Pano's Peepshow

Training Training Logs
122

Thursday 5 jan

Bw: 125,4
Steps: 9600
Kcal: under 1800
Protein: 245

Juggernaut method C1/B2/W1/D2: Squat

Agile 8
4x5 boxjump 60 cm (PR, and I have room to spare. Mental part is the biggest hurdle)

Squat
bar x 5,
60x5,
70x4,
90x2
130x1 with belt
95kg x 4 x 8 with belt
95x14 with belt

warmup sets suppersetted with 5x sidebend with 28kg
work sets suppersetted sidebends x10 with 28

some belt squats but it was cutting into my hips hips

fixed handle seated row
70 60, 50, 40, 30, 20 x 15 dropset

Notes: Idk how, but time flew during the workout. That while the work sets were done under 20 minutes. I am planning on getting some leg work in tomorrow because the volume was too low. Problem is: after lower body days I sleep a ton and donā€™t get woken up by my alarmā€¦and I need to work. So it was time to call it quits and get home.

Btw: since january 1st I walked to my gym and back everytime. It is about 30 min of walking to get there, and then the same to get back home. Gives me 60 minutes of walking (around 6000) steps a day. Gym takes a ton of time this way, but it helps me get closer to the 10.000 steps that help for weightloss.

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123

Friday 6 jan:

Bw: 124.9
Kcal
Protein
Steps

Edit: training

Juggernaut method C1/B2/W1/D3: bench

bar x 20
40x5
60x3
80x3 (9:45 min for these sets)

worksets
60 x 4 x 8
60 x 17
(worksets done in 18:50 min)

every bench set supersetted with:
-8x 30kg db row per arm
-10x 30kg db goblet squat

circuit

  • dB flat bench press 7
  • dB shrug 14
  • leg raise 15
    5 rounds in 14:05 min

some tricep and facepulls, didnā€™t bother to note down. Worked hard and at a high pace

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124

Monday 9 jan

Edit: Training

Juggernaut method C1/B2/W2/D1 OHP

ohp
barx10
30x10
40x3
45x3
45x2x8
60x1
45x10
done in 12:55 min

then OHP EMOM 5 reps of 45 kg for 5 min (25 reps total)

at the pull up station making me 63kg lighter:
pull ups 10, 10, 10, 10
dips 10, 10, 10, 10
40 reps of both under 9 minutes

seated row with fixed handle
drop set
70,60,50,40,30,20 kg x 16 (starting with more body English, getting more strict as weight allows it. Great way to fry grip and every part of the upper back)

lying hamstring curls
dropset 40,35,30 x 15 with pauzes

Superset of:

  • Skull crushers 10,10,7,7
  • Incline db curl 10, 10, 8, 8
    done in 9:30

very short after that
12kg per arm seated ohp x 20 for 1 set

125

Tuesday 10 jan

Edit: training

Juggernaut method C1/B2/W1/D4: Deadlift

Agile 8

Every 2 minutes a round of:
6x box jumps to 51 cm
10x kb swings 25kg
for 4 rounds

Deadlift
60x5
80x5
100x3 (belt from here on, very wary of the SI joint)
120x2 (chalk from here on)
140x1 (every set until here done in 10 minutes)
95x4x8
95x14
(all the 5 work sets done in 20 minutes, and I matched every deadlift with pushups directly after the set)

5 rounds of EMOM 10x bb row of 60 kg

Notes:
SI joint felt way better, and no lethargic feelings. Not an insane workout, but a lot of work done under an hour, very high-paced. I focused on bracing which really seemed to help, next to stretching. I want to include more accesorries on the lower body days, but time constraints make it impossible. I try to superset more lower body work into my upper body days to make up for that.

126

Wednesday 11 jan

Bw: 125.1

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127

Thursday 12 jan
Bw 124.9 kg

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128

Friday 13 jan

Juggernaut method C1/B2/W2/D2: bench

2x25x 40kg dip machine ( dip feels risky on my left shoulder, probably need to lean more forward)
1x 25xcuban press
1x25x oh tri ext

bench
bar x 20
50x3
55x 3
65x3
75x1
85x1
70x 2 x 8
70x 15

from the set of 65kg onwards super setted with:
10 leg raise
10 db row 32kg per arm

all above done in 21:25 min

circuit with 24kg dbs
dB bench x 10 with pauze
dB row x 15
dB shrug x 15

5 rounds, done in 15:46

seated row with rope
drop set
70,60,50,40,30,20 kg x 17 (grip gave out a lot)

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129

Saturday 14 jan
BW: 125.1

Juggernaut method C1/B2/W2/D3: Squat

Agile 8

4 rounds of
5 box jumps to 51 cm (getting over this very easy now, but stacking boxes is pretty tricky and setting the box up sideways so I get extra height seems prettyā€¦instable)
10 pauzed goblet squats with 24 kg kb
Done in 09:30 min

