Juggernaut's Bodybuilding Journey

[garjantua]

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

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

Machine Rear Delt Flye
Set 1- 80 lbs x 15 reps
Set 2- 90 lbs x 15 reps
Set 3- 100 lbs x 15 reps

Smith Machine Shoulder Press
Set 1- 50 lbs x 10 reps
Set 2- 50 lbs x 10 reps
Set 3- 50 lbs x 10 reps

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

[garjantua]

Dragonfly Handcycle
Distance: 5.02 miles
Duration: 41 minutes 21 seconds

[garjantua]

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

Incline Smith Machine Pin Press
Set 1- 155 lbs x 5 reps
Set 2- 160 lbs x 3 reps
Set 3- 165 lbs x 3 reps

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- 140 lbs x 20 reps
Set 2- 150 lbs x 15 reps

Rolling Triceps Extensions
Set 1- 40 lbs x 15 reps
Set 2- 45 lbs x 13 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 12 reps
Set 2- 50 lbs x 11 reps
Set 3- 25 lbs x 15 reps

[garjantua]

Cable Rows
Set 1- 185 lbs x 5 reps
Set 2- 195 lbs x 3 reps
Set 3- 205 lbs x 5 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 both arms wide grip
Set 2- 55 lbs x 15 reps with Left Arm, 55 lbs x 15 reps with Right Arm, 115 lbs x 11 reps both arms wide grip
Set 3- 70 lbs x 20 reps both arms wide grip

Straight Arm Pulldowns
Set 1- 80 lbs x 15 reps
Set 2- 80 lbs x 20 reps

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

Alternating DB Curls
Set 1- 30 lbs x 15 reps
Set 2- 30 lbs x 12 reps

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

Post training: 2 scoops of Surge Recovery by Biotest

[garjantua]

Dragonfly Handcycle
Distance: 3.92 miles
Duration: 30 minutes 56 seconds

[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 Floor Press
Set 1- 70 lbs x 8 reps
Set 2- 75 lbs x 6 reps
Set 3- 80 lbs x 3 reps

Band Assisted Pushups
Set 1- 4 rounds of 15 pushups, each round the band tension was increased
Set 2- 3 rounds of 15 pushups, 1 round of 20 pushups, each round the band tension was increased

Incline Cable Flyes
Set 1- 50 lbs x 13 reps
Set 2- 50 lbs x 10 reps

Triceps Hell(close grip bench)
Set 1- 110 lbs x 10 reps, 110 lbs x 10 reps with 2 board, 110 lbs x 1 rep with 3 board
Set 2- 90 lbs x 8 reps, 90 lbs x 8 reps with 2 board, 90 lbs x 8 reps with 3 board

Cable Band Pushdown
Set 1- 60 lbs + Orange Resistance Band x 15 reps
Set 2- 60 lbs + Orange Resistance Band x 15 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

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

Chest Supported DB Row
Set 1- 60 lbs x 15 reps
Set 2- 60 lbs x 15 reps

supersetted with

BPA
Set 1- Orange Resistance Band x 15 reps
Set 2- Orange Resistance Band x 15 reps

Blackburns
Set 1- 5 lbs x 10 second holds
Set 2- 5 lbs x 10 second holds
Set 3- 5 lbs x 10 second holds

Alternating DB Hammer Curls
Set 1- 35 lbs x 12 reps
Set 2- 35 lbs x 12 reps
Set 3- 35 lbs x 12 reps

Barbell Chain Curls
Set 1- 50 lbs x 15 reps
Set 2- 50 lbs x 15 reps
Set 3- 50 lbs x 20 reps

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

[garjantua]

as of today, I am 11 weeks out from the 2013 NPC USA Wheelchair Bodybuilding Championship/Greater Gulf States Bodybuilding Show. I am 1 week into my contest prep to bring my best package to date to the stage.

