2014 I AM JUGGERNAUT CHALLENGE--Nicholas T

[arachnix]

Some serious work my friend! Looks like everything is on track for you. I'm thinking of making a major change in my diet, starting this coming week, I will post in my thread about it. I hope it kicks my Body Fat Percentage Loss in to high gear!

Good luck with the diet change, major changes are hard. I'm not even very good at the little changes. But, if you want it badly enough...go get it!

[arachnix]

Just catching up on your past couple of days, everything is looking really great! Keep up the good work here!

Thank you. Working hard. Having a great weekend so far. Trying to not undo all my work from the week with poor nutrition like I did last week.

[arachnix]

Day 12

Saturday Circuit Day! At least that is what I am going to call it from now on. I found a great bodyweight circuit in the 365 day circuit trainer. I liked it and have decided to make it my Saturday workout. That leaves me two days of rest during the week, and if the circuits only take 30 minutes or so then I'll still feel like I got a break.

I slept in a bit today, woke up at 7am with my kids. My wife tried to send me back to bed because I woke up aching and tired, but I persevered, took some ibuprofen, pounded my preworkout JUGGERNAUT HP (red raspberry), and got my butt to work. Here's the circuit...

5 Sets of the following, with one minute rests between sets...strict:

Burpee Pullups (10)
Mary Katherine Lunges (50) BB.com calls them scissor lunges, I think.
Tuck Jumps (10)
Bench Dips (10)
Lateral Bounds (10)
Diamond/Triangle Pushups (10)
Hanging Leg Raises (10)
Alternating Knee Up Sit Ups (20) BB.com has them as "cocoons", though I did them with one leg at a time.
Crossover Mt. Climbers (20)
Hanging Side Leg Raises (10)

I made the following times: Set 1: 4:35, Set 2: 4:03, Set 3: 4:45, Set 4: 4:56, Set 5: 4:41 It was a lot harder than I thought it would be. The bench dips following the tuck jumps made it really hard to catch my breath and made my lungs feel like they were going to explode. Also, I hate burpee pullups...who doesn't right?! The total time for the workout was 27:12 and that includes rests. Not too bad really, though I expected a bit better. We'll see next week, when it comes time to compete with myself!

Last weekend I destroyed all my hard work through the week with poor nutrition choices. I fell flat on my face when I was tempted by pulled pork sandwiches and potato chips. This weekend, I have been much better. Yesterday (Friday) was easy because it was my working Friday, so I took lunch to work and did fairly well. What I was worried about is today and tomorrow. Today I have done really well, remembering my mantra to not give up what I want most for what I want now. It's helped tremendously. Another thing that has helped amazingly is to have protein shakes again. I LOVE GETTING A BB.COM ORDER! My macros were really good today (P/C/F: 246/180/65) Here's what I ate today:

Pre-Workout: Juggernaut HP (Red Raspberry) Taste: 9, Strength: 9, Mixability; 9.5, Feeling: 9.5. I love this stuff and can't decide if it's better or orange is.
Post-Workout: Rezzerect BCAA Complex with a multi-vitamin and glutamine capsule.
Breakfast: 3 eggs, scrambled, two slices of white toast with 1 tbsp honey.
Mid-Morning: Final Form (2 capsules).
Lunch: Double scoop protein shake with 16 oz skim milk, and 5 g creatine.
Mid-Afternoon: Final Form (2 capsules), and 10 oz tuna fish.
Dinner: Chicken Breast, 1 cup broccoli, and 1/2 cup alfredo pasta (1/4 cup fettucini and 1/4 cup spinach pasta).
Bedtime: Double scoop protein shake with 16 oz skim milk, 5 g creatine, multi-vitamin, and glutamine capsule.

At 11am today I went to the Chiropractor and got a massage and adjustment. I walked in bent over with a nagging back, and came out feeling ten feet tall and bulletproof. SO much better. I have another appointment next Friday, and will probably keep going weekly for another month or so, just to try to keep my back loose and in line. I'm sore from the massage, and the masseuse did some fascia work, which is painful, but overall I feel much better. A rest day tomorrow will be just the thing to prep me for a KILLER week next week.

[GymGirl38]

Glad you had a great day! I think a massage always makes all the difference! ~Erin

[teamsw]

******************** JOESWAT, THE ORIGINAL JUGGERNAUT *********************
~ WORDS TO LIVE BY ~
“Age is no barrier. It’s a limitation you put on your mind.”
“When you’ve got something to prove, there’s nothing greater than a challenge.”
“Persistence can change failure into extraordinary achievement.”

71 and still going for more


TO BE A JUGGERNAUT!!!, YOU NEED EAT RIGHT AND TRAIN RIGHT!!! IM HERE IF YOU NEED ME.
**Free training/dieting/nutritional tips and advise;
http://forum.bodybuilding.com/showth...169941&page=52
** LIKE ME ON ********
http://www.********.com/JoeSwatPalumbo

Joe Palumbo
ifbb pro

[JohnButz]

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[sohei]

Keep up the great work. That crossfit style stuff is no joke.

[lschepis]

Bench dips are hard but great for those tri's; diamond pushups too. I did a circuit with those and regular pushups yesterday. I like that circuit! Gets the cardio in for sure.

