The Juggernaut Journal

[omerta2010]

How do you do the zercher stuff without beating the hell out of your elbows? every video I see it seems really awkward.

 

[omerta2010]

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.

This is a great reason to post up a pic. Since at least for me I'm my worst critic, and I think many lifters/bb'ers have that happen as well.

But last word and I'll drop it:

You posted up a pic for a critique and to see how far you've gone and what's left before your show. Not for some bullshit vanity thing to "validate" your journal, even if you never posted a pic it doesn't change the programs you've done or hard work you put into each workout. The only person your hurting if your for some reason put up BS numbers is yourself, nobody else which is a point I'm not sure came through in my littler rant.

Ok done with that.

So do you have a strategy for cleaning up the midsection or are you just going to keep going with the diet that's been working so far?

 

[juggernaut]

Well put and smartly thought out.
My strategy would be use Strike HD8, dropping carbs (again) and do the complexes as prescribed by MariAnne a while back. I will be doing those twice on the weekends. The posing does do a great service as well.

 

[juggernaut]

How do you do the zercher stuff without beating the hell out of your elbows? every video I see it seems really awkward.

I never had that problem. It actually came very easy to me, especially when I go heavier in the offseason. I do use a neck pad to cover my inner area near the elbow, but other than that, I use the power rack at mid chest level and take it out.

 

[omerta2010]

Goldsville: A Reply to Rhodestown

 

[Pony]

Thanks O.
Here's a shot from today
View attachment 42875

Sent from my G2x using Tap Talk

You look great

 

[juggernaut]

Thanks Pony. Much appreciated!

Yesterday's workout
Deficit RDL 5x10
185-10, 10, 10, 10, 10
Shrugs 4x20
165-20, 20, 20, 20
Power Good Morning (6" ROM) 3x5
105-5, 5, 5
Barbell Hip Thrust 3x8
155-8, 8, 8
Bent Rows 3x8
135-8, 8, 8
Rope Pull Ups 2x5
5, 5
Pull Through 3x10
115-10, 10, 10
Side Planks /ss/ Seated Calf
XX
90-20, 16, 16, 12

Cardio only got 10 minutes of HIIT in because I needed to tend to a customer. I did cut out half of my carb intake after my workout to compensate for the calories not burned.

 

[juggernaut]

Today's workout:
Complex
Power Clean
Front Squat
Bent Row
Push Press
RDL
4x4-6
Then, 30 minutes LISS cardio and posing for 3 rounds.

 

[omerta2010]

Deficit RDL 5x10
185-10, 10, 10, 10, 10
Barbell Hip Thrust 3x8
155-8, 8, 8
Pull Through 3x10
115-10, 10, 10

You working on being the male pornstar of your gym with all those in one workout.


but honestly killer workout, hope you have a great weekend.

 

[JerseyDevil]

You working on being the male pornstar of your gym with all those in one workout.

That was just WRONG O!

 

[omerta2010]

That was just WRONG O!

He's a big boy and should expect it since I bust his balls over his erotic exercise selection every time he does those.

 

[juggernaut]

Fu both. You jelly boys??
Seriously though, that complex is one tough bitch.

Sent from my A100 using Tapatalk

 

[juggernaut]

Actually, the hip thrust is great for getting out of the hole at the low portion of the squat.

Sent from my A100 using Tapatalk

 

[omerta2010]

Actually, the hip thrust is great for getting out of the hole at the low portion of the squat.

That's why I'll do them on your recommendation next week.

Have a great one

 

[davegmb]

How do you post a picture to your journal?

 

[juggernaut]

That's why I'll do them on your recommendation next week.

Have a great one

Let me know how it turns out. Start out with the bar only, just to get a feel of it. MAKE SURE it stays on your pubic bone, otherwise you'll run into problems.

 

[juggernaut]

How do you post a picture to your journal?

The toolbar above the text box has an icon to the right (the third). Just insert the image.

 

[JerseyDevil]

How do you post a picture to your journal?

