The League of Extraordinary Gentlemen

[rumblebird]

Possible openings after the IAJ contest concludes.

Thanks for the info. I will check back in october In the meantime, may you all have the best improvements possible!!!

[Credz]

Monday:

1 scoop Juggernaut

40 Minutes Abs
50 Burpees
50 Bench Jumps
50 Body Squats
100 Jumping Jacks

1 scoop Infinite Whey, 1 cup almond milk, and a banana!

Later I want to try to get some more cardio in before I go to my cook out at my parents. Maybe a jog but it may be too hot for my taste so maybe something indoors lol. Should have went this morning for my jog but it was too dark to tell if it was going to rain or not like it was all night!

[JohnButz]

05.27.2012
G. Squats 40x20 (warm-up)

Deadlifts 135x5 225x5 280x5 (palms forward)

Dips BWx20 BW+140x5 BW+140x5 (PR's)

Chin-ups BW+70x4 BW+70x4 BW+70x4 (PR's)

D. Swings 35x50

Incline Sit-upsx20

I am real happy with the dips and chins, the deads too. I think if I tried the regular 1 hand forward, 1 hand reverse grip, I could pull a lot more than I have for a while. I have to say that Juggernaut HP has been a staple through this process so far and seems to help me have that reserve strength & energy to push through. On another note if you try this program, make sure you are using some fish oil, especially if you are a "mature" trainer. Your joints will thank you!

[kconnell]

Monday May 28, 2012

Pre: 1.25 scoops Juggernaut HP + 1/3 Scoop Juggernaut Original

Intra: 1 sc Infinite Force


Triceps: (3 sec reps, hold contraction 3 secs, concentrate hard on contraction)

Seated Low-Cable Tricep Extension
10,10,9,8,8x115 - up 10 pounds...

Dips
8,8,7,6,6

Biceps:
12,10,9,9,9x55 Incline Curl (not FG)
11,10,10,10x115 Low-Cable E-Z Slide Curl - up 10

E-Z Seated Lower Cable Wrist Curls on Knees 3 sets x 115 - up 10

Wrist Roller (not FG)

Farmer Walk - 1x75 (not FG - can't put them in there, but use grip sponges) - up 10!

Maybe I'll be getting forearms like "Farmer John!"

[kconnell]

05.27.2012
G. Squats 40x20 (warm-up)

Deadlifts 135x5 225x5 280x5 (palms forward)

Dips BWx20 BW+140x5 BW+140x5 (PR's)

Chin-ups BW+70x4 BW+70x4 BW+70x4 (PR's)

D. Swings 35x50

Incline Sit-upsx20

I am real happy with the dips and chins, the deads too. I think if I tried the regular 1 hand forward, 1 hand reverse grip, I could pull a lot more than I have for a while. I have to say that Juggernaut HP has been a staple through this process so far and seems to help me have that reserve strength & energy to push through. On another note if you try this program, make sure you are using some fish oil, especially if you are a "mature" trainer. Your joints will thank you!

Flax Seed oil may be a great alternative. Some people have problems with, taste... I think it depends more on the quality of the product. Udo's Choice oil or Barlean's are great essential oils as well.

[Credz]

Just did some Kenpo Karate and worked the punching bag for about 45 minutes! Threw in some burpees and jumping jacks here and there as well!

[JohnButz]

05.29.2012
G. Squats 40x20 (warm-up)

Deadlifts 135x5 225x5 315x3 315x2 315x2

Dips BWx20 BW+145x5 (PR) BW+145x3.5 145x3

Chin-ups BW+70x4 BW+70x4

D. Swings 35x50

Incline Sit-upsx25

[lonniej]

Great work gentlemen..

John, your new program looks good..interested in seeing how you do on it..

[JohnButz]

Great work gentlemen..

John, your new program looks good..interested in seeing how you do on it..

Thanks Lonnie! It is really different doing the same exercises everyday, and sometimes literally everyday! There really is no "muscle pump" to speak of with the low rep, heavy work, but I can see the strength improving and I am enjoying it. I just have to be smart and realize on some days i won't be at my strongest and back off a bit.

