Want to compete next year

[davegmb]

Thanks jugg

 

[bigcruz]

30 min pre breakfast cardio
3.5mph @6% incline

 

[jagbender]

A way better stretch in the hamstrings and lesser chances of muscle ache in the back because the bar is in front which also gives better form. The benefits muscularly, are the pretty much the same.

I will try them that way next time

 

[bigcruz]

Chest
194 this morn !!!!!!

bench not including weigh of bar
130-5
160-5 did these with ease i was so suprised
180-5

dips
10-20lbs
10
10
10

db flyes
4 sets of 12 @30lbs

tri pull downs
100-12
100-12
100-10
100-10
100-10

pushups to failure
15
11
8
5

20 min cardio
15 HIIT
5 min low intensity

 

[bigcruz]

and as always not a damn thang has changed lol

todays grub

breakfast
2 eggs
4 slices of bacon

lunch
9oz chicken
1oz almonds

post work out
1 cup egg whites

dinner
9oz chicken

bedtime
1/2 cup cottage cheese
2 tbs peanut butter

macros
fat 138g
carb 17g
pro 206g
cal 2164

 

[juggernaut]

194 this morn !!!!!!

Yeaaaaaah buddayyyyyyyyy

 

[bigcruz]

25 min pre breakfast cardio
pre set program on treadmill

 

[bigcruz]

damn
legs- I was pumped to workout today but as soon as I started doing squats my motivation just died! I just cant get into them

Squat-not including weight of bar
120-5
140-5
150-5 sorta

step ups
10-25
10-25
10-15
10-15
10

hack squat
4 sets of 10 @20lbs

called it quits

 

[juggernaut]

damn
legs- I was pumped to workout today but as soon as I started doing squats my motivation just died! I just cant get into them

Squat-not including weight of bar
120-5
140-5
150-5 sorta

step ups
10-25
10-25
10-15
10-15
10

hack squat
4 sets of 10 @20lbs

called it quits

whaaa happen??

 

[bigcruz]

Jugg, I think we needa drop the weight so I can work on my form, im just not comfortable with squats and its do to never have done them consistently till now.

 

[juggernaut]

Jugg, I think we needa drop the weight so I can work on my form, im just not comfortable with squats and its do to never have done them consistently till now.

What can do is try a different routine altogether. You've been on this for quite a while now.

Take a look at my routine I am currently doing now. It's Built's masterpiece Baby Got Back. I love this routine a lot. It's my favorite.

 

[bigcruz]

What can do is try a different routine altogether. You've been on this for quite a while now.

Take a look at my routine I am currently doing now. It's Built's masterpiece Baby Got Back. I love this routine a lot. It's my favorite.

ok sweet ill take a look at it. I would like to stay on the wendler program as I am making gains on everything else.

 

[juggernaut]

ok sweet ill take a look at it. I would like to stay on the wendler program as I am making gains on everything else.

Up to you, friend.

 

[bigcruz]

off day today, had me a fat burger for dinner ready to get back in the gym tomorrow!!

 

[bigcruz]

Up to you, friend.

did alot of reading on builts program. imma go ahead and give it a run starting tomorrow.

 

[juggernaut]

did alot of reading on builts program. imma go ahead and give it a run starting tomorrow.

Ok good.
Do one thing though. Switch to a zercher squat for the time being. I made a ton of gains and they helped me with my back squat when I returned to them.

 

[bigcruz]

Time to switch it up! took Juggs advise now Im trying out Builts Baby Got BAck routine

if anything doesnt look right, pls help me correct it

194lbs

DB Press 5x5
80-5
90-5
90-5
90-5
85-4

Incline press 3x8
115-8
125-8
125-8

Incline db flye 3x12
20-12
20-12
20-12

Rack Pulls 5x5
315-5
315-5
325-5 felt a small pinch in my back on last rep dropped weight, better safe than sorry
275-5
275-5

cable rows 3x8
100-8
110-8
110-8

Seated Calves 3x10
90-10
90-10
90-10

cardio
20 min HIIT
10 min Low intensity at various inclines

Im thinking of increasing my cardio to 8 sessions a week as opposed to the 4-5 Ive been doing.

 

[juggernaut]

Back could come first, as per Built's protocol.
Rack Pull weight should be about 10-15lbs lighter. Any particular reason using rack pulls?
The pinch is telling you that your form sucked.
Seated calf work should be 3x12-20.

 

[bigcruz]

Back could come first, as per Built's protocol.
Rack Pull weight should be about 10-15lbs lighter. Any particular reason using rack pulls?
The pinch is telling you that your form sucked.
Seated calf work should be 3x12-20.

no, no reason jugg i just figured id switch it up should I stick to deads instead?
I will make the adjustment on the calf work.

