Juggernaut Challenge 2014 - jaxsoncty

[jaxsoncty]

Back and Biceps today

Close Grip Pulldown - 2 sets of 15, 4 working sets of 8-12
Bent Over Row - 4 sets of 10-12
Wide Grip Pulldowns 3 sets of 10 superset with Reverse Grip Pulldowns 3 sets x 6-8
One Arm Row - 3 sets of 10
Biceps:
EZ Bar Curl - 4 sets x 12-15
Concentration Curls - 3 sets x 10-12
Rope Cable Curl - 3 sets x 8-10

Mini Cardio Circuit:
5 rounds of
Bike - 1 min
Heavy Bag work - 1 min
30 sec break

[xmanmike22]

Back and Biceps today

Close Grip Pulldown - 2 sets of 15, 4 working sets of 8-12
Bent Over Row - 4 sets of 10-12
Wide Grip Pulldowns 3 sets of 10 superset with Reverse Grip Pulldowns 3 sets x 6-8
One Arm Row - 3 sets of 10
Biceps:
EZ Bar Curl - 4 sets x 12-15
Concentration Curls - 3 sets x 10-12
Rope Cable Curl - 3 sets x 8-10

Mini Cardio Circuit:
5 rounds of
Bike - 1 min
Heavy Bag work - 1 min
30 sec break

Nice work!

[deleonr1]

Back and Biceps today

Close Grip Pulldown - 2 sets of 15, 4 working sets of 8-12
Bent Over Row - 4 sets of 10-12
Wide Grip Pulldowns 3 sets of 10 superset with Reverse Grip Pulldowns 3 sets x 6-8
One Arm Row - 3 sets of 10
Biceps:
EZ Bar Curl - 4 sets x 12-15
Concentration Curls - 3 sets x 10-12
Rope Cable Curl - 3 sets x 8-10

Mini Cardio Circuit:
5 rounds of
Bike - 1 min
Heavy Bag work - 1 min
30 sec break

Throwing the heavy bag work in there is a great form of cardio! Do you use wraps when you do or no?

[GymGirl38]

Heavy bag work sound like fun! ~Erin

[Credz]

Get it done today!

[jaxsoncty]

Throwing the heavy bag work in there is a great form of cardio! Do you use wraps when you do or no?

I use wristwrap mma gloves. They work great. I had a time when I wanted to join mma, but couldn't find anything local. I live in a very small town and the closest one was over an hour away so I bought the heavy bag and gloves instead.

[Lanithroe]

Bag work sounds fun bro! Keep posting strong!

[deleonr1]

I use wristwrap mma gloves. They work great. I had a time when I wanted to join mma, but couldn't find anything local. I live in a very small town and the closest one was over an hour away so I bought the heavy bag and gloves instead.

Too bad there isn't an mma gym closer to you...the way you're killing your workouts you'd probably be beast in the ring!

[jaxsoncty]

1.5 scoops of Juggernaut 30 min before workout. 10/10 for focus and energy. I was very energetic and excited for today's legs/shoulders/abs/cardio.
Legs:
2 warmup sets of leg extension x 20 with running in place
Squats - 2 warmups x 15-20, 4 working sets of 8-12
Leg Curl - 4 sets of 6-10 with 30 second jump lunges between sets
Leg Extension - 3 sets with 30 second kettlebell swings between sets
Shoulders:
Shoulder Press - 4 sets of 8-12 with 30 seconds medicine ball slams between sets
Superset of:
Rear Delt and Side Raise - 3 sets x 10
Superset of:
Dumbbell Shrug and Calf raise - 3 sets of 12-15
Ab & Cardio Circuit
1 min of ground and pound on heavy bag. I did punches, elbows, knees, etc
30 sec Russian Twist
30 sec Reverse Crunch
30 break
1 min ground and pound
30 sec Jackknife
30 sec Oblique Crunch
break
1 min G&P
30 sec Ab Rollout
30 sec Plank
break
1 min G&P
30 sec Toes to Bar
30 sec bicycle crunch

I felt great after today's workout. Tomorrow is my long day at work so I'm not sure if it will be my off day.

[jaxsoncty]

Too bad there isn't an mma gym closer to you...the way you're killing your workouts you'd probably be beast in the ring!

Yeah. It's something I've always been interested in. I actually did call a gym and am getting a free tour on Wednesday. I'm going to see if we can work something out because there'd be no way I could rationalize driving that far 5 days a week. Maybe I can start on just going 1-2 days a week and see about a price break. I love living in small towns but it does have it's drawbacks. The good thing is there is no fast food restaurants close.

[deleonr1]

Yeah. It's something I've always been interested in. I actually did call a gym and am getting a free tour on Wednesday. I'm going to see if we can work something out because there'd be no way I could rationalize driving that far 5 days a week. Maybe I can start on just going 1-2 days a week and see about a price break. I love living in small towns but it does have it's drawbacks. The good thing is there is no fast food restaurants close.

