Also, finished up the kitchen today. Well, mostly, still need to paint. Most of the work on the house has been more repairs or functional stuff, along with painting every room In the house, but this is the project I looked forward too. Everything in this photo is new besides the floor and cabinets. Countertops, backsplash, sinks, whole 9 yards. Totally new type of project for me, I’ve got very limited experience with any type of plumbing and never done tile work, but lots of YouTube and a little elbow grit, and things turned out okay
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Looks great. Nice work.
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Thanks! I really like working with my hands, so this was fun for me. Now to find more projects….
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That’s awesome work! I love the aesthetic. So you did all the work yourself? Setting the sink, all the backsplash tiling, etc? That’s a lot of work, very impressive. Tiling is something I don’t think I’ll ever do for myself again, I’ve done it so many times and I just fucking hate it, lol.
I also don’t get much into major plumbing, too many things can go wrong. I’ll do smaller things like this job, but installing new systems is beyond what I’m willing to do. Same with electric.
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My dad and I did the kitchen together, but yeah, all us. Tile work wasn’t too bad, I actually thought it was kinda fun once I got the hang of it. Re-wired a little electrical, but I try not to mess with that too much. My only education on anything besides woodworking is YouTube, so I figure it’s probably a smart move to just higher a professional for most plumbing or electrical lol.
Worst part was hands down just snaking out some of the plumbing. There was some awful smell we noticed from the old sink when we moved in, after I took out the old garbage disposal it got unbearable. I legitimately started to gag after finally getting a chunk of god knows what to come out with the snake lol.
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Kitchen looks outstanding dude! Awesome work!
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Work For Today: JuggernautAI Week 3 day 4:
Deficit Deadlift: 135x5, 225x3, 275x1, 320x8, 295x8, 295x8
Low bar squat: 45x8, 135x6, 195x10, 195x10, 195x10, 195x10
CGBP: 135x10, 135x10, 140x10, 145x10
Notes:
- running around like crazy today, had to cut this workout a bit short, hit the main lifts and left.
- deads and squats both moved easy. Triceps a bit shot from Friday, but bench moved well too. Body is adapting to the higher volume
6 Likes
Alrighty: Back to the grind
My monthlong vacation from work ends tomorrow. Technically checked back in a bit ago, but was able to burn some more leave after check in. I’m not too sure what to expect at this job, but the hours are sure to be intense. Every 4th day (or more, but hopefully not) I have to stay at work overnight through the next day, so meal plan and workout scheduling will have to account for that.
Spent some time today meal prepping. 24 meal preps on 90 min, pretty happy with that. Meal plan for this week:
Meal 1: red beans and rice + sweet bourbon chicken
Meal 2: honey glazed chicken thighs with white rice and spring veggies
Meal 3: penne Alfredo with chicken
Snack 4: protein shake with fruit, milk, spinach
Snack 5: Quest Bar
Snack 6: 3 hard boiled eggs
Was able to make all the meal preps pretty macro friendly. I don’t count macros or calories right now, but each meal prep is roughly 500 cal, with at least 50g of protein. This, with the snacks, is a decent amount more food than I was preparing while I was cutting weight, and I guess about 500-600 more calories total, which I think should be good for a more maintenance diet.
Really going to be strict on my diet now. This last month, I’ve honestly been pretty sloppy. Eating out a lot, junk food, more liquor than I’ve consumed in the last year, not the best on the nutrition front even if my lifts were solid. Still feeling strong, haven’t really gained weight, but party time is over, time to clean it up a bit. Excited to see how my body responds to getting back to a clean diet, but with some higher calories than last time.
Edit: you know, I feel I should add something. I’ve really just not worried about diet lately. I ate what I wanted. I drank with friends, I went out to dinner dates with my wife, hosted cookouts at my house, tried new recipes. And I don’t regret a god d$&@ moment of it. First time with more than a weekend off in over 2 years, I had fun. I made up for missed social opportunities and then some. It was a great time, and I am glad I went about it the way I did. I’ve definitely struggled with weight before, and know I can’t just live my life eating and drinking whatever I want. That being said, I think it’s also important to know when it’s time to just live and let live for a bit. Maybe not the best for my physical fitness, but by god it’s good for my well being as a whole.
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Damn straight, you only live once.
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Nice job on the kitchen man!
