training: 1 serving of Assault by MusclePharm
During Training: 1 serving of Amino Recovery by Bodybuilding.com

Weighted Pullups
Set 1- BW + 20 lb weight vest x 13 reps
Set 2- BW + 20 lb weight vest x 9 reps
Set 3- BW + 20 lb weight vest x 6 reps

TRX Inverted Row
Set 1- BW x 12 reps
Set 2- BW x 10 reps

DB Pullover
Set 1- 55 lbs x 20 reps
Set 2- 65 lbs x 15 reps

DB Hammer Curls
Set 1- 35 lbs x 16 reps
Set 2- 40 lbs x 12 reps

DB Spider Curls
Set 1- 20 lbs x 16 reps
Set 2- 20 lbs x 15 reps

Double Cable Curls
Set 1- 40 lbs x 20 reps with left arm, right arm flexed
Set 2- 40 lbs x 20 reps with right arm, left arm flexed
Set 3- 40 lbs x 20 reps both arms at the same time

Post Training: 2 scoops of Surge Recovery by Biotest w/ 5 grams of glutamine by Optimum Nutrition

[garjantua]

During training: 1 serving of Amino Recovery by Bodybuilding.com

Smith Machine Floor Press
Set 1- 230 lbs x 7 reps
Set 2- 240 lbs x 5 reps
Set 3- 245 lbs x 5 reps

Incline Chain Presses
Set 1- 50 lbs x 15 reps
Set 2- 50 lbs x 13 reps

Incline DB Flye
Set 1- 25 lbs x 15 reps
Set 2- 25 lbs x 15 reps

Dips
Set 1- BW x 15 reps
Set 2- BW x 9 reps

Cable Skullcrusher
Set 1- 80 lbs x 15 reps
Set 2- 80 lbs x 15 reps

Supersetted with

Cable Pushdown
Set 1- 80 lbs x 15 reps
Set 2- 80 lbs x 15 reps

Post training: 2 scoops of Surge Recovery by Biotest w/ 5 grams of Glutamine by Optimum Nutrition

[garjantua]

30 minutes before training: 4 scoops of Essential Amino Energy by Optimum Nutrition
During training: 1 serving of Amino Recovery by Bodybuilding.com

DB Side Laterals
Set 1- 15 lbs x 10 reps
Set 2- 15 lbs x 10 reps
Set 3- 15 lbs x 10 reps
Set 4- 15 lbs x 10 reps
Set 5- 15 lbs x 10 reps
Set 6- 15 lbs x 10 reps
Set 7- 15 lbs x 10 reps
Set 8- 15 lbs x 10 reps
Set 9- 15 lbs x 10 reps
Set 10- 15 lbs x 10 reps

Front Plate Raise
Set 1- 25 lbs x 25 reps
Set 2- 25 lbs x 25 reps
Set 3- 25 lbs x 25 reps
Set 4- 25 lbs x 25 reps

Machine Shoulder Press
Set 1- 150 lbs x 5 reps
Set 2- 170 lbs x 5 reps
Set 3- 190 lbs x 5 reps
Set 4- 210 lbs x 5 reps
Set 5- 230 lbs x 5 reps

DB Shrugs
Set 1- 70 lbs x 15 reps
Set 2- 70 lbs x 15 reps
Set 3- 70 lbs x 15 reps

Post training: 2 scoops of Surge Recovery by Biotest w/ 5 grams of glutamine by Optimum Nutrition

[garjantua]

During Training: 1 serving of Amino Recovery by Bodybuilding.com

Weighted Pullups
Set 1- BW + 20 lb weight vest x 15 reps
Set 2- BW + 20 lb weight vest x 10 reps
Set 3- BW + 20 lb weight vest x 8 reps

Inverted Row
Set 1- BW x 12 reps
Set 2- BW x 10 reps

DB Pullover
Set 1- 65 lbs x 15 reps
Set 2- 65 lbs x 15 reps

DB Hammer Curls
Set 1- 40 lbs x 15 reps
Set 2- 40 lbs x 13 reps

DB Spider Curls
Set 1- 20 lbs x 15 reps
Set 2- 20 lbs x 15 reps

Double Cable Curls
Set 1- 40 lbs x 20 reps with left arm, right arm flexed
Set 2- 40 lbs x 20 reps with right arm, left arm flexed
Set 3- 40 lbs x 20 reps with both arms

post training: 2 scoops of Surge Recovery by Biotest w/ 5 grams of glutamine by Optimum Nutrition