[kconnell]

Wednesday May 30th, 2012 - Back & chest & Shoulders

1 scoop Juggernaut HP + 1/2 scoop Juggernaut original

Intra: 1 scoop Glutamate MTX + 1 sc BCAA


Wide Lat Pulldown
3x10,10,10x150

C-G Lat Pulldown
3x9,7,7x150 (Fat Gripz)

Hyperextension 2 sets

Close-grip chins (not FG)
2x8,8


Chest:
2x15,16x45 Cable Crossover (emphasize stretch-contraction and go for reps - Lower & upper chest)


Shoulders:
Standing upright cable rows - Pre-exhaust (FG)
4x10,10,10,9x115

Kneeling Smith BNP (Fat Gripz)
3x8,8,8x115

(facing) Incline DB lateral raises
4x12,12,12,10x25

1.5 sc Infinite Whey


Broken leg update.... Something isn't quite right and I must've done too much, but can't point to anything except maybe the tennis last Saturday. I feel the break every step. Next appt. is mid-June and I think he'll prescribe a bone stimulator since it isn't fully healed. This is getting old real quick. I'll put leg training on hold again for a while.

[kconnell]

Thursday May 31, 2012

Pre: 1.5 scoops Juggernaut HP

Intra: 1 sc Glutamine + 1 sc BCAA



Triceps: (3 sec reps, hold contraction 3 secs, concentrate hard on contraction)

Standing Rope Cable Tricep Extension
11,12,12,11,9x160

Dips - 2" bars
10,9,8,8


Biceps:
13,12,11,10,9x55 Incline DB Curl (not FG)

10,10,9,8x125 Low-Cable E-Z Slide Curl (Fat Gripz)

E-Z Seated Lower Cable Wrist Curls on Knees 3x 125 (Fat Gripz)

Wrist Roller (not FG)

Farmer Walk - 1x75 (not FG)


1.5 scoop vanilla Infinite Whey

[JohnButz]

Wednesday May 30th, 2012 - Back & chest & Shoulders

1 scoop Juggernaut HP + 1/2 scoop Juggernaut original

Intra: 1 scoop Glutamate MTX + 1 sc BCAA


Wide Lat Pulldown
3x10,10,10x150

C-G Lat Pulldown
3x9,7,7x150 (Fat Gripz)

Hyperextension 2 sets

Close-grip chins (not FG)
2x8,8


Chest:
2x15,16x45 Cable Crossover (emphasize stretch-contraction and go for reps - Lower & upper chest)


Shoulders:
Standing upright cable rows - Pre-exhaust (FG)
4x10,10,10,9x115

Kneeling Smith BNP (Fat Gripz)
3x8,8,8x115

(facing) Incline DB lateral raises
4x12,12,12,10x25

1.5 sc Infinite Whey


Broken leg update.... Something isn't quite right and I must've done too much, but can't point to anything except maybe the tennis last Saturday. I feel the break every step. Next appt. is mid-June and I think he'll prescribe a bone stimulator since it isn't fully healed. This is getting old real quick. I'll put leg training on hold again for a while.

How's the leg feeling now Keith?

[JohnButz]

05.30.2012

Goblet Squat
45x20, 20

Dips
BWx20
BW+145x5
BW+150x2
BW+150x1

Chins
BWx5
BW+70x4
BW+70x4
BW+70x4

D.Swings
40x50

Incline Sit-ups
10x20


05.31.2012

Goblet Squat
45x20

Deadlift
135x5
225x5
315x4

Dips
BWx20
BW+145x4
BW+145x3

Chin-ups
BWx5
BW+70x4
BW+70x4
BW+70x4

D.Swings
40x50

Incline Sit-ups
15x15

[JohnButz]

Running 2 miles (15:34)

[Credz]

Tuesday:

AM: P90X chest/back
PM: Legs

Wednesday:

AM: P90X Shoulders/Arms
PM: 2.5 Mile Jog

Thursday:

AM: Abs/Cardio
PM: 2.5 Mile Jog

Friday:

AM: Cardio 20 minutes.

[Credz]

1 scoop Juggernaut HP
1/2 scoop Juggernaut Orginal

1 scoop Carno-Cre
1/2 scoop infinite force


Previous Week ~~ Current week

DB Bench:
Set 1 - 35lbs - 60 reps ~~ 35lbs - 60
Set 2 - 52.5lbs - 25 reps ~~ 52.5lbs - 28
Set 3 - 60lbs - 14 reps ~~ 60lbs -16
Set 4 - 60lbs - 14 reps ~~ 60lbs - 16
Set 5 -
Set 6 -
DB Row:
Set 1 - 35lbs - 45 reps ~~ 35lbs - 45
Set 2 - 62.5lbs - 26 ~~ 62.5lbs - 26
Set 3 - 70lbs - 20 ~~ 70lbs - 22
Set 4 - 70lbs - 16 ~~ 70lbs - 18
Set 5 -
Set 6 -

