I Am Juggernaut. Finally on my way!

[shawnstoppable]

Originally when I said I was doing the Juggernaut contest, I misunderstood. I hadn't gotten all the way through my other preworkout and wanted to cycle through it. Well, I'm through it and my I Am Juggernaut preworkout arrived today!

I've been eager to start tracking my progress for this contest and it arrived just in time!

Current Supps Taken:
Optimum Creatine
Amino 3000 Burst
AMP Endurance Booster Chew
Muscletech Testosterone Booster
I AM JUGGERNAUT Preworkout
V-core
Rezzerect

Currently this is my schedule:

Monday:
1:30pm
Shoulders + Abs
9pm Crossfit

Tuesday:
1:30pm
Legs
9pm: Crossfit

Wednesday:
1:30pm
Back & Traps + Abs
9pm: Crossfit

Thursday:
Biceps + Triceps
9pm: Crossfit

Friday:
FULL REST

Saturday:
Crossfit/Rest

Sunday:

5pm
Chest & Tri's

Times are relatively flexible. I work a daytime job from 9am to 1:30pm fixing computers. And from 3pm to 9pm, I run my own gaming store. I have people who can run my store if I need to rearrange things.

My goals overall:

Increase size. Lean mass. Ideally, I'd like to get up to 148 and still keep tone. I know doing crossfit is kind of a step backwards from that. But, I want to do that. I'm also wanting to start getting into crossfit a little more hardcore. But my stamina is poor.

[shawnstoppable]

Today, I woke up at around 8:15.

I have this horrible tendency to not eat breakfast. Actually, I have this horrible tendency not to eat enough in general, (I know a step backwards from my mass gaining goal). Currently, I'm 139 lbs. My goal is to get up to 148. I need to be eating around 3600 calories minimally a day. I eat around probably 2400 a day. I also don't go to sleep early enough.

At the moment, I'm probably only at 1500 calories today. I'll fix that though. I doubt I'll get to 3600 calories today though. My discipline needs to change.

So. No breakfast.

I drank some C4 though. I'm always drowsy and I've found a preworkout jolts me awake. What are your thoughts on that?

Then I went to work. My work is directly across the street from my apartment.

Worked until 1pm and then I went to the gym and did my leg workout. I went lighter than I usually did because I noticed last week my form wasn't as good as it should be with heavier weight,

This is what it looked like:

Sept. 4, 2012
LEGS

Squats 4x8
135, 145, 150, 155

Barbell Lunges 3x15
65, 65, 65

Leg Extension 3x15
155, 175, 205

Front Squat 3x10 (This is my weakest exercise for legs. I know I can do more but it's extremely uncomfortable for my arms)
65, 65, 75

Leg Press 3x10
250, 270, 290

Barbell Step-Up Calf Raises 2x15
65, 65


After this workout, I went back and took my post workouts supps. I love my Rezzerect stacked with my V-core. The V-core has a pretty sweet 8 hour absorption system for protein. The Rezzerect is like a cataclysm to help the amino acids with proteins and recovery.

At 9:30pm, I went back to the gym for my crossfit.

Crossfit is something I'm relatively new to but want to take more serious.

I had a long day at work but wanted to push myself despite the lack of energy.

I went 7 rounds non-stop doing this:

Bench press - 8 reps - 115
50 Jumping Jacks
10 Pullups
10 K-Bell Swings

[Credz]

Welcome to the challenge man!

[kconnell]

Welcome to the Juggernaut nation!

To gain, you're going to have to eat more and most should be from high quality lean protein.

I workout in the morning after 30 mins of taking Juggernaut - usually no breakfast. However, after that I eat like a horse. Nothing wrong with the jolt and increase focus from the caffeine. You burn primarily the stored carb glycogen in your muscles, not in your gut.

[tkw71]

Welcome! Nice goals and a plan. Stick with us! We will support you! Teri

[Cintron]

Welcome to the challenge.

[rumblebird]

Welcome to the challenge Juggernaut.

[HopeSmallwonder]

Great having you in the challenge!!!!!! Good Luck!

[melalicious]

Welcome! Looks like you have a well thought out plan and goals, nice start!!!

[xmanmike22]

Today, I woke up at around 8:15.

I have this horrible tendency to not eat breakfast. Actually, I have this horrible tendency not to eat enough in general, (I know a step backwards from my mass gaining goal). Currently, I'm 139 lbs. My goal is to get up to 148. I need to be eating around 3600 calories minimally a day. I eat around probably 2400 a day. I also don't go to sleep early enough.

