You’re continuing to crush it, man! Great job.
This!
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Work for today: JuggernautAI week 7 Day 4
Low handle trap bar deadlift: 150x5, 240x5, 290x3, 315x8, 315x8, 325x8
Low bar squat: 45x10, 135x5, 185x10, 195x10, 205x10, 205x10
CGBP: 135x10, 145x10, 150x10
Goblet squat: 55x12, 55x12
Db RDL: 50x12, 50x12
Back raise: 12, 12
Ab wheel: 10, 10, 10, 10
Notes:
- busy day. Lifts went well, all weights felt easy
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Work For Today: JuggernautAI Week 8 Day 1
Incline bench: 45x10, 95x5, 135x3, 150x10, 150x10, 150x10, 150x10, 150x10, 150x10
Pull-ups: 10, Bx10, Bx10, Gx10
Db Military Press: 45x13, 45x13, 45x13, 45x13
Chest supported db row: 45x12, 45x12, 45x12, 45x12
Db bench: 55x13, 55x13, 55x13, 55x13
BB Curl; 55x14, 55x14, 55x13, 55x13 (program increase 10rm)
Superset:
Db overhead extension: 50x16, 50x16, 50x16 (increase 10rm)
Weighted Sit-up: 30x15, 30x15, 30x15 (increase 10rm)
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I love it when this happens
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Work For Today: JuggernautAI Week 8 day 2
Front squats: 45x5, 95x5, 140x10, 140x10, 140x10, 140x10, 140x10, 140x10
Deadlift: 135x5, 225x5, 315x8, 355x8
Superset:
Rear foot elevated db split squat: 25x10, 25x10, 25x10
Rear delt row: 25x13, 25x13, 25x13
DB RDL: 50x15, 50x15, 50x15 (program increase 10rm)
Back raise: 12, 12, 12
Ab Wheel: 15*, 15, 15
- took a shot at doing these standing. Managed one shakey rep, then faceplated pretty good on rep two. Just went from the face plant into the remaining reps on my knees. Subsequent attempts were not made, as my face is too pretty to risk damage
Notes:
- life is kinda kicking me in the teeth at the moment. Getting through, but just a bit tough at the moment. Just gotta grit the teeth and keep my foot on the gas until things let up a bit.
- as always, this means sleep is the first thing sacrificed. Only way to fit everything into the day. I’m pretty comfortable on 5 hours a day at this point. Don’t love it, but can keep it up for a hot minute. Hopefully won’t have to dip too much lower.
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Work for today: 60 min cycling: 744 calories burned
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Work For Today: JuggernautAI Week 8 day 3
Pendlay row: 135x10, 145x10, 145x10, 145x10, 145x10
Bench: 45x15, 135x5, 150x10, 155x10, 160x10, 170x10, 175x10
Db incline bench: 60x12, 60x12, 60x12, 60x12
Lat raise: 20x15, 20x15, 20x15
Pull-ups: 8, 8, 7, 5
Hammer curl: 30x15, 30x14, 30x14
Db overhead extension: 60x13, 60x15, 60x15
Notes:
- AM weight: 216.3. Started this gaining phase 8 weeks ago at 208. Honestly, gaining about 1lb a week is pretty awesome. I feel bigger, more muscular, and my wife has been commenting that I am looking more toned. Not deluding myself, certainly some fat gain, but I’m honestly pretty pleased with the rate at which the scales moving up. Not fast enough that I feel I’m just getting fat, but enough to know that I am growing. Hell yeah.
- finally proved myself enough to this dang program that it started upping my bench a little. 175x10 was still RPE 6.5ish, prolly could of hit it for 14/15, which I’m happy with considering it was my 5th bench set.
- had a realization. I have made decent progress in the past lifting weights, but I’m not gonna pretend I’m super educated on it. Like a lot of people here, I come from a sports background. I’d walk into the weight room and just try to put myself into the ground every session, trying to push my top end just a bit higher each time. I am just straight up not doing that right now. At all. No reaching to the top end, besides that like 1 time every 5 weeks where I establish some 10 rep maxes. I’m going in, and working up to a weight where I do put in effort, but then to “well that wasn’t really hard.” Then I do it again. And again. And then the next week I do it again, with some more sets, and maybe just a hair more weight, and I go “well that wasn’t really hard.” And I’m repeating again and again until I realize that my “not hard” set is 30lbs higher than 2 months ago. It’s different, less pushing my peak as much as building a base for it, but it’s effective. I think doubly so for me, just because I haven’t done something like this before.
- my eyelid started twitching mid workout, and kept it up for about an hour. Not relevant, but funny
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That’s quite a bit of volume.
