Give me your lean mass and bodyweight numbers as well as your amount of times you train and you'll have them. Built gets all the credit for this wonder. I merely advocate it.
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The Juggernaut Journal
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Give me your lean mass and bodyweight numbers as well as your amount of times you train and you'll have them. Built gets all the credit for this wonder. I merely advocate it.
I copied this from the ebook and added some of my own notes to it:
Bench Day
1) Bench Press-Juggernaut Method
2) Bent Rows-5/3/1 reps, when utilizing 5/3/1 for upper body accessory lifts you can/should take your final set to near failure. Chin-ups can also be replaced by bent rows here. This would be a wise decision if you are not good at chin-ups.
3) Dips for 3-5 sets of 5-20 reps
Squat Day
1) Squat-Juggernaut Method
2) Deadlifts standing on blocks-5/3/1 reps, when using 5/3/1 for lower body assistance lifts, I advocate that only the prescribed reps are done.
3) Unilateral Lower Body work for 3 sets of 6-15 reps;
Choose one:
1-Leg RDL, Split Squats, Bulgarian Split Squats, Lunges with Trunk Rotation (use one dumbbell only), Pistol Squats
4) Weighted Abs Work
Military Day
1) Military-Juggernaut Method
2) Dips-5/3/1, with last set taken to near failure
3) Chin-ups for 5 sets of 5-20
Deadlift Day
1) Deadlift-Juggernaut Method
2) Safety Bar Squat or Front Squat-5/3/1 for minimum prescribed reps
3) Weighted Ab Work
I was on fire!
RDLs 5??5
275-5, 5, 285-5, 5, 5
Zercher Good mornings 3??8
155-8, 175-6, 6
Leg Curls 3x12
125-12, 125-12, 12
Seated leg extensions 3??12-20
115-20, 125-12, 14
Triceps:
Close Grip Bench Press 5??5
195-5, 5, 205-5, 5, 5
Cable pressdowns 3??8-12
90-12, 12, 12
Calves:
(gastrocs) standing 3??8-10
200-10, 9, 9
Sprints on elliptical, 20 minutes
RDLs 5??5
275-5, 5, 285-5, 5, 5
Zercher Good mornings 3??8
155-8, 175-6, 6
Leg Curls 3x12
125-12, 125-12, 12
Seated leg extensions 3??12-20
115-20, 125-12, 14
Triceps:
Close Grip Bench Press 5??5
195-5, 5, 205-5, 5, 5
Cable pressdowns 3??8-12
90-12, 12, 12
Calves:
(gastrocs) standing 3??8-10
200-10, 9, 9
Sprints on elliptical, 20 minutes
omerta2010
Registered
lean estimated: 192
BW: 247
Currently on get bodybuilding, but have added in powler pushing on the off days so hit the gym minimum of 4x/week and will switch to 5/3/1 in 2 more weeks.
Always early morning and on 10g BCAA, and 2 scoops all-out. I've tried protein shakes and/or eating something before but always get a stomach ache every single time.
omerta2010
Registered
your hams have to be fried, your weights seem to be climbing pretty consistently as well.
your hams have to be fried, your weights seem to be climbing pretty consistently as well.
Yes, they are.
I'm happy because all I did was add the straps to my weight training on the RDLs and it worked beautifully.
Fantastic workout today.
Ok, I set your goal weight to something you can definitely accomplish:
Goal weght = 215 lbs.
for an approximate loss of of 1.2 pounds per week
(4) Lifting/HIIT days:
215g of protein,
108g of fat, and
189g of carbohydrate,
2,585 calories in total.
(3) Rest/SS Cardio days:
215g of protein,
108g of fat, and
64g of carbohydrate,
2,085 calories in total.
You'll need to tweak it when you hit that goal weight, depending on how much leaner and lower you want to go.
As I've told Gaz, center the carbs around your workout-both pre and post. Healthy carbs, such as oats, quinoa or sweet potatoes. After two weeks, give yourself one cheat meal-nothing insane.
omerta2010
Registered
so when you say around workout, I'm thinking the carbs within 1-2hrs after the workout and then keto style after that.
And thanks for the assist, and thanks to built as well.
And thanks for the assist, and thanks to built as well.