At the moment, I'm probably only at 1500 calories today. I'll fix that though. I doubt I'll get to 3600 calories today though. My discipline needs to change.

So. No breakfast.

I drank some C4 though. I'm always drowsy and I've found a preworkout jolts me awake. What are your thoughts on that?

Then I went to work. My work is directly across the street from my apartment.

Worked until 1pm and then I went to the gym and did my leg workout. I went lighter than I usually did because I noticed last week my form wasn't as good as it should be with heavier weight,

This is what it looked like:

Sept. 4, 2012
LEGS

Squats 4x8
135, 145, 150, 155

Barbell Lunges 3x15
65, 65, 65

Leg Extension 3x15
155, 175, 205

Front Squat 3x10 (This is my weakest exercise for legs. I know I can do more but it's extremely uncomfortable for my arms)
65, 65, 75

Leg Press 3x10
250, 270, 290

Barbell Step-Up Calf Raises 2x15
65, 65


After this workout, I went back and took my post workouts supps. I love my Rezzerect stacked with my V-core. The V-core has a pretty sweet 8 hour absorption system for protein. The Rezzerect is like a cataclysm to help the amino acids with proteins and recovery.

At 9:30pm, I went back to the gym for my crossfit.

Crossfit is something I'm relatively new to but want to take more serious.

I had a long day at work but wanted to push myself despite the lack of energy.

I went 7 rounds non-stop doing this:

Bench press - 8 reps - 115
50 Jumping Jacks
10 Pullups
10 K-Bell Swings

First of all, welcome to the challenge! Looking forward to seeing your progress. Secondly, yes, you need to eat more with everything you're doing. You should definitely add breakfast. It doesn't have to be something very big but it should be something. I'm with you in trying to put on size. I'm currently setting my calories at 2000 because I'm attempting to rip up my physique. After the challenge, though, I'll be bumping that up gradually because I'd like to be at 175 well-muscled pounds. Also we are similar in that we have to get a little stronger because to pack on mass, we will have to get stronger on heavy lifts and eat accordingly. In any case, best of luck to you with the challenge.

[shawnstoppable]

First off, thanks xman. I'm following you closely now as well to see if I can lead myself by your example.

Secondly, today's entry comes with some conviction. I don't think I could truly call it a journey if it didn't have some convictions.

What might separate me from some of the other Juggernauts here is that I don't want to 100% sacrifice my "good time". 6 months I was a heavy alcoholic. My gut showed it. I wasn't obese, but, I certainly had a gut.

To kind of give you an idea, I attached a picture at the bottom to show my physique in May.

This was at the beginning of May. I was about 25% worse than this in February. In February, I started my own business. And realized, "I can't keep drinking like I do" which is part of my motivation.

I've come a long way since then. But every now and then, I take a step backwards and throw a few drinks down. Today was one of those days. In between my power lifting and my crossfit I met up with some friends and had 3 Michelob Ultras and 3 shots of Jager. Not my proudest moment, but certainly not the end of the world.

I just don't want to paint a picture of myself here like I'm a perfect example of what one should do. It's constantly a learning experience, facing moments of weakness, and overcoming days of failure. It won't be the last time I have a drink. I'm conscious of how it hurts my already imperfect diet. But these things happen. I see a lot of other "Juggernauts" in this contest with amazing diet plans. I'm envious but I'm not shy to say, that's not me. I think there are a lot of people who are in similar positions as me; you want to get in shape, you want to be the perfect "Juggernaut", but you're afraid of failure. I'm going to tell you now, if you run away from your goals because of the fear of failure, you'll always be a failure. Success isn't a matter of going undefeated, it's a matter of looking those moments of failure, and working past them.

This is not to say that I do not WANT to diet right. This is just saying, I'm taking it in strides and getting there.

That being said, this is what today looked like for me:

Back & Traps

Deadlift 3x5
185, 200, 235 (new PR, last week was 225)

Weighted Back Raises 3x20 w/ 10 lb plate

Cable Row 3x15
80, 90, 100

Upright Row 3x10
95, 100, 105

Wide-Grip Pulldown 2x10 (originally suppose to do 3x10 but my tricep was popping, or something so I didn't push on)
90, 100

Barbell Shrugs 3x8
105, 105, 105

In the evening this was my crossfit WOD:
100 Push ups
40 Situps
30 Box jumps
20 Push ups
10 Pull Ups
10 Burpees

I was pushing for time, but my stamina still is weaker. I got 61 pushups in 1 minute before I had to take a break, then I staggered through the other 39. The rest of the exercises came relatively easily, except for the burpees at the end. I finished this crossfit WOD in 9:50.
My meals for the day:

I actually did have a breakfast shake this morning. It didn't settle well with my stomach though.