----

DB Flyes- Flat
Set 1 - 20lbs - 35 ~~ 20lbs - 35
Set 2 - 40lbs - 20 ~~ 40lbs - 22
Set 3 - 45lbs - 20 ~~ 45lbs - 20
1 Arm Pull Up/ 1 Arm Chin Up
Set 1 - 12 reps ~~ 14 reps
Set 2 - 14 reps ~~ 16 reps
Set 3 - 16 reps ~~ 16 reps

----

Incline Bench
Set 1 - 40lbs - 40 ~~ 40lbs - 40
Set 2 - 52.5lbs - 16 ~~ 52.5lbs - 18
Set 3 - 52.5lbs - 16 ~~ 60lbs - 6.0
Angled Close Grip Pull Ups
Bodyweights - 12, 12, 12

----

Incline Flyes
Set 1 - 25lbs - 32 reps ~~ 25lbs - 32
Set 2 - 35lbs - 25 ~~ 35lbs - 26
Set 3 - 45bs - 14 reps ~~ 40lbs - 16
Reverse Grip Pull Ups
Bodyweight: 14, 12 ~~ 14,14
----

Decline Press
Set 1 - 30lbs - 40reps ~~ 30lbs - 45
Set 2 - 45lbs - 25 reps ~~ 45lbs - 32
Set 3 - 45lbs - 20 reps ~~ 45lbs - 32
Close Grip Pull Ups
Bodyweight: 10, 10 ~~ 12, 12

----

Decline Flyes
Set 1 - 25lbs - 25 ~~ 25lbs - 30
Set 2 - 30lbs - 25 ~~ 30lbs - 28
Set 3 - 40lbs - 20 reps ~~ 40lbs - 22
Pull Ups
Bodyweight - 12 reps ~~ 12
Bodyweight +20lbs: 6 reps, 6 reps ~~ +20lbs 7, 6

----

Incline Push Ups
Bodyweight - 26 reps, ~~ 28 reps
Bodyweight +20lbs - 16 reps, 15 reps ~~ +20 16, +20lbs 15
Wide Grip Pull Up
Bodyweight -10, +20lbs 6 reps, +20lbs 5 reps ~~ 10, +20 5, +20 5

1 scoop infinite whey
1 cup almond milk
BCAA

[Credz]

2.5 mile Jog

1 Banana

[kconnell]

Saturday June 02, 2012 - Back & chest & Shoulders

1 scoop Juggernaut HP + 1/2 scoop Juggernaut original

Intra: 1 scoop Glutamate MTX + 1 sc BCAA


Wide Lat Pulldown
3x12,10,9x150

C-G Lat Pulldown
3x9,8,7x150 (Fat Gripz)

Hyperextension 2 sets

Close-grip chins (not FG)
2x8,8


Chest:
2x15,16x55 Cable Crossover


Shoulders:
Standing upright cable rows - Pre-exhaust (FG)
4x7,7,7,6x125

Kneeling Smith BNP (Fat Gripz)
3x8,8,8x115

(facing) Incline DB lateral raises
14x25 ...7,6x35 -- up!

1.5 sc Infinite Whey

[kconnell]

1 scoop Juggernaut HP
1/2 scoop Juggernaut Orginal

1 scoop Carno-Cre
1/2 scoop infinite force

Aha! Combining - the best of both! Then CarnoCre + Infinite Force!

How was that?

[JohnButz]

Juggernaut HP (2 Scoops)

G. Squats
45x20

Deadlifts
135x5
225x5
315x5

Dips
BWx20
BW+147.5x3
BW+147.5x3
BW+147.5x3
BW+120x5

Chin-ups
BWx5
BW+70x4
BW+70x4
BW+70x4

WG Pull-ups
BWx20

D. Swings
50x30

Incline Sit-ups
25x10

[Credz]

Aha! Combining - the best of both! Then CarnoCre + Infinite Force!

How was that?

Good as always! I like the mix of flavor, nice change

Did some shopping and bought some more workout clothes to wear in the Spartan Race and Warrior Dash. Also got my Spartan Race T-shirt today!

