I AM JUGGERNAUT 2014 - Predator665 -

[Predator665]

Hello fellow Juggernauts!

I'm on this fitness journey with everyone and I have just started my challenge today. I have been using the Juggernaut preworkout for a long time but just a couple of days ago I have started using the CycloTren test booster in addition to it. I really have tried other preworkout products before and I really love the Juggernaut HP.

I will be posting my nutrition and workout logs as I go along. I use the My Fitness Pal app on my phone to track my meals. I shoot for six a day at 3420 calories a day. This includes the protein shake that I take at 5 am and then go back to sleep.

I follow the Steve Cook's big man on campus plan, and use the bodyspace app to track it.

In addition to the Juggernaut HP and the CycloTren I take a generic brand B12, multivitamin, potassium, and fish oil capsules.

As I walked in to the gym today, the little hand held BF% device said 19 (I'm pretty sure its way off due to the fact that I drank half a gallon of water within the past 10 min) and the scale made me sad by showing 209lb, a loss of around 6lb within the last week.

- WORKOUT - shoulders

- Dumbbell Shoulder Press
55 lb x 15
65 lb x 15
75 lb x 12
dropset 80x4 70x4 60x4

- Lateral Raise
35 lb x 15
40 lb x 15
45 lb x 13
dropset 50x4 40x4 30x4

- Reverse Machine Flyes
145 lb x 15
145 lb x 15
160 lb x 12
160 lb x 10
145 lb x 12
* this felt like a total cluster****. I was breaking my form on the third set. Need to start lower next time to be able to handle five sets with reps over 12.

- Superset: Standing Front Barbell Raise Over Head / Upright Barbell Row (EZ bar)
- Barbel Raise 40 lb x 12 Upright Row 70 lb x 12
50 lb x 9 70 lb x 12
50 lb x 7 70 lb x 9
* I don't usually do supersets so I have noticed that my endurance is not that great. Will keep an eye out on this in the future.

- Barbell Shrug (Smith Machine, behind the back, no straps)
225 lb x 15
275 lb x 15
315 lb x 12
315 lb x 12
315 lb x 12
* Didn't wanna use straps on this one, I feel like my wrist and hand strength is compromised with them, may use them in the future, because at 315 lb the bar starts slipping out.

Besides my rear deltoids, I feel that my weak point are my calves, so I threw in a few sets to exhaustion on a seated calf raise machine, with 90 lb on it. Did a few sets with heels in and few with heals out, back to back.


- NUTRITION -

Like I mentioned earlier I use the My Fitness Pal app for meal tracking, and I shoot for 3420 calories a day, to maintain. I aim for 200 g of protein and 400 g of carbs a day.

5 am. protein shake - Meal 1

- Meal 2 -
5 boiled egg whites
1 boiled egg whole
1/2 grapefruit
1 cup of dry oatmeal, cup of skim milk, raisins, cinnamon
hot tea

- Meal 3 -
1 banana
1 whey protein shake with water

- Meal 4 -
- Grilled Chicken Breast - one whole
- Wild brown rice - two cups

- Meal 5 -
- Chef Salad with chicken breast
- cup of cottage cheese
- cup of coffee

- Meal 6 -
- 1 banana
- whey protein shake with water

- Meal 7 -

So.... cheat meal at my parent's house. 20 small beef sausages, one meat pie, 12 oz white fish, cup of watermellon, 2 pita breads, bottle of mineral water.

Yeah, so I'm sure I blew right by my 3420 cal goal for the day, but I only do that once a week, and if you ever visit my mom's house, you'd understand


Good luck to all my fellow Juggernauts!!!!



- Predator

[thnakd1]

Welcome to the challenge, I'm subbed in to see what all and how you are doing as well Looks like a great workout plan and meal plan so far!

[ezericw]

Welcome!

Very impressive workout and nutrition goal!

Can't wait to see more!

[JohnButz]

Welcome to the challenge!

