I am Juggernaut

**tankydank7** · 03-29-2012, 06:13 PM

**alika2die4** · 03-29-2012, 06:14 PM

When am I going to see swam 2 miles for cardio in the Pacific Ocean that's right across the street from my school?

**tankydank7** · 03-29-2012, 07:17 PM

Originally Posted by alika2die4

When am I going to see swam 2 miles for cardio in the Pacific Ocean that's right across the street from my school?

no way man haha i barely am doing 15 mins of cardio a week. definatly not a big fan of swimming especially long distance haha

**tankydank7** · 03-30-2012, 01:01 PM

Day 3

sun was starting to come up so i started my day off takin some sups

:
Juggernaut
5g of creatine monohydrate
fish oil
multivitamin
hawthorn berry
milk thistle
500mg of vitamin c

then i went off to the gym and had an awesome work out. destroyed my hammies, ripped to shreds my bi's, got my tri's pretty tanked
Routine for the Day:
Seated Leg Curls- 4 sets x 8-10 reps
Romanian Dead Lift(Stiff Leg Dead)-3 sets x 6-8 reps
Lying Cable Leg Curls- 3 sets x 10 reps
Cable Overhead Tri Ext- 4 sets x 10 reps
Weighted Dips- 3 sets x 12-15 reps
Close Grip Bench- 3 sets x 8-10 reps
Reverse Grip Ext- 3 sets x 10 reps
Cable Kickbacks- 3 sets x 8 reps
Spider Curls- 3 sets x 8 reps
One Arm Preacher Curl w/ Dumbbell- 3 sets x 6-8 reps
Reverse Ez bar Curls- 3 sets x 10 reps
Incline Dumbell Curls- 3 sets x 8 reps

Post workout:
Met-rx ultramyosyn Whey Isolate- 2 servings
Infinite Labs Glutamine mtx
MRM creatine monohydrate

post workout meal at 9am:
6 whole eggs
1 cup brown rice

meal at 12pm:
200g of chicken
carrots
cucumbers

meal at 2:
150g of chicken
carrots
broccoli
egg salad

meal at 5:
200g of ground beef
carrots
broccoli
2 whole eggs

**teamsw** · 03-30-2012, 02:47 PM

**************************JOESWAT, THE ORIGINAL JUGGERNAUT **************************

---JUGGERNAUT TIP OF THE DAY---

>> YOU WANT RESULTS LIKE THE PRO'S!!!!!, WELL, HERE ARE SOME TRAINING TIPS ON STIMULATING MUSCLE GROWTH <<

***When weight training( whether your using heavy or light) try not to
let the muscles relax during the set (always flexing as hard as
possible during every inch of every rep) with 50-60% of the maximum
performed to failure, example; refer to(pause and squeeze exercise
video on
legs) . HGH, and IGF-1 levels will be enhanced!
The constant tension exercises can build size and strength despite
using relatively light weights and when if muscle damage is fairly low.
However, if the muscle is allowed to relax during the set, oxygen and
blood will flow into the muscle and you won't reach optimal benefits.

*A few simple rules to remember to stimulate muscle growth are;

1. Heavy lifting (4-6 reps), which promotes a high rate of mechanical
damage/protein degradation.

2. Relatively high reps (up to 12-15 for the upper body and 15-20 for
the lower body), which promote a high mechanical degradation due to the
combination of moderate time under tension and intra muscular tension
magnitude.

3. Constant tension sets. To do these properly, you must flex the
target muscle hard during every inch of every rep. You can never allow
the muscle to relax. This means no rest between reps either. This
method is best kept for isolation exercises.

HERE IS ME AND MY FRIEND KEVIN ENGLISH(THE KING OF 202 Mr. OLYMPIA) GETTING READY TO STIMULATE SOME MUSCLES

Take advantage of all three methods by designing your program.... smart, train safe,

**Free training/dieting/nutritional tips and advise;

http://forum.bodybuilding.com/showth...hp?t=142169941

http://www.********.com/JoeSwatPalumbo

JOE PALUMBO
IFBB PRO

**alika2die4** · 03-30-2012, 09:49 PM

Originally Posted by tankydank7

no way man haha i barely am doing 15 mins of cardio a week. definatly not a big fan of swimming especially long distance haha

Haha I don't blame you. Cardio is a chore and hurts. Nice workout out. Keep up the intensity!

**tankydank7** · 03-31-2012, 12:25 AM

Originally Posted by alika2die4

Haha I don't blame you. Cardio is a chore and hurts. Nice workout out. Keep up the intensity!

ya i like more doing heavy cardio training for less amounts of time i feel that is stimulates more muscle growth while still gettin cardio workout in

**Credz** · 03-31-2012, 03:07 AM

I only really like to do cardio if its like a karate or kickboxing type of cardio. Keeps it fun!

