The Juggernaut Journal

[JerseyDevil]

Thanks Dave; as soon as I get a free moment, I want to check this out.

Also check out the one on close grip bench pressing!

 

[juggernaut]

Will do.

 

[juggernaut]

Deadlift Day
Warmup
3x275
3x305
>3x335...got 5
Deads 5x10
225-10, 10, 10, 10, 10
Gorilla Leg Raise 5x10
I suck at this
5, 5, 5, 5, 4
Seated calf 3x12-20
135-15, 14, 14

Cardio: Hill sprints on elliptical, level 7, 25 mins

 

[juggernaut]

Finally, I want to show you guys the TV show i shot last August. See if you can spot me!
It's going to start out as web sites and fitfully pick up a following. If it it gets followed, we'll be turning it to the networks.

http://vimeo.com/39515428



Sent from my HTC_Amaze_4G using Tapatalk 2

 

[davegmb]

That's one sinister laugh you've got yourself there Jugg haha

 

[juggernaut]

MANY people have told me that, and the cast has told me I was a natural at it...well, at least I'm natural at something lol!

 

[juggernaut]

Military Press Day
Warmup
5x125
3x135
>1x155-5
DB Military Press 5x10
65s-10, 10, 8, 7, 6
Chins 5x10
9, 7, 5, 5, 5

Cardio: Hills, 25 minutes

 

[JerseyDevil]

See if you can spot me!

How could we NOT spot you! In your sig it says "my quest to be intimidating ", I think you met your goal. LOL. Dude, my dog ran and hid under the desk when she saw you!

j/k. You did great! That would be so cool if this turned into a series. Only thing I didn't like was the name... Stunods???

 

[juggernaut]

Stunods...I didnt name it but it fits.

stunod - definition and meaning
Stupid or crazy; out of touch with reality; disagreeable.

 

[juggernaut]

Squat Day (yesterday)
Squat 531
Warmup
5x205
3x235
>1x255= 5
Zercher Squat 5x10
135-10, 10, 10, 145-7, 7
Leg Curl 5x10
115-10, 120-10, 130-10, 140-7, 7
Standing Calf Raise 4x10
240-10, 10, 10, 270-7, 8

Cardio: Hill Intervals, 30 minutes, level 7

 

[juggernaut]

Today
Bench Day
Warmup
5x195
3x205
>1x225=9 blew this bitch away!
Incline Bar Bench 5x10
150-10, 10, 10, 155-10, 10
DB Bentover rows 5x10
70s-10, 10, 10, 8, 7

Cardio: 27 mins, hill intervals.

 

[omerta2010]

How are you liking getting back into the 5/3/1? Looks like your kicking ass again.

 

[juggernaut]

I'm actually loving it. I'm also seeing results in a short period of time, because after my contest, I didnt stop training. I took advantage of the anabolic extension that my body went through with the added calories and it shows a lot. I still see a good amount of abs, my legs look larger, my arms are still veiny, but thick as hell, and my strength is through the roof.

 

[juggernaut]

Deadlift Day
Deadlift 531
Warmups
5x285
3x325
>1x355=
Deads 5x10
235-10, 10, 10,
Gorilla Raise 5x10
9, 7, 5, 5, 4
Seated Calf 3x12-20
135-12, 12, 12

Hills, 27 minutes, level 7

 

[omerta2010]

ok buddy, you forgot some numbers.

And what the heck is a gorilla raise?

Your dead strength has definately come back quick.

 

[juggernaut]

ok buddy, you forgot some numbers.

And what the heck is a gorilla raise?

Your dead strength has definately come back quick.

I got four on the final set lol

Gorilla raise is a leg raise suspended on the bar, but being able to fully pull your knees to your face so that your ass and back are to the floor.

Sent from my HTC_Amaze_4G using Tapatalk 2

 

[juggernaut]

Military Press Day
Warmup
5x125
5x135
>5x145=7
DB Military Press 5x10
55s-10,
Chins 5x10
9, 7, 5, 4, 5
JM Press 3x10
110-10, 8, 8

Cardio: Hills, 20 minutes + 20 LISS

 

[juggernaut]

Ate like a pig for a cheat meal on Saturday, and had plenty of glycogen to blow this workout out on Sunday...

Squat Day (yesterday)
Squat 531
Warmup
5x210
5x225-5
>1x235= 8
Zercher Squat 5x10
145-10, 155-8, 7, 7, 6
Leg Curl 5x10
140-10, 10, 10, 150-10, 10, 9
Standing Calf Raise 4x10
270-10, 8, 8, 8

Cardio: Hill Intervals, 30 minutes, level 7 + LISS 20 min

 

[juggernaut]

Today

Bench 531
Warmup
5x200
3x215
>1x235 = 9
Incline Barbell Bench Press 5x10
160-10, 10, 10, 10, 10
DB Bent Over Row 5x10
75s-10, 10, 10, 10, 10
Barbell Curls 3x10
90-10, 10, 10+Drop set

Cardio: LISS 35 minutes on 6% incline

 

[JerseyDevil]

Blew away the bench target!

 

[juggernaut]

I felt pretty strong yesterday.

 

[JerseyDevil]

DB Bent Over Row 5x10
75s-10, 10, 10, 10, 10

Tried these on your advice..... more rom then the BB version!

 

[juggernaut]

Yep. I love these and the stretch you get on the lats are incredible. I'm doing them higher reps, so it will increase my pull on the deadlift.

 

[juggernaut]

Military Press Day
Warmup
3x125
3x135
>3x145-8
DB Military Press 5x10
60s-10, 10, 10, 10, 10,
Chins 5x10
9, 7, 5, 7, 5

Cardio: Hill Intervals, 27 minutes.

Tired today, barely any sleep. I need a vacation.

 

[omerta2010]

Yep. I love these and the stretch you get on the lats are incredible. I'm doing them higher reps, so it will increase my pull on the deadlift.

Croc Row style is how I do my now. that way I can support my back and still get the rows in without a machine.

Hope you enjoyed your 4th of July.

 

[juggernaut]

Deadlift Day
Warmups
5x265
5x275
5x325 = 8 (felt great)
Deadlift 5x10
245-10, 10, 10, 10, 10 (shit got real on the last two sets)
Gorilla raise 5x10
8, 7, 6, 4, 5
Seated calf raise 3x12-20
135-15, 13, 13

Hill sprints 15 minutes, + 20 minutes. LISS

Sent from my HTC_Amaze_4G using Tapatalk 2

 

[x~factor]

deadlift day
warmups
5x265
5x275
5x325 = 8 (felt great)
deadlift 5x10
245-10, 10, 10, 10, 10 (shit got real on the last two sets)

I could imagine.

 

[juggernaut]

2 of my clients wanted to stick around so I had to bring my A-game and show that their trainer is no pussy.

 

[omerta2010]

Nice. great job and hope you have a good weekend.

 

[juggernaut]

Thanks O. You too.