Bronsononson's 12 week transformation - Juggernaut Contest (CHECK OUT THE VIDEO!)

[Bronsononson]

Hey everyone! Thanks for checking out my log! I will be posting everyday or as often as I can as well as posting videos on my progress. I've got 12 weeks to get it done, so lets do it!

>>>>Make sure to watch the video in 1080p!!

[corcorbc]

Nice intro and welcome to the club. Looking forward to your posts beginning Monday

[WildBill22]

Hey Bro - Welcome to the JUGGERNAUT family. Looking forward to following your progress. Prepare yourself for an awesome journey!!

[Credz]

Welcome and Sub'd!

[Bronzebird]

Reputation points for the videos!

So in the AVI is that a picture for the Basketball and Football team? Brute strength bro...



I think you have the better workout partner in the AVI...

[mtfx]

how about an intro to yourself, and your training approach! I love seeing how juggernauts train and what they do to bring 100%

[ironpump22]

how about an intro to yourself, and your training approach! I love seeing how juggernauts train and what they do to bring 100%

Agree with this!! Haha welcome dud, the name's Jon or I suppose you can refer to me as ironpump. You ready to lay it down and get some in this competition or what??!! Looking forward to hearing more about your goals and stuff etc. Feel free to stop by and chec out my blog as well
Just heading out soon for a workout catch up later.

GO HARD OR GO HOME!!

[fitlover]

IN on this!! Good luck!

[Bronsononson]

Reputation points for the videos!

So in the AVI is that a picture for the Basketball and Football team? Brute strength bro...



I think you have the better workout partner in the AVI...

Haha I guess I do end up with some pretty cool workout partners. We compete nationally (NCA) and we cheer at the basketball games. Our school doesn't have a football team unfortunately.

[Credz]

Thats pretty awesome man.

[Snowgrrl83]

Awwww...I can't wait videos on this computer right now.
I'll watch it as soon as I can though!
Welcome to the challenge - I'll be following along

[J_D828]

welcome to the JUGG crew, hope you plan on bringing your A game, BRO....... looking forward to seeing yours posts.....have agreat sunday. The name is Shawn, but call me BOOG....again welcome...

"HULK SMASH"

BOOG

[kconnell]

In for the ride new Juggernaut!

[teamsw]

hi Bronsononson, im here in your corner if you need me, think juggernaut, be juggernaut,






Joe Palumbo
ifbb pro

[Necrocanis]

hi Bronsononson, im here in your corner if you need me, think juggernaut, be juggernaut,






Joe Palumbo
ifbb pro

The Juggernaut himself hath spoken!



Op welcome to the challenge! Wish you the best of luck in the upcomming weeks and months!

[Bronzebird]

Hey Juggernauts are one of the twenty five May winners at http://www.iamjuggernaut.com/? Check the list and follow the directions in the announcement tab…

[Bronsononson]

Awwww...I can't wait videos on this computer right now.
I'll watch it as soon as I can though!
Welcome to the challenge - I'll be following along

Glad to hear your following, also very happy to see some strong willed women in the contest as well.

Cheers!

welcome to the JUGG crew, hope you plan on bringing your A game, BRO....... looking forward to seeing yours posts.....have agreat sunday. The name is Shawn, but call me BOOG....again welcome...

"HULK SMASH"

BOOG

You bet bro, 110% without a doubt.

In for the ride new Juggernaut!

Glad to have you aboard!

hi Bronsononson, im here in your corner if you need me, think juggernaut, be juggernaut,






Joe Palumbo
ifbb pro

Thanks Joe! Really appreciate you stopping by to say hello. I will most definitely take you up on that offer, I feel as though this will be an intense 12 weeks. I will need all the help I can get.

The Juggernaut himself hath spoken!



Op welcome to the challenge! Wish you the best of luck in the upcomming weeks and months!

Once again I appreciate it! Glad to be here with all the fellow Juggernauts.