[garjantua]

A.M. Cardio
20 rounds of functional rope HIIT, 50 power slaps each round with 20 seconds of rest between each round

P.M. Cardio
20 rounds of functional rope HIIT, 50 power slaps each round with 20 seconds of rest between each round

[garjantua]

Dragonfly Handcycle
Distance: 4.98 miles
Time: 36 minutes 36 seconds

[garjantua]

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

Incline Smith Machine Pin Press
Set 1- 160 lbs x 8 reps
Set 2- 165 lbs x 6 reps
Set 3- 170 lbs x 4 reps

Medball Pushups
Set 1- 15 reps with medball on the right side, 15 reps with medball on the left side
Set 2- 15 reps with medball on the right side, 15 reps with medball on the left side
Set 3- 15 reps with medball on the right side, 15 reps with medball on the left side

Machine Flye
Set 1- 100 lbs x 10 reps with right arm while left arm is static contracted, 10 reps with left arm while right arm is static contracted, 10 reps with both arms together
Set 2- 100 lbs x 10 reps with right arm while left arm is static contracted, 10 reps with left arm while right arm is static contracted, 20 reps with both arms together

Dips
Set 1- BW x 10 reps
Set 2- BW x 10 reps
Set 3- BW x 8 reps

Cable Pushdowns
Set 1- 120 lbs x 20 reps
Set 2- 120 lbs x 18 reps
Set 3- 120 lbs x 15 reps

Post Training: 2 scoops of Super Advanced Whey by Bodyfortress

[garjantua]

During training: 1 serving of Amino Recovery

Thick Bar CloseGrip Pulldowns
Set 1- 175 lbs x 8 reps
Set 2- 185 lbs x 6 reps
Set 3- 195 lbs x 8 reps

TRX Inverted Rows
Set 1- BW x 15 reps
Set 2- BW x 10 reps
Set 3- BW x 10 reps

Sraight Arm Pulldowns
Set 1- 105 lbs x 15 reps
Set 2- 105 lbs x 15 reps
Set 3- 105 lbs x 15 reps

DB Incline Curls
Set 1- 20 lbs x 20 reps
Set 2- 25 lbs x 12 reps

Double Cable Curls
Set 1- 40 lbs x 15 reps
Set 2- 40 lbs x 15 reps
Set 3- 40 lbs x 15 reps

Post training: 2 scoops of super advanced whey

[garjantua]

During Training: 1 serving of Amino Recovery

Machine Shoulder Press
Set 1- 130 lbs x 5 reps
Set 2- 140 lbs x 5 reps
Set 3- 170 lbs x 5 reps
Set 4- 190 lbs x 5 reps
Set 5- 210 lbs x 8 reps

DB Side Laterals
Set 1- 20 lbs x 20 reps
Set 2- 20 lbs x 20 reps
Set 3- 20 lbs x 20 reps
Set 4- 20 lbs x 10 reps x 6 reps x 4 reps

Reverse Flye Machine
Set 1- 80 lbs x 20 reps
Set 2- 80 lbs x 20 reps
Set 3- 80 lbs x 20 reps

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

Post training: 2 scoops of Super Advanced Whey

[garjantua]

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

[garjantua]

Functional Rope HIIT
30 rounds of 50 power slaps each round.
20 seconds of rest between rounds

[garjantua]

during training: 1 scoop of Amino Recovery

Incline Smith Machine Pin Press
Set 1- 165 lbs x 6 reps
Set 2- 168 lbs x 4 reps
Set 3- 168 lbs x 3 reps

Medball Pushups
Set 1- 10 reps with right hand on medball, 10 reps with left hand on medball
Set 2- 10 reps with right hand on medball, 10 reps with left hand on medball
Set 3- 10 reps with right hand on medball, 10 reps with left hand on medball

Machine Flye
Set 1- 100 lbs x 10 reps with right arm while left arm is contracted, 10 reps with left arm while right arm is contracted, 10 reps with both arms at the same time
Set 2- 100 lbs x 10 reps with left arm while right arm is contracted, 10 reps with right arm while left arm is contracted, 20 reps with both arms at the same time