[MsMETAL]

Welcome to the challenge. Can't wait to see more of your diet/workout logs. What is your goal weight and BF%?

[shookmusic]

Hey Predator! Welcome to the challenge. This shoulder routine looks pretty amazing, is it ok if I copy and use it? I have shoulders tonight and would love some new stuff.
I like your meal plan, and also like that you had a great cheat meal, I really think that helps to keep us all sane!

[WildBill22]

Hey Predator! Welcome to the challenge. This shoulder routine looks pretty amazing, is it ok if I copy and use it? I have shoulders tonight and would love some new stuff.
I like your meal plan, and also like that you had a great cheat meal, I really think that helps to keep us all sane!

Welcome to the challenge!! Looking forward to following your journey

[melalicious]

Welcome to the challenge! Nice intro, and your nutrition is right on point! Good shoulder workout and recap! Looking forward to following your journey.

[Predator665]

Welcome to the challenge. Can't wait to see more of your diet/workout logs. What is your goal weight and BF%?

Hi MsMETAL,
I plan on competing in my first physique challenge this August. So at 6'2'' I'm looking at maintaining around 210 lb and lowering the BF% down to 7 %. For rught now I'm looking to gain about 10 lb with this challenge so I can do some serious cutting.

What's your opinion on this?

[Predator665]

Hey Predator! Welcome to the challenge. This shoulder routine looks pretty amazing, is it ok if I copy and use it? I have shoulders tonight and would love some new stuff.
I like your meal plan, and also like that you had a great cheat meal, I really think that helps to keep us all sane!

Hi shookmusic,

Absolutely, the shoulders really burned at the end of this day. I got it directly from bodybuilding.com, it's the Big Man on Campus plan by Steve Cook. Check it out, it also had tons of useful videos.

Have fun and let me know how you feel about the plan

[Predator665]

Welcome to the challenge!! Looking forward to following your journey

Thanks bud!

[Predator665]

Welcome to the challenge! Nice intro, and your nutrition is right on point! Good shoulder workout and recap! Looking forward to following your journey.

Hi melalicious,

Thank you, I plan on keeping it up daily and in the same format.

[Predator665]

Welcome to the challenge!

Thanks man, really excited about it!!!

[balls2dawalls]

Welcome to the challenge. It's a smart man to recognize that one lifts with muscle and not pride. Form over weight is important to avoid injuries and build solid muscle.

Good luck in the challenge ad with all your goals!

Hello fellow Juggernauts!

I'm on this fitness journey with everyone and I have just started my challenge today. I have been using the Juggernaut preworkout for a long time but just a couple of days ago I have started using the CycloTren test booster in addition to it. I really have tried other preworkout products before and I really love the Juggernaut HP.

I will be posting my nutrition and workout logs as I go along. I use the My Fitness Pal app on my phone to track my meals. I shoot for six a day at 3420 calories a day. This includes the protein shake that I take at 5 am and then go back to sleep.

I follow the Steve Cook's big man on campus plan, and use the bodyspace app to track it.

In addition to the Juggernaut HP and the CycloTren I take a generic brand B12, multivitamin, potassium, and fish oil capsules.

As I walked in to the gym today, the little hand held BF% device said 19 (I'm pretty sure its way off due to the fact that I drank half a gallon of water within the past 10 min) and the scale made me sad by showing 209lb, a loss of around 6lb within the last week.

- WORKOUT - shoulders

- Dumbbell Shoulder Press
55 lb x 15
65 lb x 15
75 lb x 12
dropset 80x4 70x4 60x4

- Lateral Raise
35 lb x 15
40 lb x 15
45 lb x 13
dropset 50x4 40x4 30x4

- Reverse Machine Flyes
145 lb x 15
145 lb x 15
160 lb x 12
160 lb x 10
145 lb x 12
* this felt like a total cluster****. I was breaking my form on the third set. Need to start lower next time to be able to handle five sets with reps over 12.

