The Juggernaut Journal

**juggernaut** · 03-04-2010, 01:50 PM

I'm competing in my first NPC show on June 5th. I turned to the dark side after about 6 years of being a natty bber. It was a complete and total transformation that I have absolutely enjoyed deciding on, since it enabled me to train hard and balls to the wall. Built, my mentor and friend introduced me to it and with her guidance, I have made a great transition. She is truly the source of inspiration for a lot of good that I do for people.

**juggernaut** · 03-04-2010, 01:51 PM

yesterday...

Squat 3w 4x6 to 8
245-6 6, 6, 6
Hack 2w 2x8 to 10
45s-8, 10
Sissy 0w 4x15 to 20
BW-20, 20; 25-20, 18 (burrrrrrrn)
Bar Lunge 0 3 10 to 12
85-11, 10, 10
Donkey 0 5 15 to 20
55-20, 20, 15, 18, 13
Machine Crunch 4x10
160-10, 8, 8, 9

LISS walking, 30 minutes-these friggin shin splints are annoying the shit out of me. Anyone have suggestions?

**juggernaut** · 03-04-2010, 01:51 PM

Today

Slight incline bar press 3w,3x6 to 8
200-6, 6, 8
In Db 2w, 2x8 to 10
80-10, 8
Machine Flat fly 1w, 3x10 to 12
120-12, 12, 125-10
Un even push 2xfailure
8/8/4, 9/9/3
Dips 0, 4xfailure
160-8, 8, 8, 7
Rope 1w, 2x10 to 12
9.0-12, 9.5-10

LISS 30 mins, 125 bpm

**juggernaut** · 03-04-2010, 01:55 PM

Everyone needs a good trainer to assist in contest prep. My friend and business partner Joe Franco has been my coach for several years. Marianne, Built, has made me grow big. Joe has cut me. If you guys need any assistance in getting big, try Built's BGB routine. It's my bread and butter and I always praise her for the wonder of it. It's an amazing routine for getting me large.

Joe's work is contest readiness. He's great at it and has a ton of experience. His routines are phenomenal for hypertrophy and contest prep. I seriously recommend him to anyone, especially the natty bber.

**twarrior** · 03-04-2010, 05:49 PM

You have the link to Built's BGB routine?? Thanks.

**juggernaut** · 03-04-2010, 05:58 PM

Got Built? » Baby Got Back

**Bud876** · 03-05-2010, 01:15 AM

Hey, I am a really serious runner. The best thing you can do for those shin splints is to get a buddy. Your going to lay down on your back give him one foot. Hes goin to hold your toe and heel, and you going to try to pull against him with your toe and hes gonna apply resistance. Do this for 20 sec. Next your going to push away and of course hes going to do the opposite. Again do this for 20sec. Try to run or what ever your doing on grass. Try to stay away from concrete. Hope this helps!

**theCaptn'** · 03-05-2010, 01:55 AM

got some pictures Juggers?

**juggernaut** · 03-06-2010, 10:04 AM

From yesterday

Lat Pulldown palm up 3w, 3x6 to 8
250-8, 7, 7
T bar row 2w, 3x6 to 8 LOL made a mistake here...last week
205-8, 6, 6
Db deads 2w, 2x8 to 10
75s-10, 8
Close Row (H or L) 0w, 3x10 to 12
10.0-10, 12, 12
Good mornings 0w, 3x10 to 12
105-10, 12, 10
Glute Ham 0w, 3xfail
3 failure

LISS 30 mins, 118-120 bpm

**juggernaut** · 03-06-2010, 10:05 AM

Originally Posted by CaptRichArund

got some pictures Juggers?

Yeah-but they're ugly as fuck. sorry.

**juggernaut** · 03-06-2010, 12:15 PM

Today

Side lateral 2w, 3 x6 to 8
35-8, 7, 6
High in db press 2w, 2x8 to 10
65-10, 9 1/2, 9
Floor Raises 1w, 2x8 to 10 /ss/
13-10, 10
Cable upright row
5.5-10, 10, 10
In Db 2w, 3x5 to 6
40s-6, 6, 45s-5
Cable curl 1w, 3x8 to 10
7.5-12, 8.5-8, 8

17 min sprints

**JerseyDevil** · 03-06-2010, 04:49 PM

Best of luck in your contest!

**theCaptn'** · 03-06-2010, 06:07 PM

Originally Posted by juggernaut

Yeah-but they're ugly as fuck. sorry.

I was half-expecting that.

**juggernaut** · 03-06-2010, 06:44 PM

I'll post my photos in my next contest.

**Gazhole** · 03-07-2010, 02:41 AM

Workouts looking good, dude!

**juggernaut** · 03-07-2010, 07:58 AM

thanks Gaz-I'm feeling great.

**juggernaut** · 03-07-2010, 07:59 AM

3/7
On a mission to break the bank in AC, so I took the initiative to train today and rest tomorrow. I also figured I was going to do higher carbs since I am dining at Bobby Flays Steakhouse in the Borgota.

Squat 3w 4x6 to 8
245-8, 8, 7, 7
Hack 2w 2x8 to 10
50s-9, 8
Sissy 0w 4x15 to 20
25-20, 20, 35-16, 15
Bar Lunge 0w, 3x10 to 12
85-12, 10, 9 1/2
Donkey Calf Raise 0w 5x15 to 20
70-15, 15, 15, 15

LISS cardio. Legs felt like jello.

**juggernaut** · 03-08-2010, 02:43 PM

If anyone knows of a way to get my gear for my show to Las Vegas (going next month) without any problems, I would appreciate a PM. I am seriously troubled by this.