**Zach A.** · 03-31-2012, 06:50 AM

A little late but welcome to the challenge man! Hawaii huh?! Awesome!

**rblb07** · 03-31-2012, 08:13 AM

Sounds like a Good ole day

Originally Posted by tankydank7

Day 3

sun was starting to come up so i started my day off takin some sups

:
Juggernaut
5g of creatine monohydrate
fish oil
multivitamin
hawthorn berry
milk thistle
500mg of vitamin c

then i went off to the gym and had an awesome work out. destroyed my hammies, ripped to shreds my bi's, got my tri's pretty tanked
Routine for the Day:
Seated Leg Curls- 4 sets x 8-10 reps
Romanian Dead Lift(Stiff Leg Dead)-3 sets x 6-8 reps
Lying Cable Leg Curls- 3 sets x 10 reps
Cable Overhead Tri Ext- 4 sets x 10 reps
Weighted Dips- 3 sets x 12-15 reps
Close Grip Bench- 3 sets x 8-10 reps
Reverse Grip Ext- 3 sets x 10 reps
Cable Kickbacks- 3 sets x 8 reps
Spider Curls- 3 sets x 8 reps
One Arm Preacher Curl w/ Dumbbell- 3 sets x 6-8 reps
Reverse Ez bar Curls- 3 sets x 10 reps
Incline Dumbell Curls- 3 sets x 8 reps

Post workout:
Met-rx ultramyosyn Whey Isolate- 2 servings
Infinite Labs Glutamine mtx
MRM creatine monohydrate

post workout meal at 9am:
6 whole eggs
1 cup brown rice

meal at 12pm:
200g of chicken
carrots
cucumbers

meal at 2:
150g of chicken
carrots
broccoli
egg salad

meal at 5:
200g of ground beef
carrots
broccoli
2 whole eggs

**masterrebel** · 03-31-2012, 08:47 AM

Totally agree! I hate cardio - period!!! think maybe that is why I love the biker lifestyle so much!! But, for this competition, cardio is very important so I chose my fav and have tried to incorporate it in with my days.. I ride a bike for a 5 or 6 miles 3 - 4 times a week. I walk a couple of miles daily and sometimes will walk on a treadmill at the house while the wife and I play PS3 games. I cannot stand doing cardio for hours on end - I prefer getting in and out of cardio! LOL.. also on Fridays I focus on a 60 minute full body workout to incorporate a cardio type activity while lifting weights!
Don't know it this helps ya or not, just thought I would throw it in there! LOL... good luck!

Originally Posted by tankydank7

ya i like more doing heavy cardio training for less amounts of time i feel that is stimulates more muscle growth while still gettin cardio workout in

**rblb07** · 03-31-2012, 09:14 AM

How you liking the glutamine bro?

**alika2die4** · 03-31-2012, 04:29 PM

Originally Posted by tankydank7

ya i like more doing heavy cardio training for less amounts of time i feel that is stimulates more muscle growth while still gettin cardio workout in

What's your heavey Cardio training consist of?

**tankydank7** · 04-01-2012, 01:08 AM

Originally Posted by rblb07

How you liking the glutamine bro?

its really good. its unflavored and it mixes well. it has a good blend of different types of glutamine I've never really taken anything other than just straight glutamine but so far i am liking it. i feel like my recovery time is cutting down. cause before i couldn't train my body parts more than once a week and now I'm training heavier and more intensely and i have been able to work out my whole body 2 times this week. so it has been really nice to get into that

**tankydank7** · 04-01-2012, 01:11 AM

Originally Posted by alika2die4

What's your heavey Cardio training consist of?

lately i have just been doing 5-8 mins on the stationary bike(sitting back one not the normal bike) then another 5-8 mins on the olyptical. but ill have them both on quite high levels at least for me haha but I'm going to work my way up to 30 mins pretty soon

**tankydank7** · 04-01-2012, 01:52 AM

Day 4

today was super awesome!
I woke up this morning very refreshed and pumped to workout at 24hr fitness rather than the tiny gym at my school

!

pre workout:
Juggernaut
5g of creatine
fish oil
multivitamin
hawthorn berry
milk thistle
500mg of vitamin c

Exercise Program for the Day:
Front Dumbell Raises- 3 sets x 8 reps
Dumbell Press- 4 sets x 6-8 reps
1 Arm Cable Lateral Raises- 3 sets x 10-12 reps
Seated Dumbell Lateral Raises- 3 sets x 8 reps
T-Bar Rows(for rear delts)- 4 sets x 10 reps
Head on Bench Reverse Flys- 3 sets x 10-12 reps
Cable Rope Rear Delt Row- 4 sets x 12 reps

