ok so heres the dealio training since july trained extensively in early 20's. picked up a drug habit. went to rehab, got clean and here i am . opening a supplement/clothing store in january, so life is busy, but thats no excuse . i cut some fat the past 5 weeks, and will continue rest of the year, in jan i will add in 200 cals a week , until i am at 2700 or maybe 2900 tops. i am at 2200/2300 a day now. weight- not sure, low 190s i think (started at 200 / 5'8) start - bench - 285x3 squat - 365x3 dead - 405 x1 press 180x4 rhr - 61 goals bench - 330x5 squat 455x5 dead 510 x1 press 210x5 rhr 55 keep weight <198 i also train to look good. so yeah, will use some assistance work to reflect that i will use chad smiths juggernaut routine , to build up some work capacity, which is pretty shitty right now
my program : (might change) Monday/Wednesday/Friday/Saturday dead / press/squat/bench deadlift deadlift - juggernaut front squat - 3x6-10 GHR's 3-5 sets 5-10 reps low back (hypers or reverse )2 or 3 sets x 10 calves lyles calf program abs - planks/leg raises / ab wheel press press juggernaut chins - 3 sets 5-10 dumbell row 2-3 sets 5-10 skull crushers 2 sets 8-10 dips 3 sets 6-10 side laterals/rear delt superset 2 sets hammer curls 3 sets squat - juggernaut ghr - 3 sets 10-12 leg press 3 sets 10-15 - or BSS leg curl 2 sets 10-15 low back 2-3 sets abs 4 sets traps 3 sets shrugs bench - bench juggernaut seated row 3 sets 5-10 chest supported or machine row 2-3 sets 5-10 incline dumbbell press 4 sets 6-10 face pulls 1-2 sets 10-20 bro curls 4 sets 6-12 push downs 2 sets 12-20 wk 4 deload : 40%x5, 50%x5, 60%x5 assistance - 50 % volume will add in conditioning, one or 2 CO sessions, and one sprint-like one not sure where yet band pull aparts on upper body days to start or finish the workout this seems like a lot of volume, so it might have to change right now my diet is 22-300 calories 275 gram protein 70 fat 120 carbs - eaten mostly at night will add in 50 grams carbs every week or two in 1-2 weeks .maybe some more protein, (i like chicken a lot)
Welcome to the logs and good luck. I have a question: I'm not very familiar to juggernaut, but why is your "squat day" lacking squats?
haha, i forgot to put that first i guess. it will be in there so im still cutting , and doing a 3x/wk full body split and will start the above on jan 7th today deads 335 x 6, 4 press 175 x 4,165 x 4 atg front squat 175 x 8, 8 dips 35 x 10, 10 chins x 10, 10 pulldowns x 15 diet- right back to normal after the xmas season, lowish carbs and high protein today will weigh myself on the 29th, and again on the 6th to see where i am at. i should beat about 190 on sat, and 189 a wk later. deads are all sumo now, these were relatively easy. next wk ill go up 10 lbs, and then after the first set, ill do 3 sets of doubles at the same weight i also reset after each rep videotaped my form on these for the first time and was pleasantly surprised. then i accidently deleted it lol. i do need to sit down a tad more, not jam my neck up to the ceiling, and pull the slack out of the bar
45 min cardiac output avg hr 135 20 mins bike , 25 min walkiing. hip mobility shizzle and a bit smr with ball/roller note- i am ordering 100-500 foam rollers from china today if i can get a good price on them. diet, still good , having tonnes of meat left over from xmas helps alot . carbs have been peas and potatoes.
bench 275 x5, 225 x 12 squat 315 , 2x5 seated row 2x8 d row 75x 12 low back, 1 superset arms, 2 superset traps, 2 high ass rep ssets diet- on point today 50 mins co cardio diet, ate about 150 grams extra carbs at night
I'm starting Juggernaut today too, but on a 2 day split. Good luck with the volume, every time I look at my squat days my quads ache :icon_neut
fwiw, im running inverted for my deads, and regular for the rest (probably) about to leave for my first session now , yay since i didnt train monday, and today is tuesday, i will run a bit less assistance today.