[ezericw]

Day 12

Saturday Circuit Day! At least that is what I am going to call it from now on. I found a great bodyweight circuit in the 365 day circuit trainer. I liked it and have decided to make it my Saturday workout. That leaves me two days of rest during the week, and if the circuits only take 30 minutes or so then I'll still feel like I got a break.

I slept in a bit today, woke up at 7am with my kids. My wife tried to send me back to bed because I woke up aching and tired, but I persevered, took some ibuprofen, pounded my preworkout JUGGERNAUT HP (red raspberry), and got my butt to work. Here's the circuit...

5 Sets of the following, with one minute rests between sets...strict:

Burpee Pullups (10)
Mary Katherine Lunges (50) BB.com calls them scissor lunges, I think.
Tuck Jumps (10)
Bench Dips (10)
Lateral Bounds (10)
Diamond/Triangle Pushups (10)
Hanging Leg Raises (10)
Alternating Knee Up Sit Ups (20) BB.com has them as "cocoons", though I did them with one leg at a time.
Crossover Mt. Climbers (20)
Hanging Side Leg Raises (10)

I made the following times: Set 1: 4:35, Set 2: 4:03, Set 3: 4:45, Set 4: 4:56, Set 5: 4:41 It was a lot harder than I thought it would be. The bench dips following the tuck jumps made it really hard to catch my breath and made my lungs feel like they were going to explode. Also, I hate burpee pullups...who doesn't right?! The total time for the workout was 27:12 and that includes rests. Not too bad really, though I expected a bit better. We'll see next week, when it comes time to compete with myself!

Last weekend I destroyed all my hard work through the week with poor nutrition choices. I fell flat on my face when I was tempted by pulled pork sandwiches and potato chips. This weekend, I have been much better. Yesterday (Friday) was easy because it was my working Friday, so I took lunch to work and did fairly well. What I was worried about is today and tomorrow. Today I have done really well, remembering my mantra to not give up what I want most for what I want now. It's helped tremendously. Another thing that has helped amazingly is to have protein shakes again. I LOVE GETTING A BB.COM ORDER! My macros were really good today (P/C/F: 246/180/65) Here's what I ate today:

Pre-Workout: Juggernaut HP (Red Raspberry) Taste: 9, Strength: 9, Mixability; 9.5, Feeling: 9.5. I love this stuff and can't decide if it's better or orange is.
Post-Workout: Rezzerect BCAA Complex with a multi-vitamin and glutamine capsule.
Breakfast: 3 eggs, scrambled, two slices of white toast with 1 tbsp honey.
Mid-Morning: Final Form (2 capsules).
Lunch: Double scoop protein shake with 16 oz skim milk, and 5 g creatine.
Mid-Afternoon: Final Form (2 capsules), and 10 oz tuna fish.
Dinner: Chicken Breast, 1 cup broccoli, and 1/2 cup alfredo pasta (1/4 cup fettucini and 1/4 cup spinach pasta).
Bedtime: Double scoop protein shake with 16 oz skim milk, 5 g creatine, multi-vitamin, and glutamine capsule.

At 11am today I went to the Chiropractor and got a massage and adjustment. I walked in bent over with a nagging back, and came out feeling ten feet tall and bulletproof. SO much better. I have another appointment next Friday, and will probably keep going weekly for another month or so, just to try to keep my back loose and in line. I'm sore from the massage, and the masseuse did some fascia work, which is painful, but overall I feel much better. A rest day tomorrow will be just the thing to prep me for a KILLER week next week.

Ouch!
Wow Nick your "Killing It", nice work man! "Burpee Pull-Ups" what the......????

Keep up the hard work Bud, your making me look bad! LOL :-)

[ZacK1313]

Remember that there is more here then just winning, take it all in and achieve greatness!

[arachnix]

Thank you to everyone who posted yesterday and today. It meant a lot to get on here and find that someone noticed. Thank you for your support and motivation. I'm thrilled to be part of this kind of challenge...Looking forward to the next couple months.

[arachnix]

Day 13

Rest day today. I spent the day recovering and relaxing and preparing for the week ahead. Consequently, I don't have a lot to tell. My nutrition was MUCH better than last week, but I still overate a bit. At least, what I ate was too fatty. Here's the menu for today:

Breakfast: 3 scrambled eggs, one slice toast with 1/2 tablespoon honey, and a double scoop chocolate protein shake with 16 oz skim milk and 5 g creatine, multi-vitamin, and glutamine.
Mid_Morning: Final Form (2 Capsules)
Lunch: 2 Pulled pork tacos with a dash of cheese on corn tortillas.
Mid-Afternoon: Yoplait Light yogurt with 1/2 cup homemade granola.
Dinner: 8 oz roast beef, 1/2 cup carrots, and 1/2 cup potatoes.
Bedtime: Single scoop chocolate protein made with water, multi-vitamin, and glutamine.

This all puts my macros at 235/170/130 (the fats may be off because of the beef, I'm not 100% sure) P/C/F. WAY too much fat, if this is accurate, but my carbs and proteins are pretty good. Like I said, much better than last week so I won't be spending my entire week trying to fix my stupidity.

I am STOKED for this next week. I am ready to make more gains and progress.