**juggernaut** · 03-09-2010, 11:38 AM

3/8

Went well today, had someone pushing my ass to the end. She made me do 170 on the weighted tricep dips. This girl kicks my ass all the time!!!

Slight incline bar press 3w,3x6 to 8
200-9, 8, 205-7
In Db 2w, 2x8 to 10
80-10, 85-8
Machine Flat fly 1w, 3x10 to 12
130-12, 12, 135-10
Un even push 2xfailure
9/9/4, 10/10/4
Dips 0, 4xfailure
16012, 10,11, 170-8
Rope 1w, 2x10 to 12
9.5-10, 10

LISS 30 mins, 130 bpm

**juggernaut** · 03-10-2010, 03:01 PM

Lat Pulldown palm up 3w, 3x6 to 8
250-7, 8, 8
T bar row 2w, 3x6 to 8
205-6, 8, 8
Db deads 2w, 2x8 to 10
75s-12, 80s-10
Close Row (H or L) 0w, 3x10 to 12
10.0-12, 10, 11
Good mornings 0w, 3x10 to 12
105-12, 12, 12
Glute Ham Raise 0w, 3xfail
3 failure

LISS 20 mins in the AM, 20 after training-had to break it up for work.

**T_man** · 03-10-2010, 05:21 PM

nice workouts jugg.

whats your layout for these posts? i have trouble distinguishing the sets/reps/weight

good luck in your competition!

**juggernaut** · 03-11-2010, 04:43 AM

Thanks. The layout is:

Example; 3w, 3x6 to 8
3 warmup sets, 3 sets of 6 to 8 reps.
The next line shows the weight used and reps done. I dont put in the warmups because I feel it isnt necessary.

**juggernaut** · 03-11-2010, 09:41 AM

3/11
Great workout today, good motivation on high incline shoulder press.

Side lateral 2w, 3 x6 to 8
35-8, 7, 7 (slow and steady on progress)
High in db press 2w, 2x8 to 10
65s-12, 70s-8, 9
Floor Raises 1w, 2x8 to 10 /ss/ Cable upright row
15-10, 8
6.5-10, 10
In Db 2w, 3x5 to 6
45s-5, 6, 5
Cable curl 1w, 3x8 to 10
8.5-8, 9, 7

30 minute eliptical.

**juggernaut** · 03-14-2010, 10:09 AM

From yesterday

Squat 3w 4x6 to 8
245-8, 255-6, 7
Hack 2w 2x8 to 10
50s-10, 9
Sissy 0w 4x15 to 20
45-15, 15, 14, 13
Bar Lunge 0w, 3x10 to 12
50-12, 12, 12-held off on adding weight my knees hurt a bit too much
Donkey Press 0w 5x15 to 20
70-18, 16, 17, 15

LISS cardio. hate cardio after legs.

**juggernaut** · 03-14-2010, 01:45 PM

Slight incline bar press 3w,3x6 to 8
205-8, 8, 6
In Db 2w, 2x8 to 10
85-10, 9
Machine Flat fly 1w, 3x10 to 12
135-12, 12, 145-10
Uneven push 2xfailure
10/10/4, 10/9/3 wow what a burn
Dips 0, 4xfailure
170-8, 10, 10, 175-9
Rope 1w, 2x10 to 12
9.5-12, 12, 112

LISS 20 mins, had to cut it short and help a customer.

**juggernaut** · 03-16-2010, 06:57 PM

From yetserday

Lat Pulldown palm up 3w, 3x6 to 8
250-8, 8, 7
T bar row 2w, 3x6 to 8
205-8, 8, 8
Db deads 2w, 2x8 to 10
80s-10, 10
Close Row (H or L) 0w, 3x10 to 12
10.5, 12, 12, 12
Good mornings 0w, 3x10 to 12
110-10, 10, 10
Glute Ham 0w, 3xfail
3 failure

20 minutes in AM/20 in the afternoon

**juggernaut** · 03-16-2010, 06:57 PM

3/16

Side lateral 2w, 3 x6 to 8
35-8, 7 8
High in db press 2w, 2x8 to 10
75s-10, 8, 9
Floor Raises 1w, 2x8 to 10 /ss/
15-10, 9
Cable upright row
7.0-10, 10
In Db 2w, 3x5 to 6
45s-5, 5, 5
Cable curl 1w, 3x8 to 10
8.5-10, 10, 10

30 minute treadmill.

**juggernaut** · 03-18-2010, 06:22 AM

rotation 4, week 1

3/18
Quads/Calves
Leg Press 3w, 4x10
130-10, 10; 145-8, 8
Squat 2w, 3x6-8 (didnt expect my strength to drop as low as it did on these)
155-8, 175-8, 195-8
Leg Extension 1w, 3x8-10
90-10, 110-10, 120-10
Walking Lunges 3x10-12
25s-12, 12, 12
Calves Seated5x25-30 with pause at top stretch
45-30, 55-18, 20, 19, 16
LISS 30 minutes

**juggernaut** · 03-18-2010, 01:08 PM

I noticed my leg press looked lame for anyone confused, I have this one in my gym:

Cybex International - Strength - VR1 | Leg Press

**juggernaut** · 03-20-2010, 11:12 AM

From 3/19
Chest/Triceps
Flat Db press 3w, 3x6 to 8
85s-8, 8, 8
Slight in, Db press 2w, 2x8 to 10
65s-10, 70s-10, 10
Flat bar chains 1w, 2x8 to 10
155-12, 170-10
In Fly 2x10 to 12
40s-12, 11
Close Press 2w, 2d or 3x8 to 10
150-10, DS-130-9/ 2nd set same
Rev Pressdown 1w, 3x10 to 12
6.0-12, 7.0-12, 12

LISS cardio 30 minutes on eliptical

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