8/14/2012 - Arms
Rope Ext/Hammer Curl - 5x10-12 each, supersetted
EZ Pullover Ext - 95,115x8, 135x6, 105x8,6,5
DB Curl - 50,60x6, 45x8,6,6
Tricep Machine - 3x15
Reverse Curl - 3x12
Mean pump from all of this. Today was high keto day so I had a large meal of dead animal for lunch as well as dinner. Felt pretty pumped all day as a result.
Weighed 219 this am, up a pound from yesterday. That is expected after all the food I ate yesterday.
8/15/12 - Leg Experimentation
Had to figure out what I can and can’t do with my leg training now that my hip is being a stubborn whore. Went to the globo gym because they have a wider machine selection.
And yes, this is a virtual copy and paste of a John Meadows leg workout. Sue me.
Calf Press - 3x20
- wanted to start off with calves because they are the weak spot in my lower body; going to try to hit them MWF from now on, at the beginning of every session
Seated Leg Curl - 2x20, 1x15, 1x12, 1x8
- first time doing these, ever; I like
BB RDL - 135,185x10, 225x2x10
- could only lower the bar to just below my knee caps before my hip locked up, but I was just happy to be able to do them at all; hip didn’t bother me other than limiting ROM; stayed really light to be on the safe side
Leg Press - tried these on 2 different machines and they are a no-go
Hack Squat - 225x2x10, 225x10 paused + 135x15
- these felt amazing; probably going to be my staple for quads for a while
Weighed in at 219 today.
8/16/12 - MP
MP (JM 3s wave wk 3) - 225x5
- this ties my all-time PR at roughly 25lbs lighter BW; have video but can’t post it til I get home
Rear Delt Machine - 4x15
LR Machine - 4x13
Ab Pulldown - 4 sets
When I started this Juggernaut cycle, I initially wanted to get 225 for 8. Then I started dieting pretty hard the last 2-3 weeks, which has made my strength stall a little. I will take tying a PR while weighing 25 lbs less and looking a fucking hell of a lot better though.
That’s a hell of a press, dude, I mean for being a yinzer and all. 
Vid of my military pressing today:
have you always held the bar right around chin level to start? Ive always seen a mix of ppl that seem like they can really pack in the shoulders and keep the bar at chin level to start but ive never really been able to do that…
strong pressin!
[quote]bignate wrote:
have you always held the bar right around chin level to start? Ive always seen a mix of ppl that seem like they can really pack in the shoulders and keep the bar at chin level to start but ive never really been able to do that…
strong pressin![/quote]
I feel tighter and stronger when I start the bar at the base of my throat, but doing it that way was killing the shit out of my elbows. It is actually a little harder for me to do it this way because I don’t get as much drive from my lats. But, after 12 straight weeks of military pressing, my elbows feel fine. I haven’t even needed to use my elbow sleeves.
8/17/12 - Back
NG Machine Row - 340x8, 270x3x8
WG Pulldown - 220x11, 180x3x9
Dead Stop DB Row - 120x2x8
Stretcher - 100x2x11
Inc DB Upright Row - 55x10,10,10,8,8
BB Shrug - 225x2x30
Bodyweight = 218 this morning
I’m trying out Scivation Xtend during workouts. I’ve just been drinking water and the hunger during training has been pretty bad. I’m going to take 3 scoops during my hard sessions (MWF) and 2 during my lighter ones (TThSa). Felt pretty good with it today. Could have just been the lack of heat in the gym, but I felt like I had a little more in me than I have the past few weeks of the APD.
Carb-up/Rampage tomorrow…
Great picture of you daughter.
And you’re looking ripped man.
8/18/12 Light Arms
Band Extension purple band x 5x20
Band Curl purple x 5x20
Dips BWx5x10
Chin w/bicep emphasis BWx5x5
In and out in 20 min. Nice pump, which is all I wanted out of this.
[quote]samoth2 wrote:
Great picture of you daughter.
And you’re looking ripped man.[/quote]
Thanks bro.