[garjantua]

Functional Rope HIIT
15 rounds with 20 seconds of rest between each round
50 power slaps each round

[garjantua]

Pushing in Wheelchair using the Freewheel Attachment
Distance: 1.95 miles
Time: 30 minutes 7 seconds
Calories burned: 443

[garjantua]

30 minutes before training: 4 scoops of Essential Amino Energy by Optimum Nutrition
During Training: 1 serving of Amino Recovery by Bodybuilding.com

Smith Machine Floor Press
Set 1- 185 lbs + 50 lbs of chains x 6 reps
Set 2- 195 lbs + 50 lbs of chains x 4 reps
Set 3- 200 lbs + 50 lbs of chains x 5 reps

Incline Chain Press
Set 1- 50 lbs x 20 reps
Set 2- 50 lbs x 13 reps

Incline DB Flye
Set 1- 25 lbs x 15 reps
Set 2- 25 lbs x 15 reps

Dips
Set 1- BW x 16 reps
Set 2- BW x 11 reps

Cable Skullcrushers
Set 1- 80 lbs x 15 reps
Set 2- 80 lbs x 10 reps

supersetted with

Cable Pushdowns
Set 1- 80 lbs x 12 reps
Set 2- 80 lbs x 12 reps

Post training: 2 scoops of Surge Recovery by Biotest

[garjantua]

30 minutes before training: 4 scoops of Essential Amino Energy by Optimum Nutrition
during training: 1 serving of Amino Recovery by Bodybuilding.com

DB Side Laterals
Set 1- 15 lbs x 10 reps
Set 2- 15 lbs x 10 reps
Set 3- 15 lbs x 10 reps
Set 4- 15 lbs x 10 reps
Set 5- 15 lbs x 10 reps
Set 6- 15 lbs x 10 reps
Set 7- 15 lbs x 10 reps
Set 8- 15 lbs x 10 reps
Set 9- 15 lbs x 10 reps
Set 10- 15 lbs x 20 reps

Front Plate Raise
Set 1- 25 lbs x 25 reps
Set 2- 25 lbs x 25 reps
Set 3- 25 lbs x 25 reps
Set 4- 25 lbs x 25 reps

Machine Press
Set 1- 170 lbs x 5 reps
Set 2- 190 lbs x 5 reps
Set 3- 210 lbs x 5 reps
Set 4- 230 lbs x 5 reps
Set 5- 250 lbs x 2 reps

DB Shrugs
Set 1- 70 lbs x 15 reps
Set 2- 70 lbs x 15 reps
Set 3- 70 lbs x 15 reps

Post Training: 2 scoops of Surge Recovery by Biotest with 5 grams of glutamine by Optimum Nutrition

[garjantua]

Functional Rope HIIT
15 rounds with 20 seconds of rest between rounds
50 power slaps each round
50 pushups

[garjantua]

30 minutes before training: 4 scoops of Essential Amino Energy by Optimum Nutrition
During Training: 1 serving of Amino Recovery by Bodybuilding.com

Weighted Pullups
Set 1- BW + 20 lb weight vest x 16 reps
Set 2- BW + 20 lb weight vest x 11 reps
Set 3- BW + 20 lb weight vest x 9 reps

TRX Inverted Rows
Set 1- BW x 12 reps
Set 2- BW x 8 reps

DB Pullovers
Set 1- 65 lbs x 20 reps
Set 2- 70 lbs x 14 reps

DB Hammer Curls
Set 1- 40 lbs x 15 reps
Set 2- 40 lbs x 10 reps

DB Spider Curls
Set 1- 20 lbs x 15 reps
Set 2- 20 lbs x 15 reps

Double Cable Curls
Set 1- 40 lbs x 20 reps with left arm, right arm flexed
Set 2- 40 lbs x 20 reps with right arm, left arm flexed
Set 3- 40 lbs x 20 reps with both arms

Post Training: 2 scoops of Surge Recovery by Biotest with 5 grams of glutamine by Optimum Nutrition

Cardio
Functional Rope HIIT
15 rounds with 20 seconds of rest between each round
50 power slaps each round

