In for the WIN! Looking forward to more posts!
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01-03-2014, 03:16 PM #31
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01-03-2014, 06:37 PM #32
- Join Date: Jan 2008
- Location: Olympia, Washington, United States
- Age: 50
- Posts: 1,116
- Rep Power: 229
Yeah its just that I haven't been on the forum here for a couple years.... lol... That's why I had forgotten how to post pics. The other forums I am on auto post the pics when you attach. I am working on fixing this issue... lol
Well I just tried editing the first couple posts to add in pics of me but I am unable to edit any of them so I will do it here since this is the first post it will allow me to edit for some reason.
Before pic
My gym
My Inspiration My 3 almost 4 year old daughter!
Last edited by thnakd1; 01-04-2014 at 08:27 PM.
"Strength and Honor" words to live by!
2014 I Am Juggernaut Challenge Winner
Member of the DO WORK CREW and a true JUGGERNAUT
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01-03-2014, 07:42 PM #33
- Join Date: Jan 2008
- Location: Olympia, Washington, United States
- Age: 50
- Posts: 1,116
- Rep Power: 229
Well so far no one has mentioned music during their workouts.... I have a wide range of musical taste, but on my heavy lift days I like more hard core music. today's motivational song was "I am Colossus" by Messhugah.
This song I played while doing shrugs today during my back workout... although not in this video...
"Strength and Honor" words to live by!
2014 I Am Juggernaut Challenge Winner
Member of the DO WORK CREW and a true JUGGERNAUT
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01-03-2014, 07:53 PM #34
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01-03-2014, 10:16 PM #35
- Join Date: Jan 2008
- Location: Olympia, Washington, United States
- Age: 50
- Posts: 1,116
- Rep Power: 229
DAY 3... Back day
So today I went to the chiro to start out my day and get everything aligned again.... boy was I out of whack! That's probably the first time that getting an adjustment really hurt some, but Im feeling much better and was amped to put my back through a little hell. Today I figured stay with the light weights (ok light-er weights) and keep the reps high since I just got the adjustment today.. LOL
Meals:
Morning- 4 eggs scrambled with some salsa for flavor
noon meal- 3 pieces of California inside out roll and 8 pieces spicy crab inside out roll
Post workout- 2 scoops chocolate peanut butter Monster milk with 2 scoops IL Glutamine MTX
evening meal- 1 cup black eyed peas, approximately 1 lb of snow crab legs (they were on special at the grocery store today so I had to get some, esp bc my girls love them as well)
evening snack- 1 cup walnuts, 9 pieces of pineapple
before bed- 1 scoop MM with 1 scoop IL Glutamine MTX
Supplements:
Morning- 1 IL Men's Multi, 1000mg Vitamin C, 1 IL Cyclo Bolan, 1 IL Cyclo Clenz
Afternoon- 1 IL Men's Multi, 1000mg Vitamin C, 1 IL Cyclo Bolan, 1 IL Cyclo Clenz
Pre-Workout- 1 2.5mg Yohimbe, 2 scoops IL Juggernaut HP, 1 1/2 scoops ILCarnoCre
Post workout- 2 scoops Monster Milk, 2 scoops IL Glutamine MTX
Before bed- 2 scoops IL CycloRem, 1 Cyclo Bolan, 1 scoop Monster Milk
Workout:
Today is back day! I love Back Day! But I am keeping myself in check right now and keeping the weight down and reps up since my back was bothering me the past week.
Warm up- 10 minutes of curls, bench dips, and pull ups to warm up my upper body and get the blood flowing..... and some static stretching mixed in there as well...
Smith Machine shrugs
135x15
225x15
315x15
315x15
315x14
315x13
This was my last set... trying out two different cameras for videos so bear with me...LOL
Barbell Bent over rows
135x15
135x15
135x15
135x15
Alternated with wide grip pull ups
BWx10
BWx10
BWx10
BWx10
seated cable rows
90x15
200x15
200x15
200x15
alternated with inclined shrugs
35x20
35x20
35x20
35x20
wide grip lat pulldowns
200x15
200x15
200x15
200x15
seated bent over DB back flyes (cant remember what they are called right this moment)
35x15
35x15
35x15
35x15
alternated with seated DB shrugs
35x20
35x20
35x20
35x20
Deadlifts
135x25
135x25
135x25
135x25
alternated with Farmer's plate carries (distance is total walked down and back)
45x100m
45x150m
45x200m
Here's two different videos of the deadlifts... I would love everyone's opinion on which looks better! The wider angle is my contour pro and the closer up is my cell phone.
contour:
cell phone:
overall it was a good workout.... I got a good pump and had good energy going into it. I couldn't do the one last set of plate farmer walks to the 250m length because the spot in my back was feeling tight/raw and I don't want to over do it right yet and risk more injury.