8/20/12 - BP/chest/delts
BP (JM 5s wave wk 1) - 275x5x5 all reps paused 275x4 (first 3 paused)
Inc DB Press - 110x7
Inc Squeeze Press - 40x12,10,10,9
Stretch Pushup - 2x10
CS DB Swing Drop Set - 2 sets of max reps with 65,50,40
LR DB Swing Drop Set - same
Wanted to shake things up a little with my JM sets this week. Pausing all of the reps made the sets challenging instead of boring. That didn’t leave much gas for the incline DB press so I cut those short. Going to be sore tomorrow. Part of that is also due to the squeeze presses, which gave me a ridiculous pump and proved incredibly challenging, even with pathetically light weights. I put a 4" piece of foam between the DBs and tried to make the DBs touch throughout every rep.
I got some bf calipers so I’m going to start taking measurements starting this Sunday. I’ll measure skin folds every week and body part circumferences every month. Progress pics every 2 months in the mandatory poses. This will be a better barometer of progress than simply weighing myself and looking in the mirror.
Time to get serious with this BB shit, since I am now sort of forced into powerlifting retirement, despite never really having much of a career at it in the first place, LOL.
8/21/12 - Arms
Rope Ext/Hammer Curl - 5 sets each, supersetted
EZ Pullover Ext - 105x8, 135x8
DB Curl - 45x5, 60x7 + 45x3 + 35x3
Tricep Machine - 2x15
Reverse Curl - 2x12
I was pressed for time today so I had to cut some volume. This is not really an issue since I’ve been pounding the hell out of my arms lately.
Chest is hella sore after yesterday.
BW = 220 this morning
8/22/12 - Legs
Calf Press - 5x16
Seated Leg Curl - 2x20, 1x15, 1x12, 1x8, 1x10+10+25 bottom partials
RDL - 275x2x10
Hack Squat - 270x2x10, 270x10 paused + 140x15 fucking death
Realized that I recorded my hack squat weights last week as if there was a barbell. That is retarded, so I corrected it this week. Little things like that bother me.
Last set of hacks was fucking brutal. There was some dude deadlifting immediately in front of me (yeah the gym was THAT crowded), and I spit on his back while exhaling like 5 times during this set. I don’t think he noticed.
[quote]Steel Nation wrote:
Last set of hacks was fucking brutal. There was some dude deadlifting immediately in front of me (yeah the gym was THAT crowded), and I spit on his back while exhaling like 5 times during this set. I don’t think he noticed.[/quote]
Hahahahaha, that’ll teach him to deadlift that close to the hack squat machine.
[quote]novaeer wrote:
[quote]Steel Nation wrote:
Last set of hacks was fucking brutal. There was some dude deadlifting immediately in front of me (yeah the gym was THAT crowded), and I spit on his back while exhaling like 5 times during this set. I don’t think he noticed.[/quote]
Hahahahaha, that’ll teach him to deadlift that close to the hack squat machine. [/quote]
Yeah I guess. It was accidental but I tend to do that during intense sets. I spit in my buddy’s face once when he was spotting me on bench LOL.
8/23/2012 - MP
MP (JM 10s wave wk 1) - 155x4x10, 155x11 - fuck this was hard
LR Machine - 4x13
Ab Pulldown - 5x10
Rear Delt Machine - 4x15
Jesus I hate the 10s wave. I wasn’t sure I was even going to get through all 5 sets. This is by far the hardest week of the Juggernaut Method mesocycle.
8/24/12 - Back
NG Machine Row - 340x10, 270x3 sets
NG Pulldown - 200x8, 160x3x8
DS DB Row - 120x2x10
Stretcher - 100x12,10
Elbows Out DB Row - 55x5x10
BB Shrug - 225x30,30,22
8/25/12 - Arms
Purple Band SS(Ext + Curls) - 4x25
Dip/Chin/Ab Wheel Circuit - 4 sets
Took caliper measurements in my “problem areas” yesterday morning. Lower back was 20mm and hip was 21mm. Everything else was too small to worry about.
BW = 219 yesterday morning before carb load; 225 this morning.