[garjantua]

Dragonfly Handcycle
Distance: 4.91 miles
Time: 38:12
Calories Burned: 651

[garjantua]

30 minutes before training: 4 scoops of Essential Amino Energy by Optimum Nutrition
During training: 1 serving of Amino Recovery by Bodybuilding.com

Machine Shoulder Press
Set 1- 170 lbs x 5 reps
Set 2- 190 lbs x 5 reps
Set 3- 210 lbs x 5 reps
Set 4- 230 lbs x 5 reps
Set 5- 250 lbs x 5 reps

DB Side Laterals
Set 1- 20 lbs x 10 reps
Set 2- 20 lbs x 10 reps
Set 3- 20 lbs x 10 reps
Set 4- 20 lbs x 10 reps
Set 5- 20 lbs x 10 reps
Set 6- 20 lbs x 10 reps
Set 7- 20 lbs x 10 reps
Set 8- 20 lbs x 10 reps
Set 9- 20 lbs x 10 reps
Set 10- 20 lbs x 10 reps

DB Shrugs
Set 1- 70 lbs x 20 reps
Set 2- 70 lbs x 20 reps
Set 3- 70 lbs x 20 reps
Set 4- 70 lbs x 20 reps

Post Training: 2 scoops of Surge Recovery by Biotest w/ 5 grams of Glutamine by Optimum Nutrition

[garjantua]

Dragonfly Handcycle
Distance: 1.04 miles
Time: 24 minutes 35 seconds
Calories Burned: 119

[garjantua]

During training: 1 serving of Amino Recovery by Bodybuilding.com

Smith Machine Floor Press
Set 1- 190 lbs + 50 lbs of Chains x 5 reps
Set 2- 200 lbs + 50 lbs of Chains x 3 reps
Set 3- 210 lbs + 50 lbs of Chains x 1 rep

Incline Chain Press
Set 1- 50 lbs x 20 reps
Set 2- 50 lbs x 14 reps

Incline DB Flye
Set 1- 25 lbs x 15 reps
Set 2- 25 lbs x 15 reps

Dips
Set 1- BW x 15 reps (Didn't do 2nd set due to tweaking my shoulder)

Cable Skullcrushers
Set 1- 80 lbs x 15 reps
Set 2- 80 lbs x 10 reps

supersetted with

Cable Pushdown
Set 1- 80 lbs x 10 reps
Set 2- 80 lbs x 10 reps

Post Training: 2 scoops of Surge Recovery by Biotest

[garjantua]

During training: 1 serving of Amino Recovery by Bodybuilding.com

Weighted Pullups
Set 1- BW + 20 lb weight vest x 16 reps
Set 2- BW + 20 lb weight vest x 11 reps
Set 3- BW + 20 lb weight vest x 10 reps

Inverted Rows
Set 1- BW x 10 reps
Set 2- BW x 8 reps

DB Pullovers
Set 1- 70 lbs x 15 reps
Set 2- 70 lbs x 15 reps

DB Hammer Curls
Set 1- 40 lbs x 15 reps
Set 2- 40 lbs x 10 reps

Spider Curls
Set 1- 20 lbs x 15 reps
Set 2- 20 lbs x 15 reps

Double Cable Curls
Set 1- 40 lbs x 20 reps with left arm, right arm flexed
Set 2- 40 lbs x 20 reps with right arm, left arm flexed
Set 3- 40 lbs x 20 reps both arms

Post training: 2 scoops of Surge Recovery by Biotest w/ 5 grams of glutamine by Optimum Nutrition

[garjantua]

Dragonfly Handcycle
Distance: 2.76 miles
Time: 20 minutes and 40 seconds

[garjantua]

During training: 1 serving of Amino Recovery by Bodybuilding.com

Smith Machine Incline Pin Press
Set 1- 140 lbs x 8 reps
Set 2- 160 lbs x 6 reps
Set 3- 170 lbs x 4 reps

Plank to Pushups
Set 1- BW x 10 reps starting with right hand
Set 2- BW x 10 reps starting with left hand

Machine Flye
Set 1- 120 lbs x 15 reps
Set 2- 120 lbs x 20 reps

Rolling Triceps Extensions
Set 1- 35 lbs x 15 reps
Set 2- 40 lbs x 15 reps

Piston Pushdowns with Band
Set 1- Orange Band x 15 reps
Set 2- Orange Band x 15 reps

