The Juggernaut Journal

[juggernaut]

Day 2: Legs & Calves
Leg Extensions superset with Lying Leg Curl 3 x10 60 seconds rest
110-10, 120-10, 10
110-10, 120-10, 9

Squats superset with DB Stiff Leg Deadlifts 3x12 90 seconds rest
185-15, 13, 9
65s-12, 13, 12

Smith Hack Squat 3x12 60 seconds rest
superset with Seated Calf Raise 3x12-20 reps per set / 60 seconds rest
115-12, 8, 8
100-16, 15, 12

Standing Calf Raise 3x10 (nice burn from seated calf coming first)
165-8, 8, 8

Cardio 35 minutes LISS.

 

[omerta2010]

Lookin huge in spin class these days:

 

[omerta2010]

nice!!

Woah that looks really good. Just think how great it'll taste free if you can make it that long.

And of course I'll need confirmation by Sandy (sp?).

 

[juggernaut]

Sandy will feed it to me, she said.

 

[juggernaut]

 

[juggernaut]

Day 3: Delts, Triceps and Biceps
Barbell Shoulder Press superset with Barbell Curls 3x10 / 30 seconds rest
115-12, 10, 8
70-10, 10, 80-8

Rear Delt Laterals superset with Tricep Pushdowns
3x12 / 30 seconds rest
25s-12, 10, 9
115-12, 10, 7

DB Lateral (side) Raise superset with Hammer Curls
3 Sets each / 8 - 12 reps per set / 30 seconds rest
20s-12, 12, 12
40s-12, 11, 8

Seated Tricep DB Extension superset with DB Shrugs
3 Sets each / 8 - 12 reps per set / 30 seconds rest
80-12, 12, 12
80s-11, 12, 9

Cardio; 1 hour spin

 

[x~factor]

I like your current split. Exactly what I'm looking after my 5x5!

 

[juggernaut]

X, the short rest periods beat the shit out me, even on delt and arm day. Quads and hams day is just short of vomitting, especially since 90 seconds IS NOT enough to recover. The only drawback I have about the routine is the short rest periods. As a cutting routine, it rocks.

 

[omerta2010]

looks good, so what's up with those progress pics for us to make fun of?

 

[juggernaut]

LOL I will post one this weekend. Dont worry, I'm still going strong. The fucking ab fat is annoying me. I can see that I will be ready though. Just trying to get rid of the those final pockets of blubba.

 

[davegmb]

Do you feel shrugs really make a difference, be Interested in your opinion? Never really don't them just relied on deads and facepulls so far for the traps/ upper back area!

 

[JerseyDevil]

Monster workouts as usual....

As an Eagles fan..... cough, cough, hack, hack, gag, gag..... Congrats on kicking the Packers ass. I'll admit it, I was routing for the Giants the whole game. NFC East baby!

 

[Gazhole]

Do you feel shrugs really make a difference, be Interested in your opinion? Never really don't them just relied on deads and facepulls so far for the traps/ upper back area!

Be curious to get your take aswell Jugg. I've been doing more shrugging lately and i'm getting a lot out of it. I really enjoy it too.

 

[juggernaut]

Do you feel shrugs really make a difference, be Interested in your opinion? Never really don't them just relied on deads and facepulls so far for the traps/ upper back area!

I have easy traps to grow. Do I think they make difference? Well, they're quick to respond with both deads and FPs; ordinarily, I tend to leave shrugs out because I like to get them done with FPs and deads, but I have been enjoying the effects from just doing shrugs. I swear in two weeks they've gotten thicker. I did some posing in the mirror yesterday and my coach wanted me to do a most muscular with my hands curled in front, where I like to do hands on hips. I was literally stunned. I'm seeing veins on them, which makes me work even harder.
So, do I think it's necessary? No. Do I like what I'm getting from it? Yes.

 

[juggernaut]

Monster workouts as usual....

As an Eagles fan..... cough, cough, hack, hack, gag, gag..... Congrats on kicking the Packers ass. I'll admit it, I was routing for the Giants the whole game. NFC East baby!

I've noticed that the Gmen are getting the respect they're due. Most of the ESPN coverage has been tilted to, well the Packers didnt play their best, or the Packers werent on their game...etc.
the Giants played hard and not to disrespect the Packers, who are an incredible team, I truly feel that the Gs were hungrier. In the end, Rodgers made a few missed attempts, a few catches slipped, but the Giants wanted it more.

 

[juggernaut]

Day 1: Chest & Back
Flat DB Presses superset with Barbell Rows 3x8 - 12 (60 seconds rest)
75s-12, 12, 12
135-12, 12, 12

Dips superset with Narrow Grip Chins 3x8 - 12 (60 seconds rest)
BW-9, 9, 6
BW-7, 8, 6

Hammer Incline Press superset with Deadlifts 3x8 - 12 (60 seconds rest)
230-9, 9, 7
245-12, 12, 12 (WOW I had to sit for five minutes to catch my breath on the last set)

Sprints-20 minutes+30 minutes LISS, plus posing.