I like to do 2-3 hours apart with complex carbs with a little fruit-berries are great for this. After the workout, All in 1 is fine, or a mix of casein, whey, and a complex carb like oats or barley or brown rice.
Boobs rule.
Down another 1.4lbs! 238.2 BITCHES
Down another 1.4lbs! 238.2 BITCHES
Killin it deyyyad!!
Bent Rows 5x5
185-5, 5, 5, 4, 4
DB Row 3x8
85s-8, 8, 8
Flat bench press 5x5
245-5, 5, 5, 5, 3
Incline DB bench press 3x8
80s-7, 7. 6
Cable Flies 3x12
60-12, 9, 10
Calves [gastrocs/soleous] (seated) 3X12-20
120-13, 13, 10
Cardio: 20 mins sprints on elliptical
Bent Rows 5x5
185-5, 5, 5, 4, 4
DB Row 3x8
85s-8, 8, 8
Flat bench press 5x5
245-5, 5, 5, 5, 3
Incline DB bench press 3x8
80s-7, 7. 6
Cable Flies 3x12
60-12, 9, 10
Calves [gastrocs/soleous] (seated) 3X12-20
120-13, 13, 10
Cardio: 20 mins sprints on elliptical
yeeeah buddayyyy
Did a change today
Back squats 5??5 (wanted to change to a back squat-with one little challenge; my ass had to hit a low set milk crate)
My back squat number sucks, but for the first time in three years (since I last did back squats) and doing this number-I'm pretty goddamn satisfied!
275-5, 5, 5, 5, 5
Step Ups 3??8
70s-8, 8, 5
Pull-throughs 4x12-20
85-15, 15, 12, 13
Biceps (SPECIALIZED)
1) Standing alternating bicep curls 5??5
65s-5, 5, 5, 5, 5, 5
2) 3 supersets of
a) 8-rep incline dumbbell curls
35s-8, 7, 7
b) 8-12 rep close grip pulldowns on lat cable
160-10, 9, 8
Cardio: 32 minutes LISS
Back squats 5??5 (wanted to change to a back squat-with one little challenge; my ass had to hit a low set milk crate)
My back squat number sucks, but for the first time in three years (since I last did back squats) and doing this number-I'm pretty goddamn satisfied!
275-5, 5, 5, 5, 5
Step Ups 3??8
70s-8, 8, 5
Pull-throughs 4x12-20
85-15, 15, 12, 13
Biceps (SPECIALIZED)
1) Standing alternating bicep curls 5??5
65s-5, 5, 5, 5, 5, 5
2) 3 supersets of
a) 8-rep incline dumbbell curls
35s-8, 7, 7
b) 8-12 rep close grip pulldowns on lat cable
160-10, 9, 8
Cardio: 32 minutes LISS
bigcruz
Registered
Chins 5??5
Chains+15lbs added-5, 5, (felt strong so I went up to 25lbs) 5, 4, 4
High rows 3??8
230-8, 8, 9
DB Lying pullovers 3??12
80-10, 9, 9
Face Pulls 3x10(pre-exhaust)
75-10, 10, 10
Standing Military Press 5??5
145-5,5 150-5, 4, 3
Standing side laterals 3??8
25s-12, 10, 11
Abs: 3 sets of 8-12, weighted
165-12, 11, 11
Cardio: Sprints 21 minutes
Chains+15lbs added-5, 5, (felt strong so I went up to 25lbs) 5, 4, 4
High rows 3??8
230-8, 8, 9
DB Lying pullovers 3??12
80-10, 9, 9
Face Pulls 3x10(pre-exhaust)
75-10, 10, 10
Standing Military Press 5??5
145-5,5 150-5, 4, 3
Standing side laterals 3??8
25s-12, 10, 11
Abs: 3 sets of 8-12, weighted
165-12, 11, 11
Cardio: Sprints 21 minutes
omerta2010
Registered
as long as they aren't "man boobs"
We dont talk about manboobs in this blog.
omerta2010
Registered
Here to make up for it:
THESE are better
Dayum! 