Dips
Set 1- BW x 15 reps
Set 2- BW x 12 reps
Set 3- BW x 8 reps

Cable Pushdowns
Set 1- 120 lbs x 20 reps
Set 2- 135 lbs x 12 reps
Set 3- 120 lbs x 15 reps

[garjantua]

during training: 1 scoop of Amino Recovery

Fatbar Closegrip Pulldown
Set 1- 195 lbs x 7 reps
Set 2- 200 lbs x 5 reps
Set 3- 205 lbs x 7 reps

TRX Inverted Rows
Set 1- BW x 15 reps
Set 2- BW x 11 reps
Set 3- BW x 8 reps

Straight Arm Pulldowns
Set 1- 105 lbs x 15 reps
Set 2- 105 lbs x 15 reps
Set 3- 105 lbs x 15 reps

Incline DB Curls
Set 1- 25 lbs x 13 reps
Set 2- 25 lbs x 9 reps
Set 3- 25 lbs x 8 reps

Double Cable Curls
Set 1- 40 lbs x 15 reps
Set 2- 40 lbs x 15 reps
Set 3- 40 lbs x 15 reps

[garjantua]

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

[garjantua]

Functional Rope HIIT
15 rounds of 50 power slaps each round with 20 seconds of rest between each round
100 orange mini band rows
100 orange mini band band pullaparts
50 pushups
50 crunches

[garjantua]

Functional Rope HIIT
20 rounds of 50 power slaps each round with 20 seconds of rest between rounds
100 rows with orange mini band
100 band pullaparts with orange mini band
50 pushups
50 crunches

[garjantua]

during training: 1 scoop of Amino Recovery

Incline Pin Press
Set 1- 165 lbs x 4 reps
Set 2- 165 lbs x 2 reps
Set 3- 165 lbs x 2 reps

Medball Pushups
Set 1- 10 reps with right hand on medball, 10 reps with left hand on medball
Set 2- 10 reps with right hand on medball, 10 reps with left hand on medball
Set 3- 10 reps with right hand on medball, 10 reps with left hand on medball

Machine Flye
Set 1- 110 lbs x 10 reps with right arm while left arm is static contracted, 10 reps with left arm while right arm is static contracted, 10 reps with both arms
Set 2- 110 lbs x 10 reps with right arm while left arm is static contracted, 10 reps with left arm while right arm is static contracted, 15 reps with both arms
Set 3- 110 lbs x 10 reps with right arm while left arm is static contracted, 10 reps with left arm while right arm is static contracted, 20 reps with both arms

Dips
Set 1- BW x 17 reps
Set 2- BW x 10 reps
Set 3- BW x 8 reps

Cable Pushdowns
Set 1- 120 lbs x 18 reps
Set 2- 130 lbs x 20 reps
Set 3- 135 lbs x 22 reps

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

[garjantua]

during training: 1 scoop of Amino Recovery

Closegrip Fatbar Pulldowns
Set 1- 205 lbs x 6 reps
Set 2- 210 lbs x 4 reps
Set 3- 215 lbs x 5 reps

Inverted Rows
Set 1- BW x 15 reps
Set 2- BW x 13 reps
Set 3- BW x 10 reps

Straight Arm Pulldowns
Set 1- 120 lbs x 15 reps
Set 2- 120 lbs x 15 reps
Set 3- 120 lbs x 15 reps

Incline DB Curls
Set 1- 25 lbs x 15 reps
Set 2- 25 lbs x 15 reps (restpause)
Set 3- 25 lbs x 15 reps (restpause)

Double Cable Curls
Set 1- 40 lbs x 15 reps
Set 2- 40 lbs x 15 reps
Set 3- 40 lbs x 15 reps

[garjantua]