------------------------

What a lively group of people we have here. Glad to be apart of this contest. I wish the best of luck to everyone! Stay tuned later tonight for my Day 1 Video

~SNEAK PREVIEW~
-Official Weight In
-Meet Bronsononson! - Learn about my approach and everything that i carry around to make it happen
-Supplementation! - Learn more about my approach though diet and supplementation
-RECAP CHAT! - Hear about my day (Post-workout)

[Snowgrrl83]

Can't wait to see the Day 1 video !!!!!!
Looking forward to it! - I still need to watch the first one when I'm not on my work computer...AGH!
There simply isn't enough time in 1 day!

[fitlover]

Looking forward to your video, Bronson! Good to see you're pumped up for the challenge. Have a good workout today!

[mtfx]

Guys, Contest winners for May have been announced here:
http://www.iamjuggernaut.com/announcements.php

Be sure to check it out, you might be there

[DewyDeadlifts]

hi Bronsononson, im here in your corner if you need me, think juggernaut, be juggernaut,






Joe Palumbo
ifbb pro

and i would watch you video in 1080 but my internet is waaaay to slow and i didnt wanna have to wait forever for it to buffer lol
what kind of camera you have?

and in on this!

[Bronsononson]

Day 1!



June 6th, 2011
Starting weight: 178.4lbs ~12%BF

----------------------------------------------------------------------
----------------------------------------------------------------------
Daily Meal Plan

Breakfast:
Egg Whites
Oats
Coffee

Meal 2:
Lean Steak
Brown Rice

Mid-morning:
Chicken
Sweet Potato
Broccoli

Lunch:
Fish
Brown Rice
Broccoli

Midafternoon:
Chicken
Sweet Potato
Broccoli

Pre-Workout:
Tilapia
Brown Rice
JUGGERNAUT BABY!

Post-Workout:
Protein Shake with Glutamine, Creatine

Dinner:
Lean Steak
Broccoli

Nighttime Snack:
Meal Replacement Shake

----------------------------------------------------------------------
----------------------------------------------------------------------

Week 1, Day 1:
Leg Workout

Cardio: 20 minutes - Brisk Walk

Leg Press:
3-5 warm-up sets of 10-12 reps
3 sets to failure in 10-12 reps

***
Warm up - 135x12 - 225x12 - 315x12 - 405x12 - 495x12
Working Set - 585x12 - 675x12 - 675x11
------------------------
Hamstring Curl:
2 warm-up sets of 15 reps
3 sets to failure in 10-12 reps

***
Warm Up - 165x15 - 165x15
Working Set - 195x12 - 225x10 - 195x11
------------------------
Lying Hamstring Curl:
2 warm-up sets of 10-12 reps
3 sets to failure in 10-12 reps

***
Warm up - 50x12 - 5x12
Working Set - 95x12 - 95x11 - 95x10
------------------------
Leg Extension:
2 warm-up sets of 15-20 reps
2 sets to failure in 10-12 reps

***
Warm Up - 50x20 - 50x20
Working Set - 100x12 - 140x11
------------------------
Hack Squats:
2 warm-up sets of 15-20 reps
3 sets to failure in 15-30 reps

***
Warm Up - 135x20 - 135x20
Working Set - 185x20 - 185x19 - 185x19
------------------------
Cardio: 20 minutes - Brisk Walk

----------------------------------------------------------------------
----------------------------------------------------------------------

Recap(Day 1) video will be up later today! As well as Day 2 video!

[Snowgrrl83]

Wow! Great log!
Perfect, I'm going to get my earphones from my gym bag after lunch just so that I can watch your videos in my office
Your nutrition/workout looks fantastic BTW!

[Necrocanis]

Ant follow videos from my phone but sounds like a solid workout dude! Great work keep it up!

c

[WildBill22]

Day 1!



June 6th, 2011
Starting weight: 178.4lbs ~12%BF

----------------------------------------------------------------------
----------------------------------------------------------------------
Daily Meal Plan

Breakfast:
Egg Whites
Oats
Coffee

Meal 2:
Lean Steak
Brown Rice

Mid-morning:
Chicken
Sweet Potato
Broccoli

Lunch:
Fish
Brown Rice
Broccoli

Midafternoon:
Chicken
Sweet Potato
Broccoli

Pre-Workout:
Tilapia
Brown Rice
JUGGERNAUT BABY!

