Putting Infinite Labs to the test...Juggernaut HP Log

[MikeWines]

2/23/13: (No jug HP today, only lifting days. Still took 5g of creatine mono.)
Track: Straights and narrows x 6 laps

Elliptical: 15 Min at 10/6 intervals

Stability Work:
Half Kneeling Cable Batwing Pulldown: 2setsx10/side (Lower trap activation was AWESOME with these.)

Side Plank w/Cable Row: 2setsx10/side

Mobility Work:
T-Spine Extensions on roller
Bench T-Spine Extension Mobilization

Side Lying Windmills
Foam Rolling - Lats, T-Spine, IT Bands, Quads, Adductors
Lax Ball Work - Delts, Pec Minor/Major, Glutes, Piriformis

**Also spent a bit of time practicing my OHP form. Pretty slow day overall with the rain, but the sprints felt fantastic and the mobility work was much needed.

Quick question for you supplement guys...I'm currently taking 2.4g of fish oil (EPA+DHA) spread through the day, any recommendations on if this is too high for someone my size? I know the general recommendation is 2-3g/day but I wasn't sure if that was for someone my size.

[Credz]

Nice man, I need to start doing some stuff like this. I planned on doing mobility stuff on Sundays after my Ab/Cardio workout. I think its worth incorporating! I think the fish oil dosing is fine man. If you look at WebMD some of their dosings for certain things are like 5-10g lol

[MikeWines]

DAY 7:

1 Scoop in 11oz. of water. Juggernaut HP is treating me nice, loving it so far!

CYCLE 3/Week 3: 5,3,1+(weight x reps x sets)
Squat: 65x5, 85x5, 95x3, 120x5, 135x3, 150x5, 80x10x5
Leg Curl: 5setsx10 //ss// Pullups: BW+10x3,3,3,3,4
GHR: BWx15x3 //ss// Leg Raises: BWx15x3
Half Kneeling Cable Anti-Rotation Press: 2setsx12

Mobility Work:
Scapular wall slides (These are alot harder than they look, definitely need to work on my scapula and shoulder mobility)

Lax ball/Foam rolling

Current pullups/chinups since Jan.1: 662

**I think I'm beginning to like training legs more than upper body TBH. Squats felt great, form was nice and tight. The mental cue of taking a big breath into your stomach rather than your lungs and then pulling the bar down into your back as if your trying to bend it has really helped me to keep tension throughout the lift.

Nice man, I need to start doing some stuff like this. I planned on doing mobility stuff on Sundays after my Ab/Cardio workout. I think its worth incorporating! I think the fish oil dosing is fine man. If you look at WebMD some of their dosings for certain things are like 5-10g lol

I decided to drop static stretching for a week just to see how my joints would feel and I think the dynamic mobility and stability work is paying off. I would typically get really aching when holding static stretches for a while but with the dynamic work, I wake up the next day and feel partially sore from the previous day's workout but nothing near what it used to be. I've also noticed my ROM and flexibility is increasing as well and my hip mobility used to SUCK esp. with how tall I am.

[Credz]

Ah yeah, I want to incorporate some foam rolling but I need to get one first. I think it will pay off for sure.

[MikeWines]

Ah yeah, I want to incorporate some foam rolling but I need to get one first. I think it will pay off for sure.

Here's the one I have (http://www.nefitco.com/ultrubead-foam-roller.html). I just got the 18" size since that's all you really need. For $13 bucks and a 5 year warranty, you can't really beat that. I want to upgrade to a rumble roller soon though b/c I tried one out the other day and it was fantastic compared to a normal roller.

[Credz]

Oh nice! I was looking at Dick's Sporting Goods cause I got a $20 gift card for there and thought about picking one of those up since I won't need to buy anymore weight plates for a bit yet.

[MikeWines]

Oh nice! I was looking at Dick's Sporting Goods cause I got a $20 gift card for there and thought about picking one of those up since I won't need to buy anymore weight plates for a bit yet.