[Credz]

Glad you enjoyed the day man. Looking forward to a successful week

[ezericw]

Day 13

Rest day today. I spent the day recovering and relaxing and preparing for the week ahead. Consequently, I don't have a lot to tell. My nutrition was MUCH better than last week, but I still overate a bit. At least, what I ate was too fatty. Here's the menu for today:

Breakfast: 3 scrambled eggs, one slice toast with 1/2 tablespoon honey, and a double scoop chocolate protein shake with 16 oz skim milk and 5 g creatine, multi-vitamin, and glutamine.
Mid_Morning: Final Form (2 Capsules)
Lunch: 2 Pulled pork tacos with a dash of cheese on corn tortillas.
Mid-Afternoon: Yoplait Light yogurt with 1/2 cup homemade granola.
Dinner: 8 oz roast beef, 1/2 cup carrots, and 1/2 cup potatoes.
Bedtime: Single scoop chocolate protein made with water, multi-vitamin, and glutamine.

This all puts my macros at 235/170/130 (the fats may be off because of the beef, I'm not 100% sure) P/C/F. WAY too much fat, if this is accurate, but my carbs and proteins are pretty good. Like I said, much better than last week so I won't be spending my entire week trying to fix my stupidity.

I am STOKED for this next week. I am ready to make more gains and progress.

Nice rest day, Nick!

I'm pretty stoked about this week too, once it's finished I'm on to round two of the "Live Shreded" Program. Bring on the GAINS!

[arachnix]

Day 14

Beginning of week 3...two weeks down, 6 pounds down, half-inch lost on my hips, one inch lost on my waist, one inch lost around my chest but one inch gained around my shoulders. I guess that means fat loss, which is supported by a bodyfat measurement of 13% which is down 2%! I feel like those are FANTASTIC results!

I started today with high hopes for kicking ass in the gym, but I wasn't very successful in that department. I got whupped by the weights today. You win some and lose some, I guess, but I was very disappointed in myself this morning for my chest routine. I'm not really sure what happened, but I felt weak and slow and sluggish and just not myself. Hopefully tomorrow will be better. I will pride myself on the fact that, although I wasn't feeling great and wasn't having a good day at the gym, I still went, worked my hardest, did an extra exercise and 20 min on the elliptical above what the prescribed workout was...Here's how things went:

Chinups (4xFailure) Reps: 13, 10, 9, 7. Not great, but not as bad as last week either. Just mediocre and well below where I think I should be.

BB Incline Bench Press (Reps 12, 10, 8, 6) Weight: 165, 165, 175, 175. This was a slight increase, but it was really hard for me. I had to take some mini breaks in the last set to get it, and is one less set than I did last week. I felt terrible after this lift.

Seated Cable Rows (Reps 12, 10, 8, 8, 8) Weight: 170, 190, 190, 190,170. This was an increase this week by 20lbs in the second set, and I did one more set at 190 than last week.

BB Bench Press Med Grip (5x5) Weight: 185, 205, 225, 225, 205. I HATE BENCH PRESSING! I really struggle with it. Something is wrong here, and I don't know what it is. Every time I finish a bench press workout I feel like a loser.

Wide Grip Lat Pulldown (Reps 15, 12, 10, 8) Weight: 170, 190, 190, 190. This was a win for me, I increased my weight all the way across the board.

DB Flyes (5x5) superset with Cable Crunches (5x20) Weight: 160,160,160,150,150; 150,160,160,170,170. This was also an increase for me, and seems silly that I can perform flyes at 160lbs but can only do incline bb bench at 175...I'm at a loss.

20 minutes low intensity cardio for fat burn.

All in all, it wasn't a terrible workout. I will be sore. I just feel like the numbers aren't adding up and like I should be pushing more weight on the bench.

My nutrition was really good today. My macros ended up at 285/210/53 (P/C/F). That includes a shake just before bed. I am going to shoot for an increase of about 20g protein and a decrease of about 10g carbs tomorrow...should be doable. Here's what I ate today:

Pre-Workout: Juggernaut HP Red Raspberry (Taste: 9, Mixability: 9, Pump: 8, Feeling: 9), a single scoop chocolate protein shake made with 8 oz skim milk, 5 g creatine, and with 1/4 cup oats.
Post-Workout: Single Scoop chocolate protein shake made with 8 oz skim milk and 5 g creatine, a Multi-Vitamin, and glutamine.
Breakfast: Yoplait Light Yogurt, Strawberry
Mid-Morning: Final Form (2 caps)
Lunch: Double scoop chocolate protein shake made with 16 oz skim milk, and 3 stalks celery.
Mid-Afternoon: Final Form (2 caps)
Dinner: 2 Pulled Pork tacos on corn tortillas with a dash of cheese and jalapenos.
Bedtime: single scoop chocolate protein shake with 8 oz skim milk and 5 g creatine, a multi-vitamin, and glutamine.

My wife tried to make a Thai peanut chicken salad tonight for dinner that had 40 g protein per serving, and only 20 g carbs. It was NOT good. I had a little bit, but I don't think that peanut butter should be put on broccoli shreds and peas...gross. This is the problem, I want to be healthy and eat healthy, but i detest health food. Maybe if that was made with a sweet and spicy sauce it would have worked, but the peanuts wasn't good. Although, to be fair to her, she liked it a lot, and one of the 5 kids agreed with her. The others, not so much.

Here's to an AWESOME leg day tomorrow...looking to take revenge on the weights.

[Credz]

Destroyed Day 14 man! Macro's look good too . That incline bench of 175 dang nice!

[lilmzchief]

When you don't feel iike doing "beast mode", what helps is concentrating in muscle tension. I found this assists with increasing your stamina and have increased my strength. Don't lose hope! just keep it up!