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

[garjantua]

during training: 1 scoop of Amino Recovery

High Incline Press
Set 1- 120 lbs x 5 reps
Set 2- 130 lbs x 5 reps
Set 3- 140 lbs x 5 reps
Set 4- 150 lbs x 5 reps
Set 5- 170 lbs x 3 reps

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

Reverse Flye
Set 1- 80 lbs x 15 reps
Set 2- 80 lbs x 15 reps
Set 3- 80 lbs x 15 reps
Set 4- 80 lbs x 15 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

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

[garjantua]

Dragonfly Handcycle
Distance: 5.06 miles
time: 40 minutes 36 seconds

[garjantua]

during training: 1 scoop of Amino Recovery

Incline Pin Press
Set 1- 160 lbs x 5 reps
Set 2- 165 lbs x 3 reps
Set 3- 170 lbs x 5 reps

Medball Pushups
Set 1- BW x 10 reps with left hand on Medball, BW x 10 reps with right hand on Medball
Set 2- BW x 10 reps with left hand on Medball, BW x 10 reps with right hand on Medball
Set 3- BW x 15 reps with left hand on Medball, BW x 15 reps with right hand on Medball

Machine Flye
Set 1- 110 lbs x 10 reps with right arm while left arm is held static contraction, 10 reps with left arm while right arm is held static contraction, 10 reps with both arms at the same time
Set 2- 110 lbs x 10 reps with right arm while left arm is held static contraction, 10 reps with left arm while right arm is held static contraction, 10 reps with both arms at the same time
Set 3- 110 lbs x 10 reps with right arm while left arm is held static contraction, 10 reps with left arm while right arm is held static contraction, 5 reps with both arms at the same time, 50 lbs x 15 reps with both arms

Dips
Set 1- BW x 20 reps
Set 2- BW x 15 reps
Set 3- BW x 13 reps

Cable Pushdowns
Set 1- 120 lbs x 20 reps
Set 2- 120 lbs x 20 reps
Set 3- 120 lbs x 21 reps

[garjantua]

during training: 1 scoop of Amino Recovery

Closegrip Pulldowns
Set 1- 210 lbs x 5 reps
Set 2- 215 lbs x 3 reps
Set 3- 225 lbs x 4 reps

TRX Inverted Row
Set 1- BW x 15 reps
Set 2- BW x 15 reps
Set 3- BW x 15 reps

Straight Arm Pulldown
Set 1- 120 lbs x 15 reps
Set 2- 120 lbs x 15 reps
Set 3- 120 lbs x 15 reps

Incline DB Curls
Set 1- 25 lbs x 15 reps
Set 2- 25 lbs x 15 reps
Set 3- 25 lbs x 15 reps

Double Cable Curls
Set 1- 40 lbs x 15 reps
Set 2- 40 lbs x 15 reps
Set 3- 40 lbs x 15 reps

[garjantua]

Functional Rope HIIT
20 rounds of 50 power slaps
20 seconds of rest between rounds

[garjantua]

AM Cardio
20 rounds of functional rope HIIT
50 power slams per round with 20 seconds of rest between rounds

PM Cardio
20 rounds of functional rope HIIT
50 power slams per round with 20 seconds of rest between rounds

[garjantua]

Band Assisted Plyo Pushups
Set 1- 10 reps
Set 2- 10 reps
Set 3- 10 reps

Incline Cable DB Press
Set 1- 30 lbs on cables 35 lb dbs x 15 reps
Set 2- 30 lbs on cables 35 lb dbs x 12 reps
Set 3- 30 lbs on cables 35 lb dbs x 12 reps

Weighted Pushups
Set 1- BW 25 lbs x 25 reps
Set 2- BW 25 lbs x 20 reps
Set 3- BW 25 lbs x 15 reps

Bench Dips
Set 1- BW x 20 reps
Set 2- BW x 15 reps
Set 3- BW x 12 reps

Triceps Extensions
Set 1- 50 lbs x 15 reps
Set 2- 50 lbs x 15 reps
Set 3- 50 lbs x 15 reps

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