Rob's juggernaut and diet log

Discussion in 'Training Logs' started by bcplifter2, Dec 25, 2012.

  1. bcplifter2

    bcplifter2 White Belt

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    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
     
    Last edited: Jan 1, 2013
  2. bcplifter2

    bcplifter2 White Belt

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    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)
     
  3. KotovSyndrome

    KotovSyndrome Blue Belt

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    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?
     
  4. MIDMOBOX

    MIDMOBOX Telling People things they don't want to know

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    Welcome.to the logs
     
  5. bcplifter2

    bcplifter2 White Belt

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    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
     
  6. bcplifter2

    bcplifter2 White Belt

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    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.
     
  7. bcplifter2

    bcplifter2 White Belt

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    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
     
  8. Obscure Terror

    Obscure Terror ................................. Platinum Member

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    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
     
  9. KnightTemplar

    KnightTemplar Ebony Belt Platinum Member

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    Original or Inverted Juggernaut?
     
  10. bcplifter2

    bcplifter2 White Belt

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    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.
     
  11. Obscure Terror

    Obscure Terror ................................. Platinum Member

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    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.
     
  12. bcplifter2

    bcplifter2 White Belt

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    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
     
  13. bcplifter2

    bcplifter2 White Belt

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    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
     
  14. bcplifter2

    bcplifter2 White Belt

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    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 [email protected] 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 **-
     
  15. bcplifter2

    bcplifter2 White Belt

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    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
     
  16. bcplifter2

    bcplifter2 White Belt

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    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
     
  17. bcplifter2

    bcplifter2 White Belt

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    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
     
  18. bcplifter2

    bcplifter2 White Belt

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    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
     
    Last edited: Jan 6, 2013
  19. bcplifter2

    bcplifter2 White Belt

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    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
     
    Last edited: Jan 7, 2013
  20. bcplifter2

    bcplifter2 White Belt

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    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
     

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