[ezericw]

Awesome, Awesome Work Nick!

Wow, buddy you are on this, and killing it! Weight is down, Body Fat % is down, losing inches! Congrats man, and keep it going!

[melalicious]

Day 14

Beginning of week 3...two weeks down, 6 pounds down, half-inch lost on my hips, one inch lost on my waist, one inch lost around my chest but one inch gained around my shoulders. I guess that means fat loss, which is supported by a bodyfat measurement of 13% which is down 2%! I feel like those are FANTASTIC results!

I started today with high hopes for kicking ass in the gym, but I wasn't very successful in that department. I got whupped by the weights today. You win some and lose some, I guess, but I was very disappointed in myself this morning for my chest routine. I'm not really sure what happened, but I felt weak and slow and sluggish and just not myself. Hopefully tomorrow will be better. I will pride myself on the fact that, although I wasn't feeling great and wasn't having a good day at the gym, I still went, worked my hardest, did an extra exercise and 20 min on the elliptical above what the prescribed workout was...Here's how things went:

Chinups (4xFailure) Reps: 13, 10, 9, 7. Not great, but not as bad as last week either. Just mediocre and well below where I think I should be.

BB Incline Bench Press (Reps 12, 10, 8, 6) Weight: 165, 165, 175, 175. This was a slight increase, but it was really hard for me. I had to take some mini breaks in the last set to get it, and is one less set than I did last week. I felt terrible after this lift.

Seated Cable Rows (Reps 12, 10, 8, 8, 8) Weight: 170, 190, 190, 190,170. This was an increase this week by 20lbs in the second set, and I did one more set at 190 than last week.

BB Bench Press Med Grip (5x5) Weight: 185, 205, 225, 225, 205. I HATE BENCH PRESSING! I really struggle with it. Something is wrong here, and I don't know what it is. Every time I finish a bench press workout I feel like a loser.

Wide Grip Lat Pulldown (Reps 15, 12, 10, 8) Weight: 170, 190, 190, 190. This was a win for me, I increased my weight all the way across the board.

DB Flyes (5x5) superset with Cable Crunches (5x20) Weight: 160,160,160,150,150; 150,160,160,170,170. This was also an increase for me, and seems silly that I can perform flyes at 160lbs but can only do incline bb bench at 175...I'm at a loss.

20 minutes low intensity cardio for fat burn.

All in all, it wasn't a terrible workout. I will be sore. I just feel like the numbers aren't adding up and like I should be pushing more weight on the bench.

My nutrition was really good today. My macros ended up at 285/210/53 (P/C/F). That includes a shake just before bed. I am going to shoot for an increase of about 20g protein and a decrease of about 10g carbs tomorrow...should be doable. Here's what I ate today:

Pre-Workout: Juggernaut HP Red Raspberry (Taste: 9, Mixability: 9, Pump: 8, Feeling: 9), a single scoop chocolate protein shake made with 8 oz skim milk, 5 g creatine, and with 1/4 cup oats.
Post-Workout: Single Scoop chocolate protein shake made with 8 oz skim milk and 5 g creatine, a Multi-Vitamin, and glutamine.
Breakfast: Yoplait Light Yogurt, Strawberry
Mid-Morning: Final Form (2 caps)
Lunch: Double scoop chocolate protein shake made with 16 oz skim milk, and 3 stalks celery.
Mid-Afternoon: Final Form (2 caps)
Dinner: 2 Pulled Pork tacos on corn tortillas with a dash of cheese and jalapenos.
Bedtime: single scoop chocolate protein shake with 8 oz skim milk and 5 g creatine, a multi-vitamin, and glutamine.

My wife tried to make a Thai peanut chicken salad tonight for dinner that had 40 g protein per serving, and only 20 g carbs. It was NOT good. I had a little bit, but I don't think that peanut butter should be put on broccoli shreds and peas...gross. This is the problem, I want to be healthy and eat healthy, but i detest health food. Maybe if that was made with a sweet and spicy sauce it would have worked, but the peanuts wasn't good. Although, to be fair to her, she liked it a lot, and one of the 5 kids agreed with her. The others, not so much.

Here's to an AWESOME leg day tomorrow...looking to take revenge on the weights.

Congratulations on your progress!!! That is awesome, and you are doing it the right way! Your training and diet are on point. Don't be too hard on yourself about the number on the weights, the important thing is to push yourself, it should be hard and you want to exhaust the muscle...it does not have to be a particular number on that weight. You are doing really well and doing what you need to do to achieve your goals...that is the important thing! Keep up the great work! ...and p.s. ...love the dinner story, made me laugh!

[kconnell]

I am Juggernaut Contestants, don't forget our recruitment challenge.
The contestant who gets the most people to sign up wins this bag below, and also whats inside of it.... <hint, hint>

[arachnix]

Day 15

LEG DAY!! I love leg day. My squats are having the same problem as my bench, those stinkin' compound movements...but my isolations are really good. I was still feeling a little slow this morning, but my Juggernaut HP kicked in just when I needed it (the middle of my squats routine) and from there on out, things were awesome. I went for the orange Juggernaut today, feeling a little citrusy I guess, and loved it again. I did a double scoop and it tasted great, gave me lots of energy when it kicked in, helped me get a decent pump, and left me with a good strong feeling. I love that feeling when the Beta Alanine kicks in and my hair starts to stand on end...LOVE IT.