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Work for today: JuggernautAI week 4 day 1
Press: 45x10, 95x5, 125x10, 115x10, 115x10, 115x10, 115x10, 115x10
Pull-ups: 10, Bx10, Gx10, Gx10
Db lat raise: 20x14, 20x13, 20x13
Chest supported row: 35x10, 40x10, 45x10
Db inc bench: 45x10, 55x10, 65x13
BB curl: 50x15, 50x15, 50x13
Superset:
Overhead DB extension: 50x10, 60x10, 70x10
Weighted Sit-up: 30x12, 30x12, 30x12
Notes:
- press moved well. I’m actually pretty impressed with my gains on this program. I’m still using light weight, but my volume gains are pretty wild. First weeks press had me doing 4 sets of 10, with my heaviest set being 115. Now I’m doing 6 sets of 10, lightest set is 115, heaviest 125. On top of that, my 6th set of 10 at 115 feels easier than my set of 10 at 105 3 weeks ago. Maybe not a ton of top end strength gains, but I’m definitely adapting to this volume.
- threw a band on for pull-ups today. The program calls for higher volume, and I’ve really been cutting it a bit short by doing what I can bodyweight. Can get a set or 2 in at 10 reps, but after that I need a band if I’m going to be hitting the volume the programs asking for.
- love chest supported rows and db incline. Db incline just feels strong, worried I’ll need heavier DBs pretty soon. Rows are just smooth and controlled, really feeling the muscles work. Offers a nice counter to Kroc rows, I think both should be kept in rotation
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Work For Today: JuggernautAI Week 4 Day 2:
High bar squat: 45x10, 135x5, 205x10, 190x10, 190x10, 190x10, 190x10, 190x10, 190x10
Deadlift: 135x5, 225x5, 315x8, 350x8
Superset:
Heels elevated goblet squat: 60x12, 60x12, 60x12, 60x12
Rear delt row: 25x12, 25x12, 25x12
Superset:
Db RDL: 50x12, 50x12, 50x12, 50x12
DB Bench: 50x12, 50x12, 50x12
Superset:
Band pull through: Gx12, Gx12, Gx12
DB seated Press: 35x10, 45x10, 55x10
Superset:
Alt db hammer curl: 25x10, 35x10, 40x10
Ab wheel: 10, 10, 10, 10
Notes:
- my. God. This is without question the highest volume workout I’ve ever done. (Well, excluding like military PT sessions, but that’s mainly just death by bodyweight). Workout took absolutely forever, timer said 1 hour 37 minutes. This week and next week should be nuts, then a deload, before basically repeating this cycle, and then going into some more strength focused work instead of the current hypertrophy block
- squats moved well. 7x10 is not joke. Last set at 190 was easily more difficult Than my first at 205.
- deads moved awesome. That set at 350, while not a crazy weight for me, just felt “better” than any set of deads in a long time. Form felt just freaking perfect for me to be able to work.
- adjustable DBs continue to be a win, wish I invested sooner
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Work for today: JuggernautAI Week 4 day 3
Chest supported row: 40x10, 45x10, 45x10, 45x10, 50x10
Bench: 45x10, 135x5, 155x10, 160x10, 160x10, 160x10, 160x10
Db incline bench: 55x13, 55x12, 55x12
Db lat raise: 20x13, 20x13, 20x13
Various grip chins: 10, 8, 6
Barbell curl: 50x15, 50x15, 50x13
Overhead DB extension: 50x15, 50x15, 50x15, 50x13
Notes:
- good day. Program didn’t want to me bump weight on bench. Feel like I could have, but decided to stay with the system. Still, making sneaky progress. Week 2 had me doing
3x10 bench with 150 being my heaviest. Did 5x10 today, with the last 4 sets all at 160…. Yeah, that’s pretty good increase for 3 weeks. Granted, wasn’t max effort either day, but I think this program does a good job slowly leading you into PRs. - doing all this volume just does not tax me like high effort low rep work. Don’t get me wrong, I’m putting in the work, but I don’t feel just drained after a workout. Tired, yes, but still good. I see why people say hypertrophy work is less taxing on your CNS. It’s actually a nice break. I miss chasing heavy weight, but I think doing some lighter weight higher rep work a few times a year is probably a good practice that I’ve thus far been ignoring.