A rumble roller or just a normal one? If you've never used a foam roller before then a rumble roller might be a little unpleasant to start with. But hey, if you're feeling adventurous, go for it! Pepper thine angus. haha

[Credz]

A rumble roller or just a normal one? If you've never used a foam roller before then a rumble roller might be a little unpleasant to start with. But hey, if you're feeling adventurous, go for it! Pepper thine angus. haha

Haha yeah, Might as well get a rumble roller I guess. lol. Maybe this weekend if I get down there I will pick one up to use on a recovery day.

[kconnell]

New to foam rollers, I heard they were expensive. This doesn't sound like it. I Am Juggernaut winner Betsy swears by it.

[JohnButz]

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[MikeWines]

New to foam rollers, I heard they were expensive. This doesn't sound like it. I Am Juggernaut winner Betsy swears by it.

Not at all, I would pick one up if I were you. Not only does it help you recover quicker, it'll help ROM on all your lifts. $13 bucks well spent.

Oh nice! I was looking at Dick's Sporting Goods cause I got a $20 gift card for there and thought about picking one of those up since I won't need to buy anymore weight plates for a bit yet.

Let me know if you decide to get one, I'd interested to hear your feedback on it.

DAY 8:

1 Scoop/12oz. of water - Sweet lat pump today and pretty good vascularity. I can see it gets better as time goes on as mentioned by someone earlier.

CYCLE 3/Week 3: 5,3,1+(weight x reps x sets)
Bench: 65x5, 85x5, 95x3, 110x5, 125x3, 140x5, 80x10x5

DB Rows: 60sx10x2*/55sx10x3

Chinups: BWx5x5 //ss// Stretch Pushups: 12,12,11* & Overhead Cable Pullaparts: 15x12x2*

Facepulls: 3setsx12 //ss// Cable Pullovers: 3setsx12

Current pullups/chinups since Jan.1: 687

Mobility/Myofascial Work:
Defranco's Agile 8
Kneeling hip flexor mobilization
Lax ball work
Foam rolling
Bench T-Spine Extension Mobilization


*= PR in weight or reps.

[MikeWines]

DAY 9:
1 Scoop in 10 oz of water, you know the drill.
Focus: 9 - I was in the zone and pumped when I was walking to the gym.
Pump: 7 - Eh, my glutes felt pretty pumped but nothing crazy like other days.
Taste: 9 - I like the taste more as I drink it more.
Strength: 9 - Solid PRs today. DL and chins felt easier than normal, esp. the BBB sets.
Energy: 8 - Pretty good today, although not bouncing off the walls or anything. I typically experience more of a duration in energy production rather than a huge burst during training.

CYCLE 3/Week 3: 5,3,1+ (weight x reps x sets)

Deadlifts: 100x5, 130x5, 155x3, 195x5, 220x3, 245x5, 130x10x5

Front Squat: 95x6,6,6*

Chinups: BW+15x3,3,3,5*,5* //ss// Pallof Press: 30x10*,25x10x2 & Side Plank W/Row: 30x10, 25x10

Standing Calf: 3setsx20

Current pullups/chinups since Jan.1: 706

*= PR in weight or reps.

Mobility Work:
Bench T-Spine Extension Mobilization
Rocking Ankle/Kneeling Hip Flexor Mobilization
Lax Ball/ Foam Rolling


**DL form didn't feel good until BBB sets. O well, just a mediocre session. Over and out...

[kconnell]

Good general workout.

Could you rate the product (1-10) daily:
Focus
Pump
Taste
Strength
Energy

Thanks

[MikeWines]

Good general workout.

Could you rate the product (1-10) daily:
Focus
Pump
Taste
Strength
Energy

Thanks

Gotcha, sure thing. Sorry about that, I got out of the habit a couple days ago but I'll edit the last post.