Here's my workout for today:

BB Squat (Reps: 20, 15, 12, 10, 8) Weight: 195, 215, 235, 255, 255. That's ten pounds over last week, and a better finishing set.

Leg Press (Reps: 20, 15, 12, 10, 8) Weight: 500, 540, 580, 610, 650. I crushed this exercise. I should have gone heavier in the last two sets, but I got a good burn and it was hard, plus the weight was compressing my ribs pretty far at the bottom, I'm a little sore from the compressions!

Calf Press on the Leg Press (4x25) Weight: 500. This was a bonus exercise I decided to do at the spur of the moment. It probably should have waited until the end of the workout, but I was feeling good and wanted more.

Leg Extensions (25, 20, 15, 10) Weight: 190, 205, 220, 235. I started at the same weight as last week but ended at a higher one. I performed all these sets much better than last week and look forward to being able to increase my weight the next time I do them.

Leg Curls (20, 15, 10, 5) Weight: 100, 100, 115, 115. I increased my weight in the first set, and it destroyed me for the others. 20 reps got my hammies cramping and I had a really hard time recovering and moving on. Consequently, the final set was at a lower weight than last week.

Standing Calf Raises (4x25) Weight: 405. I increased my weight in this exercise, and brought the sets back down one. I was trying hard to protect my back here too, that's a lot of weight for my back to handle right now.

Rotational Ab Machine (4x15 each side) Weight: 115. This is the first time I have tried to use this machine. I don't like it. There are much better ways to work your obliques than this crappy machine. However, it was a bonus exercise and it worked a little.

Overall, I felt like this was a good workout. I am already sore from it and it hasn't been 24 hours, let alone 48. I don't know if I'll be able to walk up the stairs to my office at work tomorrow. Last week I had to use the handrails (like a 90 year old man) to get on the bus, I have a feeling I'll be doing the same thing this week! I have been trying to add an abdominal exercise into my workouts every day. I've been focusing on different ab muscles, trying to not do too much, but I know I am weak in my mid-section and that may be causing a lot of the issues I'm having with compound movements.

As much focus as I seem to be placing on these workouts, most of my time and energy has been spent worrying over my diet. I've been doing well, and I'm not complaining. I just have to work really hard at this because I'm a fat boy trying to get lean and mean, and a lot of times I still think like a fat boy. As part of one of my recent BB.com orders, I chose the rubber bracelet free gift. I've been wearing it to help remind me that I need to focus on my diet more than my workouts, and by doing so, my workouts will be better and I'll start seeing the results I've been working so hard for. With all that in mind, here's what I ate today:

Pre-Workout: Single Scoop protein shake with 8 oz skim milk, 5 g creatine, and Juggernaut HP Orange.
Post-Workout: Single Scoop protein shake with 8 oz skim milk, 5 g creatine, multi-vitmain, and glutamine.
Breakfast: Peanut Butter and honey sandwich on wheat bread. Two tablespoons PB and one tablespoon honey. (A little indulgence, but I had this with my post workout shake.)
Mid-Morning: Final Form (2 caps), and a Rockstar Recovery (orange again).
Lunch: 6 oz beef tenderloin, and a double scoop protein shake with 8 oz milk and 10 oz water.
Mid-Afternoon: Final Form (2 caps)
Dinner: 2 cups homemade chili with a dash of cheese.
Bedtime: 2 cans tuna fish, multi-vitamin, and glutamine.

All that equates to macros of 270/180/84 (P/C/F). I still feel like that's a little low on the protein side of things, but it's over 1 g per pound of bodyweight, and the carbs are a little below one gram. It seems like a good mix. The PBH in the morning made it so I had to be really careful the rest of the day, so I don't think I'll do that very often.

Tomorrow is that nasty arm workout again! I'm stoked for it. This is one that I should be able to crush and dominate. Those weights had better be ready for war in the morning.

Good night Juggernauts!

[jessedeann]

Nice leg routine! Impressive!! I know what you mean about diet! Consistency is key! Your log is looking great too!! Keep pushing hard

[Predator665]

Day 12

Saturday Circuit Day! At least that is what I am going to call it from now on. I found a great bodyweight circuit in the 365 day circuit trainer. I liked it and have decided to make it my Saturday workout. That leaves me two days of rest during the week, and if the circuits only take 30 minutes or so then I'll still feel like I got a break.

I slept in a bit today, woke up at 7am with my kids. My wife tried to send me back to bed because I woke up aching and tired, but I persevered, took some ibuprofen, pounded my preworkout JUGGERNAUT HP (red raspberry), and got my butt to work. Here's the circuit...

5 Sets of the following, with one minute rests between sets...strict:

Burpee Pullups (10)
Mary Katherine Lunges (50) BB.com calls them scissor lunges, I think.
Tuck Jumps (10)
Bench Dips (10)
Lateral Bounds (10)
Diamond/Triangle Pushups (10)
Hanging Leg Raises (10)
Alternating Knee Up Sit Ups (20) BB.com has them as "cocoons", though I did them with one leg at a time.
Crossover Mt. Climbers (20)
Hanging Side Leg Raises (10)

I made the following times: Set 1: 4:35, Set 2: 4:03, Set 3: 4:45, Set 4: 4:56, Set 5: 4:41 It was a lot harder than I thought it would be. The bench dips following the tuck jumps made it really hard to catch my breath and made my lungs feel like they were going to explode. Also, I hate burpee pullups...who doesn't right?! The total time for the workout was 27:12 and that includes rests. Not too bad really, though I expected a bit better. We'll see next week, when it comes time to compete with myself!

