Juggernaut HP Log, freshspam1 & jwtiger69

[freshspam1]

Thanks to the folks at Infinite Labs for selecting me to log Juggernaut HP



Awesome trial sizes of two flavors, pink lemonade and crimson punch! Plus a juggernaut shirt!

Been hardcore lifting for about 2 years but only got my diet under control about 6 months ago.

Routine: Customized Wendler 5/3/1
Monday - Deadlifts
Wednesday - Bench Press
Friday - Squats
Saturday - OHP

Will be posting my weights + sets + reps for people that don't know the program including my specific customization. Looking forward to logging!

Current macros are very steep as I attempt to gain mass weight.
Macros: 300P/360C/75F/3500Cals

Today is Deadlift day, I switch Week 1 5x5 with week 2 3x3 and this is my second week starting today so will be posting a 5x5 deadliest day later.

[jwtiger69]

Awesome! I will post up my information when I get a chance. I am at work right now so I cannot mess around to much. I have my lunch in a few hours and will do it then!

[JohnButz]

Subbed in Guys!

[mvd546]

Subbed!

[freshspam1]

Posting Saturday's Standing OHP Day: ( standing is much harder )

Like I said i switch week 1 & 2

Set 1: 95 x 3 = 70%
Set 2: 110 x 3 = 80%
Set 3: 125 x 3 = 90%

Cable Rows (pull):
Set 1: 150 x 10
Set 2: 150 x 10
Set 3: 150 x 10
Set 4: 160 x 10
Set 5: 160 x 10

Cable Flyes (push):
Set 1: 45 x 10
Set 2: 45 x 10
Set 3: 50 x 10
Set 4: 50 x 10
Set 5: 50 x 10

Laying French Press (triceps):
Set 1: 50 x 10
Set 2: 50 x 10
Set 3: 60 x 10
Set 4: 60 x 10
Set 5: 60 x 10

All assistance work after the main lift is at 60% weight range
Today will be 5x5 deadlifts with leg exercise, calves, and abs

For your time:

[jwtiger69]

I am still in the middle of Insanity with my wife. So I will not start taking my juggernaut until I start lifting againg. So far I have lost 7 pounds. My goal weight is 190. As I sit I am at 199. So I am almost there. When I start lifting I plan going full-bore into DC training. I know some people will suggest not to do , but I am anyway. Before I had my injury I was deadlifting 485, squating 385, and put 285x5 benching. Not super high numbers but decent. Right now I suffer from spinal Subluxation and early degeneration of my L4 and L5 discs. I do not plan on Deadlifting for a long time. I am going to squat in my blast when I start it. Here is what my blast is going to look like when I start it next month:

A1
Chest – Incline DB Bench (20-30rp)
Shoulders – Military Presses (15-20rp)
Triceps – Machine Dips (15-20rp)
Back Width – HS Pulldowns (15-25rp)
Back Thickness - Smith row (10-15ss, 6-10ss)

B1
Biceps - Barbell Curls (20-30rp)
Forearms – Hammer Curls (11-20ss)
Calves – Leg Press (10-12ss)
Hamstrings – Sumo Press (15-25ss)
Quads – Leg Press (6-10, then 20+ widow maker)

A2
Chest – Incline Smith Press (15-20rp)
Shoulders – DB Presses (20-30rp)
Triceps – Skulls (20-30rp)
Back Width – Close grip pulldowns (15-25rp)
Back Thickness – Kroc Rows (15+ss)

B2
Biceps – DB Curls (20-30rp)
Forearms –Reverse Grip BB Curls (11-20ss)
Calves –Seated (10-12ss)
Quads – Squats (6-10ss) then Widowmaker
Hamstrings - Stiffleg DLs (10-12ss, 6-8ss)

A3
Chest – Flat DB Bench (20-30rp)
Shoulders – HS Press (15-20rp)
Triceps – Smith CGBP (15-20rp)
Back Width – Underhand grip pulldowns (15-25rp)
Back Thickness – Seated Rows (10-15ss, 6-10ss)

B3
Biceps – Preacher Curls (20-30rp)
Forearms – Reverse grip cable curls (11-20ss)
Calves – Seated (10-12ss)
Hamstrings – Seated Leg Curls (15-25rp)
Quads –Hack Squats (6-10ss, then 20+ widow maker)

Some of these excerises might change. I will be going to a different gym than I thought I would so they may not have all of the machines that I have listed. Until I start this I will update this with my Insanity progress. Oh and if you ahve any questions feel free to ask. I wasn't really sure what to start out with other than my current plans/progress/background.