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Lol, no kidding. It’s a far cry from my traditional work up to a heavy set of 5, maybe some backoff sets, then 20ish minutes of accessory work. Kinda hate the volume, definitely don’t enjoy how long the workouts take, but I am digging the results. Good news is, I think volume drops and intensity rises in 3-4 weeks, and will just do so more and more for the remainder of the 6 month program
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This is the magic of good programming, you rarely fail a rep, you leave the gym feeling like you had a bit more to give but for some strange reason you keep getting stronger. Enjoy the ride mate, I wish I found this out when I was your age.
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Lol, of course this lesson only comes when I pay someone else money to tell me how to do things.
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I have a few years on you mate and I only learnt to accept that other people know more than me about this stuff in the last 5 years. I am lucky to have someone like @wiseman83 in my corner to help me on the right path. There are lots of very knowledgeable people on here that can help with programs too. I feel having someone else program and the accountability that creates is a big big win. I know Dan John talks about borrowing will power from others and having someone program for you or coach you definitely provides this.
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I had a coach once. No twice actually.
The first guy was fucken terrible. And he’s a highly respected coach in the industry to this day. The programming destroyed both my soul and my body. I get stronger very quickly…until I got injured.
At that point it was apparently my fault of course.
I ate what I was told to eat. I trained how I was told to trained. Didn’t skip a beat. Sacked him after 8 weeks.
The second guy was good. We were going well there too until my bench stalled for the second time, and his solution was to “max it out every session” for a block.
Tore my shoulder. Sacked him too…
6 months later after rehab I coached myself to my best ever comp. Then went on to coach myself to my best ever bench also. Then later of course I got that 600lbs deadlift.
But, I’m 100% glad I hired both of them. It taught me what Not to do with people, and that also guided my own training.
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Work For Today: JuggernautAI Week 4 Day 4
Trap bar deadlift: 150x5, 240x3, 330x8, 330x8, 335x8,
Low bar Squat: 45x10, 135x5, 185x10, 195x10, 200x10, 205x10, 205x10
CGBP: 135x10, 145x10, 155x10, 160x10
Heels elevated goblet squat: 55x12, 55x13, 55x13
DB RDL: 55x12, 55x12, 55x12
Back raise: 12, 12
Ab wheel: 15, 15, 15
Write up and replies to follow later
Edit:
Notes:
- squat is really coming together. With the low bar position, I spread my stance a bit, look down at the floor a couple feet ahead of me, and allow myself to lean forward. Somewhat along the lines of how Mark Rippetoe describes the squat (gasp!). Sounds dumb, but I have found that thinking “leg press” during the lift actually really helps me on low bar. Let myself bend over, leg press the weight up. It’s not the squat style I wanted, always emulating oly lifters, but I think it’s fitting my long femurs well, and I’m finally able to start pushing weights and reps without my form falling apart.
- all sets of deadlift were slow and controlled. Pretty easy, never got above RPE 6.
- right elbow pain is better; but still present. Actually noticing it a bit on CGBP, which i didn’t expect. Still, the lift felt solid.
@simo74 I completely relate to that idea of borrowing will power. It’s very real. Hell, I don’t even have a true coach, it’s literally just an app, but I absolutely can’t bring myself to hit that “skipped workout” button lol. It’s admitting defeat on discipline, which is just a huge no no. 4 days a week is tough for me to fit in, but man it’s easy to do compared to admitting I can’t keep up with a program.
@wiseman83 wow, I’m sorry to hear about your experiences with a coach. Sounds pretty awful, especially considering they should presumably be the expert. Still, you seem to have a damn solid handle on your own programming at this point, and it’s hard to argue with results!
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Work For Today: JuggernautAI Week 9 Day 1
Incline bench: 45x10, 135x3, 165x10, 165x10, 165x10, 165x10, 165x10, 165x10, 165x10 (Volume PR)
Pull-ups: 9, Bx10, Gx10, Gx10
Db military press: 45x15, 45x15, 45x13 (Increase 10RM)
Chest support row: 45x14, 45x14, 45x12, 45x12
Db bench: 55x15, 55x15, 55x15 (increase 10RM)
BB Curl: 55x15, 55x15, 55x14 (increase 10RM)
Overhead DB extension; 60x16, 60x16, 60x16, 60x16 (increase 10rm)
Notes:
- alrighty, bulk ends today. Cutting it a week early, but I feel like crap. Had in-laws in town the past week, and just ate like garbage. Going to hit maintenance for a few weeks, then start cutting down. Sick of this gut feeling heavy
- incline bench flew, felt very strong. Excited to see what I can hit for a 10rm next week
- pull-ups felt like crap. Partially due to me being bloated and fat from this weekend, and partially due to some re-flaring golfers elbow.