- Superset: Standing Front Barbell Raise Over Head / Upright Barbell Row (EZ bar)
- Barbel Raise 40 lb x 12 Upright Row 70 lb x 12
50 lb x 9 70 lb x 12
50 lb x 7 70 lb x 9
* I don't usually do supersets so I have noticed that my endurance is not that great. Will keep an eye out on this in the future.

- Barbell Shrug (Smith Machine, behind the back, no straps)
225 lb x 15
275 lb x 15
315 lb x 12
315 lb x 12
315 lb x 12
* Didn't wanna use straps on this one, I feel like my wrist and hand strength is compromised with them, may use them in the future, because at 315 lb the bar starts slipping out.

Besides my rear deltoids, I feel that my weak point are my calves, so I threw in a few sets to exhaustion on a seated calf raise machine, with 90 lb on it. Did a few sets with heels in and few with heals out, back to back.


- NUTRITION -

Like I mentioned earlier I use the My Fitness Pal app for meal tracking, and I shoot for 3420 calories a day, to maintain. I aim for 200 g of protein and 400 g of carbs a day.

5 am. protein shake - Meal 1

- Meal 2 -
5 boiled egg whites
1 boiled egg whole
1/2 grapefruit
1 cup of dry oatmeal, cup of skim milk, raisins, cinnamon
hot tea

- Meal 3 -
1 banana
1 whey protein shake with water

- Meal 4 -
- Grilled Chicken Breast - one whole
- Wild brown rice - two cups

- Meal 5 -
- Chef Salad with chicken breast
- cup of cottage cheese
- cup of coffee

- Meal 6 -
- 1 banana
- whey protein shake with water

- Meal 7 -

So.... cheat meal at my parent's house. 20 small beef sausages, one meat pie, 12 oz white fish, cup of watermellon, 2 pita breads, bottle of mineral water.

Yeah, so I'm sure I blew right by my 3420 cal goal for the day, but I only do that once a week, and if you ever visit my mom's house, you'd understand


Good luck to all my fellow Juggernauts!!!!



- Predator

[kconnell]

Welcome to the challenge! Cyclo Tren is a great choice,

[MsMETAL]

Hi MsMETAL,
I plan on competing in my first physique challenge this August. So at 6'2'' I'm looking at maintaining around 210 lb and lowering the BF% down to 7 %. For rught now I'm looking to gain about 10 lb with this challenge so I can do some serious cutting.

What's your opinion on this?

You're looking pretty lean already. I have a friend in his three month cutting phase right now and he was trying to put on some weight before hand as well. Sounds like you have a good plan set, both dieting and workouts, to accomplish that.

[jessedeann]

Wow! Your log is on point!!!!! Keep up the great work :-)

[Predator665]

Day Two of the 90 day challenge!

Figured out that keeping track of my workouts by writing a note on my phone and emailing it to myself makes things easy and cuts time. With that said, here goes:

1/27/14 Log

Incline barbel
Warmup -
135x15
Working sets -
185x10
225x5
185x4
135x10
*very short rest periods. Didn't really feel it, got tired really quickly.

- Flat Bench -
135x12
185x6
225x3
*failed on each set. Didn't feel strong at all. Maybe the fact that I haven't taken a rest day after 5 days in a row of training, is catching up with me.

- Dumbbell incline flys
45x12
50x8
50x9
*minimal rest

- Decline barbell
135x12
185x6
*Far from my favorite exercise. I get headaches from it every single time

- Pec fly machine
130x12
145x10
160x10
*We Decided to drop the seat to the floor and do these while standing up with ass off the back rest. This way there is no way to cheat by leaning forward. Really like these!