Chain Skullcrushers
Set 1- 50 lbs x 10 reps
Set 2- 50 lbs x 10 reps

Post training: 2 scoops of Surge Recovery by Biotest w/ 5 grams of glutamine by Optimum Nutrition

[garjantua]

Functional Rope HIIT
15 rounds with 20 seconds of rest between each set
50 power slaps each round

[garjantua]

during training: 1 serving of Amino Recovery by Bodybuilding.com

Chest Supported Cable Rows
Set 1- 170 lbs x 8 reps
Set 2- 180 lbs x 6 reps
Set 3- 190 lbs x 5 reps

Pulldown(1 arm)
Set 1- 55 lbs x 15 reps with left arm
Set 2- 55 lbs x 15 reps with right arm

Pulldown(wide grip)
Set 1- 115 lbs x 15 reps

Straight Arm Pulldown(using Flexsolate Straps)
Set 1- 80 lbs x 15 reps
Set 2- 90 lbs x 15 reps

Cable Curl
Set 1- 70 lbs x 15 reps
Set 2- 80 lbs x 16 reps

Alternating DB Curls
Set 1- 30 lbs x 15 reps
Set 2- 30 lbs x 13 reps

DB Preacher Curls(both DBs at same time)
Set 1- 10 lbs x 15 reps
Set 2- 10 lbs x 15 reps

post training: 2 scoops of Surge Recovery by Biotest w/ 5 grams of glutamine by Optimum Nutrition

[garjantua]

100 pushups
6 minutes 7 seconds

[garjantua]

Dragonfly Handcycle
Distance: 5.02 miles
Time: 38 minutes and 1 second

[garjantua]

During Training: 1 scoop of Amino Recovery by Bodybuilding.com

DB Side Laterals
Set 1- 10 lbs x 10 reps
Set 2- 15 lbs x 15 reps
Set 3- 20 lbs x 20 reps
Set 4- 25 lbs x 12 reps x 8 reps x 5 reps

Machine Shoulder Press(neutral grip)
Set 1- 140 lbs x 10 reps
Set 2- 150 lbs x 10 reps
Set 3- 150 lbs x 10 reps

Supersetted with

Machine Shoulder Press(regular grip)
Set 1- 140 lbs x 10 reps
Set 2- 150 lbs x 10 reps
Set 3- 150 lbs x 10 reps

Rear Delt Flye
Set 1- 80 lbs x 12 reps
Set 2- 80 lbs x 12 reps
Set 3- 80 lbs x 12 reps
Set 4- 80 lbs x 12 reps

DB Shrugs
Set 1- 70 lbs x 15 reps
Set 2- 70 lbs x 15 reps
Set 3- 70 lbs x 15 reps
Set 4- 70 lbs x 15 reps

Post Training: 2 scoops of Surge Recovery by Biotest w/ 5 grams of glutamine by Optimum Nutrition

[garjantua]

30 minutes before training: 4 scoops of Essential Amino Energy by Optimum Nutrition
During Training: 1 serving of Amino Recovery by Bodybuilding.com

Incline Smith Machine Pin Press
Set 1- 150 lbs x 7 reps
Set 2- 160 lbs x 3 reps

Incline Smith Machine Isometric hold
Set 1- 20 seconds
Set 2- 20 seconds
Set 3- 20 seconds

Plank to Pushup
Set 1- BW x 10 reps starting with right arm
Set 2- BW x 10 reps starting with left arm

Flye Machine
Set 1- 120 lbs x 20 reps
Set 2- 120 lbs x 20 reps

Rolling Triceps Extension
Set 1- 40 lbs x 15 reps
Set 2- 40 lbs x 15 reps

Piston Pushdowns
Set 1- Orange Resistance Band x 15 reps
Set 2- Orange Resistance Band x 15 reps

Chain Skullcrushers
Set 1- 50 lbs x 15 reps
Set 2- 50 lbs x 10 reps

Post Training: 2 scoops of Surge Recovery by Biotest w/ 5 grams of glutamine by Optimum Nutrtion

[garjantua]

During Training: 1 serving of Amino Recovery by Bodybuilding.com

Cable Rows
Set 1- 175 lbs x 7 reps
Set 2- 185 lbs x 5 reps
Set 3- 195 lbs x 6 reps

