The Juggernaut Journal

**juggernaut** · 03-20-2010, 11:17 AM

3/20

Pull ups 0w, 4xFailure
BW only-12, 8, 6, 5
Bent over row 2w, 3x6 to 8
140-8, 8, 9
Rope Pulldown 1w, 3x6 to 8
7.0-12, 12, 12
Str arm pulldown 3x10 to 12
6.0-12, 12, 12
Stiff leg deads bar 3x10 to 12
185-12, 12, 205-10 [nice burn]
Leg curl 2w, 3x8 to 10
120-12, 12, 125-10

LISS cardio 20 mins; Originally, I wasnt supposed to do cardio today, but opted to minimize damage when I eat the applebee burger tonight.

**juggernaut** · 03-22-2010, 09:25 AM

From yesterday;

3/21
Db press 3w, 3x6 to 8
65-8, 70-8, 8
Slanted 1 arm cable lateral 2w, 2x8 to 10
2.0-8, 10
Seated Rear delt /ss/ with upright row 1w, 2x10-12
15s-12, 12,
70-12, 12, 80-10
Hammer curl 2w, 3x5 to 6
55-6, 65-6, 75-8
Close curl 1w, 3x8 to 10
10 to 12
60-10, 10, 70-8

LISS Cardio-30 mins; HRT 120-125

Forgot to update my stats with the new macros; back to 231 lbs as of Friday. Vascularity is rampant through the arms, calves and shoulders. I switched over to a myotape because I was tugging to hard on the tape measure. All is well.

**juggernaut** · 03-22-2010, 09:25 AM

Sprints only today.

**juggernaut** · 03-23-2010, 10:55 AM

3/23
Quads/Calves
Leg Press 3w, 4x10
145-10, 10, 160-10, 10
Squat 2w, 3x6-8 (didnt expect my strength to drop as low as it did on these)
180-8, 200-8, 8
Leg Extension 1w, 3x8-10
130-10, 10 135-10
Walking Lunges 3x10-12
30s-10, 10, 12
Calves Seated5x25-30 with pause at top stretch
55-25, 25, 20, calves in (55)-17, 15

LISS 30 minutes treadmill

**T_man** · 03-23-2010, 01:17 PM

Nice workouts Jugg, keep it up. What happened with the squats?

**juggernaut** · 03-23-2010, 02:56 PM

I had the same thing happen last week...I think the leg press is fatiguing the hell out of them. I can barely walk right now.

Legs =

**juggernaut** · 03-24-2010, 04:38 PM

3/24/10

Trained with the badass FBI chick. She pushed me and made me laugh my ass off. The workout took longer, but was well worth it since I've been stressing lately about business. It's good, but I want better.

Chest/Triceps
Flat Db press 3w, 3x6 to 8
90s-8, 6, 6
Slight in, Db press 2w, 2x8 to 10
75s-10, 10
Flat bar chains 1w, 2x8 to 10
170-10, 9, 6
In Fly 2x10 to 12
45s-12, 12
Close Press 2w, 2d or 3x8 to 10
185-8, 10, 10
Rev Pressdown 1w, 3x10 to 12
8.0-12, 10, 10

Had a sharp pain in my bicep that shot up my arm. Kind of weird, but I dont think it will stop from me from my goal of hammer db curls with 100 lbs.

LISS cardio 30 minutes. Talk the dog for a walk on the beach. Calves are nicely worked to.

**juggernaut** · 03-25-2010, 01:18 PM

3/25/10

Pull ups 0w, 4xFailure
BW only-10, 9, 6, 6, 5 1/2
Bent over row 2w, 3x6 to 8
160-8, 8, 8
Rope Pulldown 1w, 3x6 to 8
8.0-12, 12, 12
Str arm pulldown 3x10 to 12
7.0-12, 10, 11
Stiff leg deads bar 3x10 to 12
210-12, 12, 215-10
Leg curl 2w, 3x8 to 10
130-10, 135-8, 8

30 mins LISS

**juggernaut** · 03-29-2010, 01:47 PM

3/29/10

Chest/Triceps
Flat Db press 3w, 3x6 to 8
90s-8, 8, 8 (wasnt really that hard at all)
Slight in, Db press 2w, 2x8 to 10
80s-10, 9
Flat bar chains 1w, 2x8 to 10
175-10, 8
In Fly 2x10 to 12
40s-12, 50s-10
Close Press 2w, 2d or 3x8 to 10
165-10, 9, 9
Rev Pressdown 1w, 3x10 to 12
9.0-12, 12, 10.0-10

sprints on treadmill...I fell off the f-king thing!!! LOL

**Curt James** · 03-29-2010, 10:34 PM

Solid work!