I plan on going back and cleaning up the original posts and add some pics now that I have my photobucket account again.... LOL
the next two days are rest days, but I am sure I will work something in since I can't seem to sit still."Strength and Honor" words to live by!
2014 I Am Juggernaut Challenge Winner
Member of the DO WORK CREW and a true JUGGERNAUT
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01-04-2014, 12:03 AM #36
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01-04-2014, 01:15 AM #37
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01-04-2014, 01:51 AM #38
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01-04-2014, 05:07 AM #39
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01-04-2014, 05:42 AM #40
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01-04-2014, 05:52 AM #41
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01-04-2014, 06:09 AM #42
- Join Date: Nov 2011
- Location: Modesto, California, United States
- Age: 64
- Posts: 1,498
- Rep Power: 263
Damn Dude! You are hitting it Hard! Awesome set, man I need a squat rack! That will be the next addition to my garage, but yours is pretty much set! Great job!
I posted some workout music in my thread too!ERIC WHITEHEAD
Pepsico Reset Specialist
Modesto, CA
"I AM NOT THE STRONGEST, I AM NOT THE BIGGEST, I AM NOT THE FASTEST.... BUT,
I AM,
CONSISTENT, PERSISTENT AND RESILIENT.
AND I WILL NEVER GIVE UP!
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01-04-2014, 09:06 AM #43
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01-04-2014, 06:16 PM #44
- Join Date: Dec 2012
- Location: Kensington, Maryland, United States
- Posts: 347
- Rep Power: 145
OK...found you! I actually had read your thread early on and for some reason didn't comment. Awesome log! Your workouts are amazing!
Good luck with the challenge. You're going to do great!ONWARD!
You can find inspiration in others, but determination is solely your responsibility.
********************************************************************
You cannot simply out train a bad diet.
********************************
If it is important to you, you will find a way; if not, you will find an excuse.
Follow my IAJ log:
http://forum.bodybuilding.com/showthread.php?t=159113731
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01-04-2014, 07:50 PM #45
- Join Date: Jan 2008
- Location: Olympia, Washington, United States
- Age: 50
- Posts: 1,116
- Rep Power: 229
thank you... just doing work! LOL
Im really not a fan, don't like doing them I should say, but I know the good that they do in building my strength/endurance!
Thank you Jesse, I really think of them more as side steps than setbacks.... I can be my only setback but allowing anything to stop me from my goals.
thank you!
I don't like big gyms perse, I like having all the equipment I could ever want and all the weight I need at hand but I dislike people in general and a lot of people in the gym annoy me when they sit on a piece of equipment talking and keeping me from my mission...
thanks... the squat rack and the leg press/hack squat were both given to me by different people... the last a really good friend who is like a brother and want to help me meet my goals...
thanks k!
thank you... I try..."Strength and Honor" words to live by!
2014 I Am Juggernaut Challenge Winner
Member of the DO WORK CREW and a true JUGGERNAUT
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01-04-2014, 08:14 PM #46
- Join Date: Jan 2008
- Location: Olympia, Washington, United States
- Age: 50
- Posts: 1,116
- Rep Power: 229
DAY 4 rest day
So today was really a rest day for me although I did anything but rest! I cleaned the floors in my house and took my girls to do some shopping at KOHL'S among a number of other little things around the house. It is kind of hard to not go out in my garage and workout in some way!
My supplements on off days are the same as workout days other than the PWO Juggernaut and CarnoCre. I added a few other things I was low on and needed stocked up for this challenge as well today, more to come on those.
Meals
Breakfast- 1 cup oatmeal with 1/2 cup blueberries added
Morning snack 1 banana, 1 tbsp Peanut butter
Lunch 2 turkey sandwiches, light amount of mayo, 4 tomato slices (turkey weight 1/2 lb)
Afternoon snack 2 slices of homemade bread with hummus
Dinner 2 chicken breasts, 1 cup grilled broccoli, approximately 15 grilled baby red potatos
Before bed 2 scoops MMilk, 2 scoops IL Glutamine MTX, 2 scoops CycloRem
Overall today was a good day and feeling good, not too sore from the past 3 days of workouts, yes a little sore but not as bad as I have felt them before! I know the glutamine twice a day and especially at night is helping my body recover while I sleep. I need to focus a little harder on Protein intake though and measure the amount of certain foods more so I have a better idea!"Strength and Honor" words to live by!