[jwtiger69]

I guess I can add a little bit more...

I am a new dad with a 4 month old little girl and also just started a new career. I only like to lift 3 days a week because of my schedule and of course my back issues. The main reason I choose to follow DC is because I love the science behind it, and it is only 3 days a week. I may alter my blast from 3rp to 2rp and even SS depending on how my recovery is going. I really tired to pick excercises that would be forgiving on my lower back. I try foam roll/use my lacross ball ever day to help, and yes I need to try to do it everyday. I go see a chiropractor every Monday. My plans for the future is to just get bigger. I do not care so much about overall strenght as it might injury me further. So for now there is no more power lifting like I was doing for the last 2-3 years. I did make some great gains, but at the same time an injury that I had got worse from it. I actually didn't even know that my back was like that. I wasn't caused from my lifting but it didn't help either. This is something that I have had for years and all of a sudden it got bad. There was actually a week where I could't even walk. It was pretty sad. I looked like an 80 year old man trying to walk without my walker. During that time I was actually interviewing for new jobs. Somehow I got 4 out of 5 jobs offers from all of that. Hmm... That is all for now and I will come back when I have time or when I think of something else.

[lonniej]

Good looking log...Nice intro's..Subbed..

[kconnell]

Of to a great start. Subbed in.

[Credz]

Subbed too!

[freshspam1]

Deadlifts 3x5+ day

Deadlift:
Set 1: 240 x 5 = 65%
Set 2: 275 x 5 = 75%
Set 3: 315 x 10 = 85%

Accessory Lifts done at 60%:
Front Squat:
Set 1: 135 x 10
Set 2: 135 x 10
Set 3: 115 x 10
Set 4: 105 x 10
Set 5: 95 x 10

Leg Press Calves:
Set 1: 170 x 10
Set 2: 170 x 10
Set 3: 170 x 10
Set 4: 170 x 10
Set 5: 170 x 10

Hanging Leg Raises:
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 10 reps + 10 lb.
Set 5: 10 reps + 10 lb.


Notes: 10 reps of deadlifts at 315 felt awesome, could of gone a few more reps but was using overhand grip and my hands started to moisten and lost my grip, my last max I had extremely sore glutes so pulled a very weak 365 so my percentages may be low for this months cycle, but fully fresh, aka next monday i think i should pull around 415-440, looking forward to it, abs were tough since deads and front squats also crushed my core

Juggernaut felt great, took it about 15 minutes before so kicked in after some deadlift warmups. Pink lemonade flavor is awesome, currently taking two scoops which is pretty standard for me for PwO's

For your time:
[img]http://en****gazine.com/wp-content/uploads/2011/05/female_crossfit_crossfitsweatshop.jpg[/img]

[lonniej]

Deadlifts 3x5+ day

Deadlift:
Set 1: 240 x 5 = 65%
Set 2: 275 x 5 = 75%
Set 3: 315 x 10 = 85%

Accessory Lifts done at 60%:
Front Squat:
Set 1: 135 x 10
Set 2: 135 x 10
Set 3: 115 x 10
Set 4: 105 x 10
Set 5: 95 x 10

Leg Press Calves:
Set 1: 170 x 10
Set 2: 170 x 10
Set 3: 170 x 10
Set 4: 170 x 10
Set 5: 170 x 10

Hanging Leg Raises:
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 10 reps + 10 lb.
Set 5: 10 reps + 10 lb.


Notes: 10 reps of deadlifts at 315 felt awesome, could of gone a few more reps but was using overhand grip and my hands started to moisten and lost my grip, my last max I had extremely sore glutes so pulled a very weak 365 so my percentages may be low for this months cycle, but fully fresh, aka next monday i think i should pull around 415-440, looking forward to it, abs were tough since deads and front squats also crushed my core

Juggernaut felt great, took it about 15 minutes before so kicked in after some deadlift warmups. Pink lemonade flavor is awesome, currently taking two scoops which is pretty standard for me for PwO's

For your time:
[img]http://en****gazine.com/wp-content/uploads/2011/05/female_crossfit_crossfitsweatshop.jpg[/img]

Strong looking workout...