**juggernaut** · 03-30-2010, 10:41 AM

Originally Posted by Curt James

Solid work!

thank you sir!

**juggernaut** · 03-30-2010, 10:42 AM

3/30

Pull ups 0w, 4xFailure
BW only-11, 8, 7, 6
Bent over row 2w, 3x6 to 8
160-8, 8, 8 (not ready to go up again so I completed higher reps
Rope Face Pulls 1w, 3x6 to 8
6.0-12, 12, 12
Str arm pulldown 3x10 to 12
9.0-10, 10, 10
Stiff leg deads bar 3x10 to 12
215-12, 12, 12
Leg curl 2w, 3x8 to 10
135-10, 9, 8

5 minute cooldown...no time for cardio right now, possibly later

**JerseyDevil** · 03-30-2010, 05:38 PM

Workouts looking great in here!

**juggernaut** · 03-31-2010, 03:30 AM

It's driving me crazy that my waist is shrinking but the f-king scale is staying on the same gottdamn number! It's a mindfuck!

**HeavyBomber** · 03-31-2010, 07:38 AM

Originally Posted by juggernaut

It's driving me crazy that my waist is shrinking but the f-king scale is staying on the same gottdamn number! It's a mindfuck!

That's a good thing.

**juggernaut** · 04-01-2010, 09:30 AM

4/1/10

Quads/Calves
Leg Press 3w, 4x10
175-10, 10, 10, 10
Squat 2w, 3x6-8
245-8, 8, 8, 8 (WOW-nice work)
Leg Extension (top half of ROM to develop teardrop) 1w, 3x8-10
150-10, 10, 10
Walking Lunges 3x10-12
35s-10, 10, 11 (literally collapsed on the last rep!)
Calves Seated5x25-30 with pause at top stretch
65-25, 30, 30, 25, 23

LISS 30 minutes elliptical

**juggernaut** · 04-01-2010, 02:05 PM

Originally Posted by HeavyBomber

That's a good thing.

It's a good thing, but makes me get a headache when I see the number stay the same. My abs are poking through, I saw them this morning while getting ready for work. Still drives me crazy-ready to throw the friggin scale out.

**juggernaut** · 04-03-2010, 12:56 PM

4/3/10
Chest/Triceps
Flat Db press 3w, 3x6 to 8
90s-8, 95s-8, 7
Slight in, Db press 2w, 2x8 to 10
80s-8, 9
Flat bar chains 1w, 2x8 to 10
180-8, 8
In Fly 2x10 to 12
50s-8, 8
Close Press 2w, 2d or 3x8 to 10
165-8, 8, 8
Rev Pressdown 1w, 3x10 to 12
10.0-10, 11, 11

sprints on treadmill

**juggernaut** · 04-04-2010, 09:00 AM

3/5/10

Pull ups 0w, 4xFailure
BW only-10, 7, 7, 8
Bent over row 2w, 3x6 to 8
165-6, 6, 6
Rope Face Pulls 1w, 3x6 to 8
7.0-6, 6, 6
Str arm pulldown 3x10 to 12
10.0.0-10, 11, 9
Stiff leg deads bar 3x10 to 12
225-10, 10, 10
Leg curl 2w, 3x8 to 10
150-8, 8, 7

30 minutes on elliptical

20 minute fast walk with dog later today to burn the calories.

Happy Easter!
The center and outer ridges of my abs are poking through now, even more pronounced than they have been in the past. I'm happy with that. My legs are cutting up pretty nicely. Today will be a pain the ass because of Easter and the manicotti, and meat pie, and chicken cutlets, and stuffed mushrooms, and sausage, and meatballs, and eggplant, not to mention the f-king desserts that my mom lays out like a venetian table at an Italian wedding...really it's that insane.

**HeavyBomber** · 04-05-2010, 07:59 AM

Originally Posted by juggernaut

...[clip]...ready to throw the friggin scale out.

Sounds like a plan.

**Curt James** · 04-05-2010, 11:12 AM

Originally Posted by juggernaut

3/5/10

Pull ups 0w, 4xFailure
BW only-10, 7, 7, 8
Bent over row 2w, 3x6 to 8
165-6, 6, 6
Rope Face Pulls 1w, 3x6 to 8
7.0-6, 6, 6
Str arm pulldown 3x10 to 12
10.0.0-10, 11, 9
Stiff leg deads bar 3x10 to 12
225-10, 10, 10
Leg curl 2w, 3x8 to 10
150-8, 8, 7

30 minutes on elliptical

20 minute fast walk with dog later today to burn the calories.