So my buddy and I couldn't agree if we should do the chest and triceps like the Steve Cook plan does, or should we do Chest and biceps like in the Dorian Yates plan that he follows. So we did an insane set of supersets of both. I want to mention that there was no rest at all in any of these exercises. We just kept switching up, he does the biceps while I do triceps and back at the next set right away. I can barely type this report, 3 hours later

ARMS
Superset
- Incline dumbbell curls / EZ bar scull crushers
30x10. 70x12
35x10. 80x12
35x10. 80x12

Superset
- Dumbbell kickbacks / preacher curl machine
30x12. 50x12
30x12. 75x10
35x12. 100x6

Superset
- overhead rope triceps extension / EZ bar biceps curl
52.5x12. 52.5x12
42.5x12 62.5 x 12
47.5 x 10 62.5 x 10

- rope biceps curls / EZ bar triceps push down
52.5x12. 62.5x12
52.5x10. 82.5x10

Hammer curls / Dip machine
30x12. 180x12
35x10. 230x9
30x10. 180x12
35x10. 180x12

I had a hard time driving home after today's workout. Only Juggernaut HP could help finish a day like this

Nutrition was great too.

Breakfast - 801 calories
Two packets of Raisin and Nuts Oatmeal, Banana, and an Orange, whey

Lunch - 1192 calories
Perdue breaded chicken 12oz, steamed veggies mix, 4 dinner rolls, Grapefruit

Snacks 3 and 4 - 185 calories
Breakstone Low fat cottage cheese 4 oz, Banana

Dinner - 1245 calories
Italian sub, 2 scoops of whey, 1 cup of almond milk, banana.

390 g of carbs, 240 g of protein, and only 71 g of fat! Oh and 434% of daily requirement of vitamin C, which is not a bad idea when everyone else is catching a cold
All in all, 3423 calories, 3 calories over the 3420 goal!!! I am super happy with that lol.

I hope everyone is having a Juggernaut day and please tell me what do you think about the nutrition and workout breakdown.
And I am super excited and impressed by everyone's participation and support!

Oh, and a Photo showing how I felt about today's workout at the end:


-Predator-

[davorfetahovic]

Awesome stuff! Keep as many logs for both your workouts and your diet because they will prove to be vital when you look to tweak and make adjustments years from now. Keep us the hard work, I am rooting for you.

[Predator665]

Thanks Davor!

It's really nice to see friends from every day life come out and support
Few bit true friends are always there for each other!
Ran into few more guys today who promised to follow the log, expecting their comments soon

Thank you all!

[Credz]

In on some greatness

[jwpro]

Hey Bro. Just wanted to stop by and tell what a great job you're doing. Keep it up in the gym and thanks for all your motivation. It's great to be in this contest with you. Get "ALL THOSE GAINS!!!" Lol

[jwpro]

Hello fellow Juggernauts!

I'm on this fitness journey with everyone and I have just started my challenge today. I have been using the Juggernaut preworkout for a long time but just a couple of days ago I have started using the CycloTren test booster in addition to it. I really have tried other preworkout products before and I really love the Juggernaut HP.

I will be posting my nutrition and workout logs as I go along. I use the My Fitness Pal app on my phone to track my meals. I shoot for six a day at 3420 calories a day. This includes the protein shake that I take at 5 am and then go back to sleep.

I follow the Steve Cook's big man on campus plan, and use the bodyspace app to track it.

In addition to the Juggernaut HP and the CycloTren I take a generic brand B12, multivitamin, potassium, and fish oil capsules.

As I walked in to the gym today, the little hand held BF% device said 19 (I'm pretty sure its way off due to the fact that I drank half a gallon of water within the past 10 min) and the scale made me sad by showing 209lb, a loss of around 6lb within the last week.

- WORKOUT - shoulders

- Dumbbell Shoulder Press
55 lb x 15
65 lb x 15
75 lb x 12
dropset 80x4 70x4 60x4

- Lateral Raise
35 lb x 15
40 lb x 15
45 lb x 13
dropset 50x4 40x4 30x4

- Reverse Machine Flyes
145 lb x 15
145 lb x 15
160 lb x 12
160 lb x 10
145 lb x 12
* this felt like a total cluster****. I was breaking my form on the third set. Need to start lower next time to be able to handle five sets with reps over 12.