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Well, the damn storm just blew down my back fence line. Guess I found my weekend plans lol. Time to figure out how to build a fence
Yer that took me longer to read than to do my own workout. LOL
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It’s honestly the only part of this program that I just legitimately dislike. Fine with the volume. Fine with the lower weights. But Jesus Christ, I’m a busy guy. These 90+ minute workouts are just killer to fit in. Will be glad when that starts to wean down in a few months
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Work for today:
Juggernaut AI Week 4 day 4
Deficit DL: 135x5, 225x3, 275x1, 330x8, 315x8, 315x8, 315x8
Low bar Squat: 205x10, 205x10, 205x10, 205x10, 205x10
CGBP: 45x10, 145x10, 145x10, 145x10, 145x10
Superset:
Heels elevated goblet squat; 60x12, 60x12, 60x12
Rear delt rows: 25x12, 25x12, 25x12
DB RDL: 50x13, 50x13, 50x13
Superset:
Pull through: Gx12, Gx12, Gx12
Weighted Sit-up: 30x14, 30x14, 30x14
Notes:
- deficit deadlifts felt great. I mean, seriously great. 330x8 was honestly like a step away from being a warmup. Maybe weird, but I actually wonder if I might be a tad bit stronger pulling from a deficit. Sounds weird I know but… it really feels solid lol.
- low bar squats going well. I have gotten into a good groove on high and low bar squats, did so by stopping trying to make them both the same. High bar squats are deep, slow, and meant as a quad exercise. Low bar are wider, to parallel, and using the glutes and hams to lift the weight. One lift develops a muscle, the other a movement. Ironically, form has improved on both since figuring that out
- I am a big fan of weighted sit-ups, wish I started doing them earlier. I know ab wheels and planks are great for core stability, but doing these really let’s me feel my abs working through a range of motion.
Went into this workout pretty dead already. Up all night with the storm. On top of knocking down our fence, it blew down a large tree onto my neighbors house, so I was out there in the middle of the night with rope and an ax just trying to get it to fall off the house in the “right” direction, because otherwise it was taking out their cars. Playing around with an ax and a 40ft tree at 2am in a tropical storm… not one of my better ideas. Worked out in the end, though the tree still ended up doing a lot of damage when we got it to fall, but thankfully less damage than if we let it fall the other way
Grabbed about 4 hours of sleep, then got up, spent way too much time at the DMV, then back to help the neighbors clean up their fallen tree (single mom with kids, so me and another neighbor kinda just took over to take care of it for her), then back to MY house to spend a couple hours digging holes for my fence posts to replace the fallen fence.
Was at Home Depot, saw I could rent an auger, or just buy a fence post digger for about the same price. No brainer right? Buy the digger, have the tool for later.
I made it about 4 minutes into digging post holes and go “oh I’m a F$&&#^#¥ idiot”.
Ground was straight rock and clay after the first 8 inches. It was a very long day. Walked into the gym still just covered in dirt and concrete, but the work got done. Good.
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Work For Today: JuggernautAI Week 5 Day 1
Press: 45x10, 95x3, 125x3, 145x10, 130x10, 125x10, 125x10, 120x10
Pull-ups: 10, 10, Bx10, Bx8
Db lat raise: 20x15, 20x15, 20x14, 20x12
Chest supported row: 35x17, 35x16, 35x16, 35x15
Db incline press: 55x17, 55x16, 55x15, 55x14
Db hammer curl: 30x13, 30x12, 30x12, 30x10
Superset:
Band pushdown: GBx12, GBx12, GBx12, GBx12
Ab wheel: 12, 10, 10
https://www.instagram.com/p/CjOdzojpoO0/?igshid=YmMyMTA2M2Y=
Notes:
- heaviest/highest volume week of this cycle, deload next week. Was supposed to hit a 10rm on press, think I did that. Definitely a PR at this weight. I have a harder time hitting higher reps at a given percentage on press compared to other lifts, I think it’s most likely because my delts are a smaller muscle and tire faster? Either way, this was tough, but damn my press is better than it was a month ago. Still, after hitting 145x10 the program said to do 6x10x130, and I just couldn’t touch that. App saw my RPE on the first 130 set and just continued to drop weight as the sets progressed.
- pull-ups feeling decent. Not progressing a ton, but holding pretty steady at where I’m at while probably adding a couple pounds, so that’s fair.
- really was able to open up once I got to accessory work. This program has had me doing between 6-8 RPE for every set the last few weeks, this was the first time it said to just send it. Rows and incline both just flew, I have definitely added some serious strength in a short amount of time. Program has me upping my maxes for those based on the weights I was hitting, good to see that progress.
- really, it’s pretty crazy how much stronger I am feeling. Haven’t been touching heavy weights, but my ability to handle volume has skyrocketed, and today showed that it looks like strength is going up too. Is this what it’s like to lift weights when not In a caloric deficit? Sounds kind of stupid I know, but I’m honestly just kind of amazed at how much easier it is for me to add weight and reps these past few weeks.