Happy Easter!
The center and outer ridges of my abs are poking through now, even more pronounced than they have been in the past. I'm happy with that. My legs are cutting up pretty nicely. Today will be a pain the ass because of Easter and the manicotti, and meat pie, and chicken cutlets, and stuffed mushrooms, and sausage, and meatballs, and eggplant, not to mention the f-king desserts that my mom lays out like a venetian table at an Italian wedding...really it's that insane.

What kind of dog? Cool.

And hope you had a Happy Easter, too.

**juggernaut** · 04-05-2010, 12:31 PM

Originally Posted by Curt James

What kind of dog? Cool.

And hope you had a Happy Easter, too.

Thanks Curt. I did.

my dog is a mini-schnauzer. They dont shed and are non-allergenic. They are very active dogs one moment and can relax the next. Very smart too.

Meet Mia

**juggernaut** · 04-05-2010, 12:32 PM

4/5/10

Delts/Biceps
Db press 3w, 3x6 to 8
75-8, 8, 7
Slanted 1 arm cable lateral 2w, 2x8 to 10
2.5-10, 3.0-8 (HARD!)
Machine Seated Rear delt /ss/ with upright row 1w, 2x10-12
90-12, 95-11
80-12, 11
Hammer curl 2w, 3x5 to 6
85s-6, 5, 6
Close curl 1w, 3x10
85-10, 10, 10

LISS Cardio-30 mins; elliptical (nice sweat!)

**juggernaut** · 04-08-2010, 05:47 PM

From yesterday; 3/8/10

Quads and Calves/abs
Leg Ext 2w, 2x10
warms, 130-10, 140-10
Front squat 2w, 4x6 to 8
warms, 155-8, 8, 8, 165-6
Sumo Squat 1w, 3x10
warms, 85-10, 8, 9
Close Stance Squat on Smith 0w, 3x10 to 12
65-12, 75-12, 80-12
smith standing calf singles 5x10 Heavy with 3 second pause at bottom
105-10, 155-9, 8, 6, 6

elliptical, 30 mins

**juggernaut** · 04-08-2010, 05:47 PM

4/7/10

Inc DB Bench Press3w, 3x6-8
3 warms, 90-8, 8, 8
Flat Convergent Bench Press 2w, 2x8-10
2 warms, 190-10; 200-8
Decline Bench Press on Smith4x10-12
140-10, 10, 12, 8
Feet on milk crate Push Ups 2xfailure
11, 13
Tricep Press2w, 3x8-10
2 warms, 160-8, 8, 8
Machine Ext 1w, 2x10-12
1 warm, 80-12, 12

LISS 30 mins

**juggernaut** · 04-09-2010, 12:55 PM

4/9/10

Lat Pulldown (palms over) 3w, 3x6-8
250-8, 6, 7
Deads (wide grip staggered grip) 2w, 3x6-8
300-8, 8, 8
Bench DB Row 1w, 3x8-10
75s-10, 10, 10
One Arm Seated Cable Row 3x12
10.0-10, 10, 8
Leg Curl 2w, 3x8-10
150-10, 8, 6
SHELC (mmmmm shellllllcss)
3xfailure

120 bpm cardio 30 mins

**Saney** · 04-09-2010, 05:03 PM

Wow Juggler, you're Superman!

**Curt James** · 04-09-2010, 09:46 PM

Originally Posted by juggernaut

Meet Mia

Awesome!

Originally Posted by juggernaut

4/9/10

Lat Pulldown (palms over) 3w, 3x6-8
250-8, 6, 7
Deads (wide grip staggered grip) 2w, 3x6-8
300-8, 8, 8
Bench DB Row 1w, 3x8-10
75s-10, 10, 10
One Arm Seated Cable Row 3x12
10.0-10, 10, 8
Leg Curl 2w, 3x8-10
150-10, 8, 6
SHELC (mmmmm shellllllcss)
3xfailure

120 bpm cardio 30 mins

Whuzzat?

Originally Posted by Saney

Wow Juggler, you're Superman!

Agreed!

**Curt James** · 04-10-2010, 09:40 PM

Great meeting you at Eastern Regionals today, juggernaut! I appreciate the samples, of course.

Beyond Nutrition

**juggernaut** · 04-10-2010, 11:02 PM

Same here Curt. Hey let me see the photo we took!

No workout today, unless you count struggling to keep myself awake after almost 8 hours of driving! Tomorrow, delts and biceps.

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