I had my regular protein shake.

Then I had a 9 oz steak and brocolli.

I'm getting ready to eat a turkey swiss sandwich, and a protein bar, with my protein shake.

I also ordered some new supps, including the Infinite Labs Mass Gainer, so I'm stoked about that.

[Credz]

A drink every once in a while isn't so bad. Making changes here and there will get you to where you want to be! You can't just make drastic changes that makes things harder to stick to

[xmanmike22]

First off, thanks xman. I'm following you closely now as well to see if I can lead myself by your example.

Secondly, today's entry comes with some conviction. I don't think I could truly call it a journey if it didn't have some convictions.

What might separate me from some of the other Juggernauts here is that I don't want to 100% sacrifice my "good time". 6 months I was a heavy alcoholic. My gut showed it. I wasn't obese, but, I certainly had a gut.

To kind of give you an idea, I attached a picture at the bottom to show my physique in May.

This was at the beginning of May. I was about 25% worse than this in February. In February, I started my own business. And realized, "I can't keep drinking like I do" which is part of my motivation.

I've come a long way since then. But every now and then, I take a step backwards and throw a few drinks down. Today was one of those days. In between my power lifting and my crossfit I met up with some friends and had 3 Michelob Ultras and 3 shots of Jager. Not my proudest moment, but certainly not the end of the world.

I just don't want to paint a picture of myself here like I'm a perfect example of what one should do. It's constantly a learning experience, facing moments of weakness, and overcoming days of failure. It won't be the last time I have a drink. I'm conscious of how it hurts my already imperfect diet. But these things happen. I see a lot of other "Juggernauts" in this contest with amazing diet plans. I'm envious but I'm not shy to say, that's not me. I think there are a lot of people who are in similar positions as me; you want to get in shape, you want to be the perfect "Juggernaut", but you're afraid of failure. I'm going to tell you now, if you run away from your goals because of the fear of failure, you'll always be a failure. Success isn't a matter of going undefeated, it's a matter of looking those moments of failure, and working past them.

This is not to say that I do not WANT to diet right. This is just saying, I'm taking it in strides and getting there.

That being said, this is what today looked like for me:

Back & Traps

Deadlift 3x5
185, 200, 235 (new PR, last week was 225)

Weighted Back Raises 3x20 w/ 10 lb plate

Cable Row 3x15
80, 90, 100

Upright Row 3x10
95, 100, 105

Wide-Grip Pulldown 2x10 (originally suppose to do 3x10 but my tricep was popping, or something so I didn't push on)
90, 100

Barbell Shrugs 3x8
105, 105, 105

In the evening this was my crossfit WOD:
100 Push ups
40 Situps
30 Box jumps
20 Push ups
10 Pull Ups
10 Burpees

I was pushing for time, but my stamina still is weaker. I got 61 pushups in 1 minute before I had to take a break, then I staggered through the other 39. The rest of the exercises came relatively easily, except for the burpees at the end. I finished this crossfit WOD in 9:50.
My meals for the day:

I actually did have a breakfast shake this morning. It didn't settle well with my stomach though.

I had my regular protein shake.

Then I had a 9 oz steak and brocolli.

I'm getting ready to eat a turkey swiss sandwich, and a protein bar, with my protein shake.

I also ordered some new supps, including the Infinite Labs Mass Gainer, so I'm stoked about that.

I agree with Credz. You're all right, my man. Just don't completely fall off the wagon. Whereas it's drinks for you, it's food for me. I really miss my Mint Milano cookies but certain pros do advocate a cheat meal once a week so sometimes I'll invoke that rule. Just not often. Keep doing your thing!

[shawnstoppable]

Last night was bi's and tri's

Rd 1 Reps Weight
Tricep Pulldowns 20, 60lbs
Bicep Pulldowns 15, 70 lbs
Barbell Curls 15, 45 lbs
Preacher Curls 20, 30 lbs
French Press 20, 35 lbs
Bench Dips 20
Incline Dumbbell Curls 15, 25 lbs
Weighted Bench Dips 10, 35 lbs

Rd 2
Tricep Pulldowns 15, 70 lbs
Bicep Pulldowns 12, 80 lbs
Barbell Curls 12, 55 lbs
Preacher Curls 12, 45 lbs
French Press 15, 45 lbs
Bench Dips 20
Incline Dumbbell Curls 10, 30 lbs
Weighted Bench Dips 10, 45 lbs


Later that evening went back for my crossfit:

6 Bench press, 115 lbs
40 situps
4 clean & jerks 75 lbs (this was my first time doing these so I kept it light)
10 burpees

I went 4 rounds of this non stop.

