The Juggernaut Journal

[juggernaut]

Just wrote this on my gym FB page:

To train or not to train...that is the question when you're sick. I'm getting ready for a contest, and the issue I have is, not whether to train or not, but how far to push the intensity.
If you have upper respiratory congestion, perhaps training (at not so high an intensity) can break things up inside. I always train when I have a sore throat or sniffles. I'm run down, but I can't stop training.
If I am sick below the neck and have a cough, FORGET IT.

According to an article posted on Ask the Coaches: Training/Racing While Sick | Running Times Magazine
Dr. Randy Eichner recommends the "neck check." If there is no fever and all of the symptoms are above the neck—congestion, sore throat, etc.—then an easy workout would be OK. If symptoms are below the neck—significant cough, muscle aches, etc.—then a day off is in order. Pushing too hard may prolong the course of the illness and increase the potential for complications.

If you pass the neck check and your temperature is normal, you might consider racing, but your performance may not be up to par. Pushing the pace may also cause protracted illness. This can sometimes cause symptoms similar to chronic fatigue syndrome, negatively impacting your training for a prolonged period of time.

 

[Gazhole]

I think in most situations a light workout that gets the blood flowing can be a good thing in terms of clearing waste products, raising core temperature etc. But yeah, anything serious or contagious i tend to just keep away.

Bodyweight squats in your house are just as good, or wrap up warm and have a light jog.

 

[juggernaut]

Happy new year Gaz.

I didnt do delts and back width yesterday, plus some light cardio which was a small challenge. I kept my thermal long sleeve on and worked up a small sweat doing that. I was weak as hell but did feel much better afterwards.

 

[juggernaut]

229.2lbs...9lbs left, 11 weeks to go

I've been getting nags in my joints as of late, and being sick has made me think I'm over-training. Charles Poloquin has a protocol out called German Body Composition training. It enables you to feel pumped, continue hypertrophy and cut fat completely. An added benefit is that the routine will last about 45 minutes.
At this point, 11 weeks out, I'm going to do the next ten weeks with the following routine. The eleventh week will be set aside for carb depletion and circuit training, plus posing.

I love the Baby Got Back routine. When I get back to "normal" training, I'm going to do that for 8 weeks and then hit the Juggernaut Method+531 for assistance work. Basically, I want to get strong again, and depending on whether I hit the top 3 in this contest, that will dictate whether or not I stay in bodybuilding or switch COMPLETELY over to Strongman....yes I'm considering it once more, because it turns out my doctor says I can do it.

So without further ado, here is my training for the next ten weeks.

Day 1: Chest & Back
Flat DB Presses superset with Barbell Rows
3 Sets each / 8 - 12 reps per set / 60 seconds rest

Dips superset with Narrow Grip Chins
3 Sets each / 10 reps per set / 60 seconds rest

Hammer Incline Press superset with Deadlifts
3 Sets each / 8 - 12 reps per set / 60 seconds rest

Day 3: Legs & Calves
Leg Extensions superset with Lying Leg Curl
3 Sets each / 10 reps per set / 60 seconds rest

Squats superset with Stiff Leg Deadlifts
3 Sets each / 12 - 15 reps per set / 90 seconds rest

Hack Squat superset with Standing Calf Raise
3 Sets each / 8 - 12 reps per set / 60 seconds rest

Day 4: Delts, Triceps and Biceps
Barbell Shoulder Press superset with Barbell Curls
3 Sets each / 10 reps per set / 30 seconds rest

Rear Delt Machine superset with Tricep Pushdowns
3 Sets each / 8 - 12 reps per set / 30 seconds rest

DB Lateral Raise superset with Hammer Curls
3 Sets each / 8 - 12 reps per set / 30 seconds rest

Seated Tricep DB Extension superset with DB Shrugs
3 Sets each / 8 - 12 reps per set / 30 seconds rest

DAY 1: Chest & Back
DAY 2: Rest
DAY 3: Legs & Calves
DAY 4: Delts, Triceps and Biceps
DAY 5: Rest
DAY 6: Repeat Day 1

 

[trapzilla]

Squats superset with stiff legs do not sound fun in my book.

Are the nags all over Jug or at more specific joints? (not sure if I worded that very well)

 

[juggernaut]

Really just shoulders and knees.
Actually, i kind of like the combination!

Sent from my G2x
using Taptalk

 

[juggernaut]

Day 1: Chest & Back
Flat DB Presses superset with Barbell Rows
3 Sets each / 8 - 12 reps per set / 60 seconds rest
Started light, will get progressively heavier.
65s-12, 12, 12
135-10, 10, 9
(what a fucking burn!!)

Dips superset with Narrow Grip Chins
3 Sets each / 10 reps per set / 60 seconds rest
BW-8, 8, 8
BW-6, 6, 5

Hammer Incline Press superset with Deadlifts
3 Sets each / 8 - 12 reps per set / 60 seconds rest
220-12, 10, 9
235-12, 12, 12 (omigod!!!!!)

Sprints-23 minutes, plus posing.

 

[omerta2010]

This routine should really give some awesome pumps and burns.

On the hammer incline if your shoulder starts to tweak swap it out, since I stopped using that machine that shoulder pain has gone away. Just my $.02

So you going to stick with your G-men over the packers?

 

[juggernaut]

I'm a diehard G-man fan. I cant let up on the boys now!!

I actually have a better hammer bench than Hammer. It's from Cybex. Great little device. I just put hammer down because everyone knows what it is.

 

[omerta2010]

Yeah I think that might be the game of the week coming up, Saints/49er's has potential as well.

G-men are coming on and got healthy at the perfect time.

You taking anything for the joint pain, or just changing up the routine?