[Credz]

Great looking ratings sir

[MikeWines]

DAY 10:
1 Scoop 11oz of water.
Focus: 10. Nothing distracted me at all today, talk about tunnel vision
Pump: 9. Back was feeling wide on the pullups and rows and pecs were pumped after dips and flys.
Taste: 9. I ratio more and more with each day.
Strength: 9. Jug HP is treating me well, pullups and BBB sets felt easy.
Energy: 10. I love the long duration of energy during my session and throughout the rest of my day. Really stays with me.

CYCLE 3/Week 3: 5,3,1+: (weight x reps x sets)
OHP: 45x5, 45x5, 50x5, 65x5,75x3, 85x4, 50x10x5

Pullups: BWx6*,6*,6*,6,6 (Supersetted w/ BBB sets^ at 60%)

Dips: BW+5x10x5*

Diesel Rows: BWx8x3 //ss// 1 Arm Lateral Raises: 3setsx12

Flys: 3setsx12 //ss// Facepulls: 3setsx20

Current pullups/chinups since Jan.1: 736

*= PR in weight or reps.

Mobility Work:
Barbell tricep smash
Lax Ball/ Foam Rolling
Rocking Ankle/Kneeling Hip Flexor Mobilization
Bench T-Spine Extension Mobilization

**Form felt much improved from last week. Recovery and overall mobility has been fantastic this week, really feeling good in general. Started my workout with a mobility WOD and it made all the difference on OHP.


I'm considering going straight into cycle 4 and running 2 complete cycles before deloading. I did that with cycles 1&2 and it worked fairly well. Thoughts/comments on this?

[kconnell]

DAY 10:
1 Scoop 11oz of water.
Focus: 10. Nothing distracted me at all today, talk about tunnel vision
Pump: 9. Back was feeling wide on the pullups and rows and pecs were pumped after dips and flys.
Taste: 9. I ratio more and more with each day.
Strength: 9. Jug HP is treating me well, pullups and BBB sets felt easy.
Energy: 10. I love the long duration of energy during my session and throughout the rest of my day. Really stays with me.

CYCLE 3/Week 3: 5,3,1+: (weight x reps x sets)
OHP: 45x5, 45x5, 50x5, 65x5,75x3, 85x4, 50x10x5

Pullups: BWx6*,6*,6*,6,6 (Supersetted w/ BBB sets^ at 60%)

Dips: BW+5x10x5*

Diesel Rows: BWx8x3 //ss// 1 Arm Lateral Raises: 3setsx12

Flys: 3setsx12 //ss// Facepulls: 3setsx20

Current pullups/chinups since Jan.1: 736

*= PR in weight or reps.

Mobility Work:
Barbell tricep smash
Lax Ball/ Foam Rolling
Rocking Ankle/Kneeling Hip Flexor Mobilization
Bench T-Spine Extension Mobilization

**Form felt much improved from last week. Recovery and overall mobility has been fantastic this week, really feeling good in general. Started my workout with a mobility WOD and it made all the difference on OHP.


I'm considering going straight into cycle 4 and running 2 complete cycles before deloading. I did that with cycles 1&2 and it worked fairly well. Thoughts/comments on this?

Everyone responds differently, so there isn't one routine for everyone. But no one knows your body better than you.

Congrats on the PR.

[MikeWines]

Everyone responds differently, so there isn't one routine for everyone. But no one knows your body better than you.

Congrats on the PR.

Good thought...Guess I'll have to wait and see how I feel after a full day of rest tomorrow.

Thought I would update progress on my lifts since getting serious in August...
Starting: (August 2012)
Weight: 132
Squat: 115x3
Bench: 120x3
DL: 185x5
OHP: 65x5

Current: (March 2013)
Weight: 153
Squat: 150x5
Bench: 140x5
DL: 245x5
OHP: 85x4

Still lots of growing and eating left to do but I feel like I'm slowly developing a solid base to work with.

[Credz]

Very awesome progress man. That is something to be proud of for sure!

[MikeWines]

Very awesome progress man. That is something to be proud of for sure!

Thanks Credz! Just trying to leave the past behind and push forward despite it all. I've definitely learned alot through the past 7 months and I hope to continue learning even more as time goes on.