Dayum!
vrrrrrrrrroorrororrorororooooooooooooooooooommmmmmm
RDLs 5??5
285-5, 5, 5 290-4, 4
Zercher Good mornings 3??8
175-6, 7, 6
Leg Curls 3x12
125-12, 11, 11
Seated leg extensions 3??12-20
125-20, 13, 12
Triceps:
Close Grip Bench Press 5??5
205-5, 4, 4, 5, 4
Cable pressdowns 3??8-12
100-12, 12, 12
Calves:
(gastrocs) standing 3??8-10
200-10, 10, 9 1/2
Cardio: Pikes Peak, 32 minutes level 4
285-5, 5, 5 290-4, 4
Zercher Good mornings 3??8
175-6, 7, 6
Leg Curls 3x12
125-12, 11, 11
Seated leg extensions 3??12-20
125-20, 13, 12
Triceps:
Close Grip Bench Press 5??5
205-5, 4, 4, 5, 4
Cable pressdowns 3??8-12
100-12, 12, 12
Calves:
(gastrocs) standing 3??8-10
200-10, 10, 9 1/2
Cardio: Pikes Peak, 32 minutes level 4
Bent Rows 5x5
190-4, 4, 3, 4, 3
DB Row 3x8
90s-6, 6, 6
Flat bench press 5x5
250-4, 4, 5, 4, 4
Incline DB bench press 3x8
80s-8, 8, 8
Cable Flies 3x12
60-12, 12, 10
Calves [gastrocs/soleous] (seated) 3X12-20
120-15, 14, 12
Cardio: 22 mins sprints on treadmill
Excellent workout. Very challenging. I love the way I've been able to continue using carbs and now seeing the top four of my abs. Coach is making me do Spin on Monday. Balls to the walls. What the hell am I in for???
190-4, 4, 3, 4, 3
DB Row 3x8
90s-6, 6, 6
Flat bench press 5x5
250-4, 4, 5, 4, 4
Incline DB bench press 3x8
80s-8, 8, 8
Cable Flies 3x12
60-12, 12, 10
Calves [gastrocs/soleous] (seated) 3X12-20
120-15, 14, 12
Cardio: 22 mins sprints on treadmill
Excellent workout. Very challenging. I love the way I've been able to continue using carbs and now seeing the top four of my abs. Coach is making me do Spin on Monday. Balls to the walls. What the hell am I in for???
Back Squats
275-5, 5, 5, 5, 285-3
Step Ups 3??8
70s-8, 8, 8
Pull-throughs 4x12-20
85-17, 15, 15, 16
Biceps (SPECIALIZED)
1) Standing alternating bicep curls 5??5
70s-5, 5, 5, 4, 4
2) 3 supersets of
a) 8-rep incline dumbbell curls
35s-8, 8, 6
b) 8-12 rep close grip pulldowns on lat cable
160-12, 12, 12
Weighted Abs 3x12
160-12, 12, 12
Cardio: 15 minutes sprints + 30 minutes low impact cardio
275-5, 5, 5, 5, 285-3
Step Ups 3??8
70s-8, 8, 8
Pull-throughs 4x12-20
85-17, 15, 15, 16
Biceps (SPECIALIZED)
1) Standing alternating bicep curls 5??5
70s-5, 5, 5, 4, 4
2) 3 supersets of
a) 8-rep incline dumbbell curls
35s-8, 8, 6
b) 8-12 rep close grip pulldowns on lat cable
160-12, 12, 12
Weighted Abs 3x12
160-12, 12, 12
Cardio: 15 minutes sprints + 30 minutes low impact cardio
bigcruz
Registered
Jugg, whats your average time spent in the gym per workout?
davegmb
Elite Member
Heavy biceps curls!!!
That's a complicated question to answer:
When I'm not bothered, I can do the training in 45-55 minutes and my cardio can be 20 minutes for sprints, or 45, or 30+ minutes. All in all, about 2 hours. I own the place so I need to schedule my session as an appointment. When I get bothered, it can take from 2 hours to 2:45, depending on the severity of the issue.
Thank you.
I'm fighting a small ache in my right bicep. I can go higher, but I need to nurse the damn thing. I need it to get better to where I was going originally.
davegmb
Elite Member
Still impressive jugg, I've seen some heavy bb curls before but never anyone curling out db's that heavy
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