The Juggernaut Journal

[Gazhole]

high fat anything is fantastic.

 

[omerta2010]

What's Pike's Peak? Treadmill setting or something?

So I got a day pass so want to try the prowler tomorrow, any suggestions or should I just plan to push til I can push no more.

 

[juggernaut]

High fat carb cycling... <drool>

Can I butter your grits madam??

 

[juggernaut]

What's Pike's Peak? Treadmill setting or something?

So I got a day pass so want to try the prowler tomorrow, any suggestions or should I just plan to push til I can push no more.

Pikes Peak is just a program on my Cybex treadmill. It emulates mountain hill climbing with fast/slow walking peaks.

As for sled work-try this: Sled Workout - Power Sleds Workouts for Athletes - Intense Outdoor Exercises Videos

 

[omerta2010]

ahh none of the gyms around here have cybex threadmills. Sounds like a cool little program though.

I decided to just push, alternating between the horns and crossbar. And then changing the weight just to play around. Turned out to be awesome cardio though.

 

[juggernaut]

When I bought the gym, I had to go to Minnesota (most boring fucking state in the world) and try out each machine I wanted place in the layout. The treadmills are amazing, as are the elipticals.

 

[juggernaut]

Great news, I got a lead part in a seriously interesting short film in which I play a scumbag. It's disturbing how f-ed up the lead character is.

 

[omerta2010]

Your acting career seems to be going well. Congrats.

 

[davegmb]

Great news jug, glad its going well and hope the pays good

 

[juggernaut]

Your acting career seems to be going well. Congrats.

I dont know if I could call it a career yet, but it's pretty cool all the same. Things are really starting to cook.
Thanks guys!

 

[juggernaut]

Chins 5??5
Chains and 10lb plate added-5, 5, 5, 5, 5
High rows 3??8
205-8, 8, 215-8
DB Lying pullovers 3??12
70-12, 10, 10
Face Pulls 3x10(pre-exhaust)
65-10, 10,10
Standing Military Press 5??5
140-5, 5, 5, 145-4, 4
Standing side laterals 3??8
20s-12, 12, 12 (great pump)
Calves: (gastrocs) standing 3??8-10
190-10, 10, 9
Abs: 3 sets of 8-12, weighted
155-12, 12, 12

Cardio: Sprints, 15 seconds high, 45 low. 20 minutes+ 20 LISS

 

[juggernaut]

Dropped another 1.2lbs!

RDLs 5??5
275-5, 4, 4, 4, 4 (Grip flat out sucked today. Dont know why. buying [yuck] hooks ).
Zercher Good mornings 3??8
145-8, 155-8, 8
Leg Curls 3x12
110-12, 12, 12
Seated leg extensions 3??12-20
110-20, 15, 15
Triceps:
Close Grip Bench Press 5??5
190-5, 5, 5, 195-4, 4
Cable pressdowns 3??8-12
90-12, 12, 12
Calves:
(gastrocs) standing 3??8-10
195-10, 10, 10

Sprints on elliptical, 20 minutes

Obliques and seratus are in full view, calves and hammies are pronounced-every single strip of the hamstring is clearly defined. Veins popping in the triceps. Even got a "holy shit!" from the coach! Nice.

 

[juggernaut]

Great article by Gaz which I plan on using next week for my military and my bent row.

getlifting.info » Doug Young: American Badass

 

[x~factor]

Obliques and seratus are in full view, calves and hammies are pronounced-every single strip of the hamstring is clearly defined. Veins popping in the triceps. Even got a "holy shit!" from the coach! Nice.

Nice!!!

 

[Gazhole]

Pics or gtfo!!!!

Doug Young is everything i consider manly, i used his training progression for a 6 week program and i smashed myself to pieces. Very very fun. Every week when i got an extra rep or two i was happy and scared about the next session at the same time.

 

[davegmb]

Nice article Gaz, thanks for the link jug

 

[juggernaut]

Pics or gtfo!!!!

Doug Young is everything i consider manly, i used his training progression for a 6 week program and i smashed myself to pieces. Very very fun. Every week when i got an extra rep or two i was happy and scared about the next session at the same time.

No pics until the day of the show. Coach wants me to show off my hammies and calves, so I may do that.