Last weekend I destroyed all my hard work through the week with poor nutrition choices. I fell flat on my face when I was tempted by pulled pork sandwiches and potato chips. This weekend, I have been much better. Yesterday (Friday) was easy because it was my working Friday, so I took lunch to work and did fairly well. What I was worried about is today and tomorrow. Today I have done really well, remembering my mantra to not give up what I want most for what I want now. It's helped tremendously. Another thing that has helped amazingly is to have protein shakes again. I LOVE GETTING A BB.COM ORDER! My macros were really good today (P/C/F: 246/180/65) Here's what I ate today:

Pre-Workout: Juggernaut HP (Red Raspberry) Taste: 9, Strength: 9, Mixability; 9.5, Feeling: 9.5. I love this stuff and can't decide if it's better or orange is.
Post-Workout: Rezzerect BCAA Complex with a multi-vitamin and glutamine capsule.
Breakfast: 3 eggs, scrambled, two slices of white toast with 1 tbsp honey.
Mid-Morning: Final Form (2 capsules).
Lunch: Double scoop protein shake with 16 oz skim milk, and 5 g creatine.
Mid-Afternoon: Final Form (2 capsules), and 10 oz tuna fish.
Dinner: Chicken Breast, 1 cup broccoli, and 1/2 cup alfredo pasta (1/4 cup fettucini and 1/4 cup spinach pasta).
Bedtime: Double scoop protein shake with 16 oz skim milk, 5 g creatine, multi-vitamin, and glutamine capsule.

At 11am today I went to the Chiropractor and got a massage and adjustment. I walked in bent over with a nagging back, and came out feeling ten feet tall and bulletproof. SO much better. I have another appointment next Friday, and will probably keep going weekly for another month or so, just to try to keep my back loose and in line. I'm sore from the massage, and the masseuse did some fascia work, which is painful, but overall I feel much better. A rest day tomorrow will be just the thing to prep me for a KILLER week next week.

Kudos to you man on a great day. I am so used to working out late, after work, so when I see someone get more things done before I even wake up, I have a lot of respect for it.

Great circuit too, I'll give it a shot this weekend!



-Predator-

[arachnix]

Nice leg routine! Impressive!! I know what you mean about diet! Consistency is key! Your log is looking great too!! Keep pushing hard

Thank you Jessedeann and Predator. Just trying to make progress, however it can come...

[arachnix]

Day 16

Wednesday...again. So, here were all my excuses this morning when I woke up: I only got 4 hours of sleep, and they were broken up by the baby. I had a mammoth headache that throbbed with my heartbeat. My back is still nagging at me, though I think it is getting better. It's 2am...need I really say more?! It took me about 5 minutes to claw my way out of the sleep I was in, 20 minutes to get my preworkout routine going, and then 10 minutes to get to the gym. But, I WENT. My wife thinks I'm crazy and was trying to sabotage me this morning (which she doesn't do very often, thank heaven) by telling me to take a rest day today. However, I knew that tonight I was going to go play basketball and will be up late again and want to take a rest day tomorrow after two workouts today. So, I did the hardest lift of my life, I lifted my fat butt out of bed and hit the gym. Once I got going things were much better, but my elbow started acting up, so (even though I know I shouldn't adjust a professionally built plan) I changed one of my curl exercises to protect my elbow/forearm. Here's what I did today:

Biceps Superset/Circuit:

2 Arm DB Curl (x10), Preacher Curl (x10), Cable Hammer Curls with Rope Attachment (x10), and Machine Preacher Curls (x30)...5 sets.
Weight Set 1: 90, 95, 100, 55. Set 2: 90, 95, 100, 55. Set 3: 90, 95, 100, 55. Set 4: 90, 85, 90, 55. Set 5: 80, 85, 90, 55.
This was a great circuit for me. I started out heavier than last week and performed the lifts better too. I died out, but didn't drop below anything I did last week, so the volume was right and I was smart about the weight and kept it where it should be to keep my form.

Close Grip BB Bench Press (5x5) Weight: 185, 185, 195, 195, 185. Not the best, but my form was great and I didn't need the mini breaks I needed last week, and I felt like it was a good exercise.

Triceps Pushdown with Rope Attachment (4x40) Weight: 90, 90, 80, 80. Ten pound increase in the first two sets. That's 80 reps at +10 pounds...

Bench Dips (5xFailure) superset with Hanging Leg Raises (5x15) Dip Reps: 35, 30, 28, 25, 25. Leg Raise Reps: 15, 15, 15, 15, 15. Great dip set for me. SO MUCH BETTER than last week!

Triceps Pushdown with Bar Attachment (4x40) Weight: 90, 90, 90, 90. That's a ten pound increase across the board. Not too shabby.

1 hour basketball tonight at 8pm, I played the entire game (never came out) and the other team ran us up and down the court. Definitely counts as HIIT cardio.