- Superset: Standing Front Barbell Raise Over Head / Upright Barbell Row (EZ bar)
- Barbel Raise 40 lb x 12 Upright Row 70 lb x 12
50 lb x 9 70 lb x 12
50 lb x 7 70 lb x 9
* I don't usually do supersets so I have noticed that my endurance is not that great. Will keep an eye out on this in the future.

- Barbell Shrug (Smith Machine, behind the back, no straps)
225 lb x 15
275 lb x 15
315 lb x 12
315 lb x 12
315 lb x 12
* Didn't wanna use straps on this one, I feel like my wrist and hand strength is compromised with them, may use them in the future, because at 315 lb the bar starts slipping out.

Besides my rear deltoids, I feel that my weak point are my calves, so I threw in a few sets to exhaustion on a seated calf raise machine, with 90 lb on it. Did a few sets with heels in and few with heals out, back to back.


- NUTRITION -

Like I mentioned earlier I use the My Fitness Pal app for meal tracking, and I shoot for 3420 calories a day, to maintain. I aim for 200 g of protein and 400 g of carbs a day.

5 am. protein shake - Meal 1

- Meal 2 -
5 boiled egg whites
1 boiled egg whole
1/2 grapefruit
1 cup of dry oatmeal, cup of skim milk, raisins, cinnamon
hot tea

- Meal 3 -
1 banana
1 whey protein shake with water

- Meal 4 -
- Grilled Chicken Breast - one whole
- Wild brown rice - two cups

- Meal 5 -
- Chef Salad with chicken breast
- cup of cottage cheese
- cup of coffee

- Meal 6 -
- 1 banana
- whey protein shake with water

- Meal 7 -

So.... cheat meal at my parent's house. 20 small beef sausages, one meat pie, 12 oz white fish, cup of watermellon, 2 pita breads, bottle of mineral water.

Yeah, so I'm sure I blew right by my 3420 cal goal for the day, but I only do that once a week, and if you ever visit my mom's house, you'd understand


Good luck to all my fellow Juggernauts!!!!



- Predator

Yeah, so I'm probably a little late to be a part of the welcome committee, but welcome anyway. I'm looking forward to hearing from you and reading your posts. Seems like there is a lot I can learn from you; esp. on the nutrition side of things as you are already in great shape. Keep up the good work and please post often. I really enjoys reading this one.

Thanks,
Deadbolt (jwpro)

[jwpro]

Day Two of the 90 day challenge!

Figured out that keeping track of my workouts by writing a note on my phone and emailing it to myself makes things easy and cuts time. With that said, here goes:

1/27/14 Log

Incline barbel
Warmup -
135x15
Working sets -
185x10
225x5
185x4
135x10
*very short rest periods. Didn't really feel it, got tired really quickly.

- Flat Bench -
135x12
185x6
225x3
*failed on each set. Didn't feel strong at all. Maybe the fact that I haven't taken a rest day after 5 days in a row of training, is catching up with me.

- Dumbbell incline flys
45x12
50x8
50x9
*minimal rest

- Decline barbell
135x12
185x6
*Far from my favorite exercise. I get headaches from it every single time

- Pec fly machine
130x12
145x10
160x10
*We Decided to drop the seat to the floor and do these while standing up with ass off the back rest. This way there is no way to cheat by leaning forward. Really like these!

So my buddy and I couldn't agree if we should do the chest and triceps like the Steve Cook plan does, or should we do Chest and biceps like in the Dorian Yates plan that he follows. So we did an insane set of supersets of both. I want to mention that there was no rest at all in any of these exercises. We just kept switching up, he does the biceps while I do triceps and back at the next set right away. I can barely type this report, 3 hours later

ARMS
Superset
- Incline dumbbell curls / EZ bar scull crushers
30x10. 70x12
35x10. 80x12
35x10. 80x12

Superset
- Dumbbell kickbacks / preacher curl machine
30x12. 50x12
30x12. 75x10
35x12. 100x6

Superset
- overhead rope triceps extension / EZ bar biceps curl
52.5x12. 52.5x12
42.5x12 62.5 x 12
47.5 x 10 62.5 x 10

- rope biceps curls / EZ bar triceps push down
52.5x12. 62.5x12
52.5x10. 82.5x10

Hammer curls / Dip machine
30x12. 180x12
35x10. 230x9
30x10. 180x12
35x10. 180x12

I had a hard time driving home after today's workout. Only Juggernaut HP could help finish a day like this

Nutrition was great too.