Agreed on the Doug Young routine. I'm going to try this this week.

 

[juggernaut]

From Saturday
Bent Rows 5x5
170-5, 5, 175-5, 5, 5
DB Row 3x8
85s-8, 8, 8
Flat bench press 5x5
235-5, 5, 5, 245-4 (left one rep on the bar)
Incline DB bench press 3x8
75s-8, 8, 8
Cable Flies 3x12
60-12, 10, 10
Ab Weighted 3x8-12
155-12, 12, 12
Calves (seated) 3X12-20
110-20, 120-13, 13
Cardio: 2 hours of walking in NYC. Built up a nasty appetite because I shot a film for 10 hours and couldnt eat. Did well.


Today 11/7/11
Zercher squats 5??5
210-5, 5, 5, 5, 5
Step Ups 3??8
70s-6, 6, 6
Pull-throughs 4x12-20
85-15, 14, 13
Biceps (SPECIALIZED)
1) Standing alternating bicep curls 5??5
65s-5, 5, 4, 4, 4 1/2
2) 3 supersets of
a) 8-rep incline dumbbell curls
35s-8, 7, 6
b) 8-12 rep close grip pulldowns on lat cable
145-12, 150-10, 10


Cardio: 20 min sprints

 

[davegmb]

When's the last time you tried PRs for the squat, deads and bench? Do you feel your at your strongest ever now or have you lost some?

 

[juggernaut]

When's the last time you tried PRs for the squat, deads and bench? Do you feel your at your strongest ever now or have you lost some?

I havent done much in the way of 1 rep maxes simply because I haven't had the need to, but I'm pretty sure I'm at my strongest now more than ever. My size is through the roof however, and I account it all to proper diet and training and "supplementation" [cruise cycling for the last 5 months]. Built's carb cycling method has put my faith back into carbs, and it is more comfortable with my workouts.

After this contest I'm planning on a year long bulk by doing both juggernaut method and 531 in the same workout. Before I go to a bulk I will record my 1 rep maxes.

 

[Gazhole]

After this contest I'm planning on a year long bulk by doing both juggernaut method and 531 in the same workout. Before I go to a bulk I will record my 1 rep maxes.

How so? That sounds interesting.

 

[juggernaut]

Ahhhh ye of little faith:

First heavy compound: JM
First Assistance exercise: (heavy compound-but antagonistic muscle; i.e, bench with jug meth, chin or bent row with second [531 reps]
Third exercise: higher rep exercise related to JM exercise worked
Fourth: ab work or calf work

 

[Gazhole]

Sounds good! That's gonna be a bitch of a spreadsheet, haha.

 

[juggernaut]

It's easy. I'm working on it now.

 

[omerta2010]

My size is through the roof however, and I account it all to proper diet and training and "supplementation"

You need before and afters like MuscleTech.

All that:

All-In-1
All-Out
Strike HD8

does a body good.

 

[juggernaut]

You need before and afters like MuscleTech.

All that:

All-In-1
All-Out
Strike HD8

does a body good.

Thanks O. I appreciate the review. Post that on our FB page!
I do have a shot from before I started shooting Stunods. I'll use that as a before.

 

[juggernaut]

Chins 5??5
Chains+15lbs added-5, 5, 5, 5, 5
High rows 3??8
220-8, 8, 8
DB Lying pullovers 3??12
70-12, 12, 12
Face Pulls 3x10(pre-exhaust)
75-8, 8, 8
Standing Military Press 5??5
145-5,5 5, 5, 4 (dropped the last rep off because I had to help out a member who was trapped under the bar while benching lol)
Standing side laterals 3??8
25s-8, 10, 9
Abs: 3 sets of 8-12, weighted
165-10, 10, 11 (last one was a sucko rep)


Cardio: LISS 32 minutes

 

[omerta2010]

Where can I get more info on this High Fat Cycling along with the timing of carbs that you having all this progress with.

It sounds really intersting and obviously the results are good.

 

[omerta2010]

Standing Military Press 5??5
145-5,5 5, 5, 4 (dropped the last rep off because I had to help out a member who was trapped under the bar while benching lol)

I guess keeping a paying member alive might have been worth being 1 rep short.

 

[juggernaut]

I guess keeping a paying member alive might have been worth being 1 rep short.

think?