The Juggernaut Journal

[omerta2010]

^^ arm day = ego pump day.

Have a good weekend, glad your feeling better.

Hate it the wait for the week after deload to start. Actually want this weekend to hurry up.

 

[juggernaut]

Yeah I got it stroked My lady client came over and said "I didnt know your arms were that big and veiny. It's gross! But it looks good." Wtf does that mean??

 

[juggernaut]

Day 5

Belt squat 4x10
90-10, 115-10, 120-8, 8
Horizontal leg press 3x15
115-15, 15, 15
leg curls 4x25
90-25, 20, 16, 15
Flat bench press 4x12, 12, 10, 8
185-12, 12, 190-10, 195-7
Bent rows 3x5
175-5, 5, 5
Incline fly 3x20
30s-20, 20, 20
Lat pulldowns 8x8
200-8, 8, 8, 8, 8, 8, 6, 4 (what a pump??!!)
forearm rollers
6xfailure
Calf raise 5x10
190-10, 10, 8, 9, 6
Ab work on balance ball
8 x failure with 30 second rest

Sprint work 30 minutes on elliptical

Wind is coming back.

 

[x~factor]

^whoa! Holy f-ing volume!

 

[juggernaut]

I can handle it. I'm badass

Sent from my G2x
using Taptalk

 

[juggernaut]

Day 1

Back Squats (below parallel)5x12, 12, 10, 8, 8, 15
135-12, 145-10, 185-8, 225-8, 115-15
Front squat 3x12
115-10, 10, 10
Leg Ext 4x25
60-25, 25, 65-20, 16
Leg curls 4x12, 12, 10, 8
85-12, 100-12, 115-10, 125-8
RDLs 3x10
205-10, 10, 10
Preacher curl 3x12
60-12, 10, 9
Pushdown 3x20
80-20, 15, 15
Forearm curl 4x20
50-10, 14, 12
Standing calf raise 3x10
190-8, 9, 9
high rep ab work
8xfail

Cardio 30 minute sprints

 

[juggernaut]

Day 2

Flat bench press 4x12
195-12, 205-12, 10, 7
Dips with a 5 second descent 4x12
BW-10, 8, 10, 6
Yates row 4x12
115-12, 135-12, 155-8, 8
OH Press 4x12
95-10, 8, 7, 6
Lateral raise 4x12
20s-12, 10, 9, 9
Face pulls 4x12
70-12, 10, 10, 11
Lower forearm work 4x20
40-20, 16, 18, 17
Free standing calf raise 3x50
(Bodyweight only)-27, 26, 22, 20

Sprints: 30 minutes, level 4 elliptical

 

[omerta2010]

Definately back at it.

 

[juggernaut]

Getting there. Congestion is totally gone and the evil ogre-ish voice is back without the nasality.

 

[JerseyDevil]

...and the evil ogre-ish voice is back without the nasality.

 

[juggernaut]

 

[juggernaut]

Day 3

Dicks Press 5x12, 10, 8, 6, 15
105-12, 115-10, 125-8, 130-6, 95-15
Cheat curls 4x8
110-8, 130-8, 6, 5
DB tricep extension 4x15
65-15, 70-15, 15, 9
Incline DB curls 4x15 (arms are pumped like crazy)
25s-15, 15, 10, 9
Ab Work
8x10 heavy
Cardio: sprints 30 minutes.

 

[JerseyDevil]

The question begs to be asked.... What exactly is a "Dicks Press"?...... this should be good!

 

[Gazhole]

In fact i think i heard a guy talking about Dick's press the other day and i'll be honest my ears pricked up. Sounds like a hard exercise, but a rewarding one if you've got the balls to do it. I tell ya, Jugg has a got a good head on his shoulders - not too cocky, but not a pussy either. We should erect a statue in his honour. Still, i'd hate to come in here and give the answer away prematurely since he can get a bit teste at times.

 

[juggernaut]

Testy?? Me??? Nooooo Thanks G-man. I appreciate that.

As per everyone's request; the Dicks Press. A strange name for a tough exercise, but damn effective. My triceps are screaming today.

YouTube Video

 

[bwrag]

It look similar to jm presses. I know those burn the shit out of my tris

 

[juggernaut]

Day 4

DB Incline bench press 4x12
75s-12, 80s-10, 8, 8, 7
Chins 5x8
(Bodyweight only)-10, 8, 8, 7, 6
DB incline fly 4x12
40s-12, 45s-12, 10, 10, 8
Bent rows 4x10
135-10, 10, 10, 8
Barbell bench press 3x10
185-10, 10, 10, 10
pullups 3x12
8, 8, 6

Cardio: 25 minutes sprints, level 5 elliptical

 

[juggernaut]

FYI: lower carb days suck monkey ass.

 

[davegmb]

You doing the sprints outside or on a treadmill?

 

[Gazhole]

FYI: lower carb days suck monkey ass.

I know you're hungry but please don't resort to rimming primates for half digested banana.

YOU CAN DO THIS.

 

[juggernaut]

 

[omerta2010]

Dude, what experimental new supplement are you on? Not only have you gotten huge but it's caused your hair to grow like crazy.

Your gonna have to shave for your show.

 

[omerta2010]

I couldn't resist.

 

[juggernaut]

Dude, what experimental new supplement are you on? Not only have you gotten huge but it's caused your hair to grow like crazy.

Your gonna have to shave for your show.

Follistatin...it was free.

 

[juggernaut]

Day 5

Military press 5x5
145-5, 150-5,4, 3
Front raise 3x12
25s-12, 12, 12
BB shrugs 3x20
145-20, 175-20, 18
Box exercise 3x15
10s-12, 8, 8
Seated lateral raise 4x15
10s-15, 15s-15, 12, 12 (holy I just got bitchslapped!)
Reverse fly 3x12
20s-12, 25s-10, 10
Forearm Roller 4x up only
15lbs
Leg press calf raise 4x12
115-10, 10, 10, 10
Ab work
8xfail

No time for cardio today, will implement circuit training tomorrow with LISS.

 

[juggernaut]

Hit my pre-sick weight last week at 228.6

Today, 227.0 bitches!!!
9lbs left, about 13 weeks to go.

 

[JerseyDevil]

Lookin good bitch!!

 

[juggernaut]

Thaaank youuuuuu








bitch? That's mr. bitch

 

[Pony]

I know you're hungry but please don't resort to rimming primates for half digested banana.

YOU CAN DO THIS.

bwahahaha!

 

[juggernaut]

Day 6

Back squat 4x10
195-10, 10, 205-10, 8
Front squat 3x15
105-15, 13, 10
Leg extension 4x2555-25, 65-25, 75-22, 19
Pull throughs 4x12, 12, 10, 8
95-12, 12, 105-10, 115-8
Deads 3x5
245-5, 5, 275-7
Reverse curls 4x20
45-20, 50-18, 16, 17
Seated calf 4x20
90-20, 100-18, 16, 17
Ab work heavy 4x10
165-10, 10, 170-10, 10

LISS Cardio 30 minute hill intervals