Breakfast - 801 calories
Two packets of Raisin and Nuts Oatmeal, Banana, and an Orange, whey

Lunch - 1192 calories
Perdue breaded chicken 12oz, steamed veggies mix, 4 dinner rolls, Grapefruit

Snacks 3 and 4 - 185 calories
Breakstone Low fat cottage cheese 4 oz, Banana

Dinner - 1245 calories
Italian sub, 2 scoops of whey, 1 cup of almond milk, banana.

390 g of carbs, 240 g of protein, and only 71 g of fat! Oh and 434% of daily requirement of vitamin C, which is not a bad idea when everyone else is catching a cold
All in all, 3423 calories, 3 calories over the 3420 goal!!! I am super happy with that lol.

I hope everyone is having a Juggernaut day and please tell me what do you think about the nutrition and workout breakdown.
And I am super excited and impressed by everyone's participation and support!

Oh, and a Photo showing how I felt about today's workout at the end:


-Predator-

Dude, This was great. Love the superset stuff. I feel like I'm a machine when I do supersets. Really gets and keeps me focused and I get t he best feeling of a workout when I get in the "ZONE" if you know what I mean. Great job Bro.

[asfdragpn]

Welcome to the challenge man!

[kennknee]

Once you get to 50 total posts (in your own thread and others) you can use BBcode to embed photos in your log instead of just attaching them. It adds lots of visual appeal to your thread.

[bauercm1]

Welcome to Challenge!

Workout looks impressive.

[cdenny8234]

Keep up the great work

I used cyclo tren last year and I loved the stuff seemed to work great.

I also use my fitness pal app to track my nutrition it has worked wonders for me in cutting when I need to!!!!!!!!

[bauercm1]

Day Two of the 90 day challenge!

Figured out that keeping track of my workouts by writing a note on my phone and emailing it to myself makes things easy and cuts time. With that said, here goes:

1/27/14 Log

Incline barbel
Warmup -
135x15
Working sets -
185x10
225x5
185x4
135x10
*very short rest periods. Didn't really feel it, got tired really quickly.

- Flat Bench -
135x12
185x6
225x3
*failed on each set. Didn't feel strong at all. Maybe the fact that I haven't taken a rest day after 5 days in a row of training, is catching up with me.

- Dumbbell incline flys
45x12
50x8
50x9
*minimal rest

- Decline barbell
135x12
185x6
*Far from my favorite exercise. I get headaches from it every single time

- Pec fly machine
130x12
145x10
160x10
*We Decided to drop the seat to the floor and do these while standing up with ass off the back rest. This way there is no way to cheat by leaning forward. Really like these!

So my buddy and I couldn't agree if we should do the chest and triceps like the Steve Cook plan does, or should we do Chest and biceps like in the Dorian Yates plan that he follows. So we did an insane set of supersets of both. I want to mention that there was no rest at all in any of these exercises. We just kept switching up, he does the biceps while I do triceps and back at the next set right away. I can barely type this report, 3 hours later

ARMS
Superset
- Incline dumbbell curls / EZ bar scull crushers
30x10. 70x12
35x10. 80x12
35x10. 80x12

Superset
- Dumbbell kickbacks / preacher curl machine
30x12. 50x12
30x12. 75x10
35x12. 100x6

Superset
- overhead rope triceps extension / EZ bar biceps curl
52.5x12. 52.5x12
42.5x12 62.5 x 12
47.5 x 10 62.5 x 10

- rope biceps curls / EZ bar triceps push down
52.5x12. 62.5x12
52.5x10. 82.5x10

Hammer curls / Dip machine
30x12. 180x12
35x10. 230x9
30x10. 180x12
35x10. 180x12

I had a hard time driving home after today's workout. Only Juggernaut HP could help finish a day like this

Nutrition was great too.