Today is a full rest day.

[GrandmaSue]

Wow nice workout! Keep it up Teri

[teamsw]

************JOESWAT, THE ORIGINAL JUGGERNAUT************

Check out IFBB Pro Stan McQuay & IFBB Pro Joe Palumbo for your information on the 2012 I AM JUGGERNAUT Challenge! DON'T FORGET: You have until September 11th to sign up for the Arnold portion!

http://www.youtube.com/watch?v=tYExh...ature=youtu.be


** CHECK OUT THE LATEST BETWEEN THE 3 JUGGERNAUTS FOR THE SHARPEST ABS, Here is a thread for people say which of the 3 IFBB Infinite Labs Pros will have the best abs by the Olympia, come on see the photos, post your opinion/comments, see past photos and compare..

http://forum.bodybuilding.com/showth...#post944374313

ALSO, SEE THE PRO'S TRASH TALK WHILE DIETING FOR THE AB CONTEST, FOLLOW IT ON INFINITELABS, I AM JUGGERNAUT, AND MY ********S WALL...

TO BE A JUGGERNAUT!!!, YOU NEED TO EAT RIGHT AND TRAIN RIGHT!!! IM HERE IF YOU NEED ME.
**Free training/dieting/nutritional tips and advise to all juggernauts;
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Joe Palumbo
IFBB PRO

[FreshWerk]

welcome to the challenge!

Stay motivated.

[jessedeann]

At least you recognize what changes you need to make to meet your goals, that's important! Keep pushing, you're definitely in the right direction! =)

Today, I woke up at around 8:15.

I have this horrible tendency to not eat breakfast. Actually, I have this horrible tendency not to eat enough in general, (I know a step backwards from my mass gaining goal). Currently, I'm 139 lbs. My goal is to get up to 148. I need to be eating around 3600 calories minimally a day. I eat around probably 2400 a day. I also don't go to sleep early enough.

At the moment, I'm probably only at 1500 calories today. I'll fix that though. I doubt I'll get to 3600 calories today though. My discipline needs to change.

So. No breakfast.

I drank some C4 though. I'm always drowsy and I've found a preworkout jolts me awake. What are your thoughts on that?

Then I went to work. My work is directly across the street from my apartment.

Worked until 1pm and then I went to the gym and did my leg workout. I went lighter than I usually did because I noticed last week my form wasn't as good as it should be with heavier weight,

This is what it looked like:

Sept. 4, 2012
LEGS

Squats 4x8
135, 145, 150, 155

Barbell Lunges 3x15
65, 65, 65

Leg Extension 3x15
155, 175, 205

Front Squat 3x10 (This is my weakest exercise for legs. I know I can do more but it's extremely uncomfortable for my arms)
65, 65, 75

Leg Press 3x10
250, 270, 290

Barbell Step-Up Calf Raises 2x15
65, 65


After this workout, I went back and took my post workouts supps. I love my Rezzerect stacked with my V-core. The V-core has a pretty sweet 8 hour absorption system for protein. The Rezzerect is like a cataclysm to help the amino acids with proteins and recovery.

At 9:30pm, I went back to the gym for my crossfit.

Crossfit is something I'm relatively new to but want to take more serious.

I had a long day at work but wanted to push myself despite the lack of energy.

I went 7 rounds non-stop doing this:

Bench press - 8 reps - 115
50 Jumping Jacks
10 Pullups
10 K-Bell Swings

[shawnstoppable]

Today is rest day #2. But I'm going to do a crossfit workout later anyway.

I also got in new supplements from bodybuilding.com including Infinite Mass to drink throughout the day. This should help me with my calories. I'm hoping upping the intensity of my crossfits will help me keep tone and still gain a lot of lean mass. I also got Hemotropin. And Monster Amino to drink as an intra-workout.

I'll post again after my crossfit!

Tomorrow is chest. I don't think I'm going to do bench press at all tomorrow, but rather make incline chest my main focus, along with flys. What are your thoughts on this? I just hit my max last week at 205. I'm thinking taking a week off from flat bench will be a good thing.