Here's what I ate today:

Pre-Workout: Juggernaut HP (2 scoops orange)...Taste: 9.5, Mixability: 9, Strength: 9, Feeling: 9...I really like the orange. I think it has become my favorite flavor. I also had a single scoop protein shake made with 8 oz skim milk and 5 g creatine.
Post-Workout: Single scoop protein shake made with 8 oz skim milk and 5 g creatine. Multi vitamin and Glutamine.
Breakfast: Yoplait Light yogurt 4 oz.
Mid-Morning: Final Form (2 caps)
Lunch: 10 oz Tuna and 12 oz Crystal Light.
Mid-Afternoon: Double Scoop protein shake made with 8 oz skim milk and 10 oz water, and Final Form (2 caps).
Dinner: 10 oz baked salmon, 1/2 cup wild rice, and 1/2 cup green beans.
Pre-Basketball: Juggernaut HP single scoop.
Bedtime (Post-Basketball): Single Scoop protein shake made with 8 oz skim milk, multi-vitamin, and glutamine.

Pretty good diet today. Low fat again, but that's good considering some of my meals lately haven't been low enough. My macros end up at 280/160/52 (P/C/F). I had a little too much fish today. I didn't know my wife was making salmon tonight when I had tuna for lunch. Not a bad thing, just a little redundant. I boiled 6 eggs tonight, and cooked some chicken breasts so I can add a little variety tomorrow.

I am really looking forward to sleeping in a bit tomorrow morning. Getting a well needed rest day.

[kennknee]

An impressive amount of journalling in here. Looks good my man. Keep workin hard.

[bauercm1]

Day 16

Wednesday...again. So, here were all my excuses this morning when I woke up: I only got 4 hours of sleep, and they were broken up by the baby. I had a mammoth headache that throbbed with my heartbeat. My back is still nagging at me, though I think it is getting better. It's 2am...need I really say more?! It took me about 5 minutes to claw my way out of the sleep I was in, 20 minutes to get my preworkout routine going, and then 10 minutes to get to the gym. But, I WENT. My wife thinks I'm crazy and was trying to sabotage me this morning (which she doesn't do very often, thank heaven) by telling me to take a rest day today. However, I knew that tonight I was going to go play basketball and will be up late again and want to take a rest day tomorrow after two workouts today. So, I did the hardest lift of my life, I lifted my fat butt out of bed and hit the gym. Once I got going things were much better, but my elbow started acting up, so (even though I know I shouldn't adjust a professionally built plan) I changed one of my curl exercises to protect my elbow/forearm. Here's what I did today:

Biceps Superset/Circuit:

2 Arm DB Curl (x10), Preacher Curl (x10), Cable Hammer Curls with Rope Attachment (x10), and Machine Preacher Curls (x30)...5 sets.
Weight Set 1: 90, 95, 100, 55. Set 2: 90, 95, 100, 55. Set 3: 90, 95, 100, 55. Set 4: 90, 85, 90, 55. Set 5: 80, 85, 90, 55.
This was a great circuit for me. I started out heavier than last week and performed the lifts better too. I died out, but didn't drop below anything I did last week, so the volume was right and I was smart about the weight and kept it where it should be to keep my form.

Close Grip BB Bench Press (5x5) Weight: 185, 185, 195, 195, 185. Not the best, but my form was great and I didn't need the mini breaks I needed last week, and I felt like it was a good exercise.

Triceps Pushdown with Rope Attachment (4x40) Weight: 90, 90, 80, 80. Ten pound increase in the first two sets. That's 80 reps at +10 pounds...

Bench Dips (5xFailure) superset with Hanging Leg Raises (5x15) Dip Reps: 35, 30, 28, 25, 25. Leg Raise Reps: 15, 15, 15, 15, 15. Great dip set for me. SO MUCH BETTER than last week!

Triceps Pushdown with Bar Attachment (4x40) Weight: 90, 90, 90, 90. That's a ten pound increase across the board. Not too shabby.

1 hour basketball tonight at 8pm, I played the entire game (never came out) and the other team ran us up and down the court. Definitely counts as HIIT cardio.

Here's what I ate today:

Pre-Workout: Juggernaut HP (2 scoops orange)...Taste: 9.5, Mixability: 9, Strength: 9, Feeling: 9...I really like the orange. I think it has become my favorite flavor. I also had a single scoop protein shake made with 8 oz skim milk and 5 g creatine.
Post-Workout: Single scoop protein shake made with 8 oz skim milk and 5 g creatine. Multi vitamin and Glutamine.
Breakfast: Yoplait Light yogurt 4 oz.
Mid-Morning: Final Form (2 caps)
Lunch: 10 oz Tuna and 12 oz Crystal Light.
Mid-Afternoon: Double Scoop protein shake made with 8 oz skim milk and 10 oz water, and Final Form (2 caps).
Dinner: 10 oz baked salmon, 1/2 cup wild rice, and 1/2 cup green beans.
Pre-Basketball: Juggernaut HP single scoop.
Bedtime (Post-Basketball): Single Scoop protein shake made with 8 oz skim milk, multi-vitamin, and glutamine.

Pretty good diet today. Low fat again, but that's good considering some of my meals lately haven't been low enough. My macros end up at 280/160/52 (P/C/F). I had a little too much fish today. I didn't know my wife was making salmon tonight when I had tuna for lunch. Not a bad thing, just a little redundant. I boiled 6 eggs tonight, and cooked some chicken breasts so I can add a little variety tomorrow.

I am really looking forward to sleeping in a bit tomorrow morning. Getting a well needed rest day.

Man, you are killing it! Love those supersets you are doing! Keep up the hard work.