 

[DaMayor]

Day 1: Chest & Back
Flat DB Presses superset with Barbell Rows 3x8 - 12 (60 seconds rest)
75s-12, 12, 12
135-12, 12, 12

Dips superset with Narrow Grip Chins 3x8 - 12 (60 seconds rest)
BW-9, 9, 6
BW-7, 8, 6

Hammer Incline Press superset with Deadlifts 3x8 - 12 (60 seconds rest)
230-9, 9, 7
245-12, 12, 12 (WOW I had to sit for five minutes to catch my breath on the last set)

Sprints-20 minutes+30 minutes LISS, plus posing.

I always knew you were a POSER. Now, since I'm too lazy to read your entire journal.....I'm guessing you're to be in a show?

 

[juggernaut]

a poser??? WTF?
Yes, 9.5 weeks out.
But depending on my placing-most likely my last, since I want to get back to strongman. BADLY.

 

[juggernaut]

I need some days off. Anyone want to cover me for my gym??? zzzzzz

 

[juggernaut]

In the doctors office. Fucking either sprained or fractured my fucking wrist. Not cool!!

Sent from my G2x
using Taptalk

 

[x~factor]

Wow. That will surely ruin the rest of your day. I hope it's not as bad as you think.

 

[DaMayor]

I need some days off. Anyone want to cover me for my gym??? zzzzzz

Heck yeah....DaMayor ain't gots no job.

Aw Snap! That was yesterday.

 

[juggernaut]

Damayor, you're hired. You work for free right?

Sent from my G2x
using Taptalk

 

[juggernaut]

Wow. That will surely ruin the rest of your day. I hope it's not as bad as you think.

Bad news is, I cant train for two weeks.
Good news is, just a sprain. So the doctor's two weeks means one week of no training.

 

[DaMayor]

Damayor, you're hired. You work for free right?
Sent from my G2x
using Taptalk

I'll work for tuna....how about that?

Bad news is, I cant train for two weeks.
Good news is, just a sprain. So the doctor's two weeks means one week of no training.

Yep. Or four days followed by a heavy duty wrist brace and a double dose of cissus quadrangulis. Then again, you might not want to follow my recommendations...I'm the guy who's connective tissue has left town.

 

[juggernaut]

Actually, I think you're definitely spot-on.
Low carb, wrist brace is on now, RICE for a week with shitloads of cardio, and cissus to follow. I will beat this fucking thing into the ground.

 

[x~factor]

Actually, I think you're definitely spot-on.
Low carb, wrist brace is on now, RICE for a week with shitloads of cardio, and cissus to follow. I will beat this fucking thing into the ground.

Hells yeah!

 

[juggernaut]

Cant hold me down bitch!

Ok, I knew this was going to be a shitty workout, but I forged ahead and made some adaptations to make it not so "wrist related". I didnt have that bad of a workout.

Leg Ext /ss/ Leg Curls 3x10 (60 second rest)
120-10, 10, 11
120-10, 130-10, 9
Horizontal Leg Press (substituted for squats-I know, there's no comparison) /ss/ Zercher Good Mornings from power rack 3x12-15 (90 second rest)
130-15, 15, 15
95-15, 15, 15 (incredible burn!)

Smith Hack Squat 3x12 /ss/
Seated Calf Press 3x12-20
105-12, 10, 9
100-15, 14, 14

4x Ab work (higher reps, all bodyweight and isometrics)

Cardio 20 min sprints + 25 LISS

 

[DaMayor]

Ok, I knew this was going to be a shitty workout, but I forged ahead and made some adaptations to make it not so "wrist related". I didnt have that bad of a workout.

Leg Ext /ss/ Leg Curls 3x10 (60 second rest)
120-10, 10, 11
120-10, 130-10, 9
Horizontal Leg Press (substituted for squats-I know, there's no comparison) /ss/ Zercher Good Mornings from power rack 3x12-15 (90 second rest)
130-15, 15, 15
95-15, 15, 15 (incredible burn!)

Smith Hack Squat 3x12 /ss/
Seated Calf Press 3x12-20
105-12, 10, 9
100-15, 14, 14

4x Ab work (higher reps, all bodyweight and isometrics)

Cardio 20 min sprints + 25 LISS

That's not entirely terrible. You are injured, yeah?
And don't think that DaMayor won't be doing leg presses this week instead of squats. Leg press has its place, even if it isn't the same as squats......especially if one wants to protect one's pride....and one's anal sphinctor.... during one's first week back in the gym. Homie ain't squattin' no little weights....dats embarraskin'.

 

[omerta2010]

The vertical leg pess's are badass as well.

Great lookin workout Juggers.