[ZacK1313]

Today is rest day #2. But I'm going to do a crossfit workout later anyway.

I also got in new supplements from bodybuilding.com including Infinite Mass to drink throughout the day. This should help me with my calories. I'm hoping upping the intensity of my crossfits will help me keep tone and still gain a lot of lean mass. I also got Hemotropin. And Monster Amino to drink as an intra-workout.

I'll post again after my crossfit!

Tomorrow is chest. I don't think I'm going to do bench press at all tomorrow, but rather make incline chest my main focus, along with flys. What are your thoughts on this? I just hit my max last week at 205. I'm thinking taking a week off from flat bench will be a good thing.

First off I want to say I like your log so far, your workouts are good. Plus I like to see those high reps too. If you are wanting to put more mass and size I would try dropping the reps and upping the lbs. I know that worked for me then when I want to shred up bring up those reps again. I really don't do flat bench at all any more, I throw it in every now and then just to keep things spicy! all I could say is give it a try and see if it works for ya since we all respond to things differently. Stay Strong!.

Zack.

[EFT]

We are all lots of things, I thought I would change up a bit today since Sunday is my creative day and I enjoy playing guitar and writting. As I was creating music this came into my head from somewhere and thought I would share with everyone for motivation, for opinions or to just see if ppl shake their head LOL:

If we listened to everything that prompts us with honor then in growth, reform and change we can bring true security and happiness to ourselves.

[Credz]

How'd that chest workout go man?

[shawnstoppable]

How'd that chest workout go man?

Yesterday was another rest day and I was going to do crossfit, but then some friends asked if I wanted to go play some two hand touch football. So I did that instead and we played for a solid two and a half hours. I thought that was pretty good! Especially since it was just a rest day.

I also started taking 3 more supplements including the Infinite Mass, Monster Amino and Hemotropin. The Infinite Mass to help me with my calories. A solid 421 calories per serving, but it's thick. I found myself, diluting it a lot to make sure I got all of it.


My chest day went alright, thanks for asking! I didn't have a spotter though so I kinda went lighter than I wanted to but I still felt like I pushed myself well. Like I discussed earlier this week, I refrained from doing flat bench press and flat dumbbell bench press. I hit my max last week, so I'm hoping that by focusing on my other chest muscles, that will help me increase my flat bench press for next week.

So today, it looked like this:

4x5 Incline Bench Press 105, 115, 125, 130
4x5 Decline Bench Press 95, 115, 125, 130
3x10 Dumbbell Bench Press, 60, 70, 70
3x15 Fly Machine 40, 50, 50
4x5 Close Grip Bench Press
3x10 Skull Crushers 45, 45, 45 (at this point, my wrist was starting wear on me, and I took the weight down. When I was younger, I broke my hand 3 times and didn't keep the cast on. So now anything that requires a lot of wrist strength hurts my hand a lot.)
3x10 Weighted Bench Dips 20 lb, 25 lb, 35 lb


Later today, I will do crossfit.

Diet wise, has been good so far. I was able to wake up and eat breakfast with a V8 fusion, a banana, and some Honey Bunches of Oats, plus my preworkouts. After chest, I did my post workout supps. And now I'm getting ready to make lunch!

[melalicious]

Yesterday was another rest day and I was going to do crossfit, but then some friends asked if I wanted to go play some two hand touch football. So I did that instead and we played for a solid two and a half hours. I thought that was pretty good! Especially since it was just a rest day.

I also started taking 3 more supplements including the Infinite Mass, Monster Amino and Hemotropin. The Infinite Mass to help me with my calories. A solid 421 calories per serving, but it's thick. I found myself, diluting it a lot to make sure I got all of it.


My chest day went alright, thanks for asking! I didn't have a spotter though so I kinda went lighter than I wanted to but I still felt like I pushed myself well. Like I discussed earlier this week, I refrained from doing flat bench press and flat dumbbell bench press. I hit my max last week, so I'm hoping that by focusing on my other chest muscles, that will help me increase my flat bench press for next week.

So today, it looked like this:

4x5 Incline Bench Press 105, 115, 125, 130
4x5 Decline Bench Press 95, 115, 125, 130
3x10 Dumbbell Bench Press, 60, 70, 70
3x15 Fly Machine 40, 50, 50
4x5 Close Grip Bench Press
3x10 Skull Crushers 45, 45, 45 (at this point, my wrist was starting wear on me, and I took the weight down. When I was younger, I broke my hand 3 times and didn't keep the cast on. So now anything that requires a lot of wrist strength hurts my hand a lot.)
3x10 Weighted Bench Dips 20 lb, 25 lb, 35 lb


Later today, I will do crossfit.