What? no McDonald's? Is that even possible haha

Seriously though, I hope they can cut you some kind of deal that works for you. I've been interested in MMA as well but couldn't justify the price they charge over here. It's just as expensive as Crossfit and that's like $180 a month!

[GymGirl38]

Get it done today!

Love this!!

[Credz]

Way to get it done yesterday! I love that Ab & Cardio circuit! Looks nice!

[ZacK1313]

*** Juggernaut Nation ***
Today begins another week of greatness, I'm ready to build my legacy... ARE YOU???

[sully_12]

1.5 scoops of Juggernaut 30 min before workout. 10/10 for focus and energy. I was very energetic and excited for today's legs/shoulders/abs/cardio.
Legs:
2 warmup sets of leg extension x 20 with running in place
Squats - 2 warmups x 15-20, 4 working sets of 8-12
Leg Curl - 4 sets of 6-10 with 30 second jump lunges between sets
Leg Extension - 3 sets with 30 second kettlebell swings between sets
Shoulders:
Shoulder Press - 4 sets of 8-12 with 30 seconds medicine ball slams between sets
Superset of:
Rear Delt and Side Raise - 3 sets x 10
Superset of:
Dumbbell Shrug and Calf raise - 3 sets of 12-15
Ab & Cardio Circuit
1 min of ground and pound on heavy bag. I did punches, elbows, knees, etc
30 sec Russian Twist
30 sec Reverse Crunch
30 break
1 min ground and pound
30 sec Jackknife
30 sec Oblique Crunch
break
1 min G&P
30 sec Ab Rollout
30 sec Plank
break
1 min G&P
30 sec Toes to Bar
30 sec bicycle crunch

I felt great after today's workout. Tomorrow is my long day at work so I'm not sure if it will be my off day.

Active rest is tough and that Ab circuit looks crazy brutal, good work!

[jaxsoncty]

I took yesterday off and got back at it today.
Warm-up of 3 min. on elliptical.
Back:
High Row - 96 x 20, 144 x15, 4 working sets of 204 x 8-10 with 30 second jumping jacks between sets
Seated Row - 3 sets of 225 x 6-9 with 30 second dumbbell cleans between sets
Reverse Grip Pulldown - 3 sets of 205 x 8-12 with 1 min treadmill at 8 mph
Incline Dumbbell Curl - 20 x 10, 25 x 10, 25x9 with 30 second alternating shoulder press between sets
Concentration Curls - 3 sets of 40x6-9, with AMRAP Pullups
Cable Hammer Curl - 3 sets of 75 x 10 with 10 weighted ab crunch between sets

3 rounds of:
Medicine Ball Twists on Low Roman Chair x 30
Low Roman Chair Situps x 15
High Roman Chair Knee Raise x 15

[GymGirl38]

Gentle reminder...don't forget to log your supplements and meals! SO easy to forget because we are so excited about our workouts. ~Erin

[teamsw]

************** JOESWAT, THE ORIGINAL JUGGERNAUT *************
~TOPIC OF THE DAY IS~
”EATING RIGHT FOR THE APPROPRIATE TRAINING REGIMENT IS THE ONLY WAY TO SUCCEEDING"

As I read the logs I have come across many juggernauts eating the wrong foods at the wrong time of day or not enough food/macros for their specific training regiment goal, therefore here is some helpful information;

Fueling your body adequately is one of the most important aspect for your fitness success, failing to do so, your results will suffer... Eating before you exercise gives you the necessary energy to work out; eating after you exercise helps you restore your body’s needed resources from the training. However, you can’t just consume mindless calories. You need to pay attention to what you are putting into your body if you want the benefits from your hard earned work. This is what happens to your body when you are done with an intense exercise regiment immediately your body is working to repairing any damage, such as microscopic tears in your muscles from weight lifting. AGAIN … In order for your body to repair itself, you need to give it the correct tools. Food; It provides us with our Protein, amino acids, vitamins, minerals, and anti-oxidants.

* NOTE; What and how much you eat should be determined by your training regiment goal. The Proper and the right amount of nutrition lets you meet your goals and recovery more quickly. Skipping a single meal is not recommended because it will interfere with the healing progress.

- Train hard, train smart, train safe, train to be the next Juggernaut......Im here if you need me

**Free training/dieting/nutritional tips and advise to all juggernauts, im here to help;http://forum.bodybuilding.com/showth...hp?t=142169941
Join my face book for fitness news/facts..
http://www.********.com/JoeSwatPalumbo

Joe Palumbo
ifbb pro

[jaxsoncty]

Gentle reminder...don't forget to log your supplements and meals! SO easy to forget because we are so excited about our workouts. ~Erin

Will do. Thanks!

[jaxsoncty]

Food journal for March 4th.