[thnakd1]

Day 14

Beginning of week 3...two weeks down, 6 pounds down, half-inch lost on my hips, one inch lost on my waist, one inch lost around my chest but one inch gained around my shoulders. I guess that means fat loss, which is supported by a bodyfat measurement of 13% which is down 2%! I feel like those are FANTASTIC results!

I started today with high hopes for kicking ass in the gym, but I wasn't very successful in that department. I got whupped by the weights today. You win some and lose some, I guess, but I was very disappointed in myself this morning for my chest routine. I'm not really sure what happened, but I felt weak and slow and sluggish and just not myself. Hopefully tomorrow will be better. I will pride myself on the fact that, although I wasn't feeling great and wasn't having a good day at the gym, I still went, worked my hardest, did an extra exercise and 20 min on the elliptical above what the prescribed workout was...Here's how things went:

Chinups (4xFailure) Reps: 13, 10, 9, 7. Not great, but not as bad as last week either. Just mediocre and well below where I think I should be.

BB Incline Bench Press (Reps 12, 10, 8, 6) Weight: 165, 165, 175, 175. This was a slight increase, but it was really hard for me. I had to take some mini breaks in the last set to get it, and is one less set than I did last week. I felt terrible after this lift.

Seated Cable Rows (Reps 12, 10, 8, 8, 8) Weight: 170, 190, 190, 190,170. This was an increase this week by 20lbs in the second set, and I did one more set at 190 than last week.

BB Bench Press Med Grip (5x5) Weight: 185, 205, 225, 225, 205. I HATE BENCH PRESSING! I really struggle with it. Something is wrong here, and I don't know what it is. Every time I finish a bench press workout I feel like a loser.

Wide Grip Lat Pulldown (Reps 15, 12, 10, 8) Weight: 170, 190, 190, 190. This was a win for me, I increased my weight all the way across the board.

DB Flyes (5x5) superset with Cable Crunches (5x20) Weight: 160,160,160,150,150; 150,160,160,170,170. This was also an increase for me, and seems silly that I can perform flyes at 160lbs but can only do incline bb bench at 175...I'm at a loss.

20 minutes low intensity cardio for fat burn.

All in all, it wasn't a terrible workout. I will be sore. I just feel like the numbers aren't adding up and like I should be pushing more weight on the bench.

My nutrition was really good today. My macros ended up at 285/210/53 (P/C/F). That includes a shake just before bed. I am going to shoot for an increase of about 20g protein and a decrease of about 10g carbs tomorrow...should be doable. Here's what I ate today:

Pre-Workout: Juggernaut HP Red Raspberry (Taste: 9, Mixability: 9, Pump: 8, Feeling: 9), a single scoop chocolate protein shake made with 8 oz skim milk, 5 g creatine, and with 1/4 cup oats.
Post-Workout: Single Scoop chocolate protein shake made with 8 oz skim milk and 5 g creatine, a Multi-Vitamin, and glutamine.
Breakfast: Yoplait Light Yogurt, Strawberry
Mid-Morning: Final Form (2 caps)
Lunch: Double scoop chocolate protein shake made with 16 oz skim milk, and 3 stalks celery.
Mid-Afternoon: Final Form (2 caps)
Dinner: 2 Pulled Pork tacos on corn tortillas with a dash of cheese and jalapenos.
Bedtime: single scoop chocolate protein shake with 8 oz skim milk and 5 g creatine, a multi-vitamin, and glutamine.

My wife tried to make a Thai peanut chicken salad tonight for dinner that had 40 g protein per serving, and only 20 g carbs. It was NOT good. I had a little bit, but I don't think that peanut butter should be put on broccoli shreds and peas...gross. This is the problem, I want to be healthy and eat healthy, but i detest health food. Maybe if that was made with a sweet and spicy sauce it would have worked, but the peanuts wasn't good. Although, to be fair to her, she liked it a lot, and one of the 5 kids agreed with her. The others, not so much.

Here's to an AWESOME leg day tomorrow...looking to take revenge on the weights.

thast some great measurement changes! You have to admit how much that just makes you want to continue and push on more!

[arachnix]

Day 17

Today was a rest day. I really needed it, though I didn't get the rest I needed. My wife is sick, and that dirty baby will NOT sleep! I got a little over 3 hours of sleep last night...BOO! I'm logging this early so I can get to bed early tonight and hopefully get some good sleep.

Because it was a rest day, I only focused on my nutrition. Here's what I ate today:

Breakfast: 3 servings liquid egg whites with 2 whole eggs scrambled. 1/2 a multigrain bagel with a tsp of butter and tsp of honey. Multi-vitamin and Glutamine.
Mid-Morning: Yoplait Light Peach Yogurt, 4 oz. Final Form (2 caps)
Lunch: 10 oz salmon (leftovers).
Mid-Afternoon: 2 hard boiled eggs, one whole and one just the whites. Final Form (2 caps)
Dinner: One whole chicken breast and 2 cups green salad with one tbsp ranch dressing.
Bedtime: Peanut Butter and Honey sandwich, double scoop protein shake made with 8 oz skim milk and 8 oz water. multi-vitamin and glutamine.

I didn't eat much through the day, so I had to make up some of my calories and macros with a bedtime meal. Not the greatest way to do things, but it worked out, and now I'm ready for bed and NOT starving. All good things. My macros ended at 225/150/85 (P/C/F).

[teamsw]

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