2014 I Am Juggernaut Challenge Winner
Member of the DO WORK CREW and a true JUGGERNAUT
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01-05-2014, 12:55 AM #47
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01-05-2014, 06:31 AM #48
- Join Date: Jan 2008
- Location: Olympia, Washington, United States
- Age: 50
- Posts: 1,116
- Rep Power: 229
I started taking pics of the food I cook for myself and my girls back when the wife originally left for basic. I guess in a way it was a way of showing everyone on ******** that we were doing fine and that dad knew how to cook and take care of the girls. In a way my wife got jealous/ mad because that was her job in her eyes. While she was back I made dinner a number of times..... esp when she wanted something healthy! Now I just take the pics out of pride for my abilities to make healthy food that tastes really good. That and my girls love my cooking two!
"Strength and Honor" words to live by!
2014 I Am Juggernaut Challenge Winner
Member of the DO WORK CREW and a true JUGGERNAUT
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01-05-2014, 07:37 AM #49
You are really off to a great start and your log looks great! I agree with Credz, the food pic is awesome! Measuring and weighing food is really key to help you know what your intake is, and to be ensure you are getting the proper amounts. That's great you are getting in 6 meals a day, I would recommend having a serving of protein at each meal (eggs/egg whites, turkey, chicken, fish, protein shake...etc...). Looking good!!! keep on training strong!
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01-05-2014, 09:51 AM #50
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01-05-2014, 12:39 PM #51
- Join Date: Jan 2012
- Location: W Hartford, Connecticut, United States
- Posts: 1,384
- Rep Power: 208
"Winning isn't everything, but wanting to win is." - Vince Lombardi
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JUGGERNAUT JOURNAL:
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FOLLOW ME ON TWITTER
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VISIT MY WEBSITE FOR NUTRITIOUS AND DELICIOUS RECIPES
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01-05-2014, 07:36 PM #52
- Join Date: Jan 2008
- Location: Olympia, Washington, United States
- Age: 50
- Posts: 1,116
- Rep Power: 229
There's only one other PWO that I like but wont name it here.... LOL I only do the upper/lower type workouts as a change of pace or when I do my Olympic 5x5. I try and isolate for the majority of my workouts. The only thing I could say is when I do legs I do complete since my gym is limited since it is at my house so I only have so much I can isolate with legs. Besides I like to work all of my legs in one workout.
"Strength and Honor" words to live by!
2014 I Am Juggernaut Challenge Winner
Member of the DO WORK CREW and a true JUGGERNAUT
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01-05-2014, 07:39 PM #53
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01-05-2014, 07:51 PM #54
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01-05-2014, 08:02 PM #55
- Join Date: Jan 2008
- Location: Olympia, Washington, United States
- Age: 50
- Posts: 1,116
- Rep Power: 229
Day 5
So today was Rest Day 2 and really just got things ready to go back to work tomorrow and the girls go back to school. SO on the card of course was laundry.... I do have to admit I was a bit lazier today than yesterday, [color-blue]but using the foam roller was a must![/color] SO I have been using the my fitness pal app on my phone and tablet (just need to figure out how to get a screen shot of it though). So here are my totals for today:
FAT 104g
CARBS 295g
PROTEIN 243g
CALORIES 3163
My supplements on off days are the same as workout days other than the PWO Juggernaut and CarnoCre. I added a few other things I was low on and needed stocked up for this challenge as well today, more to come on those.
Meals
Breakfast- 1 cup oatmeal with 1/2 cup blueberries added
Morning snack- 1 banana
Lunch- 2 turkey sandwiches, light amount of mayo, 4 tomato slices (turkey weight 1/2 lb)
Afternoon snack- 1 cup chicken breasts, 1/2 cup grilled broccoli, approximately 5 grilled baby red potatoes
Dinner- 2 cups of homemade crab salad (light mayo, sprinkle salt garlic powder, and diced celery), 12 oz beef stew
Evening Snack- 1/2 cup walnuts, 12 cup diced pineapple
Before bed- 2 scoops MMilk, 2 scoops IL Glutamine MTX, 2 scoops CycloRem
I cannot wait until tomorrow's workout- ARMS DAY!!!"Strength and Honor" words to live by!