Breakfast - 801 calories
Two packets of Raisin and Nuts Oatmeal, Banana, and an Orange, whey

Lunch - 1192 calories
Perdue breaded chicken 12oz, steamed veggies mix, 4 dinner rolls, Grapefruit

Snacks 3 and 4 - 185 calories
Breakstone Low fat cottage cheese 4 oz, Banana

Dinner - 1245 calories
Italian sub, 2 scoops of whey, 1 cup of almond milk, banana.

390 g of carbs, 240 g of protein, and only 71 g of fat! Oh and 434% of daily requirement of vitamin C, which is not a bad idea when everyone else is catching a cold
All in all, 3423 calories, 3 calories over the 3420 goal!!! I am super happy with that lol.

I hope everyone is having a Juggernaut day and please tell me what do you think about the nutrition and workout breakdown.
And I am super excited and impressed by everyone's participation and support!

Oh, and a Photo showing how I felt about today's workout at the end:


-Predator-

Wow, I am taking notes on how to write detailed log...nice job!

[Predator665]

Day 3

Hey everyone! I hope your challenge is going great.

My day started well, 8 hours of sleep, woke up 2 hours before I needed to be at work, made a full breakfast and ate it while reading the copy of the Train magazine that was sent to me with my last order from bodybuilding.com. My arms were still very sore from last night though.

Hit the gym at 8 pm today and followed my standard Dorian Yates "Blood and Guts" back routine. I track my workouts with the Jefit app on my phone and since I was sore and had no spotter today, I stuck to the weight that it was showing from my last workout. Did pick up a few extra reps on some, still trying to up the volume of my workout.

Didn't think I was gonna have energy to workout today, so I mixed my Juggernaut HP half an hour before the work was over, and by the time I got into my car it was Beast Mode!

BACK DAY:

- Dumbbell Overhead Pullovers
75x15 warmup set
Two sets to failure:
90x12
100x12
*felt really good about these. Triceps started giving out, as expected but I did make sure to squeeze my pecs at the end of the extension. Kai Greene uses these as a chest workout, so I decided that incorporating this part cant hurt.

- Close grip front lat cable pulldown
160x12
175x10
*really focused on the squeeze on this one. Decided to wear straps since my grip wasn't there today. Did them with great form.

- One arm dumbbell rows
100x12
100x12
*Never thought that I would be upset that the dumbbells in my gym "Only" go up to 100 lb

- Cable seated row
145x12
160x12
*did these also with straps, and they felt very good. This is one of the exercises where I was able to up the reps since the last time.

Usually I do the deadlifts on the back day too but I decided to skip them this week. I tried to go for the 495 lb last time and failed half way up, so I will wait couple of weeks till I do them again, and stick to lower weight and focus on form.

After the back workout I hit the stair master for 30 min. We have the one that looks like an escalator and I tried it out for the first time, I'm starting to do cardio again after the bulking season. I definitely recommend this machine if you have access to it, it's a lot of fun, even if it looks a bit intimidating at first.


NUTRITION:

- Breakfast:
Quaker oatmeal 3 packets, an orange, a banana, an apple and a whey protein shake with water.

- Lunch:
Jack Daniels pulled beef, 5 wheat dinner rolls, 1.5 cups of mashed potatoes, 1 cup of raspberries

- Snacks:
4 bananas, whey protein shake with water, cup of cottage cheese

- Dinner:
can of sardines and a can of red salmon

In all, a total of 70 g of fat, 193 g protein, 516 g of carbs. A total of 3,534 calories, 114 over goal. I'm ok with being over goal today on calories, I did cardio for the first time this year, but it was low on protein, so I'll have a shake before bed.


I hope everyone else had an awesome day, and I wish you Juggernauts all the best!!!


-Predator-