Post-Workout:
Protein Shake with Glutamine, Creatine

Dinner:
Lean Steak
Broccoli

Nighttime Snack:
Meal Replacement Shake

----------------------------------------------------------------------
----------------------------------------------------------------------

Week 1, Day 1:
Leg Workout

Cardio: 20 minutes - Brisk Walk

Leg Press:
3-5 warm-up sets of 10-12 reps
3 sets to failure in 10-12 reps

***
Warm up - 135x12 - 225x12 - 315x12 - 405x12 - 495x12
Working Set - 585x12 - 675x12 - 675x11
------------------------
Hamstring Curl:
2 warm-up sets of 15 reps
3 sets to failure in 10-12 reps

***
Warm Up - 165x15 - 165x15
Working Set - 195x12 - 225x10 - 195x11
------------------------
Lying Hamstring Curl:
2 warm-up sets of 10-12 reps
3 sets to failure in 10-12 reps

***
Warm up - 50x12 - 5x12
Working Set - 95x12 - 95x11 - 95x10
------------------------
Leg Extension:
2 warm-up sets of 15-20 reps
2 sets to failure in 10-12 reps

***
Warm Up - 50x20 - 50x20
Working Set - 100x12 - 140x11
------------------------
Hack Squats:
2 warm-up sets of 15-20 reps
3 sets to failure in 15-30 reps

***
Warm Up - 135x20 - 135x20
Working Set - 185x20 - 185x19 - 185x19
------------------------
Cardio: 20 minutes - Brisk Walk

----------------------------------------------------------------------
----------------------------------------------------------------------

Recap(Day 1) video will be up later today! As well as Day 2 video!

Great start to your log. Diet looks pretty solid. Do you calculate macros or just eat healthy like this everyday. Looks like you are getting plenty of protein and carbs, fats look low but it's hard to tell - with all the meals you are taking in you are probably ok.
Keep it up bro!!

[Bronsononson]

Great start to your log. Diet looks pretty solid. Do you calculate macros or just eat healthy like this everyday. Looks like you are getting plenty of protein and carbs, fats look low but it's hard to tell - with all the meals you are taking in you are probably ok.
Keep it up bro!!

Macro's are not calculated, but I understand portion sizes pretty well. Adjustments will be made as I continue through the next 12 weeks. Im getting between 1.5-2g's of protein per lb of bodyweight. Fats are low because my goal is to simply to give my body enough to sustain while I cut. Adding too much fat will result in burning consumed fat instead of stored fat. But thanks! appecriate it. Working hard. Really sore today.

[Bronsononson]

Wow! Great log!
Perfect, I'm going to get my earphones from my gym bag after lunch just so that I can watch your videos in my office
Your nutrition/workout looks fantastic BTW!

Awesome! Let me know what you think of Day 1 and Thanks!

[CLB454]

Day 1!



June 6th, 2011
Starting weight: 178.4lbs ~12%BF

----------------------------------------------------------------------
----------------------------------------------------------------------
Daily Meal Plan

Breakfast:
Egg Whites
Oats
Coffee

Meal 2:
Lean Steak
Brown Rice

Mid-morning:
Chicken
Sweet Potato
Broccoli

Lunch:
Fish
Brown Rice
Broccoli

Midafternoon:
Chicken
Sweet Potato
Broccoli

Pre-Workout:
Tilapia
Brown Rice
JUGGERNAUT BABY!

