omerta2010
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The Juggernaut Journal
- Thread starter juggernaut
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omerta2010
Registered
Dude, you picking back up were you left off instead of easing into it?
How are you feeling since it's only been a week.
How are you feeling since it's only been a week.
I am superhero mega monster manimal. JK
I felt pretty good yesterday, and decided to give it a shot. I'm into the next routine that felt was a good followup. I'm not going to say I'm not sore in the back, but I feel good enough to train. I'm going to shoot for the June 2 contest, and see what happens.
I felt pretty good yesterday, and decided to give it a shot. I'm into the next routine that felt was a good followup. I'm not going to say I'm not sore in the back, but I feel good enough to train. I'm going to shoot for the June 2 contest, and see what happens.
omerta2010
Registered
We'll be watching. Good luck. 
Thanks O. I'm doing my best...fuck obstacles.
From yesterday....
Squats 5x5
185-5, 215-5, 225-5, 245-4, 5
Zercher Squat 2x5
135-5, 5
Smith one-legged squat 4x12
Holy shit, just the bar was crazy!! 10, 9, 8, 8
Reverse Lunge 3x10
10s-10, 15s-9, 7
RDL 3x8
185-8, 205-8, 8
Zercher Good Morning 2x10
85-10, 10
Plate Twists 3x10
Low impact: 35 minutes
From yesterday....
Squats 5x5
185-5, 215-5, 225-5, 245-4, 5
Zercher Squat 2x5
135-5, 5
Smith one-legged squat 4x12
Holy shit, just the bar was crazy!! 10, 9, 8, 8
Reverse Lunge 3x10
10s-10, 15s-9, 7
RDL 3x8
185-8, 205-8, 8
Zercher Good Morning 2x10
85-10, 10
Plate Twists 3x10
Low impact: 35 minutes
Day 3
Close Grip bench 2x10
155-10, 165-10
DB Military Press 4x12
55s-12, 10, 8, 9
Face Pulls 3x12\
90-10, 12, 10
JM Press 3x10
95-10, 10, 10, 8 (holy crapola these are great!)
Machine Tricep Ext 5x12
70-12, 75-12, 10, 9, 9
EZ curl bar Close Grip Bench on decline 3x15
80-15, 90-12, 15 (oh my christ what a fucking burn!!!)
Lying leg raise 3x15-30 (knees to chest)
15, 15, 12
Gorilla Raise 3x12
6, 6, 6
sprints on elliptical, level 7, 23 minutes
Close Grip bench 2x10
155-10, 165-10
DB Military Press 4x12
55s-12, 10, 8, 9
Face Pulls 3x12\
90-10, 12, 10
JM Press 3x10
95-10, 10, 10, 8 (holy crapola these are great!)
Machine Tricep Ext 5x12
70-12, 75-12, 10, 9, 9
EZ curl bar Close Grip Bench on decline 3x15
80-15, 90-12, 15 (oh my christ what a fucking burn!!!)
Lying leg raise 3x15-30 (knees to chest)
15, 15, 12
Gorilla Raise 3x12
6, 6, 6
sprints on elliptical, level 7, 23 minutes
Contest is still on. I have about 12 weeks. I'm going to kill this bitch whether it hurts me or not mofuckers.
omerta2010
Registered
JM press?
Looks like your back into the swing of things.
Looks like your back into the swing of things.
davegmb
Elite Member
Looking forward to the debrief from this contest
JM press?
Looks like your back into the swing of things.
Dave Tate recommended. Great move for the triceps.
| YouTube Video | |
Day 4
Deficit RDL 5x10
135-10, 155-10, 175-10, 185-10, 10
Shrugs 4x20
135-20, 155-20, 20, 165-17
Power Good Morning (6" ROM) 3x5
95-6, 6, 6
BB Hip Thrust 3x8
135-10, 145-8, 155-8
Bent rows 3x8
135-8, 8, 8
Rope Pullups 2x5
Bodyweight only-5, 5
Pull-throughs 3x10
95-10, 105-10, 110-10
Side Planks 4x failure
Cardio: 35 minutes LISS
Deficit RDL 5x10
135-10, 155-10, 175-10, 185-10, 10
Shrugs 4x20
135-20, 155-20, 20, 165-17
Power Good Morning (6" ROM) 3x5
95-6, 6, 6
BB Hip Thrust 3x8
135-10, 145-8, 155-8
Bent rows 3x8
135-8, 8, 8
Rope Pullups 2x5
Bodyweight only-5, 5
Pull-throughs 3x10
95-10, 105-10, 110-10
Side Planks 4x failure
Cardio: 35 minutes LISS
Great looking workouts!
I could never get the 'feel' of a JM press....
I could never get the 'feel' of a JM press....
Really? Came pretty easily after Dave explained it.
Posed for a full hour yesterday. I hate doing it, but the cool thing is when I'm done, I look ridiculous.
Thanks O.
Here's a shot from today
Sent from my G2x using Tap Talk
Here's a shot from today
Sent from my G2x using Tap Talk
- Joined
- Jan 21, 2011
- Messages
- 18,137
- Reaction score
- 2,103
- Points
- 0
- Location
- azzas wife looks like shit
i have had a positive effect here
He does explain it well. I will give those another try. Before I just 'read' how they were to be performed.