[JohnButz]

Get free advice from IFBB Pro Joe Palumbo!
http://forum.bodybuilding.com/showth...hp?t=142169941
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http://forum.bodybuilding.com/showth...hp?t=142169941

[jwtiger69]

Here is last nights workout:

Last night my wife and I started the second month of Insanity and I will just say it was hard. Now we know why most people quit during this time. I did not take my juggernaut yet because I want to use it when I am done with Insanity and am actually lifting weights. Here is what I did last night:

Round #1 x3

• Jog – For the first round, don’t go crazy
• Straight-Arm Jacks
• 123-123
• Jump rope High Knees with your Arms out
• Switch Kicks
• Side-to-Side (S/S) Floor Hops

Round #2 x3

• Pedal/Power Lunges
• Ski Abs/ Power Jacks/In-Outs Abs/Oblique Push-ups
• Power Strikes
• Frog Jumps

1. Football runs – are simply you do a complete circle with your body, using steps and not spinning on one foot, then clapping, then going in reverse
2. Cross Jacks – Are simply jumping jacks that you do with one arm and your other arm will be on your abs, and then repeat with on the other arm.

Round #3 x3

• Jump Hooks – Watch your form and stop if/when you need to.
• High Knees W/Twist – Watch your form and stop if/when you need to.
• High – Low Jab w/Squat – Watch your form and stop if/when you need to.
• Floor Switch Kicks – Watch your form and stop if/when you need to.

1-2-3 Jab Across – Just like the exercise states, you are doing the same 1-2-3 exercise that you do in your warm-up but at the end of that exercise you add a “Jab across” with the opposing arm. For example: If you are going to your right, jab with your left.

Round #4 x4

• Side Suicide Jumps – Watch your form and stop if/when you need to.
• Squat Hooks – Watch your form and stop if/when you need to.
• Full Body Drill – Watch your form and stop if/when you need to.
• Plank punches – Watch your form and stop if/when you need to.

Round #5 x3

• Side Suicide Jumps – Watch your form and stop if/when you need to.
• Squat Hooks – Watch your form and stop if/when you need to.
• Full Body Drill – Watch your form and stop if/when you need to.
• Plank punches – Watch your form and stop if/when you need to.

Each round is done 3 times. Each time through I need to go fast/harder. I was dripping sweat by the end of this in places I never sweat! I have no excuses now not to drop weight. That is it for now. I will be back later if I can think of anything else to add.

[jwtiger69]

I guess I could give an update regarding my nutrition. I am eating right around 2000 calories a day. I am not really tracking anything else at this moment. I base this information off of the "MyFitnessPal" app on my iphone. I have it set for me to lose about 1-1.5 pounds a weeks as long as I can stay clean with my eating. My meals are pretty easy and I eat the same things almost everyday. Breakfast is an egg sandwitch, lunch is chicken/rice/veggies, dinner is based of protein/veggies/little bit of carbs, and the rest of my day includes snacks of fruits/granola bars ect. I cannot wait to start eating more again because I abolutley hate this. At least I am dropping some weight. I have a few weeks left of Insanity and then I will slowly start lifting again and increasing my overall calories/protein.

[WildBill22]

Subbed!! Looking forward to following along!

[jwtiger69]

Subbed!! Looking forward to following along!

Thanks!

[jwtiger69]

Last nights workout was called Max Interval Plyo and this is what it was:

Round # 1 x3

• Jog: Here you are just jogging in place
• Straight Arm Jacks – You should be familiar with these by now
• 123 123 – Another warm-up maneuver that we have been doing consistently
• Jump Rope (side-to-side) S/S – Pretty self-explanatory.
• Arms Out High Knees – Just as the name indicates, here just make sure you are lifting your knees from your butt & Abs NOT your legs
• Switch Kicks – We have done a million of these, just make sure you are kicking out and keeping your elbows in.
• Hit the Floor – The ol faithful Hit the Floor, let me reminisce the ways I love thee. Jump from the down position and gets those hands up!
• S/S Floor Hops – For some reason everybody in our FIIT camp hates these

Round # 2 x3

• Switch Jumps – Lands softly so you don’t mess up your back.
• Squat Push-Ups – Be sure you sit back into your squat.
• Wide In & Out Abs
• Power Jumps

Then one Legged “V” Push-Ups

Round #3 x3

• Pogo Left
• Power Push-Ups
• Globe Twist
• Level 3 Drills
• Then Power Lunges / Hop Squats

Round #4 x1

• Side Push-Ups
• Kickstand Touch the Floor
• 8 Power Knees / 4 Diamond Jumps
• Balance Push-Ups

Everything was done for 45 seconds and each round was again repeated 3 times. Overall Good workout!