I did not reach my targets yesterday, but I suppose it's better to be a little under than a little over. Just wasn't that hungry.
Breakfast:
1 cup oatmeal/1 banana
Snack:
Protein Shake
Lunch:
8 oz. skinless chicken breast
mixed greens salad and dressing
Snack:
plain Greek yogurt with honey
Dinner:
Salmon
Broccoli

Calories - 1604 (205 g protein, 133 g carbs, 28 g fats)

Supplements used:
Final Form - 2 capsules before breakfast and before dinner
Juggernaut - 30 min preworkout
Protein & creatine - 10-15 min post workout

[thnakd1]

Heavy bag work is definitely a GREAT way for some cardio! I havent been in using mine too much but it is in the works for my cut. I'm subbed in here now... Looking forward to the log!

[jaxsoncty]

Chest and Triceps today. This morning I took my Final Form before my oatmeal and cup of pineapple. 40 minutes before my workout I took my Juggernaut Orange. Flavor is getting better each time I take it. focus/energy/taste all a 9 + for me.

Warm-up of 2 sets of push-ups
Cable Bench Press - 84x20, 120x15, 168x15, 192x12, 204x10, 216x8
Incline Dumbbell Press - 4 sets of 50x10
Cable Fly - 3 sets of 156 x12
Decline Cable Fly - 3 sets of 100 (50 lbs per side) x 8-12
Incline Dumbbell Fly with Close Grip Tricep Dumbbell Press - 3 sets of 25 x 8-10 each. I did an incline fly followed by a close grip bench, back to fly, etc...
Rope Tricep Pushdown - 110x12, 120x10, 130x8, 140x5. I was shooting for 6 reps on the last set but I couldn't get it completely down.
Overhead Rope Extension - 3 sets of 80 x12

I did not do any cardio today. I am going to go visit an mma gym tonight so I wasn't sure if I'd actually get to train or not. I wanted to be someone fresh if I did.

[jaxsoncty]

Heavy bag work is definitely a GREAT way for some cardio! I havent been in using mine too much but it is in the works for my cut. I'm subbed in here now... Looking forward to the log!

Yes it is and it's fun! I am visiting an mma gym tonight so I may incorporate it even more.

[jaxsoncty]

Calories for March 5th
Breakfast:
Oatmeal & Pineapple
Snack:
Protein Shake
Lunch:
Chicken Wrap & Salad
Snack:
Greek Yogurt
Dinner:
Pork Tenderloin & Broccoli
Totals were 1667 calories - 197 g protein, 150 g carbs, 31 g fats

[jaxsoncty]

Just got done with my workout. I decided to superset legs and shoulders today. I also ended with just a nice 1 mile jog on the treadmill. Here was my workout
Warm-up - 2 sets of body weight squats and shoulder pushups
Superset 1:
Leg Press - 200x20, 260x15, 360x12, 380x9, 420x7
Dumbbell Shoulder Press - 15x20, 30x15, 50x8, 50x8, 50x7
Superset 2:
Leg Curl - 4 sets of 108 x 10
Side & Front Raise - 2 sets each of 15x12
Superset 3:
Leg Extension - 3 sets of 156 x 12-15
Rear Delt - 3 sets of 25 x 10-12
Superset 4:
Calf Raise - 3 sets of 420 x 10
Dumbbell Shrug - 3 sets of 50 x 15

1 mile jog. I kept the treadmill between 6-8 mph until I reached a mile. 5 minute cool down on treadmill. All and all a good and quick workout. I took my orange Juggernaut 30 min preworkout and was ready to roll.

[deleonr1]

Just got done with my workout. I decided to superset legs and shoulders today. I also ended with just a nice 1 mile jog on the treadmill. Here was my workout
Warm-up - 2 sets of body weight squats and shoulder pushups
Superset 1:
Leg Press - 200x20, 260x15, 360x12, 380x9, 420x7
Dumbbell Shoulder Press - 15x20, 30x15, 50x8, 50x8, 50x7
Superset 2:
Leg Curl - 4 sets of 108 x 10
Side & Front Raise - 2 sets each of 15x12
Superset 3:
Leg Extension - 3 sets of 156 x 12-15
Rear Delt - 3 sets of 25 x 10-12
Superset 4:
Calf Raise - 3 sets of 420 x 10
Dumbbell Shrug - 3 sets of 50 x 15

1 mile jog. I kept the treadmill between 6-8 mph until I reached a mile. 5 minute cool down on treadmill. All and all a good and quick workout. I took my orange Juggernaut 30 min preworkout and was ready to roll.

I bet your legs were feeling like jello!!! Way to bang out that run after doing legs

[Lanithroe]

Food log looks good bro! Keep it up. The work outs also look great. Do you do any sparing at all?

[kconnell]

Good overall routine.

Orange JHP. Ah....

[jaxsoncty]

Food log looks good bro! Keep it up. The work outs also look great. Do you do any sparing at all?

No I haven't. Just the heavy bag right now.

[jaxsoncty]

I bet your legs were feeling like jello!!! Way to bang out that run after doing legs

They were a little shaky, but I didn't get my cardio in yesterday.