1/2 Scoop Juggernaut Orginal
1/2 Scoop Infinite Force

30 Minutes Punching Bag and Burpees

[Credz]

1 scoop Juggernaut HP
1/2 scoop Juggernaut Orginal

1 scoop Carno-Cre
1/2 scoop infinite force


Shoulders/Arms

Previous Week ~~ Current

Standing Shoulder Press:
Set 1 20lbs - 60 ~~ 20lbs - 60
Set 2 52.5lbs - 12 ~~ 52.5lbs -16
Set 3 60lbs - 5 ~~ 60lbs- 6
Bicep Curls
Set 1 20lbs - 40 ~~ 20lbs - 40
Set 2 35lbs - 20 ~~ 35lbs - 20
Set 3 40lbs - 10 ~~ 40lbs - 12
One Arm Tricep Overhead
Set 1 20lbs - 35 ~~ 20lbs - 35
Set 2 30lbs - 15 ~~ 30lbs - 16
Set 3 35lbs - 8 ~~ 35lbs - 8

----

Side Raise
Set 1 15lbs - 30 ~~ 15lbs - 32
Set 2 25lbs - 18 ~~ 25lbs - 20
Set 3 30lbs - 12 ~~ 30lbs - 12
21's
Set 1 20lbs - 21 ~~ 20lbs - 21
Set 2 25lbs - 21 ~~ 30lbs - 21
Set 3 30lbs - 21 ~~ 35lbs - 21
Front/Back Extensions
Set 1 20lbs - 18 ~~ 20lbs - 18
Set 2 25lbs - 16 ~~ 30lbs - 8
Set 3 25lbs - 12 ~~ 30lbs - 6

---

Front Raise
Set 1 20lbs - 22 ~~ 20lbs - 24
Set 2 20lbs - 22 ~~ 20lbs- 22
Set 3 25lbs - 25 ~~ 25lbs - 22
Alt. Curls
Set 1 30lbs - 16 ~~ 30lbs - 16
Set 2 40lbs - 10 ~~ 40lbs - 10
Set 3 45lbs - 10 ~~ 45lbs - 10
Dips
Set 1 40 reps ~~ Legs raised -40
Set 2 LR -30 reps ~~ Legs raised w/ 20lbs - 30
Set 3 LR- 32 reps ~~ Legs raised w/ 20lbs- 30

----

Rear Delt Fly
Set 1 20lbs - 20 ~~ 20lbs - 20
Set 2 30lbs - 12 ~~ 30lbs - 12
Set 3 30lbs - 12 ~~ 30lbs - 12
Concentration Curl
Set 1 30lbs - 16 ~~ 30lbs - 18
Set 2 40lbs - 10 ~~ 40lbs - 10
Set 3 45lbs - 10 ~~ 50lbs - 6
Lying Down Tricep
Set 1 25lbs - 25 ~~ 25lbs - 25
Set 2 30lbs - 18 ~~ 30lbs - 18
Set 3 35lbs - 10 ~~ 35lbs - 10

----

Arnold Press
Set 1 25lbs - 22 ~~ 25lbs - 22
Set 2 30lbs - 14 ~~ 30lbs - 16
Set 3 40lbs - 10 ~~ 40lbs - 10
DB Preacher Curl
Set 1 22.5lbs - 20 ~~ 25lbs - 20
Set 2 30lbs - 14 ~~ 30lbs - 16
Set 3 30lbs - 10 ~~ 30lbs - 14
Declined Lying Down Tricep
Set 1 25lbs - 20 ~~ 25lbs - 22
Set 2 30lbs - 12 ~~ 30lbs - 12
Set 3 35lbs - 8 ~~ 35lbs - 8

----

Inlcline Hammer Curls
Set 1 25lbs - 12 ~~ 25lbs - 14
Set 2 30lbs - 10 ~~ 30lbs - 10
Set 3 35lbs - 7 ~~ 35lbs - 8
Shoulder Rolls
Set 1 25lbs - 8 ~~ 25lbs - 8
Set 2 30lbs - 8 ~~ 30lbs - 8
Set 3 35lbs - 8 ~~ 35lbs - 8
---

Inlcline Hammer Curls
Set 1 20lbs - 20 ~~ 20lbs - 20
Set 2 25lbs - 16 ~~ 25lbs - 16
Set 3 30lbs - 10 ~~ 30lbs - 10

1 Cup Almond Milk
1 Scoop Infinite Whey
BCAA

In a little bit I'm going for my 2.5 mile jog

[kconnell]

Sunday June 03, 2012

Pre: 1.5 scoops Juggernaut HP + 1/2 sc Regular Juggernaut

Intra: 1 sc Infinite Force - Grape


Triceps: (3 sec reps, hold contraction 3 secs, concentrate hard on contraction)

Seated Low-Cable Tricep Extension (Fat Gripz)
12,10,9,9,9x115

Dips (2" bar)
9,8,8,8

Biceps:
12,10,8,8,8x55 Incline Curl (not FG) - Hold contraction 2 secs
10,10,10,10x115 Low-Cable E-Z Slide Curl - (Fat Gripz)

E-Z Seated Lower Cable Wrist Curls on Knees 4 sets x 115 --- Cramped

Wrist Roller (not FG)

Farmer Walk - 1x75 (not FG - can't put them in there, but use grip sponges) - up 10!