Squat

bar x a few
60x5
70x5
80x 5
90x3,
120x3 (huge miscalc, not sure what weights I did before, probably a bit heavier than I tought)ā€¦but it went smooth so ego boost there haha)
130x1
140x1 (upper back collapsed but grinded out)
160 kg walkout 10 sec
110x2x8
110x14
the work sets done in around over 10 min

from set of 70kg onwards superset with 5 pallof presses per side black band

zercher holds (didnā€™t time, but I guess 3 sec)
70kg
120kg
140kg
170kg

belt on. 5 total zercher squats from straps on pin 8,5. took 5:30 min

prone ham curl
45kg, 90 sec rest
16,12, 9(and a half)

1 leg press (toe under the 1 line, close to the middle sideways)
50kg
both legs: 20, 15, 15

Notes: as with almost all my recent workouts I walked to the gym and back. That is a total of 1 hour of walking with my backpack full of gym clothes. This day I also went to the shop afterwards so that was 20 min extra while carrying groceries.

The pallof presses hammered my obliques well. I need to work on more rotational stuff. I went lightheaded a lot because I didnā€™t breathe/let go of the pressure enough between reps.

Speaking of lightheadedness and obliquesā€¦those heavy zerchers are something else. I mostly trained more reppy stuff, so having to reaaaaally set and grind for once was a interesting experience. after a rep I had to keep myself up by the rack and felt everything from the small muscles in my feet to my neck.

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130

Sunday 15 jan
BW:: 123.7
kcal: 2600
P: 270

Was feeling letharigic after yesterdays killer workout, but not that sore. Decided to go on a long walk to get some movement in. Total on 10.000 steps.

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131

Monday 16 jan
BW: 125.0 kg but closely after I had to both go #1 and #2, so probably closer to 124 kg

Steps: 12000

Edit: training
Juggernaut method C1/B2/W3/D1:ohp

Ohp

Bar x idk
30x5x
40x3x
45x3
50x1
65x1 (i guess a pr) (done up u till this point in 11:10 min)
50x11 (PR)
Everything above done in 15 min

Emom 5 min, 5, 5, 2, 4, 3 reps with 50kg

Circuit
50 reps incline db press 45 degree
75 reps db row
85 reps leg raise
5 rounds done
24 kg dbs
Total 18:20
(Pr in terms of weight, reps and time)

|lat pull-down 2x 50kg, 1x 40
|90 sec rest between sets
|20, 12, 10
|grip limiting factor

|some single arm tricep work

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132

Tuesday 17 jan

Bw: 124.3

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133

Wednesday 18 jan
Bw: 123.8

Juggernaut method C1/B2/W2/D4:Deadlift

Deadlift
bar x 25
70x5
80x3
90x3
100x3
110x1 (belt on)
120x1
130x1 (chalk)
160x1, big jump,wanted this to be done in 10 min since the 80kg set. Just a bit grindy

110x2x8
110x18 with 2 short pauzes (as usual most reps touch and go)
grip was limiting factor

t bar row
50 reps as fast as possible, done in 3:05 min
(split up as 20, 10, 10, 10)

then emom 50kg x 10 bar rows for 5 min (50 reps total ofc)

21-15-9 with
24kg db goblet squat
2x24kg db stiff legged DL
(forgot to note down time)

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134

Friday
123.5 kg

Juggernaut method C1/B2/W3/D2: Bench (I am messing up this order haha)

machine pulldown
50 reps continuously with 20kg per side

bench
bar x 25
40x5
45x5
55x5
65x2
75x1
85x1, done in 14:50min
70x18, done in 20 min

from the set of 45kg onwards supersetted with:
30kg db row x 10 per side
sidebend 30kg x 10 per side

circuit consisting of:
dB bench x 10 with pauze
dB row x 15
dB shrug x 15

5 rounds, 26 kg dbs
done in 17:53

some high rep cable tri and rear delt work

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135

Monday 23 jan
Bw 124.4 kg

Drank hard friday

Need to log my last few sessions

Jugernaut method C1/B2/W3/D3: Squat

Agile 8
4x5 box jumps to 60kg
4x10 24 kg goblet squat
Done in around 11 minutes

squat
60x5
80x5
90x3
105x2
115x1
125x1
135x1
120x18

21-15-9 with

26kg side bends per side
26kg db goblet squat
2x26kg db stiff legge

done in 11:09 min

Notes: slept short, felt lethargic and NOT like doing the 18 reps, throat and nose started clogging and hurting walking towards the gym, had to work in with a guy that is a lot smaller AND had a deadlift bar which threw me off 3 timesā€¦ and I still killed it. If it wasnā€™t for my spotter, I would have stopped at 3 reps I am sure. That was the exact moment I thought there was no way. Set a rep PR on 2300 kcal on top of that, which rules

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136

On top of that: I hit well over 10,000 steps the last few days

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137

Tuesday 24 jan 2023

Fell very ill tonight. Very feverish.
Bw: 123.1

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138

Get well soon

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139

Thanks mate!

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140

Wednesday 25 jan 2023
Still pretty ill
BW 122,7

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141

Thursday 26 jan 2023
Still not feeling well
BW 122,8 kg

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