Diet wise, has been good so far. I was able to wake up and eat breakfast with a V8 fusion, a banana, and some Honey Bunches of Oats, plus my preworkouts. After chest, I did my post workout supps. And now I'm getting ready to make lunch!

Good way to spend your rest day! It's taking a break from lifting, but football is a still getting in some exercise and having some fun...so good for the mind and spirit too! I agree with your decision on your chest workout, changing out the exercises and working the different chest muscles will help you to make gains and see results. Keep up the great work!

[shawnstoppable]

Alright so two things to note. Last night was suppose to be a crossfit workout. But I got this crazy urge to be able to go from hovering on quads to pushing myself up into a handstand push up. Needless to say, my upperbody isn't strong enough. I spent 1 hour practicing hovering on my quads and doing handstand push ups separately. Eventually, I'll be able to do it all in one motion!

Secondly, today was suppose to be shoulders and abs. But a friend asked me to go eat with him and we had thin crust pizza for lunch. So I decided to legs today instead and shoulders and abs tomorrow.

This is what the routine looked like:
5x5 Squat 155, 175, 185, 195, 200
5x5 Leg Press 270, 290, 310, 320
3x10 Barbell Lunges 135, 135, 135
2x10 Front Squat 95, 95
3x10 Leg Extension 180, 200, 210

Tonight, I WILL do crossfit though.

[JohnButz]

Welcome!

[xmanmike22]

Alright so two things to note. Last night was suppose to be a crossfit workout. But I got this crazy urge to be able to go from hovering on quads to pushing myself up into a handstand push up. Needless to say, my upperbody isn't strong enough. I spent 1 hour practicing hovering on my quads and doing handstand push ups separately. Eventually, I'll be able to do it all in one motion!

Secondly, today was suppose to be shoulders and abs. But a friend asked me to go eat with him and we had thin crust pizza for lunch. So I decided to legs today instead and shoulders and abs tomorrow.

This is what the routine looked like:
5x5 Squat 155, 175, 185, 195, 200
5x5 Leg Press 270, 290, 310, 320
3x10 Barbell Lunges 135, 135, 135
2x10 Front Squat 95, 95
3x10 Leg Extension 180, 200, 210

Tonight, I WILL do crossfit though.

Nice workout! I need to incorporate lunges into my workout as well. Keep up the good work!

[shawnstoppable]

Nice workout! I need to incorporate lunges into my workout as well. Keep up the good work!

Thanks! I incorporate doing 5x5 like I think you suggested.

Last night I did crossfit and did this routine:

20 Burpees
40 situps
10 Handstand pushups against a wall, (hold for 20 seconds on last one)
50 air squats
1 minute one each foot jump rope

I did this circuit 3 rounds.

Tonight marks my 1 week since starting Juggernaut. So I will have progress pics then!

[shawnstoppable]

I kind of switched my schedule up a little.

Yesterday was my shoulders day.

It went like this:

5x5 95, 105, 115, 115
5x8 Lat Raise 20, 25, 25, 25, 25 (weight per hand)
5x10 Cable Row 80, 110, 110, 120, 130
5x10 Dumbell Shrugs 30, 35, 40
5x5 Dumbell Shoulder press 50, 55, 60, 60, 60


Today, rather than do back and traps, I did bi's and tri's to give my shoulders some rest.

It looked like this:

3x5 BB Curls 65, 75, 75
4x5 Tricep Pushdown 100, 110, 110, 110
3x5 Preacher Curls 50, 55, 60
4x5 Hanging Tricep (not sure what these are called with dumbells 35, 40, 45, 55 (each hand)
4x5 Bar Pushdown 80, 100, 120
3x8 Alternating Hammer Curls 15, 20, 25


Then I did abs:

50 of each exercise:

1,2,3 sit ups
Crunches
Right Oblique Legs-to-chest
Left Oblique Legs-to-chest
Leg Raises
Reverse Crunches
Bicycle Crunches
Elbow to knee right
Elbow to knee left
Heel reach side to side


For crossfit tonight I:

Ran 1.5 miles
Rowed 400 meters
15 Body Pullups
20 Dumbbell Swings (40lb)

I also uploaded progress pics from yesterday marking my one week.

[shawnstoppable]

In some comparison, here's last week's pictures...