[mvd546]

Last nights workout was called Max Interval Plyo and this is what it was:

Round # 1 x3

• Jog: Here you are just jogging in place
• Straight Arm Jacks – You should be familiar with these by now
• 123 123 – Another warm-up maneuver that we have been doing consistently
• Jump Rope (side-to-side) S/S – Pretty self-explanatory.
• Arms Out High Knees – Just as the name indicates, here just make sure you are lifting your knees from your butt & Abs NOT your legs
• Switch Kicks – We have done a million of these, just make sure you are kicking out and keeping your elbows in.
• Hit the Floor – The ol faithful Hit the Floor, let me reminisce the ways I love thee. Jump from the down position and gets those hands up!
• S/S Floor Hops – For some reason everybody in our FIIT camp hates these

Round # 2 x3

• Switch Jumps – Lands softly so you don’t mess up your back.
• Squat Push-Ups – Be sure you sit back into your squat.
• Wide In & Out Abs
• Power Jumps

Then one Legged “V” Push-Ups

Round #3 x3

• Pogo Left
• Power Push-Ups
• Globe Twist
• Level 3 Drills
• Then Power Lunges / Hop Squats

Round #4 x1

• Side Push-Ups
• Kickstand Touch the Floor
• 8 Power Knees / 4 Diamond Jumps
• Balance Push-Ups

Everything was done for 45 seconds and each round was again repeated 3 times. Overall Good workout!

Nice work! Looks like it was a very intense workout.

[jwtiger69]

Nice work! Looks like it was a very intense workout.

I have always said that I would never do this type of stuff because I love just pounding the weights. My wife talked me into this and I actually do like it. Hopefully I can drop the last 9 pound that I want before I start lifting again.

[mvd546]

I have always said that I would never do this type of stuff because I love just pounding the weights. My wife talked me into this and I actually do like it. Hopefully I can drop the last 9 pound that I want before I start lifting again.

Doing all that work I don't see losing 9 lbs being much of a problem as long as you keep at it.

[jwtiger69]

Doing all that work I don't see losing 9 lbs being much of a problem as long as you keep at it.

I still have 3 more weeks left of it. We may even add another couple days after that because we both pretty sick and took a few days off. As long as I can maintain my eating I should get it. There are to many people being donuts and cookies at work. Both I crave and it really hard to say no...

[freshspam1]

5/3/1 Bench Day

Bench Press
Warmup stuff
Set 1: 155 x 5
Set 2: 185 x 5
Set 3: 205 x 5

Chinups
5 Sets of 10 reps

Incline DB Press
Set 1: 55 x 10
Set 2: 60 x 10
Set 3: 60 x 10
Set 4: 65 x 10
Set 5: 70 x 10

Hammer Curls
5 Sets: 30 x 10

Machine Curls
Set 1: 50 x 10
Set 2: 70 x 10
Set 3: 70 x 10
Set 4: 70 x 10
Set 5: 90 x 10

Awesome chest swell today! Plus lots of tricep/bicep work as well! Weighing in right around 170 solid and lean. Look way larger than on the left now <-----
This workout gives great forearm activation when I do most of it suicide grip, measuring 12.5 inches cold.

Juggernaut fueling me through all those reps!

Coming soon: Squats Friday!

For your time:

[jwtiger69]

5/3/1 Bench Day

Bench Press
Warmup stuff
Set 1: 155 x 5
Set 2: 185 x 5
Set 3: 205 x 5

Chinups
5 Sets of 10 reps

Incline DB Press
Set 1: 55 x 10
Set 2: 60 x 10
Set 3: 60 x 10
Set 4: 65 x 10
Set 5: 70 x 10

Hammer Curls
5 Sets: 30 x 10

Machine Curls
Set 1: 50 x 10
Set 2: 70 x 10
Set 3: 70 x 10
Set 4: 70 x 10
Set 5: 90 x 10

Awesome chest swell today! Plus lots of tricep/bicep work as well!