Practice Posing- 30 mins

post workout:
Met-rx ultramyosyn Whey Isolate- 2 servings
Infinite Labs Glutamine mtx
MRM creatine monohydrate 5g

post workout meal:
steak
half a yam

meal at 12:
steak
brown rice
mixed vegetables

meal at 4:
egg salad
2 slices of wheat bread
chicken
ground beef
carrots

meal at 7:
sushi!!!

right before bed:
BCAA

ya i just had to go out and eat some haha probably not the best thing to be eating but ya

yesterday at the gym was really kool. i met a guy who was a pro bodybuilder, i asked him if he would help me work on my poses and he did

! it was great, he took about 35 mins to help me pose and then he gave me tons of insites on how to become better and get ready for my contests in october. so he told me to over these next 2 months to get up to 190

i only weigh 166ish right now! big freakin jump but i can do it therefore i will

! then to start cutting 20 weeks out and dropping 1lb a week. I'm pretty excited to make that huge jump

! so looks like ima probably get a little fatter than i am now n a lot bigger haha

!

**Credz** · 04-01-2012, 03:00 AM

Great to hear man. Always good when you have a good workout. Make any new PRs yet?

**rblb07** · 04-01-2012, 04:27 AM

Yeah bro Im with you on that.. I've never really took glutamine but I have noticed less soreness and a big recover time glad its working for you the same!

Originally Posted by tankydank7

its really good. its unflavored and it mixes well. it has a good blend of different types of glutamine I've never really taken anything other than just straight glutamine but so far i am liking it. i feel like my recovery time is cutting down. cause before i couldn't train my body parts more than once a week and now I'm training heavier and more intensely and i have been able to work out my whole body 2 times this week. so it has been really nice to get into that

**WildBill22** · 04-01-2012, 06:05 AM

Good Morning JUGGERNAUT Nation!!

We are a few weeks into this challenge and it is off to a great start! As the Grand Prize winner of the 2011 Olympia I AM JUGGERNAUT Challenge, I am here to offer advise, answer questions and share some of my experiences. I will be posting on my original thread that I used during the challenge. I encourage you to visit it often as I will be posting on there daily. If you have a specific question, the best way to get it answered is to post on my thread as we anticipate the number of journals to grow and it will be hard for me to visit all of them on a dialy basis, but I will be on my thread every day.

Prepare yourself for an incredible journey. Rise above the rest and you just might get be one of the Grand Prize winners and experience the opportunity of a lifetime that I was lucky enough to experience, and find yourself on the cover of Infinite Mag!!

Good Luck to all of you and I look forward to following your journey!!

**tankydank7** · 04-01-2012, 08:29 AM

Originally Posted by Credz

Great to hear man. Always good when you have a good workout. Make any new PRs yet?

what is a pr?

**tankydank7** · 04-01-2012, 08:31 AM

Originally Posted by rblb07

Yeah bro Im with you on that.. I've never really took glutamine but I have noticed less soreness and a big recover time glad its working for you the same!

for added recovery time you can also take 5 to 10 g more of glutamine a day if you'd like

**tankydank7** · 04-01-2012, 08:31 AM

Originally Posted by WildBill22

Good Morning JUGGERNAUT Nation!!

We are a few weeks into this challenge and it is off to a great start! As the Grand Prize winner of the 2011 Olympia I AM JUGGERNAUT Challenge, I am here to offer advise, answer questions and share some of my experiences. I will be posting on my original thread that I used during the challenge. I encourage you to visit it often as I will be posting on there daily. If you have a specific question, the best way to get it answered is to post on my thread as we anticipate the number of journals to grow and it will be hard for me to visit all of them on a dialy basis, but I will be on my thread every day.

Prepare yourself for an incredible journey. Rise above the rest and you just might get be one of the Grand Prize winners and experience the opportunity of a lifetime that I was lucky enough to experience, and find yourself on the cover of Infinite Mag!!

Good Luck to all of you and I look forward to following your journey!!

thank you tons for your willingness to help out!!! n great job on the win last year

**masterrebel** · 04-01-2012, 09:00 AM

Looks like a great workout!! Keep it up!!

You should get some great growth with that!

Originally Posted by tankydank7

Day 3

sun was starting to come up so i started my day off takin some sups

:
Juggernaut
5g of creatine monohydrate
fish oil
multivitamin
hawthorn berry
milk thistle
500mg of vitamin c

then i went off to the gym and had an awesome work out. destroyed my hammies, ripped to shreds my bi's, got my tri's pretty tanked
Routine for the Day:
Seated Leg Curls- 4 sets x 8-10 reps
Romanian Dead Lift(Stiff Leg Dead)-3 sets x 6-8 reps
Lying Cable Leg Curls- 3 sets x 10 reps
Cable Overhead Tri Ext- 4 sets x 10 reps
Weighted Dips- 3 sets x 12-15 reps
Close Grip Bench- 3 sets x 8-10 reps
Reverse Grip Ext- 3 sets x 10 reps
Cable Kickbacks- 3 sets x 8 reps
Spider Curls- 3 sets x 8 reps
One Arm Preacher Curl w/ Dumbbell- 3 sets x 6-8 reps
Reverse Ez bar Curls- 3 sets x 10 reps
Incline Dumbell Curls- 3 sets x 8 reps