On a side note...
I've decided to deload this week due to a few factors such as internship interviews, a big school load, multiple projects, etc. I won't be logging workouts or using Jug HP for the week just to cycle off but I plan to resume logging in full force next week once spring break starts and I have plenty of free time.

[JohnButz]

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[MikeWines]

Quick goal update with a few ideas I got. This one from Reid 456...

Cals are ~3400 right now: 460-475c/68f/225-235p

Even on the deload, seems like the more I lift, the more I realize how weak I truly am. Dang, this blows, one week feels so progressive and the next stagnant...

[kconnell]

So... Who is going to hit 160 first? You. Or Credz?

[MikeWines]

So... Who is going to hit 160 first? You. Or Credz?

Hmmm, good reminder, I almost forgot about that...Well I think last time he was at around ~156-157 so hes got me by about 5 pounds right now. I was gaining fairly rapidly near the end of February but now I'm seeing a bit of fluctuation both ways. (Creatine messes with your head sometimes...)

Routine question: Think it's too much volume? Most of the extra stuff besides what Wendler programs I added to try and help postural deformities and muscular imbalances but I wonder if it's inhibiting my main lifts...What do you think?

[Credz]

I think it depends on the person. Some people can take the extra work and others can't. Course we all his plateau's or got to deload at some point as well. I wouldn't worry about it too much right now since you said you were deloading?

[MikeWines]

I think it depends on the person. Some people can take the extra work and others can't. Course we all his plateau's or got to deload at some point as well. I wouldn't worry about it too much right now since you said you were deloading?

Yeah cutting volume by 40-50% this week and not taking anything to failure. Main lifts are 3-4 setsx5reps at about 75%. Fairly easy, just "greasing the groove" and then everything else just the same except lots of less sets. Feeling pretty good but trying to perfect my form on all the compounds. Being 6'3" kind of sucks sometimes but o well, genetics aren't an excuse.

[kconnell]

My point too. Depends mostly on your ****totype (type - Ectomorph for you) and your current metabolism. If you can eat like Credz, I would say, add another 300 calories, mostly protein. If nothing a week or two later, add another!

[MikeWines]

My point too. Depends mostly on your ****totype (type - Ectomorph for you) and your current metabolism. If you can eat like Credz, I would say, add another 300 calories, mostly protein. If nothing a week or two later, add another!

Yeah I bumped up to 3500 2 weeks ago and weight shot up about 2 pounds in a week so then I dropped back to 3400 cals for the next week to reassess. Weight fluctuated as usual, then went down but now it's back up. And for the next week I'll be home on spring break AKA no walking to classes, around campus, etc so significantly lower TDEE.

But for next bump, you would recommend something along the lines of 450c/70f/270p?

[The Solution]

Yeah I bumped up to 3500 2 weeks ago and weight shot up about 2 pounds in a week so then I dropped back to 3400 cals for the next week to reassess. Weight fluctuated as usual, then went down but now it's back up. And for the next week I'll be home on spring break AKA no walking to classes, around campus, etc so significantly lower TDEE.

But for next bump, you would recommend something along the lines of 450c/70f/270p?

You are 153 pounds and 6'3, still by all means you are not a healthy bodyweight for your type and underweight. why would you eat 270g of protein unless you are utilizing AAS or some kind of anabolic proudcts. 200g is more than enough for you. Once protein and fat minimums are met anything else is better utlized as carbs because they are more protein sparing when in a surplus. More protein does not = more gains, Protein minimums is all you need to utilize what you need to grow muscle especially in a surplus where anything in excess is stored. what is going to be more beneficial glucose (Carbs) or protein? Pretty self explanitory. I bet alan aragon, layne, martin, lyle could help you out here since i know you do research those individuals.

You need more calories period..

[clinn57]

Nice log. I've been using juggernaut hp for about a month now and love the increased focus and stamina. I've noticed that it works much more effectively for me on an empty stomach. Give it a shot if you can, although it might be difficult to do when training first thing in the morning. Gotta get those morning carbs and protein in.