There is a competitor product out on the market, but this stuff (Juggernaut HP) should be called ULTRA PUMP!!!

[kconnell]

Felt good enough I will do a "light" leg day.

Monday 04 Jun 2012

1/2 sc Juggernaut HP = (separate) 1 sc original Juggernaut

Hams (superset)
3x10,10,10x135 SLD
3x11,11,10x70 Leg Curl (plate)

Leg Extension
6x8,8,8,8,8,7x150

--- No pressing/squatting movements

Sissy Squat
2x8,7x25

Standing Calf
11,10,10,10x110

Seated Calf
12,12,12,x85

[JohnButz]

Goblet Squats
50x20

Deadlifts
135x5
225x5
315x5

Dips
Bwx20
BW+145x4
BW+145x3
BW+145x4
BW+120x6

Chin-ups
BWx5
BW+70x4
BW+70x4
BW+75x4

D.Swings
50x30

Incline Sit-ups
BWx30

[Credz]

Took my weeks vacation from work this week since its either a use it or lose it situation lol.

Monday:

AM:
1 scoop juggernaut

30 Minutes Kenpo+
30 Burpees

Afternoon:

1/2 scoop Carno-Cre
1/2 scoop Infinite Force

25 Burpee Jacks
30 Burpees
30 Jump Ropes
25 Bench Jumps
1 minute Plank
25 Plank Crunches
20 Kettlebell Figure 8s (I dont have Kettlebells yet but I used a 10lb ankle strap for now)
Towel Grip Pull Up, Held for 10 seconds
50 Jumping Jacks

Did this circuit 4 times Followed by

20 10lb Kettlebell Swings - Used ankled strap for now
10 20lbs 1 handed swings (10 each hand) used a dumbbell for now
Repeat 1 time

Needless to say I was drenched in sweat after all of this. I've been looking at kettlebell workouts for the past few days. This was my first time using a kettlebell movement and it makes me want to pick one up. I got the Iron Master Dumbbells so I may pick up the Iron Master Kettlebell since I already have the plates.

This is something I can see myself doing atleast once a week to change things up. I like it and they really get the heart rate going.

Anyone else use kettlebells?

Has anyone also tried the Carb Zero bread?
http://www.carbzero.com/products/

It looks good. I may pick up a few loafs since I like to keep it no/low carbs.

[Credz]

Tuesday AM:

1 scoop Juggernaut HP
1/2 scoop Juggernaut Original

1 scoop Carno-Cre
1/2 Scoop Infintie Force

Chest/Back

Standard Push-Up
Wide Grip Pull Up
Military Push-Up
Pull Ups

-Rest 30 seconds-

Wide Fly Push Up
Close Grip Pull Up
Incline Push Up
Bent Over Dumbbell Rows

-Rest 30 seconds-

Diamond Push Ups
Single Arm Dumbbell Row
Downward Dog Push Up
Bent Over Dumbbell Flies

-Rest 1 Minute-

Repeat 3 times for a total of 4 circuits

[Credz]

Yesterday evening I did a 2.5 mile jog as well!

Wednesday Morning:

Alternating Standing Shoulder Press
In and Out DB Curls
Bent Over Tricep Extensions

Repeat once.

Swimmers Press
Alt. Curls
Dips

Repeat once.

DB Upright Row
Static Arm Curl
Overhead DB Extension

Repeat once.

Seated DB Flies
DB Curls
Lying Down Extensions

Repeat once.

Front Raise to Side Raise
Curl Up-Hammer Down
1 Arm Tricep Push ups

Repeat once.

50 Burpees
20 Kettlebell Swings
12 Single Arm Kettlebell Swings
50 Bench Jumps
1 Minute Jog In Place
25 Jumping Jacks
25 Jumping Jacks holding hand weights

[JohnButz]

Running 2 miles (15:38)

[Credz]

Afternoon Workout:

30 Minutes Of Abs

50 Burpees
50 Bench Jumps
50 Jump Ropes
20 Bench Step Ups
50 Jumping Jacks
50 Body Squats

Repeat 1 time.