Post workout:
Met-rx ultramyosyn Whey Isolate- 2 servings
Infinite Labs Glutamine mtx
MRM creatine monohydrate

post workout meal at 9am:
6 whole eggs
1 cup brown rice

meal at 12pm:
200g of chicken
carrots
cucumbers

meal at 2:
150g of chicken
carrots
broccoli
egg salad

meal at 5:
200g of ground beef
carrots
broccoli
2 whole eggs

**tankydank7** · 04-01-2012, 11:45 AM

Originally Posted by masterrebel

Looks like a great workout!! Keep it up!!

You should get some great growth with that!

thanks ya i am looking to get come good gains in these next couple months

**tankydank7** · 04-01-2012, 11:47 AM

Day 5

Sundays are my off days so that equals rest for me

!
woke up around 6 and had a protein shake and my morning pills:
Met-rx ultramyosyn Whey Isolate- 1 servings
Infinite Labs Glutamine mtx
MRM creatine monohydrate 5g
fish oil
multivitamin
hawthorn berry
milk thistle
500mg of vitamin c

meal at 8:15am:
steak
yams

meal at 11am:
chicken
yams

meal at 1pm:
3 hamburger patties
brown rice
carrots
cucumbers

meal at 4pm:
3 chicken burger patties
6 meatballs
1/2 cup of pasta
carrots
cucumbers

meal at 7:45pm:
Met-rx ultramyosyn Whey Isolate- 1 servings
MRM creatine monohydrate 5g

Some Pics from Yesterday

**blueyedevil** · 04-01-2012, 04:59 PM

log looks great.. sorry i fell a couple days behind .. but catching back up.. work outs look awesome too..

**alika2die4** · 04-01-2012, 05:12 PM

Originally Posted by tankydank7

Day 5

Sundays are my off days so that equals rest for me

!
woke up around 6 and had a protein shake and my morning pills:
Met-rx ultramyosyn Whey Isolate- 2 servings
Infinite Labs Glutamine mtx
MRM creatine monohydrate 5g
fish oil
multivitamin
hawthorn berry
milk thistle
500mg of vitamin c

meal at 8:15am:
steak
yams

meal at 11am:
chicken
yams

meal at 1:
3 hamburger patties
brown rice
carrots
cucumbers

Wish I could get up at 6am on Sundays. Let alone that early when on a rest day.

**masterrebel** · 04-01-2012, 06:33 PM

It always helps when someone who has achieved helps others out! Glad someone was there and they were professional enough to help out!! Get with it!! Now you have your eyes focused - so get your body there!! I am sure you can do it! Gonna be watching your threads!

Originally Posted by tankydank7

Day 4

today was super awesome!
I woke up this morning very refreshed and pumped to workout at 24hr fitness rather than the tiny gym at my school

!

pre workout:
Juggernaut
5g of creatine
fish oil
multivitamin
hawthorn berry
milk thistle
500mg of vitamin c

post workout:
Met-rx ultramyosyn Whey Isolate- 2 servings
Infinite Labs Glutamine mtx
MRM creatine monohydrate 5g

post workout meal:
steak
half a yam

meal at 12:
steak
brown rice
mixed vegetables

meal at 4:
egg salad
2 slices of wheat bread
chicken
ground beef
carrots

meal at 7:
sushi!!!

right before bed:
BCAA

ya i just had to go out and eat some haha probably not the best thing to be eating but ya

yesterday at the gym was really kool. i met a guy who was a pro bodybuilder, i asked him if he would help me work on my poses and he did

! it was great, he took about 35 mins to help me pose and then he gave me tons of insites on how to become better and get ready for my contests in october. so he told me to over these next 2 months to get up to 190

i only weigh 166ish right now! big freakin jump but i can do it therefore i will

! then to start cutting 20 weeks out and dropping 1lb a week. I'm pretty excited to make that huge jump

! so looks like ima probably get a little fatter than i am now n a lot bigger haha

!

**tankydank7** · 04-01-2012, 09:42 PM

Originally Posted by blueyedevil

log looks great.. sorry i fell a couple days behind .. but catching back up.. work outs look awesome too..

dude your doing great keep it up. u have really awesome logs!!!

**tankydank7** · 04-01-2012, 09:43 PM

Originally Posted by alika2die4

Wish I could get up at 6am on Sundays. Let alone that early when on a rest day.

you can do it just gotta want to do it and set ur mind to it

!

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