2014 I Am Juggernaut Challenge Winner
Member of the DO WORK CREW and a true JUGGERNAUT
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01-05-2014, 08:20 PM #56
- Join Date: Jan 2008
- Location: Olympia, Washington, United States
- Age: 50
- Posts: 1,116
- Rep Power: 229
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01-06-2014, 05:41 PM #57
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01-06-2014, 07:22 PM #58
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01-06-2014, 08:15 PM #59
- Join Date: Jan 2008
- Location: Olympia, Washington, United States
- Age: 50
- Posts: 1,116
- Rep Power: 229
Day 6
Today started out a bit hard since I only got around 5 hours of sleep last night....I wound up waking up 3 times during the night and had a hard time getting back into the working single dad routine since my wife is gone right now. Never the less I was pumped about my workout today, even if I didn't have an exact set up plan for attack! It's ARMS day and I typically smash it pretty well and leave them aching, shaking, and sore.... LOL
I have been using the my fitness pal app on my phone and tablet (just need to figure out how to get a screen shot of it though). So here are my totals for today:
FAT 120g
CARBS 214g
PROTEIN 188g
CALORIES 2697
Supplements
AM- 1 multi, 1 1000mg Vitamin C, 1 Cyclo Bolan, 1Cyclo Clenz
Midday- 1 multi, 1 1000mg Vitamin C, 1 Cyclo Bolan, 1Cyclo Clenz
Pre-workout- 1 cyclo bolan, 1 2.5 mg Yohimbe. 1 1/2 scoops CarnoCre, 2 scoops Juggernaut HP
Post Workout- 2 scoops IL Glutamine MTX, 2 scoops MMilk
Bedtime- 2 scoops cyclo rem
Meals
Breakfast- 1 cup oatmeal with 1/2 cup blueberries added
Morning snack- 1/2 cup walnuts/ 1/2 cup pineapple chunks
Lunch- 1 mixed fajita combo nachos plate from Rosa's Cafe
Afternoon snack- 2 scoops Mmilk protein shake
Dinner- 2 Starkist lemon pepper tuna packets with 15 Ritz crackers (all plain)
Evening Snack- 1 banana
ARMS DAY!!!
Warm up- 3 sets each of pullups(10ea), bench dips(20ea), pushups(20ea)
Incline DB curls
35x10
35x12
35x15
35x12
alternated with incline barbell triceps extensions
90x12
100x12
110x12
120x10
Dumbbell preacher curls
35x25
35x22
35x20
35x18 (last set is drop set to 15lbs and done to failure.. 25reps today)
Alternated with v-bar triceps press downs
90x15
110x15
120x15
130x15
Standing cable curls (straight bar)
90x10
10x10
130x9
150x4
Alternated with Flat bench cable tricep extensions
90x10
100x10
130x10
150x6
Close grip chin ups
BW (184)x10
BWx10
BWx8
Alternated with Bench Dips
BWx25
BWx25
BWx25
As for as my preworkout drink of choice....
I would say mixing the orange flavored JHP with the Citrus CarnoCre is the way to go! The flavors blend and mix well. Besides, the pump you get from the JHP mixed with the creatine in the CarnoCre are INCREDIBLE! I would rate the mixture a 10 out of 10!
As for my workout I kept the rest to a minimum between the alternating sets, only long enough to switch positions and add weight and a quick static stretch for a couple seconds... so 10-15 seconds at the most. I rested 2-3 minutes between the different sets of exercises and held the static stretches a bit longer before starting the new sets. With the higher pace the pumps were incredible and fatigue/burn started to set in rather quickly, but I was able to push through it and complete the reps that I wanted. The use of the drop set in the DB Preacher curls was turn burn out and force my muscles to continue to work and grow even after they wanted no more. I can say dropping from the 35lbs to the 15lbs felt light but I could hardly curl it to 8-10, I just pushed through and the muscles responded quickly and well to continue for another 15reps or so.
With this being planned for higher reps I did not use the pause/squeeze at the top of each movement like I typically like to do, but it paid off in the end.
I didn't get to work abs today like I wanted since I was running late and rushed all afternoon because of work and had to fix dinner for my kids, it all works out in the end so I am not stressing it...
TOMORROW IS HEAVY LEGS DAY!!!!!!"Strength and Honor" words to live by!
2014 I Am Juggernaut Challenge Winner
Member of the DO WORK CREW and a true JUGGERNAUT
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01-06-2014, 08:54 PM #60
Welcome to the IAJ challenge!! I am sorry to hear about your injuries and how they have hindered you (by the way, THANK YOU for your service! ).. However, it sounds like you're really breaking past barriers. Muscle memory is a beautiful thing too.. You'll come back much more quickly than someone who was not physically fit prior to injury!
I noticed that you mentioned you would like to lean out and keep/ build muscle... I would suggest lowering your starch intake via grains and corn. Keeping your insulin levels low throughout the day, via lower gi foods... More green veggies, brown rice, oatmeal, Ezekiel bread, etc. however, post workout is a good time to have more of those simple carbs/ sugars to support muscle gain/ maintenance.
You're off to a great start! Add some color and some pictures!Mighty Mouse
SPT, CPT, CSCS
Rehab and exercise mad scientist
Infinite Labs Athlete
Life goals: educate, motivate, inspire
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