Original for me, I like to keep the pace up and not take as many rests. Work capacity is important to me, as is total time under the bar. Nothing like standing up at the top of a squat with 2 reps to go, your lungs are burning and the sweat is in your eyes. It builds men.
I almost died today lol. the deadlifts were hard as fuck, and yea, ive never done more than 3 sets, so 10 was tough, esp with short rest periods deadlifts (half sumo, half conventional) 225 (no belt) 9 sets of 5, 1x6 ~ 70 seconds rest in between sets left a couple in the tank on the last on as per the program seated curls 80x 8,8,12 front squats 165 x 7,7 - tspine is the weak point here by far back extension 2x15 calves 30/10 - 8 sets leg raises, 3 sets, planks - 7 sets, vacuum 2 sets time- 75 min inc warmup
diet 2400/2450 calories . 2700 on friday (squat day)(moving up from 22-2300 past 7 weeks ) maintenance is around 2800 for me still trying to lose some weight, albeit at a slow rate ill follow these macros until jan 13 . this should give me about a lb weight loss every 11 days or so. 5 meals weights/friday meal # |protein|carbs|fat 1- 60|20|15//60|30|15 2 (periworkout) 60|40|10 /// 60|50|10 3 60|20|10//60|40|10 4 60|35|10//60|45|10 5 60|35|10//60|45|10 no weights 1 - 60|20|20 cardio 2 60|0|10 3 60|30|10 4 60 |40|10 5 60|40|10
wed military ohp - 120 x 10, 10, 8 115 x 10, 11 chins 8 , 6, 6 skulls 50 + bar 3x10 seated rows 140 ,2x10 dips 2x15 reverse flies 2 sets, side laterals 1set bicep curls 40 + bar 3x, 10, 10, 9 neck 3x25@ 2.5 time 75 min inc warmup ohp was hard for the following reasons aka excuses just did deadlifts yesterday (top shrug was the weak point) low carbs never gone higher than 5 reps before ****went to heavy **-
cardiac output 45 min , mainly biking mobility work stress from meetings and setting up life but i know where i am sleeping, and where my next meal is coming from so life is pretty good
squats s quat- 225x 4x10 - belt x 11 scheduled to use 222.5, but i was lazy and didnt want to put a 35, 5, 2.5 and 1.25 plate on. felt pretty easy. with the belt on they flew up, but it was hard to breathe after the first couple of reps, ghr's arms at side ,evel 2 , 9,9,8,7 bss 40 3x9 reverse hypers, unweighted 2x15 felt good, i am going back to do some traps, abs and maybe some farmers walks and kettlebell swings
extra workout biking -10 mins 145 bpm leg raises 3 sets farmers walks 185 lbs 4 trips swings 45 lb - 25 reps shrugs 185 lbs 3x15 wrist curls/reverse 2 superset
sunday bench bench 175 , (172.5) 4x10, 1x16 seated rows 2sets, dumbell rows, 2 sets incline dumbell press 80 lbs, 5 sets facepulls 3 sets hammer curls 3 sets sat was 30 min cardio @ 140 bpm
monday - deadlift 9 sets of 3, 260. (5 sumo/4 conventional) all 90 seconds rest 1 set of 6 - conventional front squat 185 3x6 shrugs- 225 3 sets leg curl - 100 - 3 sets, 90 2 sets will go back in a few hours for some extra work will be leg raises, 5 sets hypers - 3 sets 5 lbs calves - lyles routine 35 lbs, / 25 lb farmers walk 205 - 4 trips wrist curls - 75 x 2 sets will slowly add in extra work, this was too much of a mishmash i think. trained at the blaimore gym, and fuck me , douche bag central im setting up my garage gym this week for sure
45 min co, hr high 130s mainly biking mobility, slow ass foam rolling, 2 min of 3rd world squats. definitely getting much more mobility in my hips , and less sore overall did some job interviews today, and my store is almost set up calories have been a little high, 2500 ish past 2 days will keep it around that until sunday, will go to 2700 on friday, and will up my conditioning on that day as well