 

[bigcruz]

second cardio session for today
30 min pre set program on treadmill

 

[suprfast]

Time to switch it up! took Juggs advise now Im trying out Builts Baby Got BAck routine

if anything doesnt look right, pls help me correct it

194lbs

DB Press 5x5
80-5
90-5
90-5
90-5
85-4

Incline press 3x8
115-8
125-8
125-8

Incline db flye 3x12
20-12
20-12
20-12

Rack Pulls 5x5
315-5
315-5
325-5 felt a small pinch in my back on last rep dropped weight, better safe than sorry
275-5
275-5

cable rows 3x8
100-8
110-8
110-8

Seated Calves 3x10
90-10
90-10
90-10

cardio
20 min HIIT
10 min Low intensity at various inclines

Im thinking of increasing my cardio to 8 sessions a week as opposed to the 4-5 Ive been doing.

Just found this thread, nice weight loss thus far.

Do the back first. Been following this for almost two years now with my own tweaks and its been great. No matter how much I lift/pull on the day 1 back it doesnt effect my push for chest. Ive done 595lb rack pulls and backed it up later in the workout with 130lb db presses. It truly is a work of art.

Since the weights seem a little on the light side for now make sure you are not cheating yourself with straps. Use those later, down the road. Get some chalk(juggs loves chalk) and really get that form down especially since you already felt a tweak on day one. Sounds to me like you may have started off a little heavy.

When you start getting used to the routine you will start fine tuning it. I no longer do legs with biceps like day 2 provides. Legs now get their own day.

Looks good though and I love that you have a goal.

 

[juggernaut]

no, no reason jugg i just figured id switch it up should I stick to deads instead?
I will make the adjustment on the calf work.

Stay with the rack pulls, but lighten the weight until you find your groove. Dont get over-hasty. Jim Wendler has it right when he says "start too light".

 

[bigcruz]

Just found this thread, nice weight loss thus far.

Do the back first. Been following this for almost two years now with my own tweaks and its been great. No matter how much I lift/pull on the day 1 back it doesnt effect my push for chest. Ive done 595lb rack pulls and backed it up later in the workout with 130lb db presses. It truly is a work of art.

Since the weights seem a little on the light side for now make sure you are not cheating yourself with straps. Use those later, down the road. Get some chalk(juggs loves chalk) and really get that form down especially since you already felt a tweak on day one. Sounds to me like you may have started off a little heavy.

When you start getting used to the routine you will start fine tuning it. I no longer do legs with biceps like day 2 provides. Legs now get their own day.

Looks good though and I love that you have a goal.

thanks for stopping by!

 

[bigcruz]

Stay with the rack pulls, but lighten the weight until you find your groove. Dont get over-hasty. Jim Wendler has it right when he says "start too light".

ok jugg will do, Im basically gonna mirror what your doing for the following workouts. One question tho is there a method as to when to up the weight or just when i feel its time to push more?

 

[juggernaut]

Generally, if I can do say, five sets of five reps or whatever scheme I'm using, I'll raise the weight if it's manageable during the course of the exercise-but only on the next time I train.
However, if it's way too easy and my PRE (perceived rate of exertion) is about a 5 or 6, on a scale of 1 (being asleep) to a 10 (holy shit that's way too much weight) I will raise the weight inside the next set.

Essentially, for safety's sake, wait until the next time you train. But, if you feel like you can go higher during the excerise, go in small increments (i.e, at the most, 5lbs).

 

[jagbender]

Let us know how built's program works for you

Jugg on ther Zercher video I heard the guy state that he didn't go down very fal

When I sqaut I like to go ATF. I need to get a bar pad again for the arms

 

[bigcruz]

legs
194lbs

Zercher Squat these were fuckin amazing! did low weight as its my first time doing them but they felt really good.

5x5
105-5
115-5
115-5
115-5
115-5

step ups 3x8
20-8
25-8
25-8

pull through 4x12
@30lbs

Standing Alternating db curl 5x5
35-5
35-5
40-5
40-5
40-5

hammer curls
30-12
30-12
25-12

super set with cable curl
25-20
25-20
25-20

20 min cardio
15 min HIIT
5 min @3.5mph

 

[suprfast]

Man this looks a lot better. Keep it up playa. Any new pics?

Side note, can I ask what a pull through is?

 

[bigcruz]

Man this looks a lot better. Keep it up playa. Any new pics?

Side note, can I ask what a pull through is?

its a ham workout, picked it up from jugg tons of videos on youtube. n yep just took some pics today ill be posting still nowhere near where i need to be but def have made progress.

 

[bigcruz]

25min pre breakfast cardio
pre set program on my treadmill