Very carefully!

 

[Gazhole]

Hip Thrusts and Complexes...this journal gets a double thumbs up!

 

[juggernaut]

All to hit the goal Gaz. I am hungry as hell for the June 2nd show and that shit is mine!
After the show, I'm most likely concentrate on power and adding some clean size using the Texas Method. I cant wait. I will probably "shrink" to 220-218, but after that, I will be going on maintenance for a month or two to get used to staying at 224.

 

[juggernaut]

Flat bench press 2w/up, 2x8
235-8, 8
Bar Dips 3x5
Added 50lb db-5, 5, 5
DB Fly 3x12
50s-12, 10, 8
BB Front raise 3x8
40-8, 8, 8
Hammer curls 4x12
60s-12, 10, 8, 7
Barbell Curls 5x5
100-5, 3, 4, 5, 4
Zottman curls 3x10
25s-8, 8, 7
Tricep pushdown 5x20
100-20, 110-18, 15, 12
Seated Calf Raise 5x12, 10, 8, 6, 20
95-12, 105-10, 125-8, 135-6, 90-20
Planks 2x
Side Planks 2x

Cardio: Elliptical sprints, level 8 20 minutes

9.5 weeks left on this fucking diet. I miss peanut butter like you cant believe, and mayo and avacados...shit I miss any fat!

 

[gtbmed]

Your arms are enormous. Putting up strong numbers too.

 

[omerta2010]

All to hit the goal Gaz. I am hungry as hell for the June 2nd show and that shit is mine!
After the show, I'm most likely concentrate on power and adding some clean size using the Texas Method. I cant wait. I will probably "shrink" to 220-218, but after that, I will be going on maintenance for a month or two to get used to staying at 224.

Looks like a great plan.

 

[omerta2010]

And now for a message from your local geeks.

Dude you gotta load up ICS (Ice Cream Sandwich) on your phone and tablets. The best android I've ever used. Made my 2 yr old phone run like new.

Ok back to your regularly scheduled programs.

 

[juggernaut]

Day 2

Squats 5x5

Zercher Squat 2x5

Smith one-legged squat 4x12

Reverse Lunge 3x10

RDL 3x8

Zercher Good Morning 2x10

Plate Twists 3x10/100 rep calf raises

Low impact: 35 minutes

 

[juggernaut]

And now for a message from your local geeks.

Dude you gotta load up ICS (Ice Cream Sandwich) on your phone and tablets. The best android I've ever used. Made my 2 yr old phone run like new.

Ok back to your regularly scheduled programs.

ICS is the shit. I have it on my phone and my Acer tablet. Incredibly polished, very snappy and way better than any other version they've come up with.

 

[omerta2010]

I'm not big on messing with my phone just because of support contract issues and because I use it for work all the time. But it started to act up so figured WTF and now I'm hooked.

Which ICS port you running? I've been playing with the "Dark Knight" port of Cyanogen9.

 

[juggernaut]

The doniqcc port from Eagleblood.
I dont worry about support and contract issues. I unroot the phone if any problems occur. Basically a factory reset.

 

[Gazhole]

All to hit the goal Gaz. I am hungry as hell for the June 2nd show and that shit is mine!
After the show, I'm most likely concentrate on power and adding some clean size using the Texas Method. I cant wait. I will probably "shrink" to 220-218, but after that, I will be going on maintenance for a month or two to get used to staying at 224.

Yeah buddday!

Sounds like a good plan, stay motivated like that and you'll own it! How you looking right now?

 

[juggernaut]

Tighter in all areas, I will give an updated photo on Sunday. I dont like that the scale is moving slowly, but I look better.
Interestingly, I know when a diet works for me when I crave stuff like I did yesterday-a dark chocolate Easter bunny soaked in peanut butter. I had this on my mind alllllll day. Three days ago, I was craving macaroni and cheese from Kraft! I dont even eat that shit! I'd be kicked out of the Italian club lol!