- felt my triceps cramping during rows. Not bad, didn’t throw me off or anything, but that’s a new one for me lol.
- overall, good workout. Feeling big, muscle bellies feeling full and powerful, but ready to cut the good intake a bit and trade a little bit of puffy muscles for some agility and leanness
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Work For Today: JuggernautAI Week 9 Day 2
Front Squat: 45x10, 95x3, 155x10, 145x10, 145x10, 145x10, 145x10, 145x10, 145x10
RDL: 135x5, 225x3, 275x8, 275x8, 275x8
Superset:
Leg press: 360x10, 360x10, 410x10
Neutral Grip Pulldowns: 115x10, 130x10, 145x12
Superset:
Seated Hamstring curl: 140x10, 160x10, 180x10
Db incline bench: 60x12, 60x12, 60x12
Superset:
Hip thrust machine: 90x10, 180x10,
Db lat raise: 20x15, 20x15,
Hammer curl: 35x12, 35x11, 35x10
Pallof press: 15x10, 35x10, 35x10, 35x10
Conditioning: 30 min elliptical: 388 cal
Notes:
- worked out on the ship today, only way I can hit all my days for the week with this schedule. Turns out, this gym is sick. Multiple racks, benches, DBs up to 150lbs, leg press. Not at all upset having to ditch the garage gym for a day lol. Only negative is no deadlifts allowed, so subbing for heavy RDLs.
- Front squats flew. Seriously, just amazingly easy. I was feeling amped, cutting my rest short, 60-90 seconds max, and the weights were just easy. Light weight baby.
- whenever I’m out of the Navy, I’m buying a leg press for the house. Freaking love it
- adjustable benches are some super weird model, if you put the seat at an incline it’s so high that my feet don’t touch the ground. Needless to say, not great balance on these lol
- that hip thrust machine is actually pretty awesome. I loathe barbell hip thrusts, Feels like more of a balance exercise than a strength one. This thing was perfect for targeting the glutes. Slowly catching on to why bodybuilders all use machines lol
- it’s been a long time since I worked out around other people. I was by far the strongest dude in the gym, which was slightly disheartening. I thrive off competition, would of loved to have seen some yoked dudes just showing me up in there. Better drive to improve. Still, about what’s expected from a navy gym.
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Looks like an awesome workout!!!
Random question, did you watch/like the terminal list? I only ask cause you’re in the navy and that show was like my favorite show and it had navy people in it so if you loved it then I could talk to someone about it hahhaa
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Fantastic Show!
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big fan of the author long before the show. His books are quality, and as a longtime James Bond fan, I appreciate his nods to classical agent novels.
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Been a fan of Chris Pratt since watching Parks and Rec lol. Amazing to see how well he falls into this role, nothing I ever saw for him back then, but he fits it well.
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My first ever job was at a shooting range. I worked helping teach shooting classes for a few years before the service, my first ever job in the Navy had me instructing on small arms fire tactics. I have a lot of experience with guns. I ABSOLUTELY WAS THRILLED by the quality of the gunnery skills showed by that show. No dumb flashy over the top Rambo sequences. Shots were calculated, reloads common, fire discipline and weapons manipulation… okay I gotta stop cause now I’m getting all hot and bothered over here…
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I loved how for the first couple episodes, you truly have no idea if He is just crazy or not. The show did an above average job of truly keep a bit of mystique about the characters mental state.
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I’ve been stationed in San Diego before, so I had fun watching and being like “hey, I’ve been in that spot before!”
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Wrinkler Knives have long been a bucket list purchase item for me. After the popularity of them from this show…. My chances are shot.
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ahhah that is SO AWESOME!!! I was excited at the beginning too because you’re right, you legit couldn’t tell if it was real or if it was him going crazy!!! I became a huge Chris Pratt fan after this show. I mean, I liked him in Jurassic world I guess, but he did it SOoO well in this show I felt like they should have given him all the awards. I hope they do another season! That episode where he was out in the wilderness was incredible. I even changed my ringtone to the intro music leading up to the night I was going to watch the final episode haha!!
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He was SUCH a good actor in SUCH a bad movie lol. I enjoyed him, but the first one was rough, and they just went down from there. His charisma wasn’t enough to save that, but I don’t really view that as his fault. He did well in Zero Dark Thirty as well, first time I saw him in a more serious role.
The Wilderness episode was pretty epic, some strong First Blood vibes going on!
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