Post-Workout:
Protein Shake with Glutamine, Creatine

Dinner:
Lean Steak
Broccoli

Nighttime Snack:
Meal Replacement Shake

----------------------------------------------------------------------
----------------------------------------------------------------------

Week 1, Day 1:
Leg Workout

Cardio: 20 minutes - Brisk Walk

Leg Press:
3-5 warm-up sets of 10-12 reps
3 sets to failure in 10-12 reps

***
Warm up - 135x12 - 225x12 - 315x12 - 405x12 - 495x12
Working Set - 585x12 - 675x12 - 675x11
------------------------
Hamstring Curl:
2 warm-up sets of 15 reps
3 sets to failure in 10-12 reps

***
Warm Up - 165x15 - 165x15
Working Set - 195x12 - 225x10 - 195x11
------------------------
Lying Hamstring Curl:
2 warm-up sets of 10-12 reps
3 sets to failure in 10-12 reps

***
Warm up - 50x12 - 5x12
Working Set - 95x12 - 95x11 - 95x10
------------------------
Leg Extension:
2 warm-up sets of 15-20 reps
2 sets to failure in 10-12 reps

***
Warm Up - 50x20 - 50x20
Working Set - 100x12 - 140x11
------------------------
Hack Squats:
2 warm-up sets of 15-20 reps
3 sets to failure in 15-30 reps

***
Warm Up - 135x20 - 135x20
Working Set - 185x20 - 185x19 - 185x19
------------------------
Cardio: 20 minutes - Brisk Walk

----------------------------------------------------------------------
----------------------------------------------------------------------

Recap(Day 1) video will be up later today! As well as Day 2 video!

Welcome to Juggernaut, Great Looking workout, and the Diet is looking good aswell.

[mbrook04]

Day 1!



June 6th, 2011
Starting weight: 178.4lbs ~12%BF

----------------------------------------------------------------------
----------------------------------------------------------------------
Daily Meal Plan

Breakfast:
Egg Whites
Oats
Coffee

Meal 2:
Lean Steak
Brown Rice

Mid-morning:
Chicken
Sweet Potato
Broccoli

Lunch:
Fish
Brown Rice
Broccoli

Midafternoon:
Chicken
Sweet Potato
Broccoli

Pre-Workout:
Tilapia
Brown Rice
JUGGERNAUT BABY!

Post-Workout:
Protein Shake with Glutamine, Creatine

Dinner:
Lean Steak
Broccoli

Nighttime Snack:
Meal Replacement Shake

----------------------------------------------------------------------
----------------------------------------------------------------------

Week 1, Day 1:
Leg Workout

Cardio: 20 minutes - Brisk Walk

Leg Press:
3-5 warm-up sets of 10-12 reps
3 sets to failure in 10-12 reps

***
Warm up - 135x12 - 225x12 - 315x12 - 405x12 - 495x12
Working Set - 585x12 - 675x12 - 675x11
------------------------
Hamstring Curl:
2 warm-up sets of 15 reps
3 sets to failure in 10-12 reps

***
Warm Up - 165x15 - 165x15
Working Set - 195x12 - 225x10 - 195x11
------------------------
Lying Hamstring Curl:
2 warm-up sets of 10-12 reps
3 sets to failure in 10-12 reps

***
Warm up - 50x12 - 5x12
Working Set - 95x12 - 95x11 - 95x10
------------------------
Leg Extension:
2 warm-up sets of 15-20 reps
2 sets to failure in 10-12 reps

***
Warm Up - 50x20 - 50x20
Working Set - 100x12 - 140x11
------------------------
Hack Squats:
2 warm-up sets of 15-20 reps
3 sets to failure in 15-30 reps

***
Warm Up - 135x20 - 135x20
Working Set - 185x20 - 185x19 - 185x19
------------------------
Cardio: 20 minutes - Brisk Walk

----------------------------------------------------------------------
----------------------------------------------------------------------

Recap(Day 1) video will be up later today! As well as Day 2 video!

Way to hit the legs! And welcome to our little family. Keep em coming, looks good.

[Bronsononson]

and i would watch you video in 1080 but my internet is waaaay to slow and i didnt wanna have to wait forever for it to buffer lol
what kind of camera you have?

and in on this!

I have a Kodak Pocket cam, got it pretty cheap and quality is awesome!

Welcome to Juggernaut, Great Looking workout, and the Diet is looking good aswell.

Thanks! looking forward to future comments and questions.

Way to hit the legs! And welcome to our little family. Keep em coming, looks good.

Thanks man, Im definitely feeling it today. Havn't hit legs like that in a while. Thanks for stopping by and checking out my log!