Pulldowns
Set 1- 55 lbs x 15 reps with left arm, 55 lbs x 15 reps with right arm, 115 lbs x 15 reps with both arms widegrip
Set 2- 55 lbs x 15 reps with left arm, 55 lbs x 15 reps with right arm, 115 lbs x 15 reps with both arms widegrip

Straight Arm Pulldown(using Flexsolate Straps)
Set 1- 90 lbs x 20 reps
Set 2- 90 lbs x 20 reps

Incline Cable Curl
Set 1- 70 lbs x 20 reps
Set 2- 80 lbs x 20 reps

DB Curls
Set 1- 30 lbs x 15 reps
Set 2- 30 lbs x 15 reps

DB Preacher Curls
Set 1- 10 lbs x 15 reps (both arms same time)
Set 2- 10 lbs x 15 reps (both arms same time)

Post Training: 2 scoops of Surge Recovery by Biotest w/ 5 grams of glutamine by Optimum Nutrition

[garjantua]

Dragonfly Handcycle
Distance: 7.98 miles
Time: 1 hour 4 minutes

[garjantua]

During Training: 4 scoops of Essential Amino Energy by Optimum Nutrition

Machine Shoulder Press
Set 1- 140 lbs x 10 reps
Set 2- 150 lbs x 10 reps
Set 3- 170 lbs x 10 reps
Set 4- 190 lbs x 10 reps

Rear Delt Flye
Set 1- 90 lbs x 15 reps
Set 2- 100 lbs x 15 reps
Set 3- 100 lbs x 15 reps

DB Side Laterals
Set 1- 20 lbs x 20 reps
Set 2- 20 lbs x 20 reps
Set 3- 20 lbs x 15 reps
Set 4- 20 lbs x 12 reps

DB Shrugs
Set 1- 70 lbs x 15 reps
Set 2- 70 lbs x 15 reps
Set 3- 70 lbs x 15 reps

Post Training: 2 scoops of Super Advanced Whey Protein by Bodyfortress

[garjantua]

During Training: 4 servings of Essential Amino Energy by Optimum Nutrition

Smith Machine Incline Pin Press
Set 1- 150 lbs x 6 reps
Set 2- 155 lbs x 4 reps
Set 3- 160 lbs x 4 reps

Plank to Pushup
Set 1- BW x 10 reps starting with right arm
Set 2- BW x 10 reps starting with left arm

Machine Flye
Set 1- 130 lbs x 20 reps
Set 2- 140 lbs x 15 reps

Rolling Triceps Extensions
Set 1- 40 lbs x 15 reps
Set 2- 45 lbs x 12 reps

Piston Pushdowns
Set 1- Orange Resistance Band x 15 reps
Set 2- Orange Resistance Band x 15 reps

Chain Skullcrushers
Set 1- 50 lbs x 10 reps
Set 2- 50 lbs x 9 reps

Post Training: 2 scoops of Surge Recovery by Biotest w/ 5 grams of glutamine by Optimum Nutrition

[garjantua]

During Training: 4 scoops of Essential Amino Energy by Optimum Nutrition

Chest Supported Cable Rows
Set 1- 180 lbs x 6 reps
Set 2- 190 lbs x 4 reps
Set 3- 200 lbs x 6 reps

Pulldowns
Set 1- 55 lbs x 15 reps with left arm, 55 lbs x 15 reps with right arm, 115 lbs x 15 reps with both arms
Set 2- 55 lbs x 15 reps with left arm, 55 lbs x 15 reps with right arm, 115 lbs x 15 reps with both arms

Straight Arm Pulldown(using Flexsolate Straps)
Set 1- 80 lbs x 15 reps
set 2- 80 lbs x 15 reps

Cable Curls
Set 1- 80 lbs x 20 reps
Set 2- 80 lbs x 16 reps

Alternating DB Curls
Set 1- 30 lbs x 15 reps
Set 2- 30 lbs x 13 reps

DB Preacher Curls(both DBs at the same time)
Set 1- 15 lbs x 15 reps
Set 2- 15 lbs x 12 reps

Post Training: 2 scoops of Surge Recovery by Biotest w/ 5 grams of glutamine by Optimum Nutrition