- honestly, I love having an app run my training. Mainly because, I just don’t think of it. Life’s gotten busy, and I don’t have to think about what I’m going to do when I go to the gym. I just show up, plug in some numbers for the day based on what I ate and how I slept, then do what the app throws up for me. It’s also nice, because I don’t really know In advance what specific numbers I’m trying to hit, I don’t really obsess over them outside the gym. When I do my own programming, I know what I want to hit, and I can be distracted all week thinking about it. Rn, I essentially don’t think about my program except when I’m actually in the gym, which is pretty nice.
- sessions still take too damn long.
- need to start doing cardio again. Justified skipping it based off all the labor I’ve been doing, but I need to get back into it, couple bike sessions a week to just keep my heart firing on all cylinders. Although, the high rep work does definitely get my heart going.
- my notes section is longer than ever because I have so much damn time actually doing 2-3 min rest periods lol.
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Work for Today: JuggernautAI Week 5 Day 2
High bar squat: 45x10, 135x5, 185x3, 225x1, 250x10 (Great Set), 215x10, 215x10, 215x10, 215x10, 215x10, 215x10, 205x10
Deadlift: 135x5, 225x3, 275x1, 330x8, 330x8, 330x8
Superset:
Heels elevated goblet squat: 60x13, 60x13, 60x13, 60x13
Rear delt row: 25x10, 25x10, 25x10, 25x10
Superset:
DB RDL: 50x12, 50x12, 50x12, 50x12
Db bench: 50x17, 50x17, 50x16
Superset:
GHD back raise: 12, 12, 12,
Seated DB press: 45x15, 45x15, 45x13
Superset:
BB curl: 50x17, 50x15, 50x13
DB Overhead ext: 50x15, 50x15, 50x15
Weighted sit-ups: 30x15, 30x13, 30x13
Notes:
- just a fantastic list, and one that really made me buy into the program I’m running. I haven’t gone higher than 205 on high bar squats in 6 weeks. Today, was supposed to hit a 10rm. I hit 250x10, only 10lbs off my PR for high bar, with substantially better form and no “good morning” of the weight, and probably 1-2 reps left in the tank. Then proceeded to just murder 7x10 backoff sets, with weights that were higher than my top set at the start of the program 5 weeks ago.
- I have always avoided high rep squats. My thought was, my form isn’t the best, so doing high reps will just leave to form breakdown. This program has forced me to do squat volume work. Honestly, if I knew when I signed up that I would be doing 8x10 squats before deadlifts, I probably wouldn’t of signed up. But I’m so glad I did. Forced me to just confront an issue head on, and in a matter of weeks my squat has gotten better than ever. I feel confidence in my squats, and I can almost feel my quads growing by the day. Really wishing I took some before pics, or even some measurements. Oh well.
- GHD came in from rep. Got in some back raises, felt amazing. Need to mess with it some more to find good placement for GHR and sit-ups, maybe try some plate halos ala Brian Alsruhe.
- i very, very much did not want to do goblet squats after all my high bar squats. Quad murder.
- abs feel so pumped up after weighted sit-ups. Still a bit too fluffy to really see them, but I can now feel them distinctly if I press my hand to my gut so… progress
- and grand total this lift took…2 hours 21 min. I am actually weekly fortunate, the first 3 weeks of the hypertrophy block take around 6 min, last 2 increase time substantially. Got through a lot of the first Block before getting back to work, and my wife will be traveling for work when I come back around to the time lengthy sessions, which works perfectly. Definitely too long for me to do sessions like this regularly, but I think it comes out to about 4 weeks like this in a 6 month block…. I can make that work. I think anyway lol.
- overall, just a good day. Damn happy with training and how I feel I’m progressing.
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Work For Today: JuggernautAI Week 5 Day 3
Chest supported row: 50x10, 50x10, 50x10, 55x10, 55x10
Bench: 45x10, 135x5, 165x10, 165x10, 165x10, 165x10, 165x10
Db inc bench: 60x13, 60x12, 60x12
Db lat raise: 20x15, 20x15, 20x15, 20x15
Various grip chins: 10, 8, 5, 5
Hammer curl: 30x15, 30x14, 30x13, 30x11
Band pushdown: GBx15, GBx15, GBx13
Notes:
- Day 3 is always the easiest day, was this time too. 90 minutes in and out. 5x10x165 bench was pretty easy, but gave me a crazy chest pump. My work capacity and ability to handle volume is really climbing
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