Juggernaut fueling me through all those reps!

Coming soon: Squats Friday!

For your time:

Getting strong!

[WildBill22]

I've done the P90x before - good for weight loss, cardio and toning - not the best route if you want to obtain any mass.

[jwtiger69]

Last night's workout:

Warmup
• Jog
• Jumping Jacks – Arms Up
• Jump Rope S-S
• High Knees – Arms Out
• Switch Kicks
• Hit the Floor
• S-S Floor Hops
The last round of the warm up is is approximately 1 and a half minutes and slightly different than the first two rounds. The last round exercises are:
• Sprint
• Jumping Jacks
• Heisman
• 123 Heisman
• High Knees
Main Workout
• High Low Jab with Squat
• Football Runs
• 8 Ball Shots with Squat
• Right and Left Kicks
• Diamond Jumps
• In-Out Push Up Jacks (4 in-outs/4 push-up jacks)
• Suicide Jumps
• High Knee/Low/Floor Sprints (8 high knees/8 sprints/8 floor sprints)
• Ski Abs
• Kick Step Back (1st Recovery Exercise)
• Squat Twists (2nd Recovery Exercise)
• Over the River Hops (Last Recovery Exercise)
• Attack
• Power Knees
• Ski Down Hooks
• Belt Kicks
• Forward Back Suicides
• Push Up Abs
• Plank Punches
• 8 Jump Ropes/8 Hop Squats
• Squat Speed Bag


It ended up being a real bad night. During one of the moves I bit my tongue and it was bleeding. I litterally took a chunk out of it. Then during another move I hurt my right hamstring. When my back was really bad I had a lot of sciatic nerve in the leg. Now it feel like there is a little ball in there and sometimes it flares up. Well it flared up and I couldn't really do any movement related to bending that leg. Hopefully tonight it will not that much of a problem.

[jwtiger69]

I've done the P90x before - good for weight loss, cardio and toning - not the best route if you want to obtain any mass.

I am only doing this for my wife. She still has a little self esteem issues after having the baby. Our old gym started a group thing regarding Insanity and she decided to join. I still didn't feel quite ready to lift with my back so I decided to do it with her. I could drop a few pounds. I figure this will give me a great start when I start lifting again. I have everything laid out. I have my journal ready to go, I am on here, and have my plan. I look forward to the next 6 months to see where I am with my training.

[jwtiger69]

Last night's workout:

Warm-Up

Flat Back Hamstring Stretches
Flat Back Inner Thigh Stretches
Flat Back Hip Flexor Stretches
Upright Hip Flexor Stretch
Side Angle Pose

Workout 1

Hamstring/ Back Stretch
Lower Back Strengthen and Stretch
Plank Contractions
Knee-In Plank Contractions
Chaturanga Push-Ups
Child's Pose
Downward Dog
Split Leg Stretch
Stationary Lunge w/ Leg Lift
Side Angle Pose (crazy long!)
Split Leg Stretch
Repeat last 4 exercises on other side

Workout 2

High Plank
One Arm Balance/ Push-Ups (rotating right to left and repeat 3 times)
Child's Pose (Thank God!)
Low Plank w/ oblique knee-in
Child's Pose
Downward Dog


Workout 3

Plie Squat Series- This 4 minute section is done holding a plie the entire time while bending from right to left. All I can say is, ouch!

Workout 4

High Plank/ Low Plank Walk
Child's Pose
Repeat 5 times

Workout 5

Downward Dog (You won't hear me complaining about starting this series with one
Standing Oblique Knee Up
Repeat 6 times
Water Break- 30 seconds
Hammer Abs

Cool Down and Stretch- 2 minutes

It was nice to do this. My leg was still bothering me so I didn't really have to stress it out with a lot of crazy moves. Tomorrow starts the rotation all over again. I weigh-in tomorrow so we will see where I am at. I am really hoping to be under last week, which was 199. Fingers are crossed....

[freshspam1]

Squat Day today!! Post coming later tonight!

[SoonerMan28]

subb'd... Can't wait to get mine