 

[juggernaut]

Agreed on the Gs.
I am changing the routine only. I have added ten extra grams of fish oil with the 15g already used, so it should be better in a month.

 

[juggernaut]

Amazing how low the weight goes when doing this...

This felt like one big sprint session.


Day 2: Legs & Calves
Leg Extensions superset with Lying Leg Curl
3 Sets each / 10 reps per set / 60 seconds rest
110-10, 10, 10
110-10, 10, 10

Squats superset with DB Stiff Leg Deadlifts
3 Sets each / 12 - 15 reps per set / 90 seconds rest
(This sucks)185-15, 13, 12
65s-15, 12, 11

Smith Hack Squat 3 Sets each / 8 - 12 reps per set / 60 seconds rest
superset with Seated Calf Raise 3 Sets each / 12-20 reps per set / 60 seconds rest
115-8, 8, 8
100-20, 15, 12

Walking on the treadmill took a whole new meaning LOL
35 minutes LISS.

 

[juggernaut]

Wow...3 hours later and I am still feeling a pump. This is nuts.

 

[omerta2010]

This felt like one big sprint session.


Day 2: Legs & Calves
Leg Extensions superset with Lying Leg Curl
3 Sets each / 10 reps per set / 60 seconds rest
110-10, 10, 10
110-10, 10, 10

Squats superset with DB Stiff Leg Deadlifts
3 Sets each / 12 - 15 reps per set / 90 seconds rest
(This sucks)185-15, 13, 12
65s-15, 12, 11

Smith Hack Squat 3 Sets each / 8 - 12 reps per set / 60 seconds rest
superset with Seated Calf Raise 3 Sets each / 12-20 reps per set / 60 seconds rest
115-8, 8, 8
100-20, 15, 12

Walking on the treadmill took a whole new meaning LOL
35 minutes LISS.

YouTube Video

 

[omerta2010]

Wow...3 hours later and I am still feeling a pump. This is nuts.

So it worked. how are the knee's feeling?

 

[juggernaut]

Knees are good, but the DOMS fucking kicked in quick!!

 

[juggernaut]

YouTube Video

 

[juggernaut]

DOMS on the legs is amazing. I love it.

Day 3: Delts, Triceps and Biceps
Barbell Shoulder Press superset with Barbell Curls
3 Sets each / 10 reps per set / 30 seconds rest
115-10, 9, 8
65-10, 10, 10

Rear Delt Laterals superset with Tricep Pushdowns
3 Sets each / 8 - 12 reps per set / 30 seconds rest
20s-12, 12, 12
100-12, 110-10, 9

DB Lateral (side) Raise superset with Hammer Curls
3 Sets each / 8 - 12 reps per set / 30 seconds rest
15s-12, 12, 12
40s-12, 12, 11

Seated Tricep DB Extension superset with DB Shrugs
3 Sets each / 8 - 12 reps per set / 30 seconds rest
80-12, 12, 10
80s-11, 12, 9

Cardio; sprints 25 mins

 

[omerta2010]

So your delts feel like bowling balls after that workout.

I sometimes wonder if I'm the only sick bastard who loves the feeling of DOMS in the legs after a killer leg day.

I'm almost out of my GNC multi's, and need to stock up on my Strike so any ETA on when your multi's are coming in?

 

[juggernaut]

So your delts feel like bowling balls after that workout.

I sometimes wonder if I'm the only sick bastard who loves the feeling of DOMS in the legs after a killer leg day.

I'm almost out of my GNC multi's, and need to stock up on my Strike so any ETA on when your multi's are coming in?

I think Arnold had it right when he said the pump is like cumming. I feel the same about DOMS...is that weird?
Vita+Complete should be at our facility very soon, like in a two or three days. I'll let you know asap.
My delts were showing veins I never knew existed!

 

[juggernaut]

It's in! Pre-order details coming soon.

 

[juggernaut]

228.4lbs

Day 1: Chest & Back
Flat DB Presses superset with Barbell Rows 3x8 - 12 (60 seconds rest)
75s-12, 12, 10
135-9, 9, 8

Dips superset with Narrow Grip Chins 3x8 - 12 (60 seconds rest)
BW-8, 7, 6
BW-6, 5, 6

Hammer Incline Press superset with Deadlifts 3x8 - 12 (60 seconds rest)
230-8, 7, 7
245-10, 9, 9

Sprints-25 minutes+20 minutes LISS, plus posing.

 

[omerta2010]

So with these fast paced superset style workouts have you cut back on the cardio?

And enough about pizza on facebook if you make it through the show without pizza I'll buy you a damn pizza.

 

[davegmb]

The old dips/chins superset I've always been too scared to try it, must be real tough!

 

[Gazhole]

Dips/Chins is horrible. Nice workouts!

 

[juggernaut]

So with these fast paced superset style workouts have you cut back on the cardio?

And enough about pizza on facebook if you make it through the show without pizza I'll buy you a damn pizza.

LMFAO promise???
I havent cut back on cardio, since what I'm doing presently appears to be working.

 

[juggernaut]

Dips/Chins is horrible. Nice workouts!

Thanks Gaz-the pump is absolutely incredible. It's a true challenge. I do like that that the workout only takes 35 minutes at the most.
Dave it plainly sucks, but holy shit what a difference in the way I look.

I actually dont like the last set-the hammer incline with the deads. I am sitting almost 5 minutes huffing and puffing, completely wiped out.

 

[omerta2010]

LMFAO promise???

Yep, 1 large your choice.

I actually dont like the last set-the hammer incline with the deads. I am sitting almost 5 minutes huffing and puffing, completely wiped out.

I thought this combo looked insane.

 

[juggernaut]

nice!!

That combo is sick. I am literally dead by the end. I dont think I have anything left after that final set.

 

[davegmb]

Bloody love pizza