Looking big
Of course you have KOS. It has nothing to do with the people that follow my journal, my members at my club, my family's support...just you.
Flat bench press 2w/up, 2x8
235-7, 8
Bar Dips 3x5
Added 45lb db-5, 5, 5
DB Fly 3x12
45s-12, 12, 11
BB Front raise 3x8
40-8, 8, 7
Hammer curls 4x12
60s-9, 8, 8, 8
Barbell Curls 5x5
100-5, 4, 4, 4, 4
Zottman curls 3x10
25s-8, 6, 7
Tricep pushdown 5x20
85-20, 18, 18, 17
Leg Press Calf Raise 5x10
100-10, 10, 10, 10
Planks 2x
Side Planks 2x
Cardio: Trreadmill sprints, level 4 25 minutes
235-7, 8
Bar Dips 3x5
Added 45lb db-5, 5, 5
DB Fly 3x12
45s-12, 12, 11
BB Front raise 3x8
40-8, 8, 7
Hammer curls 4x12
60s-9, 8, 8, 8
Barbell Curls 5x5
100-5, 4, 4, 4, 4
Zottman curls 3x10
25s-8, 6, 7
Tricep pushdown 5x20
85-20, 18, 18, 17
Leg Press Calf Raise 5x10
100-10, 10, 10, 10
Planks 2x
Side Planks 2x
Cardio: Trreadmill sprints, level 4 25 minutes
omerta2010
Registered
I'm jealous want monster delts to.
Even after all the setbacks you've definately leaned out, quad definition is coming along well.
Not sure if it's possible but might want to try to flare your lats a little more in that pose.
Also figure you won't need to go extreme right before as your getting pretty lean already.
Great work! Good to see you're hard at it 2 weeks after the crash. Keep it up and good luck with the contest!
Thanks O.I'm jealous want monster delts to.
Even after all the setbacks you've definately leaned out, quad definition is coming along well.
Not sure if it's possible but might want to try to flare your lats a little more in that pose.
Also figure you won't need to go extreme right before as your getting pretty lean already.
I noticed the lack of lats when I saw it too. I'll show a lat spread soon. I'm happy with how they look as well.
Right now, the only thing really left is the belly fat. That's the last area. Everything else is pretty much done, except for a little tweaking.
- Joined
- Jan 21, 2011
- Messages
- 18,137
- Reaction score
- 2,103
- Points
- 0
- Location
- azzas wife looks like shit
thread was over 80 pages with no validity until i got you to post up...now this journal is worth following
it wasnt so hard was it
your welcome
it wasnt so hard was it
your welcome
omerta2010
Registered
As obsessed as you are with pics I have to wonder if you were burned somewere along the way and ended up with on a date you made online with someone who turned out to be a tranny or something.
Ever think that some people don't post pics for personal and professional reasons. News flash once it's in the ether(internet) no matter how good you think you are at cleaning up your mess it's still out there and at any time can come back to haunt your ass. So unless you want people's opinions or advice if your a private person there is no reason to throw your business up on a forum.
I highly doubt validity from you means much to anybody around here. But I have to admit you've seemed cooler lately but sometimes you can be so damn annoying with your pic obsession.
And yes I know I've probably started a bunch of shit but really could care less and got tired of this BS and had to say my piece.
omerta2010
Registered
So you might be able to grow into the show. Good luck with the midsection, that is the hardest to lose.
KOS is sort of on to something. I own up to anything I do, but for personal as well as professional reasons, I dont post many photos. I also just dont care to. However, I do feel comfortable enough to accept criticism, bad or good. I know I have work to do, my calves being a pain in the ass and my forearms. They're better, but still a sore spot for me.
Regardless O, there is a good likelihood that I'll grow into the show, which would be fantastic, but the last part of the weight loss has always been my biggest obstacle.
Regardless O, there is a good likelihood that I'll grow into the show, which would be fantastic, but the last part of the weight loss has always been my biggest obstacle.
Day 2
From yesterday....
Squats 5x5
225-5, 5, 5, 235-4, 5
Zercher Squat 2x5
155-5, 165-5
Smith one-legged squat 4x12
5-12, 12, 15-9, 8
Reverse Lunge 3x10
15s-10, 20s-8, 7
RDL 3x8
215-8, 8, 225-6
Zercher Good Morning 2x10
105-10, 10
Plate Twists 3x10
Low impact: 35 minutes
From yesterday....
Squats 5x5
225-5, 5, 5, 235-4, 5
Zercher Squat 2x5
155-5, 165-5
Smith one-legged squat 4x12
5-12, 12, 15-9, 8
Reverse Lunge 3x10
15s-10, 20s-8, 7
RDL 3x8
215-8, 8, 225-6
Zercher Good Morning 2x10
105-10, 10
Plate Twists 3x10
Low impact: 35 minutes
Today
Calf Specialization, posing and 15 minute sprints/30 LISS cardio.
Calf Specialization, posing and 15 minute sprints/30 LISS cardio.
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