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The Juggernaut Journal

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Muscle Gelz Transdermals
IronMag Labs Prohormones
davegmb said:
Do you feel like you've gotten bigger jugg, can you see it on the scales?
Click to expand...

I actually lost 3lbs in the past two weeks. Not by choice, just by getting more cardio done and not eating everything that isnt nailed down-just meeting my macros. However, I can see myself more fuller and rounder. More veins are visible as well, especially after the sick-ass pumps.
 
Week 3 Microcycle 1 Wkt A

Zercher Squats 3x5+5+5
125-115-110-5/5/5
Step Ups on 18" box 3x5+5+5
40s-30s-25s-5/5/5, 5/5/5 50s-40s-30s-5/5/5
Unilateral Leg Press 3x5+5+5
145-130-100-5/5/5
Jumping Squats 3x20
15s-20, 16, 12
Leg Extension 3x20
85-20, 20, 20
Standing Calf Raise 3x10
175-10, 10, 9

Cardio: High Incline 3.0 mph, 30 mins

Getting strength back rather quickly. Good work today. Legs should be baked by tomorrow.
em1g81_cola_baked_ham1_lg.jpg
 
damnit my stomach growled when I saw that.

Good lookin workout. :thumb:
 
Week 4 Microcycle 2 Wkt B

Overhand Wide Chins 5x5
20-5, 5, 5, 5, 5
V-Bar Rows 5x5
145-5, 155-5, 165-5, 5, 5
Wide Grip Pulldowns 5x5
260-5, 270-5, 5, 5, 5
DB Pullovers 1x20
50-20
Shrugs 1x20
95-20 (cake)
Preacher Curls 1x20
45-20

Cardio: Pikes Peak, level 4, 30 minutes

Great workout. Lats and arms were pumped like crazy. Strength was back in great shape. EVERYTHING was easy today. I hope to see more of this in the weeks to come!
 
Week 4 Microcycle 2 Wkt C

RDLs 5x5
225-5, 245-5, 265-5, 270-4, 4
Zercher Good Mornings
125-5, 135-5, 5, 5
Weighted Hip Thrusts
135-5, 155-5, 185-5, 195-6
Reverse Hyperextensions 1x20
BW-\20
Leg Curls 3x20
95-18
Seated Calf Raise 3x20
100-19 (friggin hate when I cant get the last rep of the complete set!)

Cardio: Pikes Peak 30 minutes level 4

Strength is back like crazy. I wasnt even killing myself today. All across the board, great gains.

Another solid workout made even better by Strike HD-8!
 
weighted hip thrusts? sounds interesting, I hate those stupid pullthrough's and we don't have a GHR machine at my gym.

May have to add those in tomorrow, work messed up my week so doing back to back's today and tomorrow to be ready for next week.

Sounds like your BB goal is back. We'll all be watching.
 
juggernaut said:
Seated Calf Raise 3x20
100-19 (friggin hate when I cant get the last rep of the complete set!)
Click to expand...

Dude, I finally found something I can kick your ass on. :hair:

you better get them calves workin for your show. :shooter::shooter:
 
I'm working on it. The trick to the calf work is pausing for 3 seconds at the bottom and thrusting all the way up. Some people just go up/down and dont pause at all. I imagine I can go way heavier, but then my form sucks and I dont feel it.
 
omerta2010 said:
weighted hip thrusts? sounds interesting, I hate those stupid pullthrough's and we don't have a GHR machine at my gym.

May have to add those in tomorrow, work messed up my week so doing back to back's today and tomorrow to be ready for next week.

Sounds like your BB goal is back. We'll all be watching.
Click to expand...

Weighted HT are my only ab work I do and for whatever reason, my abs are growing! Much more pronounced then when starting. Obviously they hit the hams/glutes, but the real benefit has been my squatting.

I got sidetracked because of the tv shoot. Now all is back on for the show. I'd like to see a 5lb gain of muscle in the next few months. I am going to start dieting now, but very lightly with carb rotation and then go into keto at three months prior.
 
I've been doing them 3 count at top and bottom, really fry's them. :thumb: And form over weight is always the best. Not like the dude I saw today with a 2 inch ROM
 
sounds like a good plan to me, I'll make sure to keep needlin ya to make sure you stay on the path. :paddle:

I think I'll try the weighted HT's tomorrow since I need to get some ab work back into my program and those pull through's just feel freaking stupid.
 
X, for me at least, feeling it work for calves are especially particular. I wont grow if I dont feel it going. I'm like this with all of my work-so i could go higher, but feel I'm robbing myself of the workout if I dont feel the muscles worked.
 
juggernaut said:
X, for me at least, feeling it work for calves are especially particular. I wont grow if I dont feel it going. I'm like this with all of my work-so i could go higher, but feel I'm robbing myself of the workout if I dont feel the muscles worked.
Click to expand...

Hell yeah. That's how its done!
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
Week 4 Microcycle 2 workout D

Incline Bench Press 4x10
190-10, 10, 8, 8
Arnold Press 4x10
45s-8, 8, 8, 7
Decline DB Bench Press 3x5+5+5
55s-10, 10, 10, 10
DB Lateral Raise 2x20
10s-20, 20
Cable Flies 2x20
40-20, 20
Rope Pushdowns 2x20
70-20, 14

Pike's Peak, 30 minutes level 4
 
Week 4 Microcycle 2 workout A

Zercher Squats 4x10
155-10, 10, 10, 10
Step Ups on 18" box 4x10
50s-10, 10, 10, 10
Unilateral Leg Press 4x10
145-10, 10, 10, 10
Jumping Squats 2x20
15s-15, 15 (like torture!!)
Leg Extension 2x20
90-18, 15
Standing Calf Raise 3x10
180-10, 10, 10(+20 reps with bodyweight)

Cardio: High Incline 3.0 mph, 30 mins

Nice workout. Strength felt great-could've been the two cups of dark roast coffee & Strike. Caffeine always makes a difference in my training.
 
Good lookin workout. Bet you quads were thrashed
 
It was great, but I think I was holding back on the squats. It's a totally different type of squat, these Zercher. You cant handle much weight-but I want to get to my bodyweight!
 
Week 4 Microcycle 2 workout B

Chins 4x10
BW-9, 6, 5, 4 1/2
V-Bar Rows 4x10
145-10, 10, 10
Pulldowns 4x10
210-8, 8, 7
DB Pullovers 2x20
60-20, 16
Shrugs 2x20
135-20, 20
Preacher Curls 2x20
55-20, 14

Cardio: 30 mins, sprints
 
Active Recovery Day

4x6, 60 second rest after each complex
Hang Clean
Front Squat
Rows
Push Press
RDL

Used 105lbs for the entire complex. 5 reps on all.

